No loss in 2 weeks...

elliej
elliej Posts: 466 Member
in Health and Weight Loss
So I'm starting to get a little disheartened... In the past 3 weeks I've had 4 days of events that meant eating fairly unhealthily (macro-wise) but I log everything and fair enough I've had to estimate for things I've not made myself and maybe got that slightly wrong but think I haven't been that far off. As far as I can see I've not gone over 1750 cals on any of those days but have not lost so much as half a pound in 2 weeks. Same food the rest of the time, same activity level. Surely a few days shouldn't have this much impact?

I am on the 1200 cal setting and eat back mostly all exercise cals, gym 3 times a week including avg 4km/2.5mile run and some weights. I eat healthily in general but don't have prohibited foods, i.e. if I can fit a square of chocolate into my macros I will thoroughly enjoy it and won't think of it as 'cheating'.

I'm still at the top of a healthy bmi and have a further 15lb I want to lost - what can I do to get back on track?

Replies

  • legreene515
    legreene515 Posts: 276 Member
    Maybe try eating back 3/4ths of your exercise calories. It could be you're overestimating your exercise calories. Also, sometimes for me when I'm in a plateau I try changing my meal structure. For instance: I usually eat a large breakfast, medium sized lunch and a small dinner. Sometimes if I'm at a plateau I need to change up the foods I'm eating and when I eat them, so I'll do a few days of small breakfast, large lunch, medium dinner, and then medium breakfast, small lunch, large dinner. This usually helps my body break out of the funk!

    Good luck!!!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    So I'm starting to get a little disheartened... In the past 3 weeks I've had 4 days of events that meant eating fairly unhealthily (macro-wise) but I log everything and fair enough I've had to estimate for things I've not made myself and maybe got that slightly wrong but think I haven't been that far off. As far as I can see I've not gone over 1750 cals on any of those days but have not lost so much as half a pound in 2 weeks. Same food the rest of the time, same activity level. Surely a few days shouldn't have this much impact?

    I am on the 1200 cal setting and eat back mostly all exercise cals, gym 3 times a week including avg 4km/2.5mile run and some weights. I eat healthily in general but don't have prohibited foods, i.e. if I can fit a square of chocolate into my macros I will thoroughly enjoy it and won't think of it as 'cheating'.

    I'm still at the top of a healthy bmi and have a further 15lb I want to lost - what can I do to get back on track?

    if you ate out you may well have eaten more high sodium food than normal, which will mean you are retaining water.

    also, if you only have 15lbs to lose, you should have MFP set to lose 0.5lbs per week, or 1lb at the most, which may well give you more than 1200 cals.

    do you weigh and measure all your food?

    do you eat back exercise cals?
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    give it a little longer, maybe start to worry when a month has passed and both weight & measurements haven't changed.


    For the record, I just had 3 weeks where my weight didn't change. I didn't change anything, just kept doing my thing and on week 4 I lost 1.6lbs.

    Good luck.
  • elliej
    elliej Posts: 466 Member
    Thanks for the suggestions/motivation!
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Personally, I don't think two weeks without a loss is much to worry about. Our bodies hold onto water weight for any number of reasons (stress, hormones, TOM, exercise, salt, heat, etc) which can mask any fat loss that's going on. Even when you're doing everything right, two weeks without a loss is well within the normal fluctuations you'll see on the scale.

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