Confused and a little upset

hang in there. are you doing strength training at all? i started a while back and actually put weight on at first (yes i need to watch my calories more closely). anyways, my weight still hasn't budged much, but my looks are improving.

maybe you should ditch the scale and swap it for a measuring tape. start a strength routine and make sure you get your protein. Carbs aren't the devil, but it takes protein to build muscle, and muscle burns the fat for you

if you strength train (with intensity), you're probably safe to eat up to 2000 calories and maintain your weight - i just pulled that number out of my hat, do some research before you follow it. try a TDEE calculator and eat at or up to 15% below it - every day, and not eat back exercise calories.

Don't feel hopeless. You are doing great and indeed it will all begin to come together. Feel happey that you are fit and enjoy doing your exercises. The change in shape will come automatically as a benefit.

Good Luck :-)

patience...slow and gradual progress.
Keep track on daily, and just look back 4 weeks from now. You will see the progress that you made.
You just can't tell day to day or week to week, but if you look back 8 weeks ago, huge progress.

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Are you using a food scale?

You should never eat below your BMR. If you have started strength training, your body needs the calories (specifically protein) to build muscle. Eat correctly, exercise, and trust that your body is making changes the right way. It will happen!

How long has it been since you increased calories?

Are you eating back your exercise calories at all?

I have only posted a couple of topics on here before so please bare with me. I am very confused about my calories and diet I feel like I am working my *kitten* off but I am seeing very little results. Before I begin, here is my info
I am a female, 5'3, 150 pounds I eat about 1400 calories everyday and I workout for at least one hour every day using Fitnessblender. I can not for the life of me get past 149 pounds. When I started MFP I was 180 pounds, I ate 1200 calories and within six months I had lost 30 pounds but now I cant drop the weight. I'm working out harder and longer, I'm eating more than I was I just do not get it. I want to lose at least 20-25 pounds more and I want to do it before Christmas (I'd settle for 10 before Christmas) but I can't see what I am doing wrong, I think I may be eating too little but eating more scares me. I recently read in place of a road map and upped my calories to 1600 (160 g of carbs, 53 g fat, and 120 g of protein) Now I cant seem to get enough calories without going over in carbs. Any and all advice would be much appreciated and I am sorry if a post like this has been posted a zillion times.

Do you know your body fat %? You might not have that much left to lose.

Try eating maintenance and reducing your exercise for a week then go back to lower cals and higher exercise.

Know the feeling. I have been eating 1600-1800, not eating back workout calories, for 4 months and have only lost 2-4 pounds (it fluctuates). My picture shows the changes though and I am happy. I wouldn't pay attention to the scale. I am 5'3 and 153 also. Started at 155

Pat yourself on the back. You have the courage to work hard and ask the right questions. Well done.

There are many reasons why the scales don't move, as several have mentioned above.

Check your measuring tape, because that can be the real difference. Since you are working out, you are building muscle, which is heavier than fat. So you may be burning up the fat and losing it, but adding muscle so you are staying the same. However, your body is healthier, so well done!

While calories count, sometimes it is systemic. My nephew struggled, and then found out he had a thyroid deficiency. Within two months--not changing diet or exercise--he dropped 25 lbs. Replacing one missing hormone made all the difference. That's why a visit to the doctor and a blood test can reveal hidden issues. Hormones are catalysts for the body to burn calories. If they are missing, it is like not having a match to light the fire.

From what I have read, mixing up your routines could help. When the body gets used to something, it doesn't respond with as high a burn of calories. In exercise, they call it muscle confusion. I get into routines, but I have lost more when I varied them both for food and exercise.

Last, believe that the changes you have made are helping your overall health and body. That will make all the difference long term. Congratulate yourself. You are doing very well.

We're here to encourage you through the blips and bumps along the way. You are asking the right questions.

Start a warm fuzzy file. A file of every good thing that happens--pictures, notes, emails that make you feel good. Every time you feel down or frustrated, go to your warm fuzzy file. It will remind you of your victories and achievements and lift your spirits.

You are not alone. Feel proud of what you have done and are doing. Great job!

I have a couple of thoughts. Have you taken any diet breaks? I did that when I hit 145 lbs because I seemed stuck there (I'm 5'4") Basically you increase your calories for 2 weeks to around maintenance, then you lower them back down. Dieting is stress on the body, so taking a diet break can be helpful both physically and mentally. Read more here:

http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html


It's possible that your RMR is lower than anticipated or that you're not burning as many calories as you're eating back. You could try just lowering down to 1450 as a flat number, not eating back calories, and see how you get on with that.


Another thing you can try is going to the straight up TDEE method, which should have you eating around 1900 calories as a flat number (you don't eat back exercise calories). This seems to work for a lot of people and it might work since you're essentially ramping up toward maintenance at this point. It didn't work for me, but lots of people swear by it.

Personally if I were you, I'd try the diet break first. I get the feeling that you're frustrated and I think the break could be good for you mentally as well. Whatever you try, give your new calorie goal time to work. Especially if you decide to raise calories you'll see a temporary increase in scale weight.