Logging, exercise & water galore! No weight loss! Help!

wpanderson
wpanderson Posts: 194
in Motivation and Support
I'm consistently logging my food and exercising for at least an hour a day! I'm about 5 weeks into working out with my PT and I can tell I'm building my strength daily, my husband says that he can tell that my trouble areas ( arms, thighs & butt) are slimming down but I'm still frustrated with no weight loss! I don't know what to do but I'm open to suggestions any helpful advice is appreciated!

Replies

  • ecw3780
    ecw3780 Posts: 608 Member
    eat back your exercise calories. drink more water than you ever thought possible. Take an occasional break from exercise. Watch your salt intake. get plenty or rest. Weigh and measure your food. eat 40% carbs, 40% protein, 20% fat....all these are things that could help.
  • therunninghippie
    therunninghippie Posts: 53 Member
    If you can tell a difference, don't sweat it. It's probably just water retention. :) my muscles retained about 5 lbs of muscle when I started exercising vigorously.
  • scottaworley
    scottaworley Posts: 871 Member
    Are you eating back your exercise calories? How many calories per day? Are you measuring everything?
  • bceltic
    bceltic Posts: 135 Member
    It will be hard for the more experienced people here to help when there is no info showing about what you weigh now., what your eating etc... Open you food diary for people to see, so they can help. Measurements are a better way to calculate you progress, did you take measurements before you started ,to have something to compare?
  • scottaworley
    scottaworley Posts: 871 Member
    eat back your exercise calories.
    Leads to eating back too many calories. Not recommended. Use TDEE - instead.
    drink more water than you ever thought possible.
    With a potential for water toxicity... I don't think so. Drink when you're thirsty. Make sure your hydrated. Make sure your urine is a light color.
    eat 40% carbs, 40% protein, 20% fat....all these are things that could help.
    No. Eat 1g of protein per lb of lean body mass. If you don't know your body fat % you can do .8g per pound of body mass. Eat .45g of fat per pound of body weight. Make the rest carbs.
    40/40/20 is probably not enough fat.
  • wpanderson
    wpanderson Posts: 194
    I'm not eating back my exercise calories since I burn around 1,000 a day, I didn't know that would be beneficial! I'm eating anywhere from 1600-2000 calories if you don't subtract my exercise. Definitely more carbs than I should be eating I guess. I bought a food scale tonight to make sure and measure more accurately!

    I did take measurements and its another week before I measure again & my food diary is open, today was a cheat day however so don't judge from today!
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    You have lost 9 lbs in 5 weeks? That's not too shabby.
  • scottaworley
    scottaworley Posts: 871 Member
    I'm not eating back my exercise calories since I burn around 1,000 a day, I didn't know that would be beneficial! I'm eating anywhere from 1600-2000 calories if you don't subtract my exercise. Definitely more carbs than I should be eating I guess. I bought a food scale tonight to make sure and measure more accurately!

    Honestly as long as you are losing you're doing great. Make sure to weigh everything accurately.
    http://iifym.com/iifym-calculator/
    This has been invaluable to me.

    ETA: kind of seems like a mild case of undereat/overtrain. I would imagine you're probably eating at least 1000 under your TDEE which isn't good.
  • wpanderson
    wpanderson Posts: 194
    My TDEE says I should be eating 2500ish calories a day! It's worth a shot, now to figure out how to cram that much food in everyday! It does sound like I'm under eating if I'm working out 5 days a week hard core!
  • hupsii
    hupsii Posts: 258 Member
    bump for reading later

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