Why am I not loosing weight? :(
lucindat12
Posts: 16
Hi everyone. I'm 5 foot 8 inches and 192pounds. I'm big boned too. I'm trying to get down to about 160pounds as I am considered as "overweight". I'm on strict 1200 calories a day, which I follow almost every day and I rarely go over. I exercise too, I do about 30-40 min walking a day at a fast pace and I also try to do 30 mins of high impact work out. I haven't lost any weight? It's just not dissapearing and I don't know why. I am on the medication "amitriptyline" which can cause weight gain so maybe this is the reason I just do not know. I have logged into myfitnesspal 25 days straight now and I haven't lost a pound. ??? :-(
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Replies
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It's because you're not eating enough.
Did you calculate your BMR and TDEE (total daily energy expenditure)? Because with your size and level of activity, 1200 calories a day is way too low.0 -
you need to eat more food! your ruining your metabolism eating like this. 1200 is supposed to be the bare minimum number of NET calories, not the amount of food you eat. so the calories you eat, minus calories you burn doing exercise should equal at least 1200 (which is still not enough really). so if you're set on a 1200 calorie intake, make sure you eat back your exercise calories!0
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It's because you're not eating enough.
Did you calculate your BMR and TDEE (total daily energy expenditure)? Because with your size and level of activity, 1200 calories a day is way too low.
I don't always do the workout everyday but I always do my 30 min of walking.. How do you calculate them and what does it mean?0 -
you need to eat more food! your ruining your metabolism eating like this. 1200 is supposed to be the bare minimum number of NET calories, not the amount of food you eat. so the calories you eat, minus calories you burn doing exercise should equal at least 1200 (which is still not enough really). so if you're set on a 1200 calorie intake, make sure you eat back your exercise calories!
So i need to always eat my exercise back?? Right?? And if I don't exercise that day 1200 will be ok? So confused0 -
I found this super helpful when I 1st started out. It might help with a few things
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-120 -
First, there's no such thing as big boned. My bones are, by in large, the same size as yours. You might have a wider frame, but big boned just means fat when people don't want to say fat. Sorry if that sounds harsh, but it's true.
Second, stop focusing on the scale. All the scale knows is overall body weight. It doesn't know how much water you're holding from recent workouts or how full your stomach/intestines are or how much muscle/body fat you have. Take measurements then be patient.
Next, weight loss isn't linear... you'll have weeks where you lose nothing and weeks where you lose a lot. Be patient... this isn't a short term effort, it's a lifelong process.
Last, be sure you are estimating as correctly as possible. Are you weighing your foods? How are you estimating calorie burns? Are you estimating calorie burns? Are your macros reasonably balanced? If you're not losing, chances are good that your estimates are off... you're eating more than you think or burning less than you think. Or both.0 -
Hi everyone. I'm 5 foot 8 inches and 192pounds. I'm big boned too. I'm trying to get down to about 160pounds as I am considered as "overweight". I'm on strict 1200 calories a day, which I follow almost every day and I rarely go over. I exercise too, I do about 30-40 min walking a day at a fast pace and I also try to do 30 mins of high impact work out. I haven't lost any weight? It's just not dissapearing and I don't know why. I am on the medication "amitriptyline" which can cause weight gain so maybe this is the reason I just do not know. I have logged into myfitnesspal 25 days straight now and I haven't lost a pound. ??? :-(0
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Hi you mentioned amitriplyne.
the pill itself does not make you gain weight. But it does make you crave more carbs and sugar. So just keep that in mind and stay on you 1200cal plan.0 -
you need to eat more food! your ruining your metabolism eating like this. 1200 is supposed to be the bare minimum number of NET calories, not the amount of food you eat. so the calories you eat, minus calories you burn doing exercise should equal at least 1200 (which is still not enough really). so if you're set on a 1200 calorie intake, make sure you eat back your exercise calories!
So i need to always eat my exercise back?? Right?? And if I don't exercise that day 1200 will be ok? So confused
yes that is correct....but that is the BARE MINIMUM anyone should eat (say a very short, small, elderly female). ideally, you should use a bmr calculator on google to calculate your bmr and eat this amount, plus any calories you burn in exercise.0 -
Lets add some perspective.. your estimated BMR is around 1725. Lets say you are sedentary and don't work out. Additionally with 30 lbs to lose, 1 lb per week is ideal. Any more is too aggressive.
So your TDEE = 1725 * 1.2 = 2070
caloric needs = 2070 - 500 = 1570
I would at a minimum aim to eat 1570 or 1600 calories a day. If you go for a walk, eat another 100-200. If you start serious exercise then you will up it accordingly. Also, to ensure you get adequate protein, I would adjust your macro nutrients to around 40% carbs, 40% protein and 20% fats. If you want to drop a little water weight or feel carbs bloat you, decrease carbs 10% and increase fats.0 -
I found this super helpful when I 1st started out. It might help with a few things
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
Just read this and it is really interesting. Thanks!0 -
you need to eat more food! your ruining your metabolism eating like this. 1200 is supposed to be the bare minimum number of NET calories, not the amount of food you eat. so the calories you eat, minus calories you burn doing exercise should equal at least 1200 (which is still not enough really). so if you're set on a 1200 calorie intake, make sure you eat back your exercise calories!
So i need to always eat my exercise back?? Right?? And if I don't exercise that day 1200 will be ok? So confused
yes that is correct....but that is the BARE MINIMUM anyone should eat (say a very short, small, elderly female). ideally, you should use a bmr calculator on google to calculate your bmr and eat this amount, plus any calories you burn in exercise.
very short, small, elderly female - errr, no. This is not correct.
*SIGH*
use www.fat2fitradio.com/tools or http://scoobysworkshop.com/calorie-calculator/ to do your basic calculations. Find your BMR (basal metabolic rate) and TDEE (total daily energy expenditure (based on your activity level)). Eat somewhere in between those two numbers and, as you have created a calorie deficit, you should start losing the weight. Don't need to eat your exercise calories back using this method.
It takes time though. Try to be patient. Weigh, measure and log everything. Find lots of supportive friends and keep at it! Good luck!0 -
you need to eat more food! your ruining your metabolism eating like this. 1200 is supposed to be the bare minimum number of NET calories, not the amount of food you eat. so the calories you eat, minus calories you burn doing exercise should equal at least 1200 (which is still not enough really). so if you're set on a 1200 calorie intake, make sure you eat back your exercise calories!
So i need to always eat my exercise back?? Right?? And if I don't exercise that day 1200 will be ok? So confused
yes that is correct....but that is the BARE MINIMUM anyone should eat (say a very short, small, elderly female). ideally, you should use a bmr calculator on google to calculate your bmr and eat this amount, plus any calories you burn in exercise.
very short, small, elderly female - errr, no. This is not correct.
*SIGH*
use www.fat2fitradio.com/tools or http://scoobysworkshop.com/calorie-calculator/ to do your basic calculations. Find your BMR (basal metabolic rate) and TDEE (total daily energy expenditure (based on your activity level)). Eat somewhere in between those two numbers and, as you have created a calorie deficit, you should start losing the weight. Don't need to eat your exercise calories back using this method.
It takes time though. Try to be patient. Weigh, measure and log everything. Find lots of supportive friends and keep at it! Good luck!
actually what i said is correct...even an adult female of 4 ft 11, weighing 90 pounds has a bmr of over 1200 (around 1250 to be precise). whereas a 70 year old of the same stats has a bmr of 999. we all know you are not supposed to eat under your bmr...so please tell me, what is wrong with that statement exactly? lol0 -
Lets add some perspective.. your estimated BMR is around 1725. Lets say you are sedentary and don't work out. Additionally with 30 lbs to lose, 1 lb per week is ideal. Any more is too aggressive.
So your TDEE = 1725 * 1.2 = 2070
caloric needs = 2070 - 500 = 1570
I would at a minimum aim to eat 1570 or 1600 calories a day. If you go for a walk, eat another 100-200. If you start serious exercise then you will up it accordingly. Also, to ensure you get adequate protein, I would adjust your macro nutrients to around 40% carbs, 40% protein and 20% fats. If you want to drop a little water weight or feel carbs bloat you, decrease carbs 10% and increase fats.
^^^ This. (He is really good at all this stuff) Plus, you will feel better and with more energy on a daily basis.0 -
First, there's no such thing as big boned. My bones are, by in large, the same size as yours. You might have a wider frame, but big boned just means fat when people don't want to say fat. Sorry if that sounds harsh, but it's true.
Second, stop focusing on the scale. All the scale knows is overall body weight. It doesn't know how much water you're holding from recent workouts or how full your stomach/intestines are or how much muscle/body fat you have. Take measurements then be patient.
Next, weight loss isn't linear... you'll have weeks where you lose nothing and weeks where you lose a lot. Be patient... this isn't a short term effort, it's a lifelong process.
Last, be sure you are estimating as correctly as possible. Are you weighing your foods? How are you estimating calorie burns? Are you estimating calorie burns? Are your macros reasonably balanced? If you're not losing, chances are good that your estimates are off... you're eating more than you think or burning less than you think. Or both.
I happen to agree with all of this. Like it or not there is no such thing as big boned. I've looked at many real skeletons in my biology and anatomy and physiology courses. We looked at skeletons from people who were morbidly obese down to very thin people and the actual diameter of the bones were all the same. Some had wider hips or longer broader shoulders, meaning the length across from shoulder tip to shoulder tip was longer in length but the actual size of the bones were the same.
I've found in my case that I lost more weight faster when I walked 2x's a day 20 minutes each time at a brisk pace every day than when I did any other exercise. Now that I'm trying to build muscle mass I'm not losing any weight but my measurements are going down. So while the scale isn't moving my measurements are. So I'm losing fat and building muscle.
Take your measurements and see if there are any changes. Don't let the scale get you down. For me once it warms up outside I plan on getting back to walking but will continue to work out with the weights so that I don't just look good with clothes on but will look good with the thinner clothing I like to wear during the summer.
Remember, there are many different views and ideas of what is healthy and lean. Women in particular need to work with weights to help ward off osteoporosis and keep our bones strong. I like to stay strong so that if I have another MS relapse I will bounce back better and won't have so much muscle loss and weakness over all. For me it helps me to be strong not just thin.0 -
Because you're starving!
Please try to eat more, like all the others say.
I've been there, done that years ago when I was in highschool, and had 82 kilograms. For 1 month I was starving and lost 1,5 kg.
Later that year I walked like you right now, and ate more, and dropped 6 kg within 2 months.
That's just one of my personal examples.
I gained waaaay more kilograms in college - 86 and more, because I was on and off - eating /dieting.
The moment I stopped doing that, I dropped under 70 kg.
See what we're saying?
p.s. I believed myself I was "big boned" once... now I'm doing jillian michael's exercise, almost all of them, and whan I try my old clothes ( I keep some) I can see how fat I was, bones have nothing to do with that. I have my bones still, and I am soooo slimmer.
GOOD LUCK!0 -
actually what i said is correct...even an adult female of 4 ft 11, weighing 90 pounds has a bmr of over 1200 (around 1250 to be precise). whereas a 70 year old of the same stats has a bmr of 999. we all know you are not supposed to eat under your bmr...so please tell me, what is wrong with that statement exactly? lol
This isn't exactly true. I have a BMR under 1200 and I'm just under 5'0 and 117lbs. I'm not quite elderly, but older (31) and have a high body fat %, which lowers my BMR. Using the Katch Katch-McArdle Forumla my BMR is 1175.0 -
You're not eating enough and you're not big boned.
Eat more. Believe crap that people say on the TV to mitigate their obesity less.0 -
25 days isn't very long. I'd up the intensity / duration of your workouts and measure all your foods with a scale or measuring cups. It's a little drastic to measure everything like a science experiment, but something isn't adding up, and you should put some extra effort in to figure out what it is. Likewise, 30 minutes of walking a day is not sufficient for basic fitness, and it's too nominal to factor into weight loss at all. I'm not sure what 30 minutes of "high impact" workout means.0
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I started with almost the EXACT same stats. I also started out at 1200 calories with a few binges here and there so probably averaging 1500.
Eat more and have a target of 0.5-1lb loss per week, slow and steady tends to be more sustainable and produce better results overall.
Weightlift and add in as much cardio as you want without going too crazy.
Eat enough protein to minimize loss of lean body mass while eating in a deficit.
Be patient, its not linear, give yourself at least 4 weeks before you reevaluate.
Measure all of your food (weigh it!) and log EVERYTHING.
And measure your body (preferably once every 4 weeks or so and try not to weigh yourself daily either, weekly at most or at least don't take the daily weigh ins seriously, you can fluctuate by 5 lbs pretty easily!)0 -
Eat your exercise calories on top of the 1200. You are not eating enough for the exercise you are doing.0
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As for the big bone thing - i have a wider frame or whatever go call it, go easy on me im only just starting out...
changed my goals.
calories burned from normal daily activity = 2290/day
net calories consumed/day = 1500
daily calorie deficit = 790 cals
projected weight loss = 1.6lb/ a week
is this better or shall i up my cals? i am doing ripped in 30 by jillian michaels.(not every day) and walking that is all the exercise i do.0 -
As for the big bone thing - i have a wider frame or whatever go call it, go easy on me im only just starting out...
changed my goals.
calories burned from normal daily activity = 2290/day
net calories consumed/day = 1500
daily calorie deficit = 790 cals
projected weight loss = 1.6lb/ a week
is this better or shall i up my cals? i am doing ripped in 30 by jillian michaels.(not every day) and walking that is all the exercise i do.
Just be patient. The non linear thing is true. It might take more time for changes to become apparent because fat loss can easily be offset by water retention and the like. Just make sure all your measuring is accurate and stick with your plan. Adjust if no change after 2 more weeks.0 -
Before you start eating more, are you sure you're entering all of your calories? Including the ones from alcohol? I was shocked to find out just how much kcals a single glass of wine is. Ditto for any coffee you may be having: some examples from Starbucks come in at well over 600 kcal! That doesn't mean you cna't have any, jus tmake sure you know exactly how many calories it contains and if you have space in your cals for that day, by all means: have some! A Magnum Mini ice cream is about 150 kcal - you can definitely have one and it won't be the end of the world
Secondly, have you taken measurements? Sometimes the weight loss does not register on the scales but you will have lost inches, instead.
Thirdly - and this is highly embarrassing, but - are you fairly regular? I noticed as I started with my weight loss (and actually, quite some while before I started) I'd have constipation problems. If you haven't... um... gone, then that's an extra weight that you're just carrying around.
and last but not least, don't panic just yet: a proper plateau is if you haven't lost anything in over 6 weeks. You're not quite there yet. It could be that your body still hasn't caught up with what you're doing.0 -
Bump0
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actually what i said is correct...even an adult female of 4 ft 11, weighing 90 pounds has a bmr of over 1200 (around 1250 to be precise). whereas a 70 year old of the same stats has a bmr of 999. we all know you are not supposed to eat under your bmr...so please tell me, what is wrong with that statement exactly? lol
This isn't exactly true. I have a BMR under 1200 and I'm just under 5'0 and 117lbs. I'm not quite elderly, but older (31) and have a high body fat %, which lowers my BMR. Using the Katch Katch-McArdle Forumla my BMR is 1175.
Not true...
Custom BMR Calculation
Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.
Entered information: 31 year old female, 60 inches tall, weighing 117 pounds, BMI of 22.8 (Normal weight).
From the information that you entered, you'd like to weigh 117 lbs.
Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1300 calories.
now let's say you're 25% bodyfat...
Katch-McArdle Forumla
The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 25%, you have a lean body mass of 88 lbs., and your BMR is 1234 calories.
(fat2fitradio calculations)0 -
WOW!!! You made this so easy to understand. I tried reading up on BMR, TDEE & RMR and go so confused. So thank you a million!!Lets add some perspective.. your estimated BMR is around 1725. Lets say you are sedentary and don't work out. Additionally with 30 lbs to lose, 1 lb per week is ideal. Any more is too aggressive.
So your TDEE = 1725 * 1.2 = 2070
caloric needs = 2070 - 500 = 1570
I would at a minimum aim to eat 1570 or 1600 calories a day. If you go for a walk, eat another 100-200. If you start serious exercise then you will up it accordingly. Also, to ensure you get adequate protein, I would adjust your macro nutrients to around 40% carbs, 40% protein and 20% fats. If you want to drop a little water weight or feel carbs bloat you, decrease carbs 10% and increase fats.0 -
As for the big bone thing - i have a wider frame or whatever go call it, go easy on me im only just starting out...
changed my goals.
calories burned from normal daily activity = 2290/day
net calories consumed/day = 1500
daily calorie deficit = 790 cals
projected weight loss = 1.6lb/ a week
is this better or shall i up my cals? i am doing ripped in 30 by jillian michaels.(not every day) and walking that is all the exercise i do.
You should probably be ok there. Just remember that you'll have to make some adjustments along the way. The closer you get to your goal, the slower you should be losing. When you get within 20 Lbs, dial that back to 1 Lb per week...when you get to around 10 Lbs to go, dial it back to .5 Lbs. Yes, it is slow...but you didn't put it on overnight either. The reason you want to go slower as you get closer to goal is because you will have a lot less fat stores for your body to burn so it'll start going after more of your lean body mass (i.e. muscles) for the energy. It's going to do that somewhat on a deficit anyway, but the faster you lose, the more lean body mass you lose...the closer you are to your goal, the slower you have to go to preserve your lean body mass.
You should also re-calculate your TDEE every 5-10 Lbs...unfortunately, the lighter you get, the less calories your body needs so your goal actually comes down a little...depressing I know.0 -
I gained almost 40 pounds in ten months on Amitriptyline. That ****'s the devil, I'm sorry. If it's a med that you'd like to continue taking, your best bet is to up your calories some and increase your exercise. And I second the other poster - increased carbs and sugar cravings can really hit with that medication.
If you're on it for migraines, there are other meds you might try. Also might talk to your doctor if it's prescribed for mental health reasons. I switched to Trazadone after and was much happier with how the weight problems went.0 -
I gained almost 40 pounds in ten months on Amitriptyline. That ****'s the devil, I'm sorry. If it's a med that you'd like to continue taking, your best bet is to up your calories some and increase your exercise. And I second the other poster - increased carbs and sugar cravings can really hit with that medication.
If you're on it for migraines, there are other meds you might try. Also might talk to your doctor if it's prescribed for mental health reasons. I switched to Trazadone after and was much happier with how the weight problems went.
I haven't craved any sugary foods.. I don't drink alcohol and I track all my coffee and tea drinks. I am on amitripyline for migraines I have to go back in 2 weeks for a review so I might change meds not sure yet. I'm feeling good now I understand all this malarky. Thanks everyone wish me luck. Since I've been starving myself for the past 2 weeks LOL I have taught myself there's no need to go to the food cupboard when I'm bored and smaller portions and eat little but often. Thanks everyone.0
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