Really don't know what to do. Please Advise.

amessam8 · August 2014

I have been working out regularly since April.
Typically, I work out 4-5 days per week, do a combination of mid-to-high intensity strength training and cardio exercises (usually burning between 450-550 calories per workout).
During this time, I have also increased my endurance and can now run 5k regularly in 33-35 minutes.
From April to Mid June, I ate well and was rarely over my calorie limits each day. I also avoided the scale during this time because I did not want to get demotivated and I understand that the scale is not the only measure of success.
Basically, I was doing just about everything right. Nonetheless, in June I weighed myself and I had not lost not even 1LB. Not. Even. One. There was no definition to any portion of my body. No visible physical change whatsoever. I thought that my jeans and dresses were a tad (just a tad) bit looser, but other than that, nothing, zip, zero, zilch.
Dejected, I slacked off a bit on workouts and have since to a large extent disregarded calorie counting.
I have returned to a routine workout schedule (because I actually enjoy it) but I am unable for some reason to manage what I eat (lack of will power I suppose). Psychologically, I feel that, if there isn't going to be a change, why not enjoy those forbidden foods, after all, I went without them before and saw no positive affects?

So please, what can I do? How should I change my thought process? Why am I not seeing any results when I am eating properly and exercising?

I have recommitted to starting over tomorrow. But need some practical advice and motivation this time around.

Please help.

AddieOverhaul · August 2014

Have you taken measurements? You could have put on muscle which would explain not losing any weight, but you may have lost inches in places you can't really tell with your clothes, like your arms, calves, the smallest part of your waist, etc. And before anyone else says it, are you sure you are logging really accurately, using a food scale?

Edited for typos.

Barbellarella_ · August 2014

Theres a lot of factors that could be involved here.

Are (or were) you weighing and tracking ALL your food meticulously?
How many calories were you eating?
Were you eating a portion of those exercise calories back?

If you open up your diary that would be a lot more helpful, otherwise we are guessing blindly here. Also would need your age, heigh,t weight, goal weight, and activity level if you want me to run your numbers.

amessam8 · August 2014

Thanks. Great idea. I will measure myself for my "recommitment". No, I wasn't using a food scale per se, but I would use measuring cups and scan labels as necessary.

FitFroglet · August 2014

I don't know why you haven't lost weight. If you're eating less than you need then the weight should disappear. However you've had success. You've got fitter, increased your endurance, can run 5k in 33-35mins. That's awesome! I would feel really proud of that and know that your body is healthier for it.

If you're eating below your needs and exercising the weight will follow, but your health is already benefiting which must make it at least a bit worthwhile?

BrainyBurro · August 2014

I have been working out regularly since April.
Typically, I work out 4-5 days per week, do a combination of mid-to-high intensity strength training and cardio exercises (usually burning between 450-550 calories per workout).
During this time, I have also increased my endurance and can now run 5k regularly in 33-35 minutes.
From April to Mid June, I ate well and was rarely over my calorie limits each day. I also avoided the scale during this time because I did not want to get demotivated and I understand that the scale is not the only measure of success.
Basically, I was doing just about everything right. Nonetheless, in June I weighed myself and I had not lost not even 1LB. Not. Even. One. There was no definition to any portion of my body. No visible physical change whatsoever. I thought that my jeans and dresses were a tad (just a tad) bit looser, but other than that, nothing, zip, zero, zilch.
Dejected, I slacked off a bit on workouts and have since to a large extent disregarded calorie counting.
I have returned to a routine workout schedule (because I actually enjoy it) but I am unable for some reason to manage what I eat (lack of will power I suppose). Psychologically, I feel that, if there isn't going to be a change, why not enjoy those forbidden foods, after all, I went without them before and saw no positive affects?

So please, what can I do? How should I change my thought process? Why am I not seeing any results when I am eating properly and exercising?

I have recommitted to starting over tomorrow. But need some practical advice and motivation this time around.

Please help.

kgeyser · August 2014

Thanks. Great idea. I will measure myself for my "recommitment". No, I wasn't using a food scale per se, but I would use measuring cups and scan labels as necessary.

I think we found the reason you weren't in a calorie deficit. Weighing is much more accurate.

amessam8 · August 2014

I suspect that I may have been eating some calories burned back...something to think about. I'm 5'6, 36 yrs, approx 170lbs, goal is 150lbs.

amessam8 · August 2014

Thanks for the links.
I hope I will make progress.

I have been working out regularly since April.
Typically, I work out 4-5 days per week, do a combination of mid-to-high intensity strength training and cardio exercises (usually burning between 450-550 calories per workout).
During this time, I have also increased my endurance and can now run 5k regularly in 33-35 minutes.
From April to Mid June, I ate well and was rarely over my calorie limits each day. I also avoided the scale during this time because I did not want to get demotivated and I understand that the scale is not the only measure of success.
Basically, I was doing just about everything right. Nonetheless, in June I weighed myself and I had not lost not even 1LB. Not. Even. One. There was no definition to any portion of my body. No visible physical change whatsoever. I thought that my jeans and dresses were a tad (just a tad) bit looser, but other than that, nothing, zip, zero, zilch.
Dejected, I slacked off a bit on workouts and have since to a large extent disregarded calorie counting.
I have returned to a routine workout schedule (because I actually enjoy it) but I am unable for some reason to manage what I eat (lack of will power I suppose). Psychologically, I feel that, if there isn't going to be a change, why not enjoy those forbidden foods, after all, I went without them before and saw no positive affects?

So please, what can I do? How should I change my thought process? Why am I not seeing any results when I am eating properly and exercising?

I have recommitted to starting over tomorrow. But need some practical advice and motivation this time around.

Please help.

- working out too much can burn you out. this is the classic problem that causes new year's resolutioners to quit every feburary. your body needs rest and trying to do too much high intensity exercise right off the bat can be counterproductive.
- your calorie goals could be improperly calculated.
- your exercise calories could be incorrect.
- you might not be logging as accurately as you think. do you weigh everything?
- deprivation dieting doesn't work. nothing should ever be off limits from your diet. just understand when and how much of your favorite foods you can have to make you happy, without blowing out your weekly calorie goals.
- weight can vary a lot due to retained water. water can be retained for lots of reasons.

start be reading and re-reading all of this:

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

http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

http://www.myfitnesspal.com/topics/show/1343719-get-rich-quick

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

http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach

http://www.myfitnesspal.com/topics/show/1346163-change-your-mindset

http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

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

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

http://www.myfitnesspal.com/blog/ihad/view/mfp-101-i-just-gained-3-pounds-overnight-636811

good luck.

Barbellarella_ · August 2014

I suspect that I may have been eating some calories burned back...something to think about. I'm 5'6, 36 yrs, approx 170lbs, goal is 150lbs.

I ran your numbers. I hope you weren't eating 1200 because that would have been quite a bit low. How many were you eating on most days?

DejikoGo · August 2014

Hi. I hear ya on feeling like there is nothing changing no matter how hard you try. But you have to refocus yourself, keep your eye on the prize and press on. I would suggest you take pictures once a month to document yourself. Try to mimic the same poses and use same clothes (like a pair of jeans that is a bit tight). I didn't believe I was losing anything significant myself. But comparing photos side by side does not lie -- differences happen but our eyes cannot appreciate it while looking in the mirror.

On top of the photos, take some measurements all over and re-measure again after another month. If you are doing any strength training, changes in measurements will happen. I got discouraged about that, as my thighs got bigger the more I did strength training (duh, right?) but I didn't see any definition. But I still persisted in my weight loss efforts.. I mean, what is the alternative? Quitting? That leaves us where we started which wasn't where we wanted to be, so it makes sense to keep on.

And most importantly, you aren't gaining weight! A lot can be going on inside your body that doesn't necessarily translate to movement on the scale. As you noted, you have gained so much endurance you didn't have before. You can clearly achieve your goals as long as you keep at it.

As for the lack of weight loss, perhaps you need to reassess how many calories you should be consuming to achieve a deficit, how many calories you currently are eating (be very diligent in weighing, measuring, and tracking foods in), and what may need to change.

Also I wouldn't pay attention to the calorie counter on cardio machines.. I hear they are inaccurate as opposed to heart rate monitors. Maybe another member can give some input on that area, I am not familiar with it.

I believe one recommendation for calorie setting is it to just set your deficit with your level of exercise already in mind so you don't have to worry about eating back calories. Search for a calculator to help with that!

I wish you the best of luck! Feel free to add me if you need motivation! I love logging daily so I'll notice if you don't log =p

EDIT: SORRY! I took so long writing that up I guess I"m late to the party. XD My advice still stands!!! Listen to these people!

amessam8 · August 2014

Actually, I was eating around 1300/day, often times less than that

AliceDark · August 2014

You say that you were "rarely over your calorie limits." What was your average intake? You should be able to pull that information from the Reports section of MFP. It's not really helpful to say that you rarely went over, because your goal could have been set incorrectly, or you could've gone over only occasionally, but gone over by a lot on those occasions.

Keep in mind that, because you weren't weighing your food, that average intake is more than likely understated.

amessam8 · August 2014

Hey,

Thanks for your reply. Do people really use those food scales? Really? I have invested in (another) heart rate monitor to accurate calorie counts. Should I really consider the food scale? If so, any recommendations on good brands?

Barbellarella_ · August 2014

Actually, I was eating around 1300/day, often times less than that

You only have 20 pounds to lose, you were going about it too aggressively. Its no wonder to me that it backfired against you.

Your BRM is 1570, so you should definitely stay above that. And since you sound like you're lightly active, you should be eating about 2000 to lose actually.

Barbellarella_ · August 2014

Hey,

Thanks for your reply. Do people really use those food scales? Really? I have invested in (another) heart rate monitor to accurate calorie counts. Should I really consider the food scale? If so, any recommendations on good brands?

This is a great one http://www.amazon.com/Ozeri-Digital-Multifunction-Kitchen-Elegant/dp/B004164SRA/ref=sr_1_1?s=kitchen&ie=UTF8&qid=1407539273&sr=1-1&keywords=food+scale

and its pretty great price too. And YES its very important.

meshashesha2012 · August 2014

OP you are either eating more calories than you think or overestimating the calories that you are burning.

also depending on your body composition you might be striving for a difficult body weight. have you ever had a body composition analysis done? this can give you a better idea of how much fat you actually have to lose. for instance i'm 5'5 and my lean body mass is somewhere around 130-140. this means that if i kept my LBM the same and got down to a healthy 20% body fat, i'd weigh 156-168 pounds. trying to get below 156 i'd either have to be OK with having less body fat or losing some of my muscle along the way.

amessam8 · August 2014

Thanks for the calculations and the food scale suggestion.

We'll see how the next 30 days go. Wish me luck.

FatFreeFrolicking · August 2014

Hey,

Thanks for your reply. Do people really use those food scales? Really? I have invested in (another) heart rate monitor to accurate calorie counts. Should I really consider the food scale? If so, any recommendations on good brands?

Yes, we really use a food scale. It is a necessity as measuring cups/spoons are not accurate. I have a Cuisinart stainless steel food scale and love it.

Mr_Knight · August 2014

Need to be able to see the diary to make any specific suggestions.

HRMs don't track calories - they track heart rate and guess at calories. For some exercises this works pretty well, for most the numbers are usually over-estimated by quite a bit.

Again, would need to see the diary to see if that is part of what is happening here.

amessam8 · August 2014

Thanks for this. I have never done a body composition analysis, but it seems a useful tool.

OP you are either eating more calories than you think or overestimating the calories that you are burning.

also depending on your body composition you might be striving for a difficult body weight. have you ever had a body composition analysis done? this can give you a better idea of how much fat you actually have to lose. for instance i'm 5'5 and my lean body mass is somewhere around 130-140. this means that if i kept my LBM the same and got down to a healthy 20% body fat, i'd weigh 156-168 pounds. trying to get below 156 i'd either have to be OK with having less body fat or losing some of my muscle along the way.

AliceDark · August 2014

Hey,

Thanks for your reply. Do people really use those food scales? Really? I have invested in (another) heart rate monitor to accurate calorie counts. Should I really consider the food scale? If so, any recommendations on good brands?

Yeah, a lot of people use them. There's a ton of possible sources of error when you're measuring food, and people tend to under-estimate quite a bit, either because they're measuring wrong (it's easy to pack a lot more ice cream into a 1/2 cup measuring cup), the packaging is wrong (no two chicken breasts weigh the same amount, even if the package says they're all X oz), or just because not all apples/bananas/chips are the same size. Those little variances can erase your deficit over time.

There's virtually no reason not to just get a scale and try it out. They're cheap -- I found mine on Amazon for like $15. You may weigh your food for two weeks and find out that 1300 weighed calories comes out to exactly the amount it did when you were using measuring cups, and you can go back to that method. It usually doesn't happen that way, though, and people end up losing weight when they start weighing food and being more accurate.

Mr_Knight · August 2014

for instance i'm 5'5 and my lean body mass is somewhere around 130-140.

That is a very high amount of LBM for the height. I would be suspicious of that and wouldn't extrapolate it to other cases.

itsbasschick · August 2014

i weigh every bite i put in my mouth, and measure every drop, and i have been losing weight steadily where i didn't before i started weighing / measuring.

Kevalicious99 · August 2014

No, I wasn't using a food scale per se, but I would use measuring cups and scan labels as necessary.

Fail ... this could very well be the reason. You were probably eating more than you thought you were. Measuring cups are not good for really accurate measuring. Go buy a food scale .. weigh your food in grams and use the labels on your food and the database here at MFP for the other things.

Consistency is the key ..

amessam8 · August 2014

Alright, that's it. Tomorrow after my morning workout I'm going to Bed, Bath and Beyond (I have one of those 20% coupons) to see if they have one of those scales. I will spare no expense...ok, I will, but the point is, I am now convinced that it can be a helpful tool.

i weigh every bite i put in my mouth, and measure every drop, and i have been losing weight steadily where i didn't before i started weighing / measuring.

meshashesha2012 · August 2014

for instance i'm 5'5 and my lean body mass is somewhere around 130-140.

That is a very high amount of LBM for the height. I would be suspicious of that and wouldn't extrapolate it to other cases.

not really. i'm 42 and have been consistently lifting weights since I was 16. much of that time i was an athlete (soccer, sprinter and rugby) , some of that time (like 7 years) i was in continual bulk/cut cycles to gain mass for rugby. i also competing in powerlifting and weightlifting and about to do so again :drinker:

so yeah it might *seem* be elevated, but i can assure you i've been putting in the work for 26 years, son :laugh: this is why i'm usually the one in these threads saying just because someone works out consistently has nothing to do with them gaining weight or losing weight. after all, i gained 70 extra pounds all while putting my time in the gym and on the field, it's just that i was also eating a crap load of food too :laugh:

Mr_Knight · August 2014

for instance i'm 5'5 and my lean body mass is somewhere around 130-140.

That is a very high amount of LBM for the height. I would be suspicious of that and wouldn't extrapolate it to other cases.

not really. i'm 42 and have been consistently lifting weights since I was 16. much of that time i was an athlete (soccer, sprinter and rugby) , some of that time (like 7 years) i was in continual bulk/cut cycles to gain mass for rugby. i also competing in powerlifting and weightlifting and about to do so again :drinker: ]

I'm not questioning the number for you

I'm saying that anybody with a more typical activity level/style should be very careful using that number for themselves.

meshashesha2012 · August 2014

for instance i'm 5'5 and my lean body mass is somewhere around 130-140.

That is a very high amount of LBM for the height. I would be suspicious of that and wouldn't extrapolate it to other cases.

not really. i'm 42 and have been consistently lifting weights since I was 16. much of that time i was an athlete (soccer, sprinter and rugby) , some of that time (like 7 years) i was in continual bulk/cut cycles to gain mass for rugby. i also competing in powerlifting and weightlifting and about to do so again :drinker: ]

I'm not questioning the number for you I'm saying that anybody with a more typical activity level/style should be very careful using that number for themselves.

true. i was only suggesting it because the OP might be closer to her goal than she thinks. granted the LBM tests have their flaws, but they at least give a better range to start from than just an arbitrary number from a chart, what we weighed 10 years ago, etc.

Cher1e1n2 · August 2014

food scales are crucial!.. it's amazing how much a banana, pickle, chicken breast.. and steak can actually weight! I'm a pretty good slicer and when I was weighing and trimming portions of steak to freeze I varied from 97-143 grams from what (almost) appeared to be equal pieces. Also use caution when subtracting exercise from your intake to give extra cal to consume...so much plays a part into how much you burn (aerobically/ anaerobically/duration/times per day/...and on and on) DONT GIVE UP.. just make it a game.. have fun with it, this is your body, your life!

Alluminati · August 2014

Alright, that's it. Tomorrow after my morning workout I'm going to Bed, Bath and Beyond (I have one of those 20% coupons) to see if they have one of those scales. I will spare no expense...ok, I will, but the point is, I am now convinced that it can be a helpful tool.

i weigh every bite i put in my mouth, and measure every drop, and i have been losing weight steadily where i didn't before i started weighing / measuring.

<==============Another vote to get a scale.

You will be surprised (sad) to see what a single serving is :laugh:

Really don't know what to do. Please Advise.

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