what am i doing wrong? please advise

I don't understand why I'm not losing weight.

I am 200 lbs, height is 5'7'' and I'm 27 and female. My goal right now is 160-165lbs, which would mean -40lbs by thanksgiving hopefully. I've been on this site for a long tome but I just started getting really serious about sticking to my diet n exercising in the last 2months. But Im not seeing good results.

I have my weekly goal to lose 1.5lbs a week bc I have a lot to lose. I have a desk job or am in my car for work most of the day so I consider myself sedentary. mfp has me at 1340 calories a day and I exercise 4 times a week. Sometimes more. I always go to zumba 2x a week. For my goals I said I work out 2x a week for 50 min. N then I go the gym for about an hour 2x a week. I do a mile on the elliptical and then I do different weight machines for about 40 minutes. I'm going to increase weights to a full hour

I currently take an iron supplement, vitamin d, b12 complex bc I have deficiencies. I also take an oral bc just fyi.

So why don't I see much movement? I know I should prob increase my water intake but what else can I do?
Thanks for any help you can give. My food diary is open

Replies

  • So just to clarify, all that diet and exercise has been consistent for the past 2months?

    Also are you taking measurements of your body to make sure your loosing inches and gain muscle? As muscle is heavier then fat perhaps your loosing fat and gaining muscle?
  • marsellient
    marsellient Posts: 591 Member
    Do you weigh and measure your portions? You might find you're not counting accurately. Also, you might try some plain food. Steamed veggies, raw veggies, grilled or roasted meats, eggs, plain starches like potatoes and rice. Measure raw ingredients and added cooking oils.
    Have you consulted your doctor? I'm 30 years older than you, don't do as much intentional exercise and can lose on 1400-1500 calories if I stick to it and measure carefully. If you want to take a look,send a FR.
  • Soulpaint
    Soulpaint Posts: 33 Member
    My calorie goal is similar to yours and I'm also set up to lose two pounds a week which has been working out great. I've lost a lot of weight before and even lost 43 pounds on MFP last year only to gain them back. The reason for this is that I never really changed my eating habits....I just ate less of the same typess of food so when I went back to 'normal' eating...I was still eating unhealthy foods and put on weight again.

    What has changed for me now is that I eat a mostly clean diet with lots of fruit and veggies and limited processed sugars, processed foods, red meat, or bread/pasta. It's not restrictive at all because I eat what I want (even of the things I choose to limit) but I've learned not to make these things a staple of my diet. In my diary you will still find random meatballs, cookies, birthday cake, beer from a night out or summer party which I'm happy with because I've finally learned to enjoy these things in moderation. You will also find fruit and veggie smoothies, greek yogurt, lots of chicken and tuna, and tons of egg whites prepared however I want them (today they will be turned into quiche). I think if you add more natural foods into your diet it could help jumpstart a change and you'll feel better overall.

    I've lost weight before eating things like pre-packed frozen diet foods, meal replacement bars, diet shake powders, lots of hotdogs (my favorite thing to eat) etc. but it never stays off and I felt hungry a lot. I don't feel hungry anymore and this way of eating is something I can (and do) easily stick with. I have a long way to go in my journey but I know I'm eating the things that will lead to more weight loss but more importantly...better overall health which is my ultimate goal. I think adding more natural elements into your diet and cutting out the over processed food could help a lot. It sounds like you have the right frame of mind and have been working very hard toward your goal. Keep going....you'll figure out what works best for you :)
  • bceltic
    bceltic Posts: 135 Member
    I went back a bit in your diary. Its not very consistent. You sugars are usually pretty high ( and not from fruits), your protein low. You seem to get pretty close to your calorie count, but its with "not so good foods". Says you've lost 26 lbs, is that from the past 2 months?? I say add some more lean proteins, fruits and veggies and ditch a lot of the snacking. I hope someone with more experience on here will offer you some sound advise.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I exercise 4 times a week. Sometimes more. I always go to zumba 2x a week. For my goals I said I work out 2x a week for 50 min. N then I go the gym for about an hour 2x a week. I do a mile on the elliptical and then I do different weight machines for about 40 minutes. I'm going to increase weights to a full hour
    Not sedentary. :tongue:

    Do you meet your 1340 cal goal, and do you eat your exercise cals back?
  • wesleycneill
    wesleycneill Posts: 64 Member
    So just to clarify, all that diet and exercise has been consistent for the past 2months?

    Also are you taking measurements of your body to make sure your loosing inches and gain muscle? As muscle is heavier then fat perhaps your loosing fat and gaining muscle?

    This, although the muscle is only VERY marginally more dense than fat so it shouldn't matter too much.

    The ultimate question is not answered by the scale, but by the mirror. Are you SEEING a change in your body composition when you look at yourself? If so, throw away your scale and never look back. It can be extremely discouraging to some people.

    Also, weight lifting and zumba are great calorie burners but it is hard to put a number to the amount of calories they burn. It's very dependent on the effort you put into it and you may well be overestimating the amount you are exercising. That is why I prefer to do measurable cardio (a specific distance in a specific amount of time) so that I can more accurately track what I do.

    I also lift every day, but I put extreme effort into it, so I am confident in the calories I burn.

    Also, dropping 40 pounds by thanks giving is pretty extreme. That's approximately 3 months from now. You will grind your metabolism to a halt at that pace and won't lose an ounce of fat no matter how hard you try. I would take a week or so and bring your food intake back up to a maintenance level, and then slowly start a deficit again to get your metabolism back into gear.

    These are just some things to think about. Everyone's body is different, but NOT as different as people claim. Metabolisms vary by approximately 10% average across the population excluding hormonal imbalances due to thyroid dysfunction.

    The key is slow, balanced weight loss. There are no easy fixes, and no fast tracks to your goals. Only working long and hard will get you there. Have patience.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I looked through your diary - I think you could stand to eat a little more, and to get some fruit & veg into your diet. And more protein and healthy fats.

    Ditch the breakfast cereal and have eggs and whole wheat toast for breakfast. Spice it up with some salsa and avocado. Switch it up with homemade oatmeal (microwave it, it's nearly as fast as the instant stuff and a lot better for ya!) mixed with some plain Greek yogurt for protein, and top it with fresh blueberries, a handful of walnuts and drizzle with honey.

    Snack on raw almonds, baby carrots, cherry tomatoes, sugar snap peas - dipped in hummus, or sliced apples dipped in peanut or almond butter.

    Grill up some chicken or other lean meats for dinner, and grill some veggies alongside - zucchini, red bell pepper, mushrooms tossed with a little olive oil and balsamic & grilled in one of those nifty grill baskets is super tasty! Grill some extra meat and use the leftovers for lunches - make a burrito bowl with black beans, avocado, Greek yogurt in place of sour cream, salsa, lettuce and a little shredded cheese. Or make a salad and top it with the leftover chicken - good stuff and gets you some good protein for lunch.

    Food is fuel - eat those calories! You can have treats too, just fit them into your goals. Eat well, exercise, drink water, get good sleep, take rest day(s), and have patience. :smile:

    Good luck!
  • Devin182
    Devin182 Posts: 63 Member
    I exercise 4 times a week. Sometimes more. I always go to zumba 2x a week. For my goals I said I work out 2x a week for 50 min. N then I go the gym for about an hour 2x a week. I do a mile on the elliptical and then I do different weight machines for about 40 minutes. I'm going to increase weights to a full hour

    Not sedentary. :tongue:

    Do you meet your 1340 cal goal, and do you eat your exercise cals back?

    ***so should I Change it to lightly active? If I do should I not log my exercise or should I not eat my exercise calories back? As of right now I try not to eat them all back. I like to have at least 200 calories leftover everyday even on non exercise days. Is that ok?
  • deksgrl
    deksgrl Posts: 7,237 Member
    Log exercise. Eat the exercise calories back. This is how MFP is set up to work. It figures out your calorie needs WITHOUT exercise. Then when you do exercise, you need more fuel for that.

    Make sure you measure/weigh your food.

    Eat to you calorie GOAL. Don't intentionally stay under it.
  • 81Katz
    81Katz Posts: 7,074 Member
    The point of picking the goals you chose is so that you meet those goals. Don't purposely eat under your goals. Purposely eating too little can be just as bad as when one purposely eats too much.
  • bajoyba
    bajoyba Posts: 1,153 Member
    I exercise 4 times a week. Sometimes more. I always go to zumba 2x a week. For my goals I said I work out 2x a week for 50 min. N then I go the gym for about an hour 2x a week. I do a mile on the elliptical and then I do different weight machines for about 40 minutes. I'm going to increase weights to a full hour

    Not sedentary. :tongue:

    Do you meet your 1340 cal goal, and do you eat your exercise cals back?

    ***so should I Change it to lightly active? If I do should I not log my exercise or should I not eat my exercise calories back? As of right now I try not to eat them all back. I like to have at least 200 calories leftover everyday even on non exercise days. Is that ok?

    You should probably change your activity setting to "lightly active" AND eat your exercise calories back. If you're confident that your calorie burns are fairly accurate, there's no reason not to eat them. Besides, 1340 seems low for your stats. My info is a lot like yours: I'm 5'6", 27 years old, and I started at 235 pounds. I've consistently eaten 1500 - 1900 calories every day (depending on exercise) since January, and it's worked like a charm! Don't be afraid of calories. Food is fuel.

    And listen to AmyRhubarb. She definitely knows what she's talking about.
  • notnikkisixx
    notnikkisixx Posts: 375 Member
    I've looked at your diary and although you're doing well with calories, you are eating junk! You need to change your diet if you want to see results. 1,300 calories worth of chips, candy, and captain crunch is going to do you no favors. Try a week of cooking all of your meals, cut out unhealthy snacks, and double your fruit & veg intake. Feel free to check out my diary for ideas. It has taken me a year to get into this habit and although I still have my "fun days", for the most part I am making sure to eat whole foods.
  • Athijade
    Athijade Posts: 3,300 Member
    I have about the same stats so I will give you my personal experience. My weight loss goes better when I am eating at or above my BMR and 15%-20% under my TDEE. This means I eat about 1650-1700 calories a day to lose. When I tried to eat much less (under 1500), my weight loss stalled. Take it for what it is worth.
  • soupandcookies
    soupandcookies Posts: 212 Member
    I've looked at your diary and although you're doing well with calories, you are eating junk! You need to change your diet if you want to see results. 1,300 calories worth of chips, candy, and captain crunch is going to do you no favors. Try a week of cooking all of your meals, cut out unhealthy snacks, and double your fruit & veg intake.

    I have to agree with this. I believe in "everything in moderation," but you might find it easier if you cut some of the processed food. Good luck!
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Log exercise. Eat the exercise calories back. This is how MFP is set up to work. It figures out your calorie needs WITHOUT exercise. Then when you do exercise, you need more fuel for that.

    Make sure you measure/weigh your food.

    Eat to you calorie GOAL. Don't intentionally stay under it.
    THIS! Goal means GOAL - too many see it as mark to fall well short of. :smile: MFP sets your daily calories with a deficit already built in, so by coming in way under or not eating back exercise cals, you're ending up with way too large a deficit, which can backfire on ya.
  • beachlover317
    beachlover317 Posts: 2,848 Member
    Had a peek at your diary and you've only logged food for the last week of August. Not sure if you're logging somewhere else. The most important things you can do:

    *weigh/measure all the food, everything & then log it all - the good, the bad and the ugly
    *use a tape measure more than you step on the scale
    *eat back most of your exercise calories - IF you know they are accurate (use HRM)
    *BE PATIENT. Losing 40 pounds in 3 months is very aggressive. What's the hurry??

    Good luck.