Not seeing any results - what am I doing wrong?

Sharl_120 · June 2014

Hi

I would really appreciate some guidance/advice. I'm 5ft and currently 8st 5lb. I would like to get to 8st, but really I just want to shape up. I have an apple shape so fairly slim but I do have a belly. For most of my life, up until I turned 26 I have been 8st, but now the weight won't shift. Based on the IIFYM calculator, to maintain I need 1426 calories and to lose fat 1212 calories. I feel 1200 is a little low, so I am for 1300cals. I've been doing this for three weeks now, but I haven't seen any results. I just want a slight result to keep me motivated. Perhaps I should be aiming for lower 1300cals? I've opened my diary so you can see. It started off well but has got erratic lately.

I'm also trying to exercise so I spin at least twice a week, although I must admit I've lost motivation and this week has been abysmal. I went to spin on Monday but I was going to try Pump tonight for the first time but it's cancelled so I've booked for Saturday.

Am I doing this right? I've read as much as I can, and I do need to up my exercise. So I'm aiming to get to three times a week (Spin and Pump). I just feel discouraged that I started off so well (don't we all) and cause' I've not lost an inch or a pound that has made me lose my way slightly. Any words of encouragement/guidance would be greatly appreciated!

Thank you.

annesoucy57 · June 2014

Hi, far from being a pro, I dared look at your diary since you opened it. You exceed your carb and sugar level almost every day althought you stay within your calorie allotment most of the time. Maybe you could try to reduce the carb and sugar and increase the protein in order to balance everything.

Lots of diner skipped and replaced with snacks, might be due to your job, dont have a clue but some of those snack could be traded with fresh vegetables, not as tasty as an oreo :0) but once in a while it wont kill you.

Sharl_120 · June 2014

Thank you. I was wondering if it was my sugar intake. That would explain a lot. Perhaps I do need to cut my sugar. I have such a sweet tooth. No excuse though.

juggernaut1974 · June 2014

A few things to consider...

It doesn't appear you're weighing/measuring your foods. I see a lot of entries that just say "generic" or are given in terms of quantity (ie - 1 apple; 1/2 sandwich; 1 tub - etc). Now I'm not judging because if you look at my diary you'll see the same thing. But more often than not a lack of results is due to inaccurate logging. If you're not getting results, it's time to buckle down, measure all liquids and weigh all solids that go into your mouth.

It started off well but has got erratic lately.

I must admit I've lost motivation and this week has been abysmal.

Everyone "falls off the wagon" once in a while so to speak...but you can't let it drag you down. Recognize that this is not just a one-time thing that you can do and then go back to old habits - you need to be committed to making a lifestyle change. Really commit to measuring, logging, and (if desired) exercising.

Finally - you said you're slim but apple shaped...maybe consider doing some weight lifting instead of cardio for exercise? Also, looking through your foods, other than the "1 tub" of salad you have for lunch quite regularly I see very very few fruits and veggies. Of course, weight-loss speaking, you can eat what you want as long as you come it at a calorie deficit, but overall health-wise you need to be sure you're getting enough nutrients and protein as well.

annesoucy57 · June 2014

Give it a try, you dont have to remove it all just reduce gradually and see how you feel.

serindipte · June 2014

Hi, far from being a pro, I dared look at your diary since you opened it. You exceed your carb and sugar level almost every day althought you stay within your calorie allotment most of the time. Maybe you could try to reduce the carb and sugar and increase the protein in order to balance everything.

Lots of diner skipped and replaced with snacks, might be due to your job, dont have a clue but some of those snack could be traded with fresh vegetables, not as tasty as an oreo :0) but once in a while it wont kill you.

Does Not Matter.

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

If you aren't already using one, get and use a food scale. Weigh all solids. Measuring cups/spoons are not accurate:

http://www.youtube.com/watch?v=JVjWPclrWVY
Neither is guessing:
http://www.myfitnesspal.com/topics/show/1270280-food-weighing-scale-miracles

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

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

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

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

http://www.acaloriecounter.com/blog/why-am-i-not-losing-weight/

diannethegeek · June 2014

If your TDEE is truly 1426 and you're eating 1300 then your deficit is very small. You can expect to lose something like 1/4 pound per week at that rate. It's also incredibly easy to wipe out such a small deficit if your calorie estimations are even a little bit off. If you don't already have one, consider getting a food scale to make sure that your logging is as accurate as possible.

If you haven't come across them yet, I always recommend starting with these links:
http://www.myfitnesspal.com/topics/show/1235566-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/1296011-calorie-counting-101

And then read these when you're ready to take your logging accuracy to the next step:
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

_KitKat_ · June 2014

Looking at your diary, the first thing I noticed is that it seems you do not weigh your foods. Weigh solid, measure liquids and log everything...condiments, oils, dressing, and even oil in cooking. If you do not weigh your food, you truly have no idea how much you are consuming. Your calorie goal is not too high, you could probably bump it to 1450 or so. Most people who are not seeing results it is because they are eating more than they think (need to weigh) and/or overestimating exercise calorie burns. You have only been at it for 3 weeks, honestly if you had seen changes it most likely would have been water weight. You body has a weight range not a number so it varies from hour to hour, until you learn your range or lose enough to move completely out of it, you are unlikely to notice the change in weight.

Also sugar is fine, unless you have a blood sugar/insulin issue it does not matter for weight loss. Calories in vs calories out is all that matters to lose weight.

ETA just saw the TDEE being in the 1400's even small that is what most women's BMR is. You may need to rerun your numbers.

Sharl_120 · June 2014

Yeah you're right about measuring. I thought I was being fairly accurate but my lunches usually are just chicken breast and salad leaves. I usually try to over estimate to cover inaccuracies. Definitely will try cutting sugar down and measuring more.

Yep definitely trying pump. I want to aim to go to class three times a week. Work and life often get in the way but they aren't excuses.

Timmmy40 · June 2014

bump

Sharl_120 · June 2014

If your TDEE is truly 1426 and you're eating 1300 then your deficit is very small. You can expect to lose something like 1/4 pound per week at that rate. It's also incredibly easy to wipe out such a small deficit if your calorie estimations are even a little bit off. If you don't already have one, consider getting a food scale to make sure that your logging is as accurate as possible.

If you haven't come across them yet, I always recommend starting with these links:
http://www.myfitnesspal.com/topics/show/1235566-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/1296011-calorie-counting-101

And then read these when you're ready to take your logging accuracy to the next step:
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

Yeah I wondered about that but should I lower my intake? Thanks for the links. I have read a couple but didn't realise how important it was to measure. Will do that from now on. Thanks for the feedback. Was feeling a bit lost and disheartened.

Sharl_120 · June 2014

ETA just saw the TDEE being in the 1400's even small that is what most women's BMR is. You may need to rerun your numbers.

Sorry can I double check - do you think 1400 is normal for most women or too low? I put sendendary because I don't exercise three times a week. (Yet!!)

diannethegeek · June 2014

If your TDEE is truly 1426 and you're eating 1300 then your deficit is very small. You can expect to lose something like 1/4 pound per week at that rate. It's also incredibly easy to wipe out such a small deficit if your calorie estimations are even a little bit off. If you don't already have one, consider getting a food scale to make sure that your logging is as accurate as possible.

If you haven't come across them yet, I always recommend starting with these links:
http://www.myfitnesspal.com/topics/show/1235566-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/1296011-calorie-counting-101

And then read these when you're ready to take your logging accuracy to the next step:
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

Yeah I wondered about that but should I lower my intake? Thanks for the links. I have read a couple but didn't realise how important it was to measure. Will do that from now on. Thanks for the feedback. Was feeling a bit lost and disheartened.

I think I would get your logging in order before you make changes to your diet. That way you're going to have a lot more accurate information to work with.

Based on your stats, you're already in a good weight range for your height, so any loss is going to be slow. You might want to look into a body recomposition program instead of just dieting if you're interested in changing the way your body looks.

Sharl_120 · June 2014

Yeah I don't massively mind being at this weight. My clothes still fit the same I just want to get toned and lose my belly cause I realise that's a health risk. But I thought I needed to diet to lose the fat though. What's a body recomposition programme? Is there an article on it on mfp? Many thx.

Not seeing any results - what am I doing wrong?

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