Need help! Not losing weight!!

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joyceisblasian
joyceisblasian Posts: 12 Member
in Health and Weight Loss
Hi this is my first post but I am really frustrated with the fact that I'm not losing weight.

I've been working out since September 2013, originally just using Jillian Michaels 30 Day Shred and Ripped in 30. I successfully lost 13lbs in 2 months with my calorie deficient.

December I took the month off from exercising because I got really sick with a respiratory infection. I gained about 6lbs during that time because I wasn't exercising or monitoring my food.

January I was better and decided to try something new to kickstart weight loss. I joined a boxing gym and initially only started taking a class about 5 days a week but I've become increasingly interested in boxing and now am going to the gym 6 days a week and doing two-a-days for 4 days. The two-a-days are a morning anaerobic/cardio/plyo crossfit type exercise for stamina and my evening workout is boxing training/sparring. On the days I do two workouts I am burning between 700-1100 calories. I use my Polar Heart rate monitor and I measure and track every single thing I eat.

I currently have my MFP daily calorie intake set to 1300. And I try to eat back most of my calories because I need the energy for my rigorous training. I also drink about 100oz of water a day but I have not lost 1lb and i've been training like this for about 3 weeks now.

I'm currently sitting at 150lbs, but would like to be a lean 130 with muscle definition. I try to have a low-carb, high fat/protein diet to optimize my fat burning but with the amount of energy I use for boxing, I need the carbohydrates. I've been gluten free for 2 years, so I do not eat a lot of refined carbohydrates. I'm even taking a CLA/Raspberry Ketone supplement to support my efforts but still no weightloss.


I am not sure what I'm doing wrong but I'm trying to get down to 130 by July. Please help!
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Replies

  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    Do you use a food scale to weigh your food out? Do you log/weigh everything and every day? Are you also tracking measurements?

    And did MFP give you the 1300? Did you set for 0.5lb/week loss since you seen to have little to lose?

    For workouts, are you using your HRM ONLY for steady rate cardio and not things like HIIT, strength training, or yoga?


    It's a lot of reading but the links below provide a lot of good tips and info:

    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://body-improvements.com/2013/05/24/undiet-your-diet/

    http://www.myfitnesspal.com/topics/show/1122891-9-reasons-fat-loss-is-always-slower-than-you-d-like

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://www.myfitnesspal.com/topics/show/1105036-article-on-flexible-dieting-by-armi-legge?page=1#posts-17068746

    http://www.myfitnesspal.com/blog/ihad/view/the-myth-of-good-and-bad-foods-by-eric-helms-588801

    http://body-improvements.com/2013/08/02/common-mistake-program-hopping-mixed-with-sexy-fever/


    ETA: Ketones or low carbing isn't going to "help" your weight loss along. Exercise is for fitness and weight loss is dependent on eating at a calorie deficit. What's happening is you are probably eating more than you realize.
  • jonnythan
    jonnythan Posts: 10,161 Member
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    Sounds like you started a pretty intense exercise program. You can often expect to gain a couple pounds of water weight when you do so, and this weight gain can mask actual fat loss.

    I say stick with it through the end of the month and see what happens.
  • joyceisblasian
    joyceisblasian Posts: 12 Member
    Options
    Do you use a food scale to weigh your food out? Do you log/weigh everything and every day? Are you also tracking measurements?

    And did MFP give you the 1300? Did you set for 0.5lb/week loss since you seen to have little to lose?

    For workouts, are you using your HRM ONLY for steady rate cardio and not things like HIIT, strength training, or yoga?


    It's a lot of reading but the links below provide a lot of good tips and info:

    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://body-improvements.com/2013/05/24/undiet-your-diet/

    http://www.myfitnesspal.com/topics/show/1122891-9-reasons-fat-loss-is-always-slower-than-you-d-like

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://www.myfitnesspal.com/topics/show/1105036-article-on-flexible-dieting-by-armi-legge?page=1#posts-17068746

    http://www.myfitnesspal.com/blog/ihad/view/the-myth-of-good-and-bad-foods-by-eric-helms-588801

    http://body-improvements.com/2013/08/02/common-mistake-program-hopping-mixed-with-sexy-fever/


    ETA: Ketones or low carbing isn't going to "help" your weight loss along. Exercise is for fitness and weight loss is dependent on eating at a calorie deficit. What's happening is you are probably eating more than you realize.


    I don't use a scale, but I use measuring cups and spoons. I know I am not eating too many calories because I often am under my calorie limit. MFP did give me the 1300. I set to lose 2lbs a week because I wanted to lean out first. Most of my exercise is anaerobic/cardio but we do train with weights, medicine ball, bunsen ball, squats, pushups, abs, etc.


    I use my heart rate monitor the entire time of my exercise. I start it as soon as i begin my exercise including warm ups and I stop it after I leave the gym.
  • jonnythan
    jonnythan Posts: 10,161 Member
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    If you're not using a food scale you don't know how many calories you're consuming. Volume measurements are terrible inaccurate.

    Get a food scale. Today.
  • jonnythan
    jonnythan Posts: 10,161 Member
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    Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

    Open your diary as well please.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    If you're not using a food scale you don't know how many calories you're consuming. Volume measurements are terrible inaccurate.

    Get a food scale. Today.

    ^This. Food scales are pretty cheap...between $12-$40 depending on name brand. You can find them at a lot of places like Targets and Walmarts or you could order one off of Amazon.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Options
    Also, HRMs are notorious for overestimating calorie burns from HIIt AMD strength training. So it's likely a combination of eating more than you think and burning less than you think.

    ^lol..and again, quoting jonnythan. HRMs are only recommended for steady rate cardio...it's stated by the companies as well.

    Here's some technical reasons for it if you are interested:

    http://www.myfitnesspal.com/topics/show/1044313-this-is-why-hrms-have-limited-use-for-tracking-calories

    http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472
  • joyceisblasian
    joyceisblasian Posts: 12 Member
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    Sounds like you started a pretty intense exercise program. You can often expect to gain a couple pounds of water weight when you do so, and this weight gain can mask actual fat loss.

    I say stick with it through the end of the month and see what happens.


    Yeah, also I know i'm gaining muscle too my back muscles are popping out more and my quads are largers. But i was also researching about cortisol and how when you increase exercise that could raise your stress levels and prevent you from losing weight. not sure if that is what is happening.
  • jonnythan
    jonnythan Posts: 10,161 Member
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    You're not actually gaining muscle mass. Intense exercise causes the muscles to swell temporarily. This is often called "the pump." Combine this with small decreases in body fat and this explains what you see. You really can't gain muscle mass in a calorie deficit.
  • joyceisblasian
    joyceisblasian Posts: 12 Member
    Options
    You're not actually gaining muscle mass. Intense exercise causes the muscles to swell temporarily. This is often called "the pump." Combine this with small decreases in body fat and this explains what you see. You really can't gain muscle mass in a calorie deficit.

    So I'm not gaining muscles? that sucks
  • Dragonwolf
    Dragonwolf Posts: 5,600 Member
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    I don't use a scale, but I use measuring cups and spoons. I know I am not eating too many calories because I often am under my calorie limit. MFP did give me the 1300. I set to lose 2lbs a week because I wanted to lean out first. Most of my exercise is anaerobic/cardio but we do train with weights, medicine ball, bunsen ball, squats, pushups, abs, etc.


    I use my heart rate monitor the entire time of my exercise. I start it as soon as i begin my exercise including warm ups and I stop it after I leave the gym.

    See bolded? That's not helping your cause. Your ticker says you have 20lbs to lose. At that level, 2lb/week is way too aggressive. Drop it to .5lb/week and you'll likely see better results, plus you'll keep more of your lean mass.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Options
    You're not actually gaining muscle mass. Intense exercise causes the muscles to swell temporarily. This is often called "the pump." Combine this with small decreases in body fat and this explains what you see. You really can't gain muscle mass in a calorie deficit.

    ^once again...this. And some more reading material if interested on the matter:

    http://body-improvements.com/2013/09/04/can-you-build-muscle-and-lose-fat-at-the-same-time/

    http://body-improvements.com/2012/08/22/qa-how-can-i-go-about-building-some-muscle/

    http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    If you have 75+ lbs to lose 2 lbs/week is ideal
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lbs/week is ideal
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal
  • joyceisblasian
    joyceisblasian Posts: 12 Member
    Options
    Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

    Open your diary as well please.

    Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Options
    You're not actually gaining muscle mass. Intense exercise causes the muscles to swell temporarily. This is often called "the pump." Combine this with small decreases in body fat and this explains what you see. You really can't gain muscle mass in a calorie deficit.

    So I'm not gaining muscles? that sucks

    Tell me about it. :laugh:
  • healthylifehappywife8914
    healthylifehappywife8914 Posts: 36
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    I am in the same situation and I don't know what to do!
  • kaylagaston1390
    kaylagaston1390 Posts: 21 Member
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    Perhaps you actually need to up your caloric intake, having a smaller deficit. I can't imagine your metabolism has slowed down a lot seeing how much physical activity you do, but eating a bit more calories might up your metabolism if it's in need. 1500 calories a day might be a good goal. Don't worry about how much you lose per week, but losing anything at all is a step in the right direction. Perhaps measuring yourself is a better way to go. Scales often don't keep track of body composition. You may have gained quite a bit of muscle, and as you know, that tends to weigh more than fat due to it's density.
  • joyceisblasian
    joyceisblasian Posts: 12 Member
    Options

    I don't use a scale, but I use measuring cups and spoons. I know I am not eating too many calories because I often am under my calorie limit. MFP did give me the 1300. I set to lose 2lbs a week because I wanted to lean out first. Most of my exercise is anaerobic/cardio but we do train with weights, medicine ball, bunsen ball, squats, pushups, abs, etc.


    I use my heart rate monitor the entire time of my exercise. I start it as soon as i begin my exercise including warm ups and I stop it after I leave the gym.

    See bolded? That's not helping your cause. Your ticker says you have 20lbs to lose. At that level, 2lb/week is way too aggressive. Drop it to .5lb/week and you'll likely see better results, plus you'll keep more of your lean mass.

    But then I'm eating more calories then right? I am so confused i thought it was calories in vs calories burned. I burn between 500-1000 calories a day according to my heart rate monitor.and I eat 1300 net calories. the basic math should be i would lose weight, aggressive or not.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Options
    Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

    Open your diary as well please.

    Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.

    The point is for use with steady rate cardio. So if you run or swim, it's great for that.

    Three options you have:

    1. Just go with MFP's numbers for strength training and net your calorie goal once you change it to 0.5lb/week loss.

    2. Find a different online calculator.

    3. Do the TDEE -20% method where you custom put your calorie goal. TDEE method is different from MFP (which follows the NEAT Method) in that it includes exercise calories...so you don't eat them back. To help, you'd just log the exercise cal burn as 1 cal.

    Just realize that everything are just estimates. Pick a method/calculator and stick with it for 6-8 weeks. By then your body will have adjusted to the changes and you can see where or if you need to change/tweak anything.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Options
    Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

    Open your diary as well please.

    Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.

    HRMs are good at telling you your heart rate. Originally that's all they did. They're very useful for elite endurance athletes trying to maximize their training.

    One day an HRM manufacturer decided to try to turn this into calorie burn. People loved it and bought them in droves. HRMs are good for steady-state cardio if your VO2max is known. They're useless for anything else.

    You also should increase your protein goal. For people in a calorie deficit, you maintain the most muscle mass by eating 1-1.4 grams of protein per lb of lean mass.

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