trying to speed up weight loss? Please help

divine326
divine326 Posts: 6
in Health and Weight Loss
For the past couple months, I have lost about 10-11 lbs. but now the progress has slowed now dramatically. I'm starting to think it's because my net calories aren't high enough(anywhere from 600 to 1100.) In order to lose 1.5 lbs each week, I have to eat 1640 calories, I get there no problem but 5 or 6 times a week I burn anywhere from 500 to 800 calories when I go to gym. So I don't net that much and from reading past blogs, I learned that I need to NET 1640, NOT CONSUME so by that logic, i need to CONSUME 2100 and BURN 500 to get to 1640 net. I started that today but now, on my nutrients side, it says I'm over on fat, sodium, sugar, protein and carbs. How do i go over consumed diet and stay within my macronutrients? My goal is 50/30/20, but today I'm sitting at 43/35/21. Thanks in advance!

Replies

  • Forty6and2
    Forty6and2 Posts: 2,492 Member
    How much would you say you've been losing per week? You should make sure the rate of your loss is sustainable and you're not going too quickly.

    Additionally, do you use a food scale to measure your food and a heart rate monitor to measure your burns? If not, it is likely that you are underestimating your consumption and/or overestimating your burns which may be putting you closer to maintenance.

    Read these:
    http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

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

    http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13
  • vismal
    vismal Posts: 2,463 Member
    Eating more will not speed up weight loss. How closely are you tracking calories? At your weight and intake you should be losing weight with no issue. Are you weighing your food or estimating portion sizes? Do you measure solid foods in cups or tbsp (those are meant for liquid only)? Do you log 100% of what you eat or do you tend to forget or have days you just don't track? Cheat days/ meal? Also you are probably not burning as much in the gym as you think. I feel like MFP vastly overestimates calories burned.
  • _HeartsOnFire_
    _HeartsOnFire_ Posts: 5,304 Member
    How much would you say you've been losing per week? You should make sure the rate of your loss is sustainable and you're not going too quickly.

    Additionally, do you use a food scale to measure your food and a heart rate monitor to measure your burns? If not, it is likely that you are underestimating your consumption and/or overestimating your burns which may be putting you closer to maintenance.

    Read these:
    http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

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

    http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13
    +1
  • Wiley285
    Wiley285 Posts: 16 Member
    My net goal is 1,360 a day, but I work out vigorously every day and usually record 700 to 800 exercise bonus calories a day. 700 would put my allowed intake at 2,060 - but I rarely hit that, even though I have wine or a cocktail almost every night. I think as important as the calories, though, is also the water. I drink mine with Mio drops for flavor. I go through a lot of water a day. I'm down 28 pounds in just over 4 months, almost right on my 1.5-pound weekly goal. Here's the thing, though, I have gone 20 days at a plateau, then I'll lose regularly for a bit, then plateau again. It's happened enough now that I don't get too discouraged (although that 3-week one was the pits). I think your body just adjusts. So, my advice is to just stick with it and the results will come. When I first started looking at the Nutrition tab, I was concerned if I were off. I'm not terribly concerned about that now. I feel great and my weight continues its slow decline. I also recently had blood tests and my cholesterol and triglycerides are incredibly healthy (they've been bad enough in the past that I see a lipids specialist). So, I look at the Nutritional tab, but mostly to check on things like sodium and sugar. Hang in there and you'll do well.
  • collingmommy
    collingmommy Posts: 456 Member
    there really is no safe way to speed up weight oss if you want to do itright. another person stated "eating more will not speed up weight loss" he is right in a way, but if your not netting your b.m.r, then your body will hold everything. I speak from experience. so, its in your best interest to go to fat2fitradio.com and calculate your b.m.r using the bmr calculator that is there and use your CURRENT WEIGHT AS BOTH CURRENT AND GOAL WEIGHT to give you your close as possible bmr, then shoot to hit that number as your net. good luck, and if you have any questions, shoot me a private message!
  • mistiblake08
    mistiblake08 Posts: 80 Member
    MFP definitely overestimates calorie burns. It told me I burned 600+ calories for 60 minutes of Zumba when I only burn 455 based on my heart rate monitor. Definitely invest in one or don't eat back all your exercise calories. I net between 1520 and 1600 a day. My BMR is 1510 so I try to go a little over daily. I never go under anymore. I hit a plateau because of eating under 1510 and when I changed my routine to eating more than my BMR I lost 4lbs the first week. I've steadily been losing since (2lbs a week). I wouldn't try to go faster than that as it can have bad side effects on your body. I also recommend that every 5-10 lbs you lose you reevaluate your BMR and MFP numbers as it will change.
  • divine326
    divine326 Posts: 6
    Back track. I lost 12 lbs in 3 months and to get 1.5 weight loss a week, I should have lost 18 lbs so far. I thought 2nd a week is healthy weight loss so I don't think I overdid my goal settings. I use a polar ft4 to calculate my calorie burn, and I log in every single thing except water. I go by the nutritional facts on labels to calculate my calorie intake
  • divine326
    divine326 Posts: 6
    I use my polar ft4 to track calories burned. I lost 12 lbs but by calculation, I should have lost 18 lbs
  • divine326
    divine326 Posts: 6
    I don't use a food scale, I use the nutritional facts on the labels of food(serving size too) to calculate calorie intake. I use a polar ft4 to calculate calorie burn
  • divine326
    divine326 Posts: 6
    Eating more will not speed up weight loss. How closely are you tracking calories? At your weight and intake you should be losing weight with no issue. Are you weighing your food or estimating portion sizes? Do you measure solid foods in cups or tbsp (those are meant for liquid only)? Do you log 100% of what you eat or do you tend to forget or have days you just don't track? Cheat days/ meal? Also you are probably not burning as much in the gym as you think. I feel like MFP vastly overestimates calories burned.
    I read that if u look 2lbs/weeek, that's considered healthy weight loss. Mines is set at 1.5 lbs a week. By losing 1.5/week, I should have lost 18 lbs so far. I have only lost 12. I use nutritional facts on the labels of food to calculate calorie intake(serving size too) and a poar ft4 to calculate my calorie burn. I log in every little thing except water, although I drink plenty of it
  • daybehavior
    daybehavior Posts: 1,319 Member
    weight loss isn't linear and never as you would quite expect it. things like water retention and cortisol often come into play. also using a food scale, you will see a huge difference in what you *think* a serving is.
  • divine326
    divine326 Posts: 6
    So the people that have lost weight in a reasonable time have food scales? I'm pretty careful about my food portions, if not accurate then maybe 10-30 calories but no more than that. I'm low on money, I had to bite the bullet to purchase the hrm. I try my best to budget my finances that I'm trying to lose weight but all the things that come with it are inconvenient for me financially. Really want to lose these last 6 lbs but it's becoming really challenging. I'm doing everything in my power, believe me
  • collingmommy
    collingmommy Posts: 456 Member
    So the people that have lost weight in a reasonable time have food scales? I'm pretty careful about my food portions, if not accurate then maybe 10-30 calories but no more than that. I'm low on money, I had to bite the bullet to purchase the hrm. I try my best to budget my finances that I'm trying to lose weight but all the things that come with it are inconvenient for me financially. Really want to lose these last 6 lbs but it's becoming really challenging. I'm doing everything in my power, believe me

    Did you do as I originally posted? Age? Height? Weight?
  • Forty6and2
    Forty6and2 Posts: 2,492 Member
    So the people that have lost weight in a reasonable time have food scales? I'm pretty careful about my food portions, if not accurate then maybe 10-30 calories but no more than that. I'm low on money, I had to bite the bullet to purchase the hrm. I try my best to budget my finances that I'm trying to lose weight but all the things that come with it are inconvenient for me financially. Really want to lose these last 6 lbs but it's becoming really challenging. I'm doing everything in my power, believe me

    You don't have to do anything that is more expensive. I'm also really poor so I understand what you're going for. I would say to stop just going by the nutrient facts on the box and weigh EVERYTHING! Even if a box tells you an approximate measurement, weigh it.
  • psych101
    psych101 Posts: 1,842 Member
    Back track. I lost 12 lbs in 3 months and to get 1.5 weight loss a week, I should have lost 18 lbs so far. I thought 2nd a week is healthy weight loss so I don't think I overdid my goal settings. I use a polar ft4 to calculate my calorie burn, and I log in every single thing except water. I go by the nutritional facts on labels to calculate my calorie intake

    Weight loss is not an exact science - 12lbs in three months is great!

    If you're now down to your last 6lbs you will lose slower. Though I'd suggest that the deficit required for a 1.5lb per week loss is too harsh and you'd be better off changing this to 0.5lbs per week.

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