Kill me now. Why is this so hard?
rickyd88
Posts: 75 Member
I've used mfp a few times before and managed to lose a few lbs relatively quickly just by calorie counting but once I left mfp it all came back. Now weighing my heaviest at 236lbs I thought I should go full steam and calorie count plus get my fat butt to the gym.
25/09 - 236lbs
04/10 - 230.8lbs
08/10 - 231.2lbs
Over the past 4 days I've put on 3.5lbs and dropped back to 231.2lbs, heavier than when I weighed in 4 days ago. I've been going to the gym 3-4 times a week, attending spin class, aqua aerobics and doing cardio and weights on the gym floor. Considering I've not stepped foot in a gym for 2 years and I'm so lazy, I thought I was doing well. But why am I not losing?
I guess I'm going to get the 'you've lost 4lbs in 2 weeks which is right on track' speech, but I'm really trying hard and it doesn't seem to be working this time. Why not? I know I shouldn't weigh so frequently but I need to see even 0.02 of a loss to keep motivated. I'm working out calories burnt and eating some of my exercise calories back. I'm keeping to my calories goal and I'm drinking plenty of water. I'm logging everything. My diary is open to see.
I know weight lifting can make you retain water for a day or so after working out, but I think I am way past that now. Tips please?
My BMR is 1800 and my goal is 1400 on a 'lightly active' setting but I do log and eat my exercise calories. With 80lbs to go and just 4lbs down this is really annoying me and getting me so upset.
25/09 - 236lbs
04/10 - 230.8lbs
08/10 - 231.2lbs
Over the past 4 days I've put on 3.5lbs and dropped back to 231.2lbs, heavier than when I weighed in 4 days ago. I've been going to the gym 3-4 times a week, attending spin class, aqua aerobics and doing cardio and weights on the gym floor. Considering I've not stepped foot in a gym for 2 years and I'm so lazy, I thought I was doing well. But why am I not losing?
I guess I'm going to get the 'you've lost 4lbs in 2 weeks which is right on track' speech, but I'm really trying hard and it doesn't seem to be working this time. Why not? I know I shouldn't weigh so frequently but I need to see even 0.02 of a loss to keep motivated. I'm working out calories burnt and eating some of my exercise calories back. I'm keeping to my calories goal and I'm drinking plenty of water. I'm logging everything. My diary is open to see.
I know weight lifting can make you retain water for a day or so after working out, but I think I am way past that now. Tips please?
My BMR is 1800 and my goal is 1400 on a 'lightly active' setting but I do log and eat my exercise calories. With 80lbs to go and just 4lbs down this is really annoying me and getting me so upset.
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Replies
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I know I shouldn't weigh so frequently but I need to see even 0.02 of a loss to keep motivated.
Patience, or Fail.0 -
I realize it can be frustrating, but you really need to put the scale away. First of all, there are a TON of reasons why you could be up 3.5 lbs- if you just ate, you haven't set foot in a gym in years so your muscles are retaining water, time of the month, you haven't gone to the bathroom, you ate a salty meal.... the list goes on. Second, expecting a loss (even .02 lbs) every time you set foot on the scale is going to set you up for failure. Either weigh once a week and look at the trends or just measure instead. You cannot use weight as your motivation because it can and will fluctuate. If I had given up every time I didn't lose some weight, I'd have quite years ago.
4 lbs in 2 weeks IS good. You're losing at a consistent and healthy rate. You said yourself you were able to lose weight quickly before and you put it back on. Clearly, that old way isn't working. Why not give this a few months time and see how it goes?0 -
I know I shouldn't weigh so frequently but I need to see even 0.02 of a loss to keep motivated.
Patience, or Fail.
Easier said than done. An old thin photo of me isn't enough to keep me motivated, so what else can I try? Not so handy with a tape measure so I'm using an old pair of jeans I'd like to get back into.
Also, still doesn't solve where I'm going wrong. I lost weight easier when I didn't exercise. How does that work?0 -
Sounds like you're doing awesome. Just be patient and keep going, you'll see the results. And if you're doing weight training, don't be too focused on the scale. Try measuring yourself rather than weighing. The fat will come off, slowly but surely! Keep it up!0
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Yep, patience and consistency is key. Weight loss it not linear. Keep on doing what you're doing. :flowerforyou:0
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Weight fluctuates. It's part of life!!! Keep at it and good luck. :bigsmile:0
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Most exercise calculators totally overestimate calories burned. Don't "eat exercise calories". Just stick to your daily deficeincy. BTW, 1400 is low, and BMR is basal metebolic rate. It's what you would need to survive if you are in bed rest or coma to maintain. You have to multiply your BMR and your activity level factor. Then subtract either 500 or 1000 calories from it to get your daily calories.0
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I know I shouldn't weigh so frequently but I need to see even 0.02 of a loss to keep motivated.
Patience, or Fail.
Easier said than done. An old thin photo of me isn't enough to keep me motivated, so what else can I try? Not so handy with a tape measure so I'm using an old pair of jeans I'd like to get back into.
Also, still doesn't solve where I'm going wrong. I lost weight easier when I didn't exercise. How does that work?
The answer is...you're not doing anything wrong! As far as we can see at this point. You just started.0 -
Here's a cool thread that you might enjoy that illustrates very nicely how an individual's weight loss appears to plateau or go up, but is actually trending downward. http://www.myfitnesspal.com/topics/show/1098806-newbie-loss-plateaus-and-weight-loss-math-with-graphs?hl=Plateau+graph0
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I know I shouldn't weigh so frequently but I need to see even 0.02 of a loss to keep motivated.
Patience, or Fail.
Easier said than done. An old thin photo of me isn't enough to keep me motivated, so what else can I try? Not so handy with a tape measure so I'm using an old pair of jeans I'd like to get back into.
Also, still doesn't solve where I'm going wrong. I lost weight easier when I didn't exercise. How does that work?
1) you may have initially weighed in on a "light" day. Natural body weight fluctuations can be 2-5 Lbs day to day and more throughout the week.
2) New exercise or an increase in intensity, duration, etc generally leads to more water retention due to your body needing water to repair itself.
3) In the grand scheme of things 4 days is absolutely meaningless and nothing you can use to determine if anything is working or not.
4) If you can't handle natural body weight fluctuations and do not understand them then you need to step away from the scale.
5) Try to think big picture...again, 4 days is nothing. Put your focus on being more awesome today than you were yesterday and sleep well knowing you will be more awesome tomorrow than you were today. Focus on your nutrition and your fitness...focus on the process, not the results.
focus on the results and you'll never see the change; focus on the change and you'll always see the results. And again, it takes time and patience...lot more time and patience than a mere 4 days.0 -
Thanks for the above posts. It's just that horrible feeling where you're busting your *kitten* trying to get to where you want and it's not as easy as it was before. I am forever logging, at the gym, collapsing onto my bed with sore muscles from gym sessions. Seems like a lot of work when you can't see the benefits. Guess I gotta keep going ...Most exercise calculators totally overestimate calories burned. Don't "eat exercise calories". Just stick to your daily deficeincy. BTW, 1400 is low, and BMR is basal metebolic rate. It's what you would need to survive if you are in bed rest or coma to maintain. You have to multiply your BMR and your activity level factor. Then subtract either 500 or 1000 calories from it to get your daily calories.
MFP set my target calories at 1400 based on my figures so I don't understand how that's low? Surely what's low for me is high for someone else? You're right, my BMR is me at rest which is why MFP has targeted me at 400 calories less for a 2lb a week loss on a lightly active setting (I spend all day on my feet as a nurse). It's also why I'm trying to accurately log my exercise because I've read that i need to eat back some of what I burn if MFP doesn't already account for it. Am I misunderstanding something?0 -
Thanks for the above posts. It's just that horrible feeling where you're busting your *kitten* trying to get to where you want and it's not as easy as it was before. I am forever logging, at the gym, collapsing onto my bed with sore muscles from gym sessions. Seems like a lot of work when you can't see the benefits. Guess I gotta keep going ...Most exercise calculators totally overestimate calories burned. Don't "eat exercise calories". Just stick to your daily deficeincy. BTW, 1400 is low, and BMR is basal metebolic rate. It's what you would need to survive if you are in bed rest or coma to maintain. You have to multiply your BMR and your activity level factor. Then subtract either 500 or 1000 calories from it to get your daily calories.
MFP set my target calories at 1400 based on my figures so I don't understand how that's low? Surely what's low for me is high for someone else? You're right, my BMR is me at rest which is why MFP has targeted me at 400 calories less for a 2lb a week loss on a lightly active setting (I spend all day on my feet as a nurse). It's also why I'm trying to accurately log my exercise because I've read that i need to eat back some of what I burn if MFP doesn't already account for it. Am I misunderstanding something?
What are you using to "accurately log exercise"? HRM?0 -
What exactly are you expecting?
You've been doing this for 2 weeks and lost 4lbs, sounds good to me.0 -
If you are a nurse and on your feet all day, you are not lightly active - you are active to very active...You need to eat enough - I weight a lot less than you, am older and lose weight on 1800cals a day - and I sit behind a computer all day long...
Your muscles are retaining water for repair as you said yourself you are new to exercise - it is normal...Your weight will fluctuate over days - mine fluctuate hourly - it is normal.
As somebody else said - learn patience or fail - you did not gain the weight in four days, why would you lose it in four?0 -
If not seeing daily progress is enough to stop your motivation, you may want to consider working on emotional and mental fitness as well as physical fitness. You're being hard on yourself and setting unrealistic expectations, which will ensure you never succeed.
Remember that this is a lifestyle change, not a quick fix, and that it has to be total-- mind AND body.0 -
weigh yourself right before you have to pee then weigh yourself after. Now, Imagine HOW MANY TIMES YOU EAT, DRINK, etc etc. A slight gain can be a number of things, (water retention, poop, fecal matter lingering in the intestine, urine) so don't freak out. When you are sore (from lifting heavy) our bodies tend to retain extra water for the repair process which will cause a slight increase in the scale but will eventually go away so chill out. 1.5-2lbs loss per week is amazing! So quit crying! :grumble:0
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Generally, comparing weights within the same week (or a few) can really screw with your brain because of how much your weight can fluctuate around. You are best to compare to a weigh-in you did about a month ago. You may also want to use averages and not a single reading. This will give you a much better picture of your progress.
I think you are doing fine. Checking the scale too frequently can be a bit of a downer, but I believe that if you give it some time, you'll see the results you're looking for.0 -
Thanks for the above posts. It's just that horrible feeling where you're busting your *kitten* trying to get to where you want and it's not as easy as it was before. I am forever logging, at the gym, collapsing onto my bed with sore muscles from gym sessions. Seems like a lot of work when you can't see the benefits. Guess I gotta keep going ...Most exercise calculators totally overestimate calories burned. Don't "eat exercise calories". Just stick to your daily deficeincy. BTW, 1400 is low, and BMR is basal metebolic rate. It's what you would need to survive if you are in bed rest or coma to maintain. You have to multiply your BMR and your activity level factor. Then subtract either 500 or 1000 calories from it to get your daily calories.
MFP set my target calories at 1400 based on my figures so I don't understand how that's low? Surely what's low for me is high for someone else? You're right, my BMR is me at rest which is why MFP has targeted me at 400 calories less for a 2lb a week loss on a lightly active setting (I spend all day on my feet as a nurse). It's also why I'm trying to accurately log my exercise because I've read that i need to eat back some of what I burn if MFP doesn't already account for it. Am I misunderstanding something?
What are you using to "accurately log exercise"? HRM?
The cardio machines at my gym allow me to input my data and they have heart rate sensors on so I can see how fast my rate is. Based on that it gives me a calories burned reading. As pointed out, it may not be entirely accurate which is why (as seen in my diary) I never eat back ALL of the calories unless I'm starving after a big workout. I don't account for the weights I've lifted. Aqua and spin calories are an 'average'.0 -
It's hard because you are making hard. There are a lot of people around here who have lost and maintained that loss for YEARS and YEARS, so listen:
Stop weighing yourself so much. Stop expecting weight loss to be linear. Make good food choices (stay within your calories, strive to meet your marcos), move more -- you will be met with success if you just DO those things over and over.0 -
Here's a cool thread that you might enjoy that illustrates very nicely how an individual's weight loss appears to plateau or go up, but is actually trending downward. http://www.myfitnesspal.com/topics/show/1098806-newbie-loss-plateaus-and-weight-loss-math-with-graphs?hl=Plateau+graph
Great link! Thank you for sharing.0 -
The scale didn't budge for the first 6 weeks I was working out and managing my food intake. 6 weeks. Not a tenth of a pound. Nothing. So, some progress is better than no progress. I'm over 2.5 years in now and I'm keeping those 30lbs off reasonably well. Good things generally take time & patience.0
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So this is what you need to overcome to be successful long-term. Work on that "need" which isn't really a need.I know I shouldn't weigh so frequently but I need to see even 0.02 of a loss to keep motivated.0 -
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Here's a cool thread that you might enjoy that illustrates very nicely how an individual's weight loss appears to plateau or go up, but is actually trending downward. http://www.myfitnesspal.com/topics/show/1098806-newbie-loss-plateaus-and-weight-loss-math-with-graphs?hl=Plateau+graph
I actually weigh myself everyday (but only enter my official weight 2x a week on MFP, regarless of gain or loss) and enter it in excel and then graph not only the actual weight loss but my deficit and the projected weight loss from the daily deficit. I then insert a trend line. I might go up a few lbs but usually end up lower *eventually* (which for me has sometimes taken 1-1/2 wks). As long as the trend line is going the right direction, I'm golden.
I know it sound obsessive but what I have found is that when I think that I only lost 0.2lbs this week (or up 1.5lbs) I look at the downward slope of my trendline and KNOW that I'm progressing. It helps me to keep motivated when I think I am not losing *enough*0 -
I haven't lost any weight in 2 weeks since I started going to the gym. Am I sad ... NOPE, not in the least. The scale is NOT the definitive measurement of success. I have lost an inch off my midsection in the last 8 days .. so that to me is worth more than any movement on the scale. I will take an inch over a pound any day of the week. Just because you are not losing weight doesn't mean that you are not making progress.0
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If your BMR is 1800, you should be eating 1800. My TDEE is ~2600, my BMR is 1800, and I eat over 2k calories per day everyday. MFP set me for 1490 - ha, not eating that low. It's assuming you will eat back almost all of your exercise calories. That's why it says you've earned a certain amount of calories.
Cardio machines are known for being pretty darn inaccurate.0 -
A lot of great points have got me thinking. Thanks for the input guys. Loving the graph - should probably occupy myself by making one of those rather than weighing every 5 minutes haha!
I'm going to try hard not to weigh myself for another week now. I just need to feel comfortable in the idea that I am eating enough/not too much and that it's good to exercise.0 -
FOOD SCALE. I was grossly overestimating what I was eating.
Also, weigh in once a week only, make sure its the same day, same location, nude etc.Consistency is key.
Also look into TDEE to eat more to weigh less. Works like a charm for me :]0 -
FOOD SCALE. I was grossly overestimating what I was eating.
Also, weigh in once a week only, make sure its the same day, same location, nude etc.Consistency is key.
Also look into TDEE to eat more to weigh less. Works like a charm for me :]
This!0 -
Yep, patience and consistency is key. Weight loss it not linear. Keep on doing what you're doing. :flowerforyou:
^^ I agree.0
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