Why am I not losing any weight? Frustrated!
carmendeans
Posts: 18
So I'm starting to get a little irritated. I am 5 foot 3 inches and weigh 53kgs. I go to the gym 5 times a week and do a combination of weight training and cardio all 5 days. I count every calorie and keep my macronutrient ratios to 40% carbs, 40% protein and 20% fat. I have a cheat day once a week where I don't count calories but I eat good foods. Currently I eat 1,500 calories a day. It seems a bit much to me, but I calculated my average maintenance calorie intake as each site had different results and 1,500 is about 500 below maintenence. I am not losing weight at this caloric intake, nor did i lose anything at 1,300 calories or at 1,200. I am really confused as to what I'm doing wrong and would greatly appreciate any advice. Thank you in advance! 
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Replies
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So you're eating at a caloric deficit of -500 and also working out 5 days a week cardio and strength?
Eat more, lady.0 -
Are you sure? Already 1,500 is difficult for me to eat. I'm not a big eater :P0
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Are you sure?
I'm absolutely, positively, definitely , unquestionably, 110% sure as hell.0 -
OK then How much more do you suggest? 0
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When did you start working out? When I first started working out (specifically doing circuit training), I gained 3-4 lbs overnight, and it really bugged me. Apparently, this was water weight (which I did lose all almost overnight, but it took a couple of days). This has happened a couple more times since then, so I don't get bummed out anymore. Also, I don't workout everyday because of my schedule, and it gives my muscles time to rest and repair. I typically eat 1200-1400 calories a day (5'3" 156 lb female). Bottom line - just make sure you are getting enough water and be patient. Good luck!!0
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yes LADY !So you're eating at a caloric deficit of -500 and also working out 5 days a week cardio and strength?
Eat more, lady.
i would up cals to maintanance for a while . your body has adapted to what you have been doing for the past few months . will message u now .0 -
I started about 3 months ago doing it religiously. Yeah I drink about 2-3 liters water of water each day, so don't know if its that. In the beginning I lost weight. I've lost about 3kgs, but nothing has changed over the past month and a half. I've been trying to ignore the scale and being patient but it is not changing and it's getting to me as it's been quite a while! Seems I've reached a plateau and I need to break it...0
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I've eaten at maintenance for about 4 days then slowly decreased calories again to 1500. And still no change. K will check my messages 0
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May want to track your measurements too - sometimes it helps me to see how many inches I've lost when the scale doesn't seem to budge.0
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OK then How much more do you suggest?
If you are closer to your goal, I would bump it up maybe 200 or so calories. But don't stress if you don't lose at first because it will take a little time for your body to adjust. I think your metabolism is suffering a little because you exercise a lot, and don't eat enough calories to fuel that and your body as well. do you eat your exercise calories back?0 -
you're currently at a bmi of 20.5 so well in healthy range, the last few lbs of any weight loss is the toughest part, as you're now nearing your body's lowest healthy weight, it's more about composition in this stage, to be more precise: body fat percentage, so cut down the fat and build muscle (these are of equal weight but sit on your body differently) you probably wont see the scales move a great deal in this stage but you'll notice inches lost, more sculpted features etc
what exercises are you doing? and do you have a problem area if any?
also congrats on your progress so far0 -
Yeah I have noticed a difference in inches but at the same time do want to lose weight still. I'm doing weight training followed by cardio each day. Monday I work on abs then do an hour long Zumba class. Tuesday is legs and cardio. Wed is abs and back then cardio. Thursday is arms then cardio. Friday is legs then cardio. I'm going to try increase my calories to my TDEE which is 2200 for 3 days then slowly decrease it until I'm eating about 1600-1800 calories. I've been told this will just give my body the boost it needs because I've been eating too little apparently. So I'll put on in the beginning but hopefully I start to lose after a month or so
Don't really have any major problem areas just looking to lose fat and get leaner Thank you! 0 -
OK then How much more do you suggest?
If you are closer to your goal, I would bump it up maybe 200 or so calories. But don't stress if you don't lose at first because it will take a little time for your body to adjust. I think your metabolism is suffering a little because you exercise a lot, and don't eat enough calories to fuel that and your body as well. do you eat your exercise calories back?
No I don't eat my exercise calories back. Think my metabolism definitely needs a boost! My body is getting too used to surviving on what I'm eating right now even with all the exercise. I started dieting at 1000 calories which was very silly and now I'm just trying to correct that mistake which seems to have hindered my progress even now
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Yeah I have noticed a difference in inches but at the same time do want to lose weight still. I'm doing weight training followed by cardio each day. Monday I work on abs then do an hour long Zumba class. Tuesday is legs and cardio. Wed is abs and back then cardio. Thursday is arms then cardio. Friday is legs then cardio. I'm going to try increase my calories to my TDEE which is 2200 for 3 days then slowly decrease it until I'm eating about 1600-1800 calories. I've been told this will just give my body the boost it needs because I've been eating too little apparently. So I'll put on in the beginning but hopefully I start to lose after a month or so
Don't really have any major problem areas just looking to lose fat and get leaner Thank you!
sounds like a top level routine, good going!
you may even find a weeks break from all that exercise to be beneficial and give your body a good rest, and repair session eating at or just below your maintenance calories, lots of protein and sleep then hit it hard the following week i did this last week and saw a really good boost with muscle gain, i can't see it being much different for weight loss, especially if you're doing weight training0 -
He's SURE!Are you sure?
I'm absolutely, positively, definitely , unquestionably, 110% sure as hell.0 -
Have you tried actually following the MFP numbers, including eating back exercise calories as MFP indicates? You may simply not be eating enough calories.
It's also possible you aren't losing actual weight because you are displacing fat with heavier muscle. This is indicated by the fact you are seeing a difference in your measurements. I would worry less about the scale and more about body fat percentage, which is a better indicator of your progress.0 -
Seems like your weight is at a healthy weight now.0
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Are you still losing inches, because if you weight train then you are likely gaining muscle back while losing fat....fat is LESS dense then muscle, so a good indicator of this is if you maintain weight, but lose inches and become more toned...0
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Seems like your weight is at a healthy weight now.
^^^^^
This, plain and simple.
Kaye0 -
You definitely need to eat back the calories you burn, other wise you put your body into a starvation mode and it will live off the stored fat you have and your weight will go nowhere. I also workout 5-6 days a week by doing cardio, TRX, ab classes, spinning classes and body blast classes and was eating 1570 calories, and felt like I was hungry so upped to 1680 and have been seeing small changes. Personally, I dont think you need to lose anymore weight, now its all about toning up what you have. Another reason why you might not see the number change on the scale is because you are building muscle and definition and losing inches. The number on the scale is just a number!0
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Are you sure?
I'm absolutely, positively, definitely , unquestionably, 110% sure as hell.
^^^^listen to him0 -
Yeah I have noticed a difference in inches but at the same time do want to lose weight still. I'm doing weight training followed by cardio each day. Monday I work on abs then do an hour long Zumba class. Tuesday is legs and cardio. Wed is abs and back then cardio. Thursday is arms then cardio. Friday is legs then cardio. I'm going to try increase my calories to my TDEE which is 2200 for 3 days then slowly decrease it until I'm eating about 1600-1800 calories. I've been told this will just give my body the boost it needs because I've been eating too little apparently. So I'll put on in the beginning but hopefully I start to lose after a month or so
Don't really have any major problem areas just looking to lose fat and get leaner Thank you!
^^You are already losing fat and gaining muscle! Your good...if scale does not change, who cares0 -
I'm 5'3" weighing in at 141.2 at the moment. AFter working out and such I'm eating about 1700 or so calories a day. I also lowered my carb ratio due to the fact that I was eating too many processed carbs - now it only comes from vegetables and fruit which has helped me a ton. My weight isn't moving all that quickly but I'm dropping inches like a champ.
Because you weight lift as do I you will not see as much progress on the scale. Buy a caliper and measure your BF % which is what I'm doing. scales won't measure you correctly as they only take into account your height vs. weight and not LBM.0 -
Thanks everyone for all the help! Really appreciate everything! 0
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You definitely need to eat back the calories you burn, other wise you put your body into a starvation mode and it will live off the stored fat you have and your weight will go nowhere. I also workout 5-6 days a week by doing cardio, TRX, ab classes, spinning classes and body blast classes and was eating 1570 calories, and felt like I was hungry so upped to 1680 and have been seeing small changes. Personally, I dont think you need to lose anymore weight, now its all about toning up what you have. Another reason why you might not see the number change on the scale is because you are building muscle and definition and losing inches. The number on the scale is just a number!
How exactly do I know how many calories I'm burning? In myfitnesspal the weight training exercises don't have any sort of calorie value so I don't know how many calories to eat back. What do you do? Or do you just record the cardio you do?0 -
You definitely need to eat back the calories you burn, other wise you put your body into a starvation mode and it will live off the stored fat you have and your weight will go nowhere. I also workout 5-6 days a week by doing cardio, TRX, ab classes, spinning classes and body blast classes and was eating 1570 calories, and felt like I was hungry so upped to 1680 and have been seeing small changes. Personally, I dont think you need to lose anymore weight, now its all about toning up what you have. Another reason why you might not see the number change on the scale is because you are building muscle and definition and losing inches. The number on the scale is just a number!
How exactly do I know how many calories I'm burning? In myfitnesspal the weight training exercises don't have any sort of calorie value so I don't know how many calories to eat back. What do you do? Or do you just record the cardio you do?
Buy and use a HRM, like Polar FT7 or FT4 or anything else having that option... it will tell you how much calories you are burning during your exercise.0 -
This... totally.Have you tried actually following the MFP numbers, including eating back exercise calories as MFP indicates? You may simply not be eating enough calories.
It's also possible you aren't losing actual weight because you are displacing fat with heavier muscle. This is indicated by the fact you are seeing a difference in your measurements. I would worry less about the scale and more about body fat percentage, which is a better indicator of your progress.0 -
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and use a HRM, like Polar FT7 or FT4 or anything else having that option... it will tell you how much calories you are burning during your exercise.
[/quote]
haha I live in Zimbabwe...that stuff isn't available here. Guess I'm at a disadvantage then lol
Sorry I'm not sure how to quote things properly either :P first time posting0 -
When you get closer to your goal weight and you want to look lean and "toned" what you essentially need to do is a body re-composition. Whereby you are in a way trading fat weight for muscle weight. A woman can't gain a ton of muscle, especially really fast, because we lack the testosterone levels to do it. If you just go by scale weight (which is everything from bones and water retention to fat and muscle) it doesn't tell you the whole story. It doesn't tell you your body fat percentage is going down and it doesn't tell you that you've gained muscle or ate a little too much salt yesterday, lol. Google the difference between 5 pounds of muscle and 5 pounds of fat. It's crazy! But they both weight the same. I made my husband hide my scale because I found I was getting too dependent on it to tell me if I was "doing well" or not instead of gauging it by how I feel and how I look
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When you get closer to your goal weight and you want to look lean and "toned" what you essentially need to do is a body re-composition. Whereby you are in a way trading fat weight for muscle weight. A woman can't gain a ton of muscle, especially really fast, because we lack the testosterone levels to do it. If you just go by scale weight (which is everything from bones and water retention to fat and muscle) it doesn't tell you the whole story. It doesn't tell you your body fat percentage is going down and it doesn't tell you that you've gained muscle or ate a little too much salt yesterday, lol. Google the difference between 5 pounds of muscle and 5 pounds of fat. It's crazy! But they both weight the same. I made my husband hide my scale because I found I was getting too dependent on it to tell me if I was "doing well" or not instead of gauging it by how I feel and how I look
Yeah you're right But at the same time I have this goal in mind and I am toned I just need to lose 2 more kgs and I'll stop stressing. It's these last few which are the problem but I'm determined Thank you for your input 0
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