Registered Dietitian in TX here to answer questions.

Hi there, fist of all thanks so much for doing this it is very generous of you. i would really appreciate it if you could take the time to help me out with my question.

Im 27 years old, female, 163cm and 54kgs i have spent the last few years trying different diets and and got down to 50kg which is my goal weight but gained it all back of course, i have worked out at the gym off and on for the past year but only recently started doing weights because im much more focused on being healthy and looking toned rather than just slim, im really looking to lose a dress size not so bothered about the kilos I want to get rid of the muffin top/jiggly arms! but ive been eating at between 1200-1400cals per day for past 3 weeks and lost nothin actually put on like a kilo, is this my metabolism fixing its self after so long eating low cal, or poswsible muscle growth from starting weights? just a bit unsure. any advice you have would be so helpfull. thanks so much in advance. oh just to add my workouts consist of at least an hour of cardio and weights 5 days a week (for the past 3 weeks)

Oh thank goodness! I can't afford to go to a dietitian so I'm glad you're here.

I started in March 2012 at 206 lbs and am now hovering at 178-180 for about the past 5 wks. I'm not eating over 1500 calories a day, but cannot seem to get out of this plateau....PLEASE HELP!!!

What can I do to get going on the losing train again? I have about 40 more lbs to go but I'm stuck!

Meant to tell you I'm 33 yrs old, 5'2", with a BMI of 32.9, not sure of body fat %.

You need to decrease your calories f you've been plateauing. Make sure you are logging the correct portion sizes. I would recommend exercising if you're not already doing so.

Well, I wrote that I'm not eating over 1500 calories, but most days I"m right at 1200 (after plateauing the first time back in Aug, I starting zig-zagging my calories based on suggestions. I'm scared about going under the 1200 as I don't want to go into starvation mode, but in my head I'm like, really people? I'm 5'2" and weigh 178-180....I'm NOT GOING TO STARVE! So, should I try to eat only 1000 calories for a while?

As for exercising, I have an issue. I have two herniated discs in my lower back (L2 & L4) and while I don't want to use that as a "crutch" to not exercise, it is painful and when it's not, doing exercise aggravates it. I also have horrible knees which I ice when done, but have been instructed my my doc NOT to run.jog. I don't have access to a pool, and know that would be a good option though. Since pool exercising is not an option, and my back often keeps me down, what other exercises could I do? I KNOW I MUST start exercising at some point, but don't want to regress in the back healing.

Thanks so much for your time!!!

Thank you for your question. I'd like to take a moment to help put the whole "calorie counting" and "starvation mode" thing into perspective.

First of all, anyone who is maintaining a calorie deficit will lose weight (assuming no major medical issues). If you are still overweight and have been at a plateau for over 5 weeks, you are not maintaining a deficit.

A few things to consider:
1. The calories in MFP are not 100% accurate. They are estimations. You have some variance there.
2. Your entries in MFP are not 100% accurate. Even if you weigh and measure most things, there is some degree of miscalculation when you enter foods. You have some variance there.
3. The energy balance equation is still valid, but the equation itself is not static. For example, when some people cut calories, they become extra sedentary. Thus losing some of the non-exercise induced thermogenesis from the equation. It sounds like you have a very sedentary lifestyle based on what you've told me. You have some variance there.
4. Weight loss is not linear. Sometimes you have to wait a while for adjustments to kick in. After about 4-6 weeks, if nothing has changed, and you don't see that you are swollen and bloated (holding water weight) then you need to make an adjustment.
5. You also have to look at other clues. Are you never hungry? Never noticed a drop in your energy levels? Still making good progress in the gym? etc. etc. are all clues that maybe you're not eating as little calories as you think you are.

Here's the take home message: MFP, calorie counting, the BMR equations, etc. are all very useful tools. They are not absolutes. I have had MANY clients that "think" they are eating 1200 calories when in fact they are consuming quite a bit more.

This is the case with 99% of the people on here that have been on "x amount of calories forever but still can't lose weight" They are likely mis-estimating. You are probably in this same boat.

If you are absolutely 100% certain of your calorie intake. Eating the same things. Measuring all your food down to the gram. Only eating simple foods. Have the exact same exercise routine, same intensity in your workouts, and same active lifestyle. ---- if you are in a large calorie deficit and still not losing weight, you need to go see your doctor.

So yes, it's true. I wouldn't recommend anyone eat a super low amount of calories for an extended period of time without medical supervision. However, most of the time what you "think" and what is actually true are 2 different things.

So you have 2 options:

1. cut calories because when you're eating 1200 you're actually eating 1400.
2. weigh, measure, and get OCD about everything to make sure 1200 calories is 1200 calories while at the same time- being OCD about your exercise and calorie expenditure

I usually find that #1 is easier for most people to do.

Thanks so much! Very informative! You are right, I do have a sedentary life. I did think I was doing really good on counting and measuring everything, but I do typically go off of what has already been entered on here (double checking the calorie content) but have not watched much of any of the other numbers. I even tend to over estimate my portions when I'm not sure to help in making sure I'm under what I should be. I've had to increase my fiber b/c of constipation issues would that be making me retain calories? I'm taking dissolvable Benefiber as since eating differently I'm really having issues (two weeks ago I went 6 days without movement and doc said I needed to start this). Could this be effecting any weight loss?

I will try harder for the next few weeks to REALLY scrutinize my numbers and food. I've also started ellipitical 3 times a week for 30 min. (as of this past Mon) so maybe that will help too.

I'll try to reach out after 4 wks of this. Thanks again for your insight!