SOMEONE PLEASE HELP
MyiahRose
Posts: 183 Member
Before i get started i just want to say YES i weigh all my food, every single thing that goes in my mouth.
I eat 1600 calories a day. Im 5'8 175 pounds. I run 5 days a week but only 2-3 miles at a time. I lift heavy 3 days a week.
I have no lost a single pound in 2 months. My weight keeps going up a few pounds and down back to 175.
I will say that i did lose a few inches but how come i am not losing weight?
No i am not new to exercise nor did i start a new routine.
Should i eat more that 1600? I do not eat my exercise calories back , im not sure how much i am burning because i cannot afford a HRM at the moment so i am afraid to over eat. My TDEE is around 2100 so i know for a fact i am in a deficit since i weigh everything.
I eat 1600 calories a day. Im 5'8 175 pounds. I run 5 days a week but only 2-3 miles at a time. I lift heavy 3 days a week.
I have no lost a single pound in 2 months. My weight keeps going up a few pounds and down back to 175.
I will say that i did lose a few inches but how come i am not losing weight?
No i am not new to exercise nor did i start a new routine.
Should i eat more that 1600? I do not eat my exercise calories back , im not sure how much i am burning because i cannot afford a HRM at the moment so i am afraid to over eat. My TDEE is around 2100 so i know for a fact i am in a deficit since i weigh everything.
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Replies
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If you aren't underestimating your consumption, you're overestimating your TDEE. It's as simple as that - most likely the latter if not a combination.0
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If you aren't underestimating your consumption, you're overestimating your TDEE. It's as simple as that - most likely the latter if not a combination.
All the online calculators say my TDEE is between 2100-2400 i go with the lowest. I know my TDEE isnt lower that 2000 because of my height and weight. Even then i still should be losing weight eating 1600 calories and exercising 5 days a week and not eating the calories back.0 -
Do you have any medical conditions? And can you open your food diary?0
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Do you have any medical conditions? And can you open your food diary?
No, and i log on a different site. I use this site for the forums.0 -
TDEE and other online calculators (BMI, BMR, etc) are only accurate for those who have an average amount of body fat to lean mass. i don't, and lots of others don't, as well. a heart rate monitor would be helpful, but most HRMs also only approximate calorie burn. btw, there are some very inexpensive HRMs that are a bit feature-free, but could still be worth using. there are some for under $30 on amazon, and even some under $20. some of those have less quality control, but amazon will exchange if you happen to get a lemon.
if you're not losing weight, cut 500 calories per day out of the calories you eat and see what happens. if your weight is fairly consistent with what you're eating now, 500 less calories would mean losing about a pound per week.0 -
If you are losing inches than you aren't stuck. Weight loss isn't linear and there are times you won't lose the scale # but drop inches/sizes and then drop the scale # and possibly not drop inches for a bit.
Keep doing what you are doing because in the larger scheme of things, do you want the scale # or do you want to be able to fit into smaller clothes?0 -
Your strategy sounds very intense! Have you tried doing some strength training and just eating right. You should enjoy your journey to a healthy lifestyle instead of suffering and seeing no results.0
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I'm 5 ft 4 inches tall and weigh 139 pounds and my TDEE is around 2100 (and I'm 52), so it seems like yours would be even more.If you aren't underestimating your consumption, you're overestimating your TDEE. It's as simple as that - most likely the latter if not a combination.
All the online calculators say my TDEE is between 2100-2400 i go with the lowest. I know my TDEE isnt lower that 2000 because of my height and weight. Even then i still should be losing weight eating 1600 calories and exercising 5 days a week and not eating the calories back.
Have you had your thyroid checked? Been to the doc?0 -
What is TDEE?0
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What is TDEE?
Total Daily Energy Expenditure0 -
No. She said she weighs her food and eats 1600, therefore if she cuts 500 calories it will put her at 1100. That's not good.TDEE and other online calculators (BMI, BMR, etc) are only accurate for those who have an average amount of body fat to lean mass. i don't, and lots of others don't, as well. a heart rate monitor would be helpful, but most HRMs also only approximate calorie burn. btw, there are some very inexpensive HRMs that are a bit feature-free, but could still be worth using. there are some for under $30 on amazon, and even some under $20. some of those have less quality control, but amazon will exchange if you happen to get a lemon.
if you're not losing weight, cut 500 calories per day out of the calories you eat and see what happens. if your weight is fairly consistent with what you're eating now, 500 less calories would mean losing about a pound per week.0 -
eat more0
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1600 is already a healthy deficit so eat back your exercise calories.0
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Do you have any medical conditions? And can you open your food diary?
No, and i log on a different site. I use this site for the forums.
I would recommend switching to this site. It's hard to help without seeing a diary? In the last 30 days, how many entries are not complete? What is your macronutrient breakout... grams or % would suffice. Also, is 1600 total calories or net calories?
And when was the last time you had some bloodwork. The most common issues are PCOS and thyroid. Something to consider.0 -
I'm 5 ft 4 inches tall and weigh 139 pounds and my TDEE is around 2100 (and I'm 52), so it seems like yours would be even more.If you aren't underestimating your consumption, you're overestimating your TDEE. It's as simple as that - most likely the latter if not a combination.
All the online calculators say my TDEE is between 2100-2400 i go with the lowest. I know my TDEE isnt lower that 2000 because of my height and weight. Even then i still should be losing weight eating 1600 calories and exercising 5 days a week and not eating the calories back.
Have you had your thyroid checked? Been to the doc?
When i calculated it i put sedentary. Im pretty sure its more than that but i went with the lowest. I have no medical issues. I have actually lost 50 pounds so far but in the last 7 months i only lost 20 pounds. Im trying to figure out if i should eat more but im scared i will gain.0 -
If you are losing inches than you aren't stuck. Weight loss isn't linear and there are times you won't lose the scale # but drop inches/sizes and then drop the scale # and possibly not drop inches for a bit.
Keep doing what you are doing because in the larger scheme of things, do you want the scale # or do you want to be able to fit into smaller clothes?
QFT.
It's hard not to focus on the scale #. I mean from birth we're practically taught that that # is the only way we're making progress in the weight loss battle. If you are losing inches you are making progress. Maybe put the scale away for awhile. My weight has been up and down the same 2-3 lbs since I started lifting 9 weeks ago, but all of my inches are down and clothes are fitting better. I took some progress photos and while it's hard for me to see a big difference, I do see little differences here and there. I've heard that especially since I'm new to lifting my body is holding onto water for muscle repair.0 -
I'm 5 ft 4 inches tall and weigh 139 pounds and my TDEE is around 2100 (and I'm 52), so it seems like yours would be even more.If you aren't underestimating your consumption, you're overestimating your TDEE. It's as simple as that - most likely the latter if not a combination.
All the online calculators say my TDEE is between 2100-2400 i go with the lowest. I know my TDEE isnt lower that 2000 because of my height and weight. Even then i still should be losing weight eating 1600 calories and exercising 5 days a week and not eating the calories back.
Have you had your thyroid checked? Been to the doc?
When i calculated it i put sedentary. Im pretty sure its more than that but i went with the lowest. I have no medical issues. I have actually lost 50 pounds so far but in the last 7 months i only lost 20 pounds. Im trying to figure out if i should eat more but im scared i will gain.
20lbs in 7 months is still a loss. And as you get closer to your goal, weight loss slows. I think 135-165 is the healthy range for someone your height. Personally, I'd try focusing on inches/sizing or/and body fat % than a scale goal number.0 -
Your calories are way too low...its counterintuitive but you need to eat considerably more if you're working out like that.0
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Do you have any medical conditions? And can you open your food diary?
No, and i log on a different site. I use this site for the forums.
I would recommend switching to this site. It's hard to help without seeing a diary? In the last 30 days, how many entries are not complete? What is your macronutrient breakout... grams or % would suffice. Also, is 1600 total calories or net calories?
And when was the last time you had some bloodwork. The most common issues are PCOS and thyroid. Something to consider.
I have been logging every single day for a year on another site. 40% carbs 30% protein 30% fat, 1600 is total calories because i dont eat back my exercise calories due to not knowing how much i burn. i lost 50 pounds so far but only 20 in the past 7 months. I been the doctor in February everything was fine.0 -
I'm 5 ft 4 inches tall and weigh 139 pounds and my TDEE is around 2100 (and I'm 52), so it seems like yours would be even more.If you aren't underestimating your consumption, you're overestimating your TDEE. It's as simple as that - most likely the latter if not a combination.
All the online calculators say my TDEE is between 2100-2400 i go with the lowest. I know my TDEE isnt lower that 2000 because of my height and weight. Even then i still should be losing weight eating 1600 calories and exercising 5 days a week and not eating the calories back.
Have you had your thyroid checked? Been to the doc?
When i calculated it i put sedentary. Im pretty sure its more than that but i went with the lowest. I have no medical issues. I have actually lost 50 pounds so far but in the last 7 months i only lost 20 pounds. Im trying to figure out if i should eat more but im scared i will gain.
Have you considered going on a week or two long diet break (and still exercise). While it's anecdotal, I personally have seen good success by doing this (both mentally and weight loss) and have seen it with others.0 -
Your calories are way too low...its counterintuitive but you need to eat considerably more if you're working out like that.
I dont know how much though since i dont have a HRM or anything like that. I cannot afford even the cheap ones at the moment0 -
Spend the $100 and get a RMR Test, Its where you lay down or sit while breathing into a tube for about an hour. It is the MOST (Not EXACT) accurate way to see how many calories your body is burning each day. Some people have INCREDIBLY LOW Calorie burn per day.0
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If you are losing inches than you aren't stuck. Weight loss isn't linear and there are times you won't lose the scale # but drop inches/sizes and then drop the scale # and possibly not drop inches for a bit.
Keep doing what you are doing because in the larger scheme of things, do you want the scale # or do you want to be able to fit into smaller clothes?
QFT.
It's hard not to focus on the scale #. I mean from birth we're practically taught that that # is the only way we're making progress in the weight loss battle. If you are losing inches you are making progress. Maybe put the scale away for awhile. My weight has been up and down the same 2-3 lbs since I started lifting 9 weeks ago, but all of my inches are down and clothes are fitting better. I took some progress photos and while it's hard for me to see a big difference, I do see little differences here and there. I've heard that especially since I'm new to lifting my body is holding onto water for muscle repair.
I agree my clothes are fitting a little better but i still want to make sure i am doing everything else right. I also dont want to eat too little for the activity i am doing.0 -
Spend the $100 and get a RMR Test, Its where you lay down or sit while breathing into a tube for about an hour. It is the MOST (Not EXACT) accurate way to see how many calories your body is burning each day. Some people have INCREDIBLY LOW Calorie burn per day.
I do not have that type of money at the moment.But I do want to get that done. Thanks for the suggestion.0 -
Your calories are way too low...its counterintuitive but you need to eat considerably more if you're working out like that.
I dont know how much though since i dont have a HRM or anything like that. I cannot afford even the cheap ones at the moment
I agree with psulemon, you should switch to this site and track your calories and excercise0 -
If you are losing inches than you aren't stuck. Weight loss isn't linear and there are times you won't lose the scale # but drop inches/sizes and then drop the scale # and possibly not drop inches for a bit.
Keep doing what you are doing because in the larger scheme of things, do you want the scale # or do you want to be able to fit into smaller clothes?
QFT.
It's hard not to focus on the scale #. I mean from birth we're practically taught that that # is the only way we're making progress in the weight loss battle. If you are losing inches you are making progress. Maybe put the scale away for awhile. My weight has been up and down the same 2-3 lbs since I started lifting 9 weeks ago, but all of my inches are down and clothes are fitting better. I took some progress photos and while it's hard for me to see a big difference, I do see little differences here and there. I've heard that especially since I'm new to lifting my body is holding onto water for muscle repair.
I agree my clothes are fitting a little better but i still want to make sure i am doing everything else right. I also dont want to eat too little for the activity i am doing.
You could try adding 100-200 calories a week - 1700-1800 for 4-6 weeks see what happens?
Do you have a fitbit?
Mine helps me determine my actual TDEE and will tell me how much I should eat a day. I'm 5'5" lift 3x a week and just started adding kickboxing. Today it tells me I can eat 1757. I recently had to take an actual break for a week and the last month it was about 2000 a day.
The closer to goal the smaller the deficit.0 -
you lost 50 lbs in one year? That's awesome progress!! Congratulations!!I have been logging every single day for a year ... i lost 50 pounds so far but only 20 in the past 7 months. I been the doctor in February everything was fine.
So just to save your sanity, let's look at your math. If you've been doing the same kind of run for a long time, you might find that your body is fairly efficient at it. The body adapts well to workouts if you don't alter them. And weightlifting doesn't burn all that much. Some, but not really a lot. And again, your body gets accustomed to the workout and adapts to be more efficient to deliver energy when and where you actually need it.
You may not have noticed, but perhaps outside of your workouts your lifestyle has slowly become a bit more sedentary. I know this happens to me when I work out (I say "I don't feel like biking to work today, I worked out last night, I can just drive today.")
So anyways, (and a lot of these numbers I'm using are just wild guesses, since everything's an estimate) let's say you're eating 1600 every day. At first, when you were heavier, your TDEE was something like 2600. But now that you've lost weight, and you're more efficient at your workouts, maybe your TDEE is closer to 2000 now, even with the exercise. So at first, you were losing 2 lbs per week, but now you're losing closer to .75 lbs per week.
Does that make sense?
But the important thing is that you're still losing! If I was you, I wouldn't change a thing for at least another month. See how many inches you lose, see if you still are slowing down. You've found something that works for your body. I really hate to advise you change things right now. Though, changing your exercise routine might distract you for the next month and give you something new to focus on.0 -
you lost 50 lbs in one year? That's awesome progress!! Congratulations!!I have been logging every single day for a year ... i lost 50 pounds so far but only 20 in the past 7 months. I been the doctor in February everything was fine.
So just to save your sanity, let's look at your math. If you've been doing the same kind of run for a long time, you might find that your body is fairly efficient at it. The body adapts well to workouts if you don't alter them. And weightlifting doesn't burn all that much. Some, but not really a lot. And again, your body gets accustomed to the workout and adapts to be more efficient to deliver energy when and where you actually need it.
You may not have noticed, but perhaps outside of your workouts your lifestyle has slowly become a bit more sedentary. I know this happens to me when I work out (I say "I don't feel like biking to work today, I worked out last night, I can just drive today.")
So anyways, (and a lot of these numbers I'm using are just wild guesses, since everything's an estimate) let's say you're eating 1600 every day. At first, when you were heavier, your TDEE was something like 2600. But now that you've lost weight, and you're more efficient at your workouts, maybe your TDEE is closer to 2000 now, even with the exercise. So at first, you were losing 2 lbs per week, but now you're losing closer to .75 lbs per week.
Does that make sense?
But the important thing is that you're still losing! If I was you, I wouldn't change a thing for at least another month. See how many inches you lose, see if you still are slowing down. You've found something that works for your body. I really hate to advise you change things right now. Though, changing your exercise routine might distract you for the next month and give you something new to focus on.
I just started running about a month ago. Should i up my distance to burn more calories?0 -
Time for a diet break. Nothing crazy like the Chinese buffet, just try to up calories to around maintenance.
http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html
Then re-attack, Be anal retentive about calories and weigh everything. Make sure the foods you are ogging are indeed correct. I have seem some pretty atrocious errors in user submitted foods on here.
This is a personal decision but I would also reduce running and incorporate weightlifting and walking if you like. But listen to your body.0 -
If you are losing inches than you aren't stuck. Weight loss isn't linear and there are times you won't lose the scale # but drop inches/sizes and then drop the scale # and possibly not drop inches for a bit.
Keep doing what you are doing because in the larger scheme of things, do you want the scale # or do you want to be able to fit into smaller clothes?
QFT.
It's hard not to focus on the scale #. I mean from birth we're practically taught that that # is the only way we're making progress in the weight loss battle. If you are losing inches you are making progress. Maybe put the scale away for awhile. My weight has been up and down the same 2-3 lbs since I started lifting 9 weeks ago, but all of my inches are down and clothes are fitting better. I took some progress photos and while it's hard for me to see a big difference, I do see little differences here and there. I've heard that especially since I'm new to lifting my body is holding onto water for muscle repair.
I agree my clothes are fitting a little better but i still want to make sure i am doing everything else right. I also dont want to eat too little for the activity i am doing.
You could try adding 100-200 calories a week - 1700-1800 for 4-6 weeks see what happens?
Do you have a fitbit?
Mine helps me determine my actual TDEE and will tell me how much I should eat a day. I'm 5'5" lift 3x a week and just started adding kickboxing. Today it tells me I can eat 1757. I recently had to take an actual break for a week and the last month it was about 2000 a day.
The closer to goal the smaller the deficit.
I still have about 35 more pounds to lose. But i will try to add more calories. Hopefully i wont gain.0
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