HELP? Scale won't budge, what am I doing wrong?

theMrsisGonnagetFit
theMrsisGonnagetFit Posts: 23 Member
in Health and Weight Loss
Let me just say as a side note here, that two years ago I lost 30 lbs in ten weeks. I started out at 195, I did cardio fusion twice a week and yoga twice a week (alternating days) as well as walked approx. 20 city blocks 4 days/week. My activity level outside of that was very sedentary, and I NEVER counted calories. I didn't overeat, but I enjoyed three meals a day, snacks, and sometimes dessert.
Present day: I have been diligently following MFP for almost five weeks, counting calories, etc. The guided program has me consuming no more than 1200 daily (net) and I workout five days a week, burning between 300-400 calories in each workout. (And yes, I eat back my exercise calories). So the big question...What in the world am I doing wrong? I don't understand! HELP
«1

Replies

  • ladymiseryali
    ladymiseryali Posts: 2,555 Member
    You should take measurements. The scale is not the be-all and end-all of progress, and this coming from someone who weighs in everyday and gets mad at the number :tongue:
  • thethingirlinside
    thethingirlinside Posts: 101
    I'm having that same problem ,I've been looking at a lot of differant opinions and I m going to try to cut out or eat less carbs a.d
    Replace with protein.but I sure will see how people answer on here . Thanks for posting
  • ImperfectedBeauty
    ImperfectedBeauty Posts: 124 Member
    Same problem. I follow MFP very closely, it has me eating 1200 cal/day to lose 2lb/week. I always eat back my exercise calories. Im at 213 right now.
  • schondell
    schondell Posts: 556 Member
    Stop eating back all of the calories you burned during your workouts.
  • LillyAnne
    LillyAnne Posts: 4 Member
    My fitness pal is too generous with the calories they give back from exercising. I would suggest if your working out- no matter how many calories you get back to only eat between 1300-1500. More than that and you will definitely gain weight! Also make sure that at least half of what your eating is fruits vegetables- it is easy to do it you have a smoothie or maybe a salad with meat- because i don't like eating fruits and veggies so i have to trick myself LOL .... anyway I hope this helps!!!
  • FightingGenetics
    FightingGenetics Posts: 108 Member
    Also look at what the calories are made out of. For example protein, carbs and fats. Not all calories are created equal. You may be able to break your barrier by changing the ratios of those three Macro nutrients. Try eating 50% protein 30% carbs and 20% fats. Also only eat back half of your exercise calories. If you use a ratio like this you may even be able to eat more Kcal throughout the day. Your body breaks them down in different ways and if you eat the right ratios at the right times you can eat more and still not turn it to fat.
  • t_nikki
    t_nikki Posts: 16
    Try and keep your carb count between 50-100 gm. I know many others here do not agree with low carb but for me it simply works! Too much fruit can sabotage your efforts too!
    Don't give up!
  • momofpre
    momofpre Posts: 23
    I am doing the same thing you are and the scale has stopped moving after just a 3 lb lose a month ago -- no loss since. I am stepping up my exercise routine and I'm eating some of the calories back but not all. I read an article that wheat may be the cause of weight retention so I'm going to try not to eat any for a week and see what happens. Good luck to you and hope you loose--weight that is!:smile:
    Nancy
  • Jongfaith
    Jongfaith Posts: 195
    I can eat under my calories every single day and never lose a pound. I must go low carb or stay the same. My body obviously doesn't need the carbs I love to eat! Try tweeking your macros, less carbs, less fat whatever you have to do. Something needs to change because your current excercise routine and eating habits are not showing you the results.
  • August_1958
    August_1958 Posts: 110 Member
    I identify with you, except m plateau is even greater. I lost 19 pounds in the first 3 months of my "diet" and have stayed within 3 pounds for the past 3 months. Basically I have not lost since June. I go up 3 pounds in small increments and go back down 2 pounds (in small decimals). I do not normally eat back my exercising calories. I've tried upping my calorie intake a few days and my weight just flies up 3 pounds. If I restrict my calories, I lose, but not beyond that 19 pound initial loss.
    VERY FRUSTRATED!!
    :grumble:
  • HorizontallyImpaired
    HorizontallyImpaired Posts: 58
    make sure your getting in your water.
    exercise and don't drop the calories under 1200 or you'll send your body into starvation mode.

    the most frequent stalls occur at 3 weeks, 3 , 6, and 9 months!
    During this time you are loosing inches - MEASURE YOURSELF!!
    your fat cells are relocating and getting ready for the next phase of weight loss.
    Stalls can last from 1-6 weeks.
    During this time it is good to reevaluate your habits and making sure that you are getting in enough protein, veggies, exercise and water :)
  • wahmx3
    wahmx3 Posts: 633 Member
    Do you know your tdee and bmr? I think that is a great starting place, honestly I don't think you are eating enough athough I suggest eating back only half of your exercise calories as they are often based too high.
  • lakingfish
    lakingfish Posts: 24 Member
    You may be doing nothing wrong. There are other measures than just the scale. In the past three weeks I have been working out 6 days a week and watching m calories closely. The scale has hardly moved but I've lost 3 inches around my waist.
  • michelekz
    michelekz Posts: 2
    I was told to eat 5 small meals during the day. You can't starve yourself, the weight will stay on if you do.Be smart. Everything fresh. Eat chicken and turkey. Avoid red meat. Nothing fried. No fast food. Plenty of fresh green veggies, etc. And LOTS of WATER. Drink a glass of water before and after your meals. This helps you stay full and hydrated. Stay away from fast food. But allow yourself to cheat once a month. Burger on!

    Sounds like your activity is great. Things should turn around when you metabolism kicks in! You go gurl!
  • kingscrown
    kingscrown Posts: 615 Member
    My trainer says to not eat back the exercise calories unless I'm particularly hungry that day. Jillian Michaels says calories in calories out that it doesn't matter what the calories are from. For me though I really need to eat clean as they are calling it these day. I have to eat good and healthy most of the time. When I have a weekend of 1200 of cupcakes I don't do well. Not saying you're eating cupcakes, but if you're eating well and exercise hard it will come off. I'd look at the level you're exercising at and just tweak your diet. I know I know we're going into the holidays. Believe me I'm trying not to panic and make smart choices.
  • mockchoc
    mockchoc Posts: 6,573 Member
    Were you on a very low cal diet when you lost that weight fast last time? You may have done damage to your metabolism.
  • caitlyn30
    caitlyn30 Posts: 207 Member
    Sodium. maybe you are like me and are best at 1500. your sodium is really high on days. try to cut back, might work.
  • theMrsisGonnagetFit
    theMrsisGonnagetFit Posts: 23 Member
    make sure your getting in your water.
    exercise and don't drop the calories under 1200 or you'll send your body into starvation mode.


    Trust me, I drink plenty of water, upwards of 100-120 ounces some days!
  • theMrsisGonnagetFit
    theMrsisGonnagetFit Posts: 23 Member
    Were you on a very low cal diet when you lost that weight fast last time? You may have done damage to your metabolism.


    Like I said I NEVER counted calories, so no, I was not on a low cal diet. I would eat sugary cereal or pastries for breakfast, subway or panda express for lunch, snack on fruits & veg, then eat dinner & sometimes dessert. I didn't have a goal weight even, just wanted to see what I could accomplish and the classes were through the college so they only lasted ten weeks. I don't understand your comment about doing damage to my metabolism, though, please elaborate!
  • kris4chloe
    kris4chloe Posts: 245 Member
    I looked at your diary, good job at sticking at calories. I agree with others that you may not be burning what MFP is saying and thus are actually eating a little over, so try not to eat so much of the calories back.

    Also try to get more fresh fruit and veggies. It appears you eat quite a bit of packaged food. It is high in the sodium and I would assume sugar also. I see more losses the weeks I keep my sodium down (under 1500, preferably 1000mg a day) and make sure you are getting plenty of protein. I strive for at least 100 grams a day
  • theMrsisGonnagetFit
    theMrsisGonnagetFit Posts: 23 Member
    Do you know your tdee and bmr? I think that is a great starting place, honestly I don't think you are eating enough athough I suggest eating back only half of your exercise calories as they are often based too high.

    My tdee is 2550, and bmr is 1650, but what do I DO with those numbers? I see "eating back" my exercise cals as OK because my NET calorie intake still leaves me with a significant deficit... HELP!
  • theMrsisGonnagetFit
    theMrsisGonnagetFit Posts: 23 Member
    I looked at your diary, good job at sticking at calories. I agree with others that you may not be burning what MFP is saying and thus are actually eating a little over, so try not to eat so much of the calories back.

    Also try to get more fresh fruit and veggies. It appears you eat quite a bit of packaged food. It is high in the sodium and I would assume sugar also. I see more losses the weeks I keep my sodium down (under 1500, preferably 1000mg a day) and make sure you are getting plenty of protein. I strive for at least 100 grams a day

    I have used other resources to ensure my calories burned are as close to accurate as possible, believe me I don't just take MFP's word for it. As far as the food goes... I do the best I can with what I have, yes I eat packaged food, because, let's be honest, it's cheaper. I have to work within a small monthly budget to feed myself and my family. I struggle everyday to avoid sugars, sodium, fat, etc. But by the end of the day, looking at my food diary, it never reflects that struggle. :o/
  • theMrsisGonnagetFit
    theMrsisGonnagetFit Posts: 23 Member
    Stop eating back all of the calories you burned during your workouts.

    That is such a simple answer for such a complex question. Maybe you were attempting to help, but all you've managed to do is frustrate me further! Even after "eating back" my exercise cals my NET calories consumed on any given day still leave me with a significant caloric deficit, which translates into weight loss for most people, but not me apparently!
  • SocWkrBee
    SocWkrBee Posts: 374
    Why not go back to doing what worked for you in the past? Eat good food when hungry, have treats once in a while, and get active. Don't over think it.

    Do you have a heart rate monitor? If you "eat" your calories burned, you may be eating over the NET that you think you are getting.
  • wgn4166
    wgn4166 Posts: 771 Member
    I do not eat all of my exercise calories. I try to leave a couple hundred no matter who many calories I burn.
    My weight loss is very slow going, losing about 1 pound a month.
    Take measurements. I am very excited when I see how many inches I have lost when I update my list.
    My scale is evil :laugh:
    Good luck to you on your journey!
  • mulderpf
    mulderpf Posts: 209 Member
    A BMR of 1650 and you are wondering why you aren't losing any weight? Because you are not giving your body enough energy to burn off fat. Your body isn't just magically going to do it you know. 1200 calories is TOO LOW.

    You are not the first person here on a severely restricted calorie diet who's complaining about no weight-loss after a period of rapid weight loss. Your body has probably now adjusted itself to these much lower calories - slowing down your metabolism to ensure that it still has the energy just to ensure that your organs still function (nevermind the exercise you do). 1200 calories is TOO LOW.

    http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

    How many more women are going to INSIST on doing these incredibly low calorie diets with "fantastic" results until everything grinds to a halt. You are doing more damage by doing good.

    You have to allow your body to have the fuel necessary to run things "normally". Such a restrictive diet simply tells your body to slow down as much as possible because the fuel isn't going in.

    As you said yourself - before you weren't on calorie counting and in your mind not on low cal, so obviously you need to increase your calories!!!
  • theMrsisGonnagetFit
    theMrsisGonnagetFit Posts: 23 Member
    A BMR of 1650 and you are wondering why you aren't losing any weight? Because you are not giving your body enough energy to burn off fat. Your body isn't just magically going to do it you know. 1200 calories is TOO LOW.

    You are not the first person here on a severely restricted calorie diet who's complaining about no weight-loss after a period of rapid weight loss. Your body has probably now adjusted itself to these much lower calories - slowing down your metabolism to ensure that it still has the energy just to ensure that your organs still function (nevermind the exercise you do). 1200 calories is TOO LOW.

    http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

    How many more women are going to INSIST on doing these incredibly low calorie diets with "fantastic" results until everything grinds to a halt. You are doing more damage by doing good.

    You have to allow your body to have the fuel necessary to run things "normally". Such a restrictive diet simply tells your body to slow down as much as possible because the fuel isn't going in.

    As you said yourself - before you weren't on calorie counting and in your mind not on low cal, so obviously you need to increase your calories!!!

    I was going by what MFP recommended I eat, as far as the calories go. So if 1200 is too low, what would you suggest? Am I supposed to be eating between my bmr and tdee? I'm stumped and your snarky answer was not exactly encouraging or overly helpful. I'm just trying to figure things out, and was looking for help from polite, caring people, thanks.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    A BMR of 1650 and you are wondering why you aren't losing any weight? Because you are not giving your body enough energy to burn off fat. Your body isn't just magically going to do it you know. 1200 calories is TOO LOW.

    You are not the first person here on a severely restricted calorie diet who's complaining about no weight-loss after a period of rapid weight loss. Your body has probably now adjusted itself to these much lower calories - slowing down your metabolism to ensure that it still has the energy just to ensure that your organs still function (nevermind the exercise you do). 1200 calories is TOO LOW.

    http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

    How many more women are going to INSIST on doing these incredibly low calorie diets with "fantastic" results until everything grinds to a halt. You are doing more damage by doing good.

    You have to allow your body to have the fuel necessary to run things "normally". Such a restrictive diet simply tells your body to slow down as much as possible because the fuel isn't going in.

    As you said yourself - before you weren't on calorie counting and in your mind not on low cal, so obviously you need to increase your calories!!!

    I was going by what MFP recommended I eat, as far as the calories go. So if 1200 is too low, what would you suggest? Am I supposed to be eating between my bmr and tdee? I'm stumped and your snarky answer was not exactly encouraging or overly helpful. I'm just trying to figure things out, and was looking for help from polite, caring people, thanks.

    Set your goal to be less aggressive (this is why you got 1200 calories). Maybe change your goal to 1.5 or even 1 lb. Keep in mind that your body will not always follow the mathematical standard. Or you can set your calories to maintain for a week to allow it to repair from your exercise. This is what I always suggest to break a plateau. Also, adjust your macro's as MFP is too low on protein (it's based on the US standards). Go to 35% carbs, 40% protein and 25% fats. After you come off of your break, then set your account to 1-1.5 lb per week.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    My trainer says to not eat back the exercise calories unless I'm particularly hungry that day. Jillian Michaels says calories in calories out that it doesn't matter what the calories are from. For me though I really need to eat clean as they are calling it these day. I have to eat good and healthy most of the time. When I have a weekend of 1200 of cupcakes I don't do well. Not saying you're eating cupcakes, but if you're eating well and exercise hard it will come off. I'd look at the level you're exercising at and just tweak your diet. I know I know we're going into the holidays. Believe me I'm trying not to panic and make smart choices.

    Most trainers tell you not to eat back your exercise calories as they include it in your TDEE. So if you workout 5-6 days a week, they would suggest setting your account to moderately active as opposed to sedentary (this is actually the approach I always suggest) and not worry about exercise calories.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    I identify with you, except m plateau is even greater. I lost 19 pounds in the first 3 months of my "diet" and have stayed within 3 pounds for the past 3 months. Basically I have not lost since June. I go up 3 pounds in small increments and go back down 2 pounds (in small decimals). I do not normally eat back my exercising calories. I've tried upping my calorie intake a few days and my weight just flies up 3 pounds. If I restrict my calories, I lose, but not beyond that 19 pound initial loss.
    VERY FRUSTRATED!!
    :grumble:

    You can't just up your calories for a few days.. you need to do it for a month in order for your body to stabilize and get used to the additional calories. Also, when you add calories, try to add more protein and fats as opposed to more carbs. More carbs means more glycogen/water stored. This is why your weight went up.

Categories