Staying under calories but losing little weight

bwenning
bwenning Posts: 4
edited September 2024 in Motivation and Support
I started My Fitness Pal about 5 weeks ago and have only lost 7 pounds. I have kept myself to about 1100 to 1200 calories a day faithfully. I am not hungry which is very suprising. My problem is my 2nd week I actually gained a pound and my 4th week I lost less than a pound. I guess I would have thought it would come off quicker than that. My wife is worried that I am not getting enough calories but I feel full. I stay under on all the recommended numbers except the protein, I go over about 20 to 30 Grams. Any advise? Starting weight 231lbs, weight now 224.6lbs. Goal weight 165.

Replies

  • Edestiny7
    Edestiny7 Posts: 730 Member
    Do not stay under your calories, it slows your metabolism. Eat all of your calories, including your exercise calories. That is what has worked for me.
  • chipper15173
    chipper15173 Posts: 3,981 Member
    you are not eating enough calories. if you are working out too, you need to adjust for that. You body will hang onto what comes in thinking it won't get enough fuel to run a fine machine. also that is more than a pound a week which is a good loss.
  • katiejo42
    katiejo42 Posts: 14 Member
    I would look at your exercise to be honest. If you are eating plenty of protein you are a perfect candidate for building some muscle mass. Increasing muscle tissue increases your metabolism, so when you do cardio your work out will be much more effective and help you burn calories in a shorter amount of time.

    Try increasing your strength exercises in both weight and reps.
  • Sharonbed4d
    Sharonbed4d Posts: 163
    I agree with your wife that you aren't eating enough calories. Many people assume that if they stay under their calorie limit, they will lose more weight. Everyone is different but our bodies require a certain amount of calories and not meeting that can actually stall weight loss. If you are having trouble eating more calories, try drinking them. My breakfast smoothie is over 300 calories but it's packed full of protein and some carbs. Good luck!
  • bwenning
    bwenning Posts: 4
    Thank you for the advice. I am currently not working out. I am also getting at least 1 1/2 to 2 times the recommended water.
  • toya860
    toya860 Posts: 18 Member
    I think it depends on what your eating. Are you eating 1200 calories of junk or nutritious foods? That's a problem I was having, I was staying under all my numbers, but I was eating a lot of junk as well. Also, are you working out? If so, and if you are not eating your exercise calories your body may feel like you are starving yourself. Keep at it, and I hope you find the answer your looking for! :smile:
  • katiejo42
    katiejo42 Posts: 14 Member
    p.s. 7lb in five weeks is a commendable weight loss. Stick with it. You are doing great!
  • liss125
    liss125 Posts: 77
    You are probably not eating enough calories. When I first started MFP, I was under my calorie goal every day. Like you, I wasn't feeling very hungry either, but I wasn't losing weight very quickly. After a few weeks, I determined I must be in "starvation mode." Once I began eating all my calories (even going over most days) the weight loss sped up.
  • carrieberrie
    carrieberrie Posts: 356 Member
    I always hear people saying to eat your exercise calories, but when I watch the biggest loser and they are working out 6 hours a day do you think Jillian and Bob allow them to eat their exercise calories??
  • jcmc99
    jcmc99 Posts: 27
    Hang in there. As a female I need 1200 calories at minimum. My husband needs a minimum of 1800 calories. it is true that if you dont have enough calories your body goes into starvation mode. Dont give up. I know that it makes no sense to eat more to lose more, but it does work.
  • bwenning
    bwenning Posts: 4
    Tis is a typical day for me.

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Sargento Natural - Colby Jack Del Style - Thin Slices, 1 Slice 70 0g 6g 4g 15mg 125mg 0g 0g
    Aunt Millie's - Healthy Goodness Light Whole Grain Bread, 2 slice 70 18g 1g 4g 0mg 160mg 0g 6g
    Egg Beaters - Egg Beaters, 1/2 cup 60 2g 0g 12g 0mg 230mg 0g 0g
    Grapefruit - Pink Grapefruit , 1 raw 104 26g 0g 2g 0mg 4mg 16g 4g
    Lunch
    Wendys - Chili Large, 1 container (340 grams) 280 29g 9g 21g 60mg 1,240mg 9g 7g
    Aunt Millie's - Healthy Goodness Light Whole Grain Bread, 2 slice 70 18g 1g 4g 0mg 160mg 0g 6g
    Kroger - Colby Cheese Slices, 1 slice (21g) 80 0g 7g 5g 20mg 130mg 0g 0g
    Dinner
    Ronzoni-Healthy Harvest - Whole Wheat Blend Pasta - Yolk Free - Wide Noodle, 2 OZ. 180 41g 1g 8g 0mg 15mg 1g 6g
    Tyson - Boneless Skinless Chicken Breasts, 4 oz 100 0g 1g 23g 55mg 230mg 0g 0g
    Apple - Royal Gala 154 Grams, 1 apple 80 22g 0g 0g 0mg 1mg 16g 5g
    TOTAL: 1,094 156g 26g 83g 150mg 2,295mg 42g 34g
  • Edestiny7
    Edestiny7 Posts: 730 Member
    I always hear people saying to eat your exercise calories, but when I watch the biggest loser and they are working out 6 hours a day do you think Jillian and Bob allow them to eat their exercise calories??

    My daily goal is 1200 calories. When my fiance and I got new bikes and biked hard for 4 days in a row, I was weak and easily fatigued the fourth day. When I looked at my net calories, they were between 400 - 500 calories for those 4 days. No wonder I was so fatigued! I HAVE to eat my exercise calories so my body gets the minimum 1200 calories. I think as long as people are getting net 1200 calories, they can eat as few or as many exercise calories as they want.
  • Edestiny7
    Edestiny7 Posts: 730 Member
    Tis is a typical day for me.

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Sargento Natural - Colby Jack Del Style - Thin Slices, 1 Slice 70 0g 6g 4g 15mg 125mg 0g 0g
    Aunt Millie's - Healthy Goodness Light Whole Grain Bread, 2 slice 70 18g 1g 4g 0mg 160mg 0g 6g
    Egg Beaters - Egg Beaters, 1/2 cup 60 2g 0g 12g 0mg 230mg 0g 0g
    Grapefruit - Pink Grapefruit , 1 raw 104 26g 0g 2g 0mg 4mg 16g 4g
    Lunch
    Wendys - Chili Large, 1 container (340 grams) 280 29g 9g 21g 60mg 1,240mg 9g 7g
    Aunt Millie's - Healthy Goodness Light Whole Grain Bread, 2 slice 70 18g 1g 4g 0mg 160mg 0g 6g
    Kroger - Colby Cheese Slices, 1 slice (21g) 80 0g 7g 5g 20mg 130mg 0g 0g
    Dinner
    Ronzoni-Healthy Harvest - Whole Wheat Blend Pasta - Yolk Free - Wide Noodle, 2 OZ. 180 41g 1g 8g 0mg 15mg 1g 6g
    Tyson - Boneless Skinless Chicken Breasts, 4 oz 100 0g 1g 23g 55mg 230mg 0g 0g
    Apple - Royal Gala 154 Grams, 1 apple 80 22g 0g 0g 0mg 1mg 16g 5g
    TOTAL: 1,094 156g 26g 83g 150mg 2,295mg 42g 34g

    Not only try to meet your calorie goal, but try reducing your sodium. I have a goal of 1500 as the American Heart Association recommends for everyone. I do it b/c I have kidney stones.
  • lindakp83
    lindakp83 Posts: 45
    Maybe just try eating more for a week and see what happens.
  • liss125
    liss125 Posts: 77
    Of course everyone is different, but your calorie intake would not be enough for me in a day--and I weigh nearly 100 pounds less than you. I only exercise moderately and take in at least 1200 calories a day. I think your simply eating too little. I know it goes against everything we are told (eat less=lose weight) but it might work. Try to take in some more calories for a few days. You might be surprised at how much better you feel, and you might lose a little faster.
  • amyfly
    amyfly Posts: 137
    It sounds crazy, but what so many people are saying is true. On weeks that I ate all my calories or went over my calories I ended up having the biggest weight loss. Overall, though, it doesn't sound like you are doing that badly. I know it's frustrating, but slow, steady weight loss is the most effective way to keep it off for good. Hang in there. If eating more calories doesn't get you where you want to be, maybe try upping your cardio exercise?
  • msemejuru
    msemejuru Posts: 229
    I looked at your meal plan. For a male you are not getting enough calories. Unless you are very short. You may gain a pound or two the first week you put the calories back but then you should lose. If you are not hungry, go for higher calorie meals and snacks instead of adding more meals. Maybe you can swap the sliced bread for half a whole wheat bagel. Saute some veggies to go with your egg beaters.

    You have to eat to lose.
  • losergirl78
    losergirl78 Posts: 23
    It looks like you are eating what you are suppose to, but as you pointed out you are eating 1100-1200 cals a day and you should be eating closer to 1500 to keep out of starvation mode. What about snacks? You should be eating 4-5 times a day, I would recommend adding a small healthy snack. Some almonds, sting cheese, grapes, ect. This might give you that extra boost.
  • chipper15173
    chipper15173 Posts: 3,981 Member
    Tis is a typical day for me.

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Sargento Natural - Colby Jack Del Style - Thin Slices, 1 Slice 70 0g 6g 4g 15mg 125mg 0g 0g
    Aunt Millie's - Healthy Goodness Light Whole Grain Bread, 2 slice 70 18g 1g 4g 0mg 160mg 0g 6g
    Egg Beaters - Egg Beaters, 1/2 cup 60 2g 0g 12g 0mg 230mg 0g 0g
    Grapefruit - Pink Grapefruit , 1 raw 104 26g 0g 2g 0mg 4mg 16g 4g
    Lunch
    Wendys - Chili Large, 1 container (340 grams) 280 29g 9g 21g 60mg 1,240mg 9g 7g
    Aunt Millie's - Healthy Goodness Light Whole Grain Bread, 2 slice 70 18g 1g 4g 0mg 160mg 0g 6g
    Kroger - Colby Cheese Slices, 1 slice (21g) 80 0g 7g 5g 20mg 130mg 0g 0g
    Dinner
    Ronzoni-Healthy Harvest - Whole Wheat Blend Pasta - Yolk Free - Wide Noodle, 2 OZ. 180 41g 1g 8g 0mg 15mg 1g 6g
    Tyson - Boneless Skinless Chicken Breasts, 4 oz 100 0g 1g 23g 55mg 230mg 0g 0g
    Apple - Royal Gala 154 Grams, 1 apple 80 22g 0g 0g 0mg 1mg 16g 5g
    TOTAL: 1,094 156g 26g 83g 150mg 2,295mg 42g 34g

    Wheres your veggies????? you need some veggies.
  • carl1738
    carl1738 Posts: 444 Member
    Your calorie intake is way too low. As a 236 pound man, I am supposed to eat about 2200 calories per day, and that's before my exercise calories. Try bumping your daily calorie consumption up by 500-600 calories, at least. Going over on your protein is nothing to worry about, the default settings for protein are quite low. That being said, a weight loss of 1 to 1.5 pounds per week is a healthy weight loss. When people talk about losing 5 to 10 pounds a week, they are mainly losing water weight, not just fatty tissue. Just remember, slow and steady wins the race! Good luck!
  • ickybella
    ickybella Posts: 1,438 Member
    I agree with everyone that your calorie intake is too low, and someone said you need to eat some veggies. That person is correct! That will add some calories to your day and get you some vitamins and minerals your body probably isn't getting right now. Three servings!
  • FrenchMob
    FrenchMob Posts: 1,167 Member
    I always hear people saying to eat your exercise calories, but when I watch the biggest loser and they are working out 6 hours a day do you think Jillian and Bob allow them to eat their exercise calories??
    Don't compare real life with TV. There's a reason most them regain the weight within a year or 2.

    To the OP, your problem is easy: YOUR NOT EATING ENOUGH like others have already mentioned. Males should NOT be eating less than 1800 cals, especially one that's still over 200 lbs. Also, start moving, even going for 20-30 mins walks 3-4 times a week. Any form of exercise will also increase your metabolism.
  • bwenning
    bwenning Posts: 4
    I want to thank everyone for the replies. On a very tyical day I get veggies in at lunch and Dinner. I will start being more active in the excercise area. The resounding message I got from everyone was eat more calories. The salt intake on the example I posted earlier was high because of a Wendys Chili putting me over on sodium for the day. Normally my meals consist of Oatmeal and Peanut Butter Sandwich on 35 cal whole Grain Bread in the morning, Turkey or chicken breast with steamed veggies for Lunch and Dinner. I will also have fruit for at least one of the meals. I will try eating more calories for a week or two and then repost my results. I know it sounds strange but I constantly feel full until the next meal. I dont crave really anything and I am content. Just trying to figure out how to put more calories in without feeling over full.
  • LoriT129
    LoriT129 Posts: 312 Member
    And easy way to increase the calories is to eat a palm full of nuts! They are wonderful for you but high in calories. Peanut butter is great as well. If I don't have any nuts in the house I will eat a tablespoonful of peanut butter. OR when you eat your apple have peanut butter with it. You can dip it!
  • LoriT129
    LoriT129 Posts: 312 Member
    Oh and...there are some mornings when all I want for breakfast is a PB & banana sandwich! Try using light versions of mayo and not the fat free. Some have the good mono and unsat fats that are good for our heart. Smart Balance makes a great mayo and butter spread that we use. You also might want to check and see what you have your weekly weight loss goal is set at. If you have it set for losing a lot of weight in a week, readjust it for 1 1/2lbs. per week and see what it does. Play around with it, you will learn what works for YOUR body because everyone is different and what works for one, won't neccesarily work for another! You are doing great!
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