How Do I Lose More Weight?
lablamires
Posts: 83 Member
I started on MFP in the beginning of March (even though it says my account is older than that, I didn't actually do much). I've lost 14lbs since (I know, that's awesome) but literally, like, 10lbs of that came off in the first couple weeks of March. Then it started to slow, and now it's almost come to a stop.... (I've lost .8lbs in the last week, and I have my thing set to lose 2lbs a week...) what am I doing wrong? I don't eat necessarily bad (don't look at my Easter day... haha), I stay within my calorie goal (about 1600 calories a day, since I'm breastfeeding), and I workout. Sometimes I workout A LOT. Burning upwards of 1200 calories in a day. Mostly doing Zumba.
Also, I don't know if I completely understand deficits and net calories and all that, so if someone could explain that too... That would be awesome
Thanks!
Also, I don't know if I completely understand deficits and net calories and all that, so if someone could explain that too... That would be awesome
Thanks!
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Replies
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bump0
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Do you weigh all your food? How do you determine calorie burns? Do you eat back exercise calories, and how much?
Rigger0 -
Your food log is not public.
So general queries. How do you weigh/measure your food? Do you log everything? Drink plenty of water? Do you eat back some of your exercise calories?
Beyond that, weight loss isn't generally consistent. You may lose 3 pounds one week and gain the next. Part of that is stress, water weight, sodium, sleep, hormones, etc. Gains from those reasons are temporary, not fat gain. In the long run you should consistently lose weight if you're eating at a caloric deficit.
What's a caloric deficit? Your body is always using energy/calories. Even when you're sleeping. It takes energy for your body to function, then to move you thru your regular day and for intentional exercise. MFP takes the info you provide and gives you a recommended calorie range. If you provided accurate info and a reasonable goal, then you should lose weight by eating as suggested as that has your deficit built in. Exercising burns extra calories, though the # stated may be high, so generally consume perhaps 50-75% of your exercise calories. Especially if you have a steep goal of 2 pounds per week.0 -
with less than 100lbs to lose change that goal to 1.5lbs a week that is more sustainable...then change it to 1lb when you have 50 left.
The 0.8lbs is a good loss...wish I had that this week....
If you don't use or have a kitchen scale get one and use it.
and understand when you log calories burned here it is usually high...so only eat back 50-75% of them back.
Net calories is your food + exercise calories as MFP already has the deficet in so you lose the weight you want and you need the extra to fuel your next workout.
Easiest way to explain a deficet is this...
I wont gain or lose if I eat 2000 calories a day...so I eat at a deficet of 1700 so I will lose weight appx 3/4lb a week. That is due to a 2100 a week calorie deficet and to lose a pound you need a 3500 calorie deficet.0 -
if you overdo it the whole "starvation mode" is a total reality... from someone who has been going at this for 5 yrs plus I have been there.. if you don't eat enough your body will hold on to everything even if you are working out and burining 1200 cals- but yes your body is going to do what it needs and there will be WEEKS!!!! where you don't see a change in weight but all of a sudden you will be a smaller size... keep at it. its not easy and its also not black and white either!0
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Do you weigh all your food? How do you determine calorie burns? Do you eat back exercise calories, and how much?
Rigger
No, I don't weigh my food. I just go off general portion sizes... Like 3-4 ounces of chicken is about the size of a deck of cards, etc. I just type in what workout I do and it tells me what calories I burn, I don't usually eat back my exercise calories.0 -
Your food log is not public.
So general queries. How do you weigh/measure your food? Do you log everything? Drink plenty of water? Do you eat back some of your exercise calories?
Beyond that, weight loss isn't generally consistent. You may lose 3 pounds one week and gain the next. Part of that is stress, water weight, sodium, sleep, hormones, etc. Gains from those reasons are temporary, not fat gain. In the long run you should consistently lose weight if you're eating at a caloric deficit.
What's a caloric deficit? Your body is always using energy/calories. Even when you're sleeping. It takes energy for your body to function, then to move you thru your regular day and for intentional exercise. MFP takes the info you provide and gives you a recommended calorie range. If you provided accurate info and a reasonable goal, then you should lose weight by eating as suggested as that has your deficit built in. Exercising burns extra calories, though the # stated may be high, so generally consume perhaps 50-75% of your exercise calories. Especially if you have a steep goal of 2 pounds per week.
Why do you want to eat back your exercise calories?0 -
with less than 100lbs to lose change that goal to 1.5lbs a week that is more sustainable...then change it to 1lb when you have 50 left.
The 0.8lbs is a good loss...wish I had that this week....
If you don't use or have a kitchen scale get one and use it.
and understand when you log calories burned here it is usually high...so only eat back 50-75% of them back.
Net calories is your food + exercise calories as MFP already has the deficet in so you lose the weight you want and you need the extra to fuel your next workout.
Easiest way to explain a deficet is this...
I wont gain or lose if I eat 2000 calories a day...so I eat at a deficet of 1700 so I will lose weight appx 3/4lb a week. That is due to a 2100 a week calorie deficet and to lose a pound you need a 3500 calorie deficet.
Why do you want to eat back some calories from exercising? I usually don't do that. Is that part of the problem?0 -
You could easily be over-estimating your portions. How significant it is depends on your TDEE.
I'll use me for an example. Daily I only burn about 2000-2200 calories, regular activity & exercise combined. So I have my goal at 1 pound per week, and generally eat in the 1400-1600 range. I use a scale pretty religiously.
If I 'eyeball' it and estimate that my chicken is 4 ounces, when in reality its 5, that's an extra 45-50 calories. No major harm - except that if I'm estimating everything I could easily be off by 300-500 calories a day. And there goes my deficit.
For someone with a higher daily burn, estimating is not likely to be as damaging. It could mean aiming for 1000 calorie deficit and hitting 400-600. 400-600 will still lose weight, of course. Though in time as your body weight comes down, you burn less and the deficit goes away and you stall.
Using a food scale is very helpful.0 -
Here is a great place to start:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Yes.
MFP calculates your deficit based on your stats & activity level. If you're working out aggressively, your body needs additional nutrition/fuel. You eat for a deficit, and exercise to build a healthy body. Which needs proper fuel.
Especially since you are breastfeeding its important to get enough nutrition.
Why do you want to eat back some calories from exercising? I usually don't do that. Is that part of the problem?0 -
you are most likely over estimating your calorie burns, and underestimating how much you are eating.
also, by your own admission you just started last month. this will take lots of time. and it looks like you just had a baby? your body takes time to readjust from that.0 -
Do you weigh all your food? How do you determine calorie burns? Do you eat back exercise calories, and how much?
Rigger
No, I don't weigh my food. I just go off general portion sizes... Like 3-4 ounces of chicken is about the size of a deck of cards, etc. I just type in what workout I do and it tells me what calories I burn, I don't usually eat back my exercise calories.
Well, there's your problem, get a food scale and weigh your food, and eat back at least 30-50% of your exercise calories, or switch to TDEE, but either way, weigh your food.
Rigger0 -
Your only eating 1600 while breastfeeding and not eating back exercise calories? How old is your baby?
If your little one is quite young and still on mostly milk then you may be using up 500+ calories a day through milk alone. Plus the extra deficit you are creating with less food and exercise. If your food calories are accurate then you may be netting 1000 a day, perhaps less
Please make sure you eat enough or it could affect your milk.0 -
My baby is just over 6 months old, and yes she is exclusively breastfed.Your only eating 1600 while breastfeeding and not eating back exercise calories? How old is your baby?
If your little one is quite young and still on mostly milk then you may be using up 500+ calories a day through milk alone. Plus the extra deficit you are creating with less food and exercise. If your food calories are accurate then you may be netting 1000 a day, perhaps less
Please make sure you eat enough or it could affect your milk.0 -
Do you weigh all your food? How do you determine calorie burns? Do you eat back exercise calories, and how much?
Rigger
No, I don't weigh my food. I just go off general portion sizes... Like 3-4 ounces of chicken is about the size of a deck of cards, etc. I just type in what workout I do and it tells me what calories I burn, I don't usually eat back my exercise calories.
Well, there's your problem, get a food scale and weigh your food, and eat back at least 30-50% of your exercise calories, or switch to TDEE, but either way, weigh your food.
Rigger
Is TDEE more accurate? How would I switch?0 -
First off you aren't burning 1200 calories doing Zumba unless you are doing Zumba for 4 hours straight.
Second yes you should of course be eating back your exercise calories. Your caloric goal assumes you aren't exercising so that is the amount you'd have to eat to lose the weight with no exercise. If you exercise you should eat those calories back so you aren't at a very unhealthy deficit.
If your numbers are correct and you are only eating 1600 while burning 1200 and breastfeeding you are doing yourself SIGNIFICANT harm. You will lose fat, but also muscle and probably even bone density at that sort of caloric net. Not only that but that low calorie net is going to likely effect your breastmilk which is something you should be considering.
If your goal is 1600 calories a day, which sounds reasonable, it is meant to be 1600 NET calories...which means not including exercise or if you exercise to eat those calories back.
The point of exercise is to improve your fitness and your health, not to accelerate weight loss.0 -
Just a general question about food scales: I have one, but it's a $4.94 Diet Food scale from Wal-Mart, it has ounces on one side and grams on the other. It's not digital.
Is that a good enough scale? I use it to weight my meats, raw vegetables, fruits…etc0 -
Just a general question about food scales: I have one, but it's a $4.94 Diet Food scale from Wal-Mart, it has ounces on one side and grams on the other. It's not digital.
Is that a good enough scale? I use it to weight my meats, raw vegetables, fruits…etc
It'll get you close, but is no where near as accurate as a digital (you can find for $20 or less anywhere) - I have a crappy spring one at work - but at home I have 2 digital ones. I love them - you are way more accurate that way.0 -
feel silly but what is TDDE?0
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feel silly but what is TDDE?
Total Daily Energy Expenditure. It's the number of calories your body burns in a day and it's also the number of calories you could eat to maintain your current weight. Anything below this number and you should lose weight. There are a lot of calculators online to help you find an estimate of your TDEE if you're interested.0 -
My baby is just over 6 months old, and yes she is exclusively breastfed.Your only eating 1600 while breastfeeding and not eating back exercise calories? How old is your baby?
If your little one is quite young and still on mostly milk then you may be using up 500+ calories a day through milk alone. Plus the extra deficit you are creating with less food and exercise. If your food calories are accurate then you may be netting 1000 a day, perhaps less
Please make sure you eat enough or it could affect your milk.
Then you should probably eat more.
I weigh 220lbs and only breastfeed twice a day now but am still losing 1-1.5lbs a week on 2000 calories.
ETA: I also eat back my exercise calories so will eat up to 2300 some days.0 -
When I was losing weight, I would do the same thing week after week, and some weeks I would hardly lose anything or even go up a little. Then, BAM, I would be down 3-4 pounds overnight. Bodies are weird like that, and progress is not linear. I'd just keep doing what you're doing, and a .8 lb loss is still a loss. 1600 Calories seems low for a nursing woman, but I guess if you're eating back your exercise calories or at least a good portion of them and it doesn't mess with your supply then it's okay.0
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feel silly but what is TDDE?
Total Daily Energy Expenditure. It's the number of calories your body burns in a day and it's also the number of calories you could eat to maintain your current weight. Anything below this number and you should lose weight. There are a lot of calculators online to help you find an estimate of your TDEE if you're interested.
Thank you.... how is this different from BMR???0 -
Do you weigh all your food? How do you determine calorie burns? Do you eat back exercise calories, and how much?
Rigger
No, I don't weigh my food. I just go off general portion sizes... Like 3-4 ounces of chicken is about the size of a deck of cards, etc. I just type in what workout I do and it tells me what calories I burn, I don't usually eat back my exercise calories.
Well, there's your problem, get a food scale and weigh your food, and eat back at least 30-50% of your exercise calories, or switch to TDEE, but either way, weigh your food.
Rigger
Is TDEE more accurate? How would I switch?
TDEE takes into account your average daily exercise, so you don't eat back exercise calories. For example, my calorie intake on the NEAT method is 1800ish +exercise calories, with TDEE it's 2400ish. It works out to be the same deficit, but I don't starve on rest days and stuff myself on non-rest days.
Rigger0 -
feel silly but what is TDDE?
Total Daily Energy Expenditure. It's the number of calories your body burns in a day and it's also the number of calories you could eat to maintain your current weight. Anything below this number and you should lose weight. There are a lot of calculators online to help you find an estimate of your TDEE if you're interested.
Thank you.... how is this different from BMR???
Your BMR (Basal Metabolic Rate) is roughly what you would burn in a coma. It's what your body burns all day just keeping your organs alive, etc. A lot of people recommend not eating below your BMR unless you're morbidly obese or under a doctor's supervision.
Eating between your BMR and TDEE is a pretty safe method of weight loss. It's slower than some people want, but you're more likely to retain your lean muscle mass this way. If you figure your TDEE and cut about 20% off of that, that's usually a pretty good starting point to figure your calorie goals.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
^This thread will walk you through setting up your profile for either MFP's method or this TDEE method that a lot of us like.0 -
I am having the same problem I started the end of January and I have lost 13 pounds so far but I went a whole month with not losing anything and going up and down then last week I lost 3 pounds out of no where. If you exercising then you are probably losing inches and the scale hasn't caught up yet. Everyone tells me it looks like I lost way more than 13 pounds because I have been really hitting the gym. I do eat my calories back after workouts but I still try to stay under my suggested amount of calories everyday. Don't give up slow and steady wins the race!0
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Here is a great place to start:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
I second this ^^ - a lot of great information here. It's normal for people to drop a lot of weight when they begin, and then even out as they progress - so don't let it discourage you!!
For the person who said 'starvation mode' is a real thing, I disagree, and there's a lot of good science that has debunked this myth. Your body might be retaining more water (stress, hormones, sodium intake, etc.. all can cause your body to hold 5-10lb of water weight) which might cause you to think you're not actually losing weight, when in reality you are, it's just masked by the water retention. Have you taken photos or measurements to track your progress as well? I have found that doing these things are very helpful, and very encouraging especially on weeks (or months) where I don't see much change in the scale. It does seem like 1200 calories doing zumba is a bit much, how many hours are you exercising?
Two more great resources that I found very helpful when I was starting out and trying to understand things like TDEE, net calories and macros:
http://www.myfitnesspal.com/blog/fivethreeone/view/how-did-i-eat-the-basics-tdee-calories-macros-570878
http://www.myfitnesspal.com/blog/fivethreeone/view/how-did-i-workout-570888
Good luck, don't give up! You're doing great
Edited to add that the above resources also include links to good calculators for finding out your TDEE and macros.0 -
Your food log is not public.
So general queries. How do you weigh/measure your food? Do you log everything? Drink plenty of water? Do you eat back some of your exercise calories?
Beyond that, weight loss isn't generally consistent. You may lose 3 pounds one week and gain the next. Part of that is stress, water weight, sodium, sleep, hormones, etc. Gains from those reasons are temporary, not fat gain. In the long run you should consistently lose weight if you're eating at a caloric deficit.
What's a caloric deficit? Your body is always using energy/calories. Even when you're sleeping. It takes energy for your body to function, then to move you thru your regular day and for intentional exercise. MFP takes the info you provide and gives you a recommended calorie range. If you provided accurate info and a reasonable goal, then you should lose weight by eating as suggested as that has your deficit built in. Exercising burns extra calories, though the # stated may be high, so generally consume perhaps 50-75% of your exercise calories. Especially if you have a steep goal of 2 pounds per week.
Why do you want to eat back your exercise calories?
I only exercise to eat over my calories sometimes- do you know how fast 1200 adds up......0 -
Here is a great place to start:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
I second this ^^ - a lot of great information here. It's normal for people to drop a lot of weight when they begin, and then even out as they progress - so don't let it discourage you!!
For the person who said 'starvation mode' is a real thing, I disagree, and there's a lot of good science that has debunked this myth. Your body might be retaining more water (stress, hormones, sodium intake, etc.. all can cause your body to hold 5-10lb of water weight) which might cause you to think you're not actually losing weight, when in reality you are, it's just masked by the water retention. Have you taken photos or measurements to track your progress as well? I have found that doing these things are very helpful, and very encouraging especially on weeks (or months) where I don't see much change in the scale. It does seem like 1200 calories doing zumba is a bit much, how many hours are you exercising?
Two more great resources that I found very helpful when I was starting out and trying to understand things like TDEE, net calories and macros:
http://www.myfitnesspal.com/blog/fivethreeone/view/how-did-i-eat-the-basics-tdee-calories-macros-570878
http://www.myfitnesspal.com/blog/fivethreeone/view/how-did-i-workout-570888
Good luck, don't give up! You're doing great
Edited to add that the above resources also include links to good calculators for finding out your TDEE and macros.
Thank you for the information.
I burn 800-900 doing Zumba if I do it for an hour (I've actually used a heart rate monitor for that one)
then some days I also bike 3 miles (that burns about 200-300)
and then breastfeeding burns anywhere between 300-500
& I usually don't eat over 1800 (I don't eat my exercise calories back)... maybe I was overdoing it....0
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