Why too large of a deficit?
ovi212
Posts: 145 Member
I am really troubled. I have been eating at a large deficit, mfp is set to lose almost 2lbs a week but then I still am a couple hundred under the allotment of calories, and I have not been losing. I think I've lost less than a pound this week. I am so frustrated and sad. I feel like giving up but I feel like a quitter if I don't reach my goal. I just don't know how much longer I can sustain this until I stop enjoying life.
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Replies
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Are you measuring liquid foods and weighing solid foods? You may be eating more than you think.0
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I don't drink any liquid calories. I eat either packaged foods that have nutritional info or vegetables (which I measure by the cup or estimate up). Even if my adding isn't totally accurate, I purposely under log the exercise I do. Ex. If I do a 20 min cardio kickboxing video I log it as 15min general cardio. Even if I'm still not accurate a net of 600-800 cals a day (or consuming only 800) should give larger results I feel.0
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You need to be eating a lot more than 700 calories a day! Your body requires a certain amount of calories just to function properly.
Calculate your TDEE
Eat 15-20% below TDEE
Weigh your food to track accurately
And you will see results.0 -
I had a problem recently which I resolved with a 36 hour fast.
Wouldn't hurt to try.0 -
Less is not more when it comes to weight loss. It should work this way, but it most certainly does not.
When you're netting too few calories, your body starts panicking and goes into starvation mode. You will lose weight but it will be painfully slow because you're slowing down your metabolism. You need to set a realistic goal (I tried to find a resource for you to set your weight loss rate accordingly but couldn't find anything except don't say lose 2 lbs a week unless you have 75+lbs to lose). And on top of that, you need to eat at least 50% of your exercise calories back because that's how MFP does its calculations.
Search the forums for "eat more to lose weight" and you will get a lot of anecdotal evidence of this. I wasn't losing on 1200 calories a day, but now I'm steadily losing a lb a week at 1350.0 -
You joined mfp in March 2014, you've lost 5 pounds of out 8 and you think you're not losing? 5 pounds is a lot to lose in one month. Take your time, eat the calories you should be eating.0
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I had a problem recently which I resolved with a 36 hour fast.
Wouldn't hurt to try.
This is bad advice. You're not eating enough already.0 -
I can see you only joined this month, maybe you've not given the diet enough time to take effect?
When I start to get back in shape, I find I barely lose any weight in the first 5-6 weeks, then out of nowhere it drops off.
This could be due to a number of reasons, especially gaining muscle mass, meaning your weight stays the same whilst you gain muscle and lose fat.
This could be the same for you?
At the end of the day, be glad you're losing weight, which means it IS working. Weight loss is better than no weight loss, no matter how small0 -
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were you also working out in march or just sticking to calorie goal?0
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You need to be eating a lot more than 700 calories a day! Your body requires a certain amount of calories just to function properly.
Calculate your TDEE
Eat 15-20% below TDEE
Weigh your food to track accurately
And you will see results.
YEP!0 -
Less is not more when it comes to weight loss. It should work this way, but it most certainly does not.
When you're netting too few calories, your body starts panicking and goes into starvation mode. You will lose weight but it will be painfully slow because you're slowing down your metabolism. You need to set a realistic goal (I tried to find a resource for you to set your weight loss rate accordingly but couldn't find anything except don't say lose 2 lbs a week unless you have 75+lbs to lose). And on top of that, you need to eat at least 50% of your exercise calories back because that's how MFP does its calculations.
Search the forums for "eat more to lose weight" and you will get a lot of anecdotal evidence of this. I wasn't losing on 1200 calories a day, but now I'm steadily losing a lb a week at 1350.
No, just no...
Please stop with he idiotic starvation mode.0 -
My best guesses would be this:
(1) You're eating more than you think you are. It's very common. Are you weighing everything? If not, I'd highly recommend you do so. Even packaged portions can be off when not weighed (usually the gram equivalent is pretty good).
(2) You're not burning as many calories as you think you are. Hard to say here -- it's not as easy to track as the weighing food is. I use a body media arm band and it seems to be very good. Otherwise, just check your calculations against other websites -- the amount burned can vary widely, especially as to weight. I find the walking/running calculators that take into account weight, time/rate, and distance usually are pretty good. Everything else is all over the map, and is probably why so many just decide to cut many of the calculations down out of an abundance of caution.
(3) If you're really confident in your calculations in 1 and 2, then you probably need to see a doctor because something is throwing a wrench into the system. That could be a number of things -- thyroid issues, PCOS, insulin resistance, adrenal issues, severe vitamin deficiencies, etc. I had a similar experience and finally found a specialist that could address such issues -- and lo and behold, I had both a thyroid issue and insulin resistance. After getting that sorted it out with proper meds and diet, I started losing like a "normal" person according to my calculated deficits.
(4) As an aside, three things I'd suggest are: (1) lift heavy (Starting Strength, 3x5, Stronglifts, etc.), (2) eat sufficient protein (at least 0.7 g per lb body weight, and (3) once or twice weekly sprint sessions. The first two have been shown to maintain or reduce LBM loss when in a caloric deficit. Sprints have been shown to be an amazing fat burning tool (HIIT exercises in general -- but sprints are some of the best).0 -
I am really troubled. I have been eating at a large deficit, mfp is set to lose almost 2lbs a week but then I still am a couple hundred under the allotment of calories, and I have not been losing. I think I've lost less than a pound this week. I am so frustrated and sad. I feel like giving up but I feel like a quitter if I don't reach my goal. I just don't know how much longer I can sustain this until I stop enjoying life.
As someone else pointed out, according to your use info and the ticker on your profile, you just joined this month and you've lost 5 pounds. That's not nothing!!
1) With only 3 more pounds to lose (again, according to your ticker, this could be a short range goal for all I know), you should expect no more than 1/2 a pound per week loss and should set your profile up as such. 2 pounds per week is only reasonable and healthy for the obese.
2) If you've started exercising recently, it's natural to see a stall or even a slight gain because of water retention. You'll also retain water during your monthly cycle, due to high sodium intake, etc. Fluctuations are part of the process.
3) Also, as you are closer to goal, it takes a bit to get your amounts just right in order to see success. You need patience
4) You really need to be more patient - just wanted to say that again. I'm getting closer to goal and if I'm really good, I'll lose consistently but I have weeks where I go out to dinner and indulge or have to take time away from exercise (recently broke my toe) and that slows down my progress a bit but so what? Why be in such a huge rush?
Stop being so hard on yourself.0
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