Had a calorie deficit but no weight loss.

beamer0821
beamer0821 Posts: 488 Member
in Health and Weight Loss
i see these topics all the time and wonder what people are missing. how are they counting all their calories staying in their range and not losing weight? they must be missing something? until it happened to me this week. i thought i had it down to a science knew why i had a gain, knew why i had a loss. every.single.week.

I'm 5'4" 228 pounds. I'm eating on average 1300/day. ive been losing every week. except for this week. i gained a 1/2 pound. I'm not upset over a 1/2 pound. I'm just confused on what i did wrong that i did not lose. and i dont want to repeat it in my next week!

i totalled my calories for the entire week and I had 9164 calories for the week, 7 full days.

my husband says b/c i ate too much bread yesterday (it was in my calorie targets). ive always had the philosophy as long as a i have a deficit i should lose and i do..except for this week!!
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Replies

  • JuliRamone
    JuliRamone Posts: 365 Member
    I wouldn't worry. Your weight will fluctuate, depending on hormonal changes, water retention ...
  • JenMc14
    JenMc14 Posts: 2,389 Member
    Weight loss is not linear. The math can be right, but you don't lose. You could be retaining water, or any number of other things. You may not see a scale change for 2-3 weeks, then a 3 pound loss, everyone is different, every week may be different.
  • SamBlease1973
    SamBlease1973 Posts: 3
    It could be just a touch of water retention. Bread can cause bloating sometimes (does with me anyway). You'll probably find it will have come off again next weigh day, plus some more.
  • lisaabenjamin
    lisaabenjamin Posts: 665 Member
    If you open up your diary then we can take a look at what might be causing this, but honestly, I wouldn't worry. Half a pound isn't a lot, and if you really are logging everything accurately, it's probably water weight. Did you work out a lot this week? Did you eat salty foods? Was it your TOM? There are lots of factors that can contribute to a temporary weight gain, but so long as the overall direction is down, you'll be fine.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I wouldn't worry either and your husband is wrong...go figure right.

    It could be a whole host of things, water retention, ToM, ovulation, and extra workout last week.

    Remember weight loss is not linear and you could step on the scale tomorrow (I wouldn't tho) and be down 1lb...
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    a whole week? really?
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    I wouldn't worry about it!! As if your 100% sure that you are eating at a deficit, then it's not going to be a real"gain" . It's most likely normal fluctuations. Weight loss is not linear, so it's not possible to predict Assn exact number for a loss weekly, and so on. I'm sure it will all Even out :-)
  • moparjer
    moparjer Posts: 125 Member
    If you've only gained half a pound, it'll come off. Even though I've gone through Menopause, I always gain at the end of each month. This morning, I was up 1-1/2 lbs. but I know it's because we've been trying out new vegetarian meals with rice and lots of fiber (my husband's heart doc told him to stop eating all meat). Good luck!
  • beamer0821
    beamer0821 Posts: 488 Member
    ok thanks all
  • sarahmichel101
    sarahmichel101 Posts: 158 Member
    Doesn't 1300 seem a little low for someone your weight? People talk about eating too little and it leading to slowing of metabolism? I wonder if this is possible, and if it may have happened to you. I have a feeling it has more to do with water retention, but I would still look into the number of calories you eat. Just seems so low and might be an issue when you lose 30 lbs and need to adjust calories in order to lose more.
  • GaryRZ2020
    GaryRZ2020 Posts: 29 Member
    This happened to me last week. I was retaining water. I took my doctor perscribed diuretics and the next day I weighed my self again and I had lost 7 pounds of water. So don't worry.
  • ruffnstuff
    ruffnstuff Posts: 400 Member
    Out of curiosity, is there a particular medical reason why a 228lb, 34-year old is only eating an avg of 1300 cals a day...potentially with exercise included? Just wondering as by all TDEE calculators that seems pretty low. No, I'm NOT saying you're in "starvation mode" or anything crazy. I just noticed your stats and the cals seemed low so I calculated them on three different sites. Avg BMR seems to be about 1700, with TDEE for no exercise at all being 2000, up to 2300/2400 for 4xs a week exercise.
  • beamer0821
    beamer0821 Posts: 488 Member
    Out of curiosity, is there a particular medical reason why a 228lb, 34-year old is only eating an avg of 1300 cals a day...potentially with exercise included? Just wondering as by all TDEE calculators that seems pretty low. No, I'm NOT saying you're in "starvation mode" or anything crazy. I just noticed your stats and the cals seemed low so I calculated them on three different sites. Avg BMR seems to be about 1700, with TDEE for no exercise at all being 2000, up to 2300/2400 for 4xs a week exercise.

    im not exercising.
  • erickirb
    erickirb Posts: 12,294 Member
    - Water retention masking any loss (could be from sodium or workout)
    - ate more than they thought (should weigh solids and measure liquids)
    - burned less than they thought they did (inaccuracies with calories burned calculators and devices)
    - Hormonal issue (thyroid issues)
    - lower than estimated BMR (could be hormonal or just have less lean muscle than the calculators estimate)
  • alleta2012
    alleta2012 Posts: 1
    I always have a window of 3-4 days per month where I can do as much math as I want, but I still don't lose, even gain a pound back. I've noticed that it's always exactly at the same point in my cycle, I turn into a raging emotional mess around the same time, so, I guess this sort of thing can be hormonal, too? (Oh, to be a boy, sometimes...)
  • ruffnstuff
    ruffnstuff Posts: 400 Member
    Out of curiosity, is there a particular medical reason why a 228lb, 34-year old is only eating an avg of 1300 cals a day...potentially with exercise included? Just wondering as by all TDEE calculators that seems pretty low. No, I'm NOT saying you're in "starvation mode" or anything crazy. I just noticed your stats and the cals seemed low so I calculated them on three different sites. Avg BMR seems to be about 1700, with TDEE for no exercise at all being 2000, up to 2300/2400 for 4xs a week exercise.

    im not exercising.
    It's still pretty low according to calculators (using your age, weight, height). I know these aren't exact amounts for you, but as another poster above pointed out...where will you go when you have to readjust goals due to weight loss? The more you lose, the fewer calsories your body needs, so in theory the fewer you are supposed to eat. Just something for you to think about.
  • neanderthin
    neanderthin Posts: 10,262 Member
    I wouldn't worry either and your husband is wrong...go figure right.

    It could be a whole host of things, water retention, ToM, ovulation, and extra workout last week.

    Remember weight loss is not linear and you could step on the scale tomorrow (I wouldn't tho) and be down 1lb...
    Husbands are always wrong, I've learned that through trial and error.:bigsmile:
  • MapleFlavouredMaiden
    MapleFlavouredMaiden Posts: 595 Member
    It's not always true. Unfortunately our bodies aren't a math problem. Cals in/out is super important, but many other things determine fat loss. And for me, it's never linear. I'll lose nothing for a long time, then a few lbs at once. Especially as I get closer to my goal.
  • beamer0821
    beamer0821 Posts: 488 Member
    - ate more than they thought (should weigh solids and measure liquids)

    i do think about this. i eyeball meat (but i dont eat alot of mean anyways) and i dont weigh anything just measure cups and spoons. but I've been reading how horribly inaccurate measuring cups and spoons can be...
    however i do make sure they are level scoops not heaping scoops when i use measuring cups and spoons
  • scubasuenc
    scubasuenc Posts: 626 Member
    Wouldn't worry about a week. Every week I look at the numbers, what is my deficit based on my logging and then how much did I actually lose. Some weeks I lose less than the deficit would predict (last week was one of those) other weeks I lose more than the deficit predicted. However over time the math really does work. Over the last 77 days, the loss predicted based on the deficits and my actual loss differ by less than 1lb.

    Remember, this is a marathon and not a sprint.
  • bradXdale
    bradXdale Posts: 399
    If you're really concerned about it and the scale take a few weeks off from weighing. Sometimes it helps me at least to have that mental break from weighing in. It helps me focus more on my food & doing good for myself without worrying about a number. Try it then weigh again in 3 weeks and trust me you'll see a loss by then!
  • eddiesmith1
    eddiesmith1 Posts: 1,550 Member
    - Water retention masking any loss (could be from sodium or workout)
    - ate more than they thought (should weigh solids and measure liquids)
    - burned less than they thought they did (inaccuracies with calories burned calculators and devices)
    - Hormonal issue (thyroid issues)
    - lower than estimated BMR (could be hormonal or just have less lean muscle than the calculators estimate)

    pretty much covers the bases
    I've found for me it's usually #1 but when we eat out and I have to guestimate I'm sure I'm suffering from #2 as well.
    For #3 unless you are getting your exercise calories from a good HRM I'd suggest not eating them all back but eat back 50 % - 75% to allow for overestimating.
  • HerbertNenenger
    HerbertNenenger Posts: 453 Member
    1/2 pound is nothing. I fluctuate 2-3 pounds per week, some weeks with nothing lost, then a week later I will drop 3-4 pounds. Your body and weight loss is not always going to coincide with what your mind wants, it has its own agenda. If you keep going and see an OVERALL downward progression then you're good. And bread most likely did not sabotage your plan. Whether the calories are from bread, or chocolate, or string beans, a calorie is just a unit of energy in terms of weight gain and loss.
  • newteachermom
    newteachermom Posts: 22 Member
    Have you been eating the exact same things (or pretty close to it) and doing the same exercises? Sometimes your body gets so used to the same routine that it stops the loss and regulates itself.

    Just a thought!

    Try to switch up your meals, eating under your calorie budget like you have been but eat different veggies, cooking them in different ways, eating different grains (still whole though!) and trying different grains.

    Also, try doing different exercises. I've started Pilates and normally run. If I notice my body do the same thing you're talking about, I'll work on the elliptical or bike, aiming for the same calorie burn, just in a different way.

    Hope it helps! Keep up your hard work - you're doing great!!
  • beamer0821
    beamer0821 Posts: 488 Member
    It's still pretty low according to calculators (using your age, weight, height). I know these aren't exact amounts for you, but as another poster above pointed out...where will you go when you have to readjust goals due to weight loss? The more you lose, the fewer calsories your body needs, so in theory the fewer you are supposed to eat. Just something for you to think about.

    i planned at just eating in this range "for life" 13-1500 calories. i wasnt going to go any lower. i havent found it difficult to eat at 1300 when i plan accordingly. b/c i do think about maintenance i dont want to crash diet at all.
    but are you saying i cannot continue to lose weight on 1300? i would naturally have to lower after time? im confused...
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    im not exercising.
    This will eventually play into stalled weight loss. While the basic calculators for intake go by weight, height, age, activity, there's really no way to calculate your metabolic rate while in calorie deficit with no exercise. What you should know is that calorie deficit alone will lower your metabolic rate automatically. To what extent depends on your deficit amount and what lean mass vs fat mass you have on your body.
    This is confirmed though: people who don't exercise vs someone who does have lower metabolic rates and lose more lean muscle on calorie deficits.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • ruffnstuff
    ruffnstuff Posts: 400 Member
    It's still pretty low according to calculators (using your age, weight, height). I know these aren't exact amounts for you, but as another poster above pointed out...where will you go when you have to readjust goals due to weight loss? The more you lose, the fewer calsories your body needs, so in theory the fewer you are supposed to eat. Just something for you to think about.

    i planned at just eating in this range "for life" 13-1500 calories. i wasnt going to go any lower. i havent found it difficult to eat at 1300 when i plan accordingly. b/c i do think about maintenance i dont want to crash diet at all.
    but are you saying i cannot continue to lose weight on 1300? i would naturally have to lower after time? im confused...

    I have no idea if you will be able to continue to lose at 1300 cals. What is your goal weight? I'm guessing (based on your previous post with current weight listed, and your height), that you probably have 60-75 lbs to go still. I just know that all sites, MFP and TDEE calculator sites, have you recalculate goals every 5-10 lbs lost and this usually means the calories go down a bit. But, like many have been saying, weight loss isn't as linear as we'd like to believe. It can go up, it can stagnate, it can go down again. All I know is that I'd be miserable thinking about "life" at 1300-1400 cals. :)

    ETA: to fix my stupid typo-s!
  • JessyLovesJCS
    JessyLovesJCS Posts: 169 Member
    Lots of good suggestions!

    I'd like to ditto eating a little more based on TDEE-20%. For months I was eating 1200-1300 calories and losing nothing, sometimes even gaining. I calculated my TDEE-20% and got around 1850 calories. Turns out when I eat around 1700-1800 calories I lose! It's strange, but maybe because I feel better and have more fuel I do more? I'm not suggesting adding lots of calories, but maybe start with 100?
  • Vicxie86
    Vicxie86 Posts: 181 Member
    I have personally had a day where i put on 2lbs the next day after consuming a lot of bread at night. Everyone's bodies are different, it's up to you to figure out what makes you retain water and then how you will deal with it but it seems to me like you're dealing with it just fine.

    For those that are panicking at your intake, i don't see where the issue lies if she can just up her intake later, she will still be eating at a deficit and LOSE the weight. I've personally done this and it hasn't hindered me. This, of course is just my opinion. I eat anywhere from 1200-2000, i just randomise how i eat.
  • 1princesswarrior
    1princesswarrior Posts: 1,242 Member
    - ate more than they thought (should weigh solids and measure liquids)

    i do think about this. i eyeball meat (but i dont eat alot of mean anyways) and i dont weigh anything just measure cups and spoons. but I've been reading how horribly inaccurate measuring cups and spoons can be...
    however i do make sure they are level scoops not heaping scoops when i use measuring cups and spoons

    Even though you are doing this and that's a great start don't get me wrong but you are still not eating what you think you are. To be accurate you need to weigh all of your solids on your scale and measure all of your liquids. Your calories could be fluctuating by up to 500 per day.

    You also are probably losing a significant amount of lean body mass along with a lot of fat by not doing at least a little resistance training. Keeping the muscle you have will help you burn more calories throughout the day, prevent osteoporosis, and prevent a lot of other health issues women have to consider. Just my two cents.

    Why are you eating 1300? Is that because your settings are sedentary and your goal is 2 lbs loss per week? Imho that's really aggressive weight loss but I don't know what your goals are but I'm also 5'4 and when I was that weight I was eating 1800-2200 after failing miserably trying 1200 and I still lost but I'm also much more active. Just some things to think about.

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