Frustrated...

staceylynnevo · July 2013

I'm 5'3 and 182 pounds. I've been doing Jenny Craig for a while and have started doing the couch25k program. The first week doing couch25k I gained almost 3 pounds and then a few weeks ago I joined MFP. I started tracking my food and exercise religiously. The first week doing this I lost 1.6 pounds and then have lost nothing in the past 2 weeks. The first week I ate 1200 cal daily and burned almost 600 through exercise. The second week I stuck with the 1200 cal and only exercised twice and still nothing. I guess I'm frustrated because I've been sticking to my plan and I seem to have hit a plateau already. I notice that my clothes are fitting better which is great, but I'm just so frustrated that the scale is not reflecting this. I'm starting to wonder if I"m doing something wrong. I've read on here that some people say to eat back exercise calories, but I've never done that before. Could this plateau be because I started running? If so, how do I push through this without getting completely discouraged...

Dark_Roast · July 2013

You are netting 600 calories a day? You need to fuel your body more. At the least it should be 1200 calories net. Most likely much more than that.

lifeskittles · July 2013

Just because the scale isn't moving doesn't mean you're plateauing. You said yourself that your clothes are fitting better yes? Try measuring your body instead of weighing yourself first before you change anything.

lifeskittles · July 2013

You are netting 600 calories a day? You need to fuel your body more. At the least it should be 1200 calories net. Most likely much more than that.

I agree with this too. You must be exhausted on that sort of intake

ladynocturne · July 2013

1200 calories a day, this already has your deficit built into it, you do not have to exercise to lose weight.

That is why when you log your exercise, you get calories added on to 1200 calories.

Otherwise...

1200-600=600 NET calories, this isn't enough for your body to run.

According to MFP Your estimated BMR is: 1,505 calories/day, this is what your body needs to just run if you were in a coma, giving yourself less than this NET is going to harm you in the long run.

You can temporarily gain weight when you start a new workout program because muscles will store extra water while they are repairing.

Sonj1973 · July 2013

Hi there, I came on here 4 weeks ago the first week I lost 2llb but the following 2weeks nothing, I followed the plan religiously, but I lost 3 inches off my waist and another inch off my hips, then last week I lost another 3llb, just keep at it, it will pay off....I don't always eat my calories burned either, But if you are exercising excessively you need to eat more to fuel your body, or you may cause stress on your body, resulting in injury

Good luck

Contrarian · July 2013

Until you have seen no progress for at least a month, don't consider it a plateau. I think you have to be patient. Try to make sure you net 1200 calories and give your body some time to adapt to what you're doing.

I understand that you want this to happen quickly - everyone wants that, but you have to understand that change takes time.

DavPul · July 2013

netting 600 isn't part of the MFP plan

nwlve1962 · July 2013

You must remember that muscle weighs more than fat. You seem to be making progress since your clothes are fitting better just the muscle is replacing the fat.

DavPul · July 2013

You must remember that muscle weighs more than fat. You seem to be making progress since your clothes are fitting better just the muscle is replacing the fat.

this. it's most definitely this. it has been two whole weeks after all

staceylynnevo · July 2013

Thanks for the advice everyone. I should also mention that I don't track my vegetables because on the Jenny Craig plan they are free. I have them with every meal. I will make sure that I am netting 1200 and see if that has any change. I'm normally very patient with my weight loss, I've been doing Jenny Craig for over a year and for a while I wasn't as strict with it so I basically gained and lost the same 5 pounds for a while and then since March I was back on track and lost that 5 pounds and then it seemed to have stopped. It just gets so frustrating sometimes, that's all.

xxnellie146xx · July 2013

With the way MFP is setup, you should be eating your exercise calories back. If you just started running or any new type of exercise, your body is liking holding on to some water. Keep doing what you are doing and it will all work out.

Vegetables have calories, so make sure you track them.

Maybe take measurements since you feel like your clothes are fitting better. That may help keep you from getting discouraged when the scale isn't moving.

Vorenus85 · July 2013

Thanks for the advice everyone. I should also mention that I don't track my vegetables because on the Jenny Craig plan they are free. I have them with every meal. I will make sure that I am netting 1200 and see if that has any change. I'm normally very patient with my weight loss, I've been doing Jenny Craig for over a year and for a while I wasn't as strict with it so I basically gained and lost the same 5 pounds for a while and then since March I was back on track and lost that 5 pounds and then it seemed to have stopped. It just gets so frustrating sometimes, that's all.

I'd advise to track vegetables. They may seem like nothing in small amounts, but when you are tracking calories, everything adds up. I would also recommend a food scale, if you haven't invested in one yet. They are an invaluable tool on a weight loss journey.

lifeskittles · July 2013

You must remember that muscle weighs more than fat. You seem to be making progress since your clothes are fitting better just the muscle is replacing the fat.

this. it's most definitely this. it has been two whole weeks after all

LOL... They trollin, they hatin

Ready2Rock206 · July 2013

netting 600 isn't part of the MFP plan

This exactly.

Ready2Rock206 · July 2013

Thanks for the advice everyone. I should also mention that I don't track my vegetables because on the Jenny Craig plan they are free. I have them with every meal. I will make sure that I am netting 1200 and see if that has any change. I'm normally very patient with my weight loss, I've been doing Jenny Craig for over a year and for a while I wasn't as strict with it so I basically gained and lost the same 5 pounds for a while and then since March I was back on track and lost that 5 pounds and then it seemed to have stopped. It just gets so frustrating sometimes, that's all.

You can't mix and match plans and only pick and chose the parts you like and expect it to work. Log everything and don't net less than 1200.

wideeyedla · July 2013

You must remember that muscle weighs more than fat. You seem to be making progress since your clothes are fitting better just the muscle is replacing the fat.

this. it's most definitely this. it has been two whole weeks after all

LOL... They trollin, they hatin

Yep. But that is because a pound is a pound, whether it is muscle or fat. However, a pound of fat takes up a larger volume than a pound of muscle. So you might see inches lost without the scale moving, or a body fat percentage drop without the scale moving.
If you have been totally sedentary, and start exercising regularly, that initial shift can be dramatic in the beginning. For a weightlifter to add mass or pounds of muscle, it can take a long time and a good deal of effort. For us newbies, there is a pretty startling shift initially. We aren't adding pounds of muscle, merely making the ones we have a bit more taut. Hence inches off, weight the same. Up is fluid retention, which is part of the process, and temporary.

I really dislike people who make fun and don't take the time to explain stuff.

cebiginalaska · July 2013

Find out more here: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map
it has lots of great information about figuring out your TDEE and how much you should eat

This is a short form for the full document contained here:
http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

The Road Map is simply a tool to find Body Fat%, BMR and TDEE.
All 3 items are important to understanding fat/weight loss.

Once you know these 3 numbers, you'll be able to manipulate nutrition and training to get to your next goal.

1) Body Fat%
Knowing the ratio of body fat to lean mass is crucial in understanding body composition.
The less fat you have, the leaner you'll look.
The more lean muscle you have, the better your definition (tone) will look.
Having ideal body fat is not only healthier for the individual but it also helps you look good naked!

Athletes (6-13% for men, 16-20% for women)  <---Ideal area for Bulking
Fitness (14-17% for men, 21-24% for women)  
Acceptable (18-25% for men, 25-31% for women)  
Obese (25%+ for men, 32%+ for women)

The shocking part about BF% is most people who PM me numbers don't know how much fat they carry.
It's the most important part of figuring out the rest of your caloric intake.

Bottom Line: Buy a tape measurer or a set of Calipers and learn how to objectively track body fat while cutting/bulking.
The ultimate goal is to lose unwanted fat and maintain or even gain beautiful lean muscle.

Useful links:
http://www.fat2fitradio.com/tools/bf/
http://www.fat2fitradio.com/tools/mbf/
http://www.fat2fitradio.com/tools/cbbf/
Do all 3 BF Calcs and use the average number.
Write it down, you'll use it later!

2) BMR/RMR
Basal Metabolic Rate or Resting Metabolic Rate.
This covers all body functions outside of activity.
If you were in a coma and you were fed enough nutrients to keep you alive, Thats BMR.
Think "Baseline Calories" if you did absolutely nothing.
Sub-sedentary.
All vital organs are covered when eating BMR.

For those who like math, you'll find several different types of calculations for BMR.
1) Harris-Benedict formula: Overestimates in obese: Avoid this setting!
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2) Mifflin-St Jeor: Better estimate for those that are obese, but still inflated.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -1613)

3) Katch-McArdle: Best estimate if decent estimate of BF% is known and is especially good in leaner individuals.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

If you'd like to calculate on your own, you can get calculated TDEE using this chart:
Multiply BMR x Activity factor = TDEE.
1.2 = Sedentary (Little or no exercise + desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

Or use the formula that chart is based on, if you want to use number of hours of exercise per week instead of guessing which level.
For daily activity not sitting at a desk but always moving around, count the hrs as 1/8 the time (40 hr nurse on feet counts as 5 hrs)
Walking exercise counts as 1/2 time (6 hrs walking is 3 hrs).
Other exercise is straight time (3 hr Insanity is 3 hr).
(Weekly movement hrs * 0.0875) + 1.2 = Activity Factor

Realize that this isn't just about your training but your lifestyle as well.
Example: You work at a desk all day but come home and play with your children for an hour, lift weights 3x a week for an hour and jog 2mi every other day. In this example id use Moderate or possibly Active settings.

Heres a helpful link for figuring your BMR and TDEE:
http://www.fat2fitradio.com/tools/bmr/
Enter all pertinent info.
Make GOAL weight the same as CURRENT weight to get todays TDEE.

Bottom Line: Know what your base caloric needs are and stay above them if you are active.
Eating too low for extended periods of time may allow for weight loss, but you could still have high body fat.
Skinny-fat: http://foodtrainers.blogspot.com/2012/09/are-you-skinny-fat-find-out-why.html

Once you know your base "Comatose" calories you can move on to TDEE.

3) TDEE
Total Daily Energy Expenditure
This is the total amount of calories you burn in a 24hour period.
You wake up, brush your teeth, lift, run, play, work.....
You get the idea.
One thing I've noticed over the years is people underestimate activity.
They say "I'm sitting at my computer all day long so i'm sedentary!"
I'll ask "Workout routine?"
They say "Oh i run for 3 hours a day and do CrossFit all weekend long!"

If you sit all day and barely walk and dont workout, Sedentary.
If you workout 1-2x a week, Light.
If you workout 3-5x a week, Moderate.
If you workout 5+, active/very active.

Youll find these numbers at the bottom of the BMR page in Fat 2 Fit.
You can also use other calculators around the internet.

Once you have TDEE you can decide what to set MFP calories to.
I recommend -20% for individuals who are Obese and under.
-30% for individuals who are Obese and over.

Bottom Line: Be realistic with activity. If you are a marathon runner trying to take a few pounds off, don't use sedentary settings. First start with the top number that applies to you and stick with it for several weeks. If nutrition is right and activity is right, you should maintain eating TDEE. To lose fat, subtract calories. To gain LBM, add calories. Lift weights, walk, sleep and eat right.
Use your common sense.

Frustrated...

Replies

Categories