3 weeks, decent deficit, no loss.

mareacuda
mareacuda Posts: 26 Member
in Health and Weight Loss
So I have been hanging around here for 3 weeks now. I track all my food, stopped drinking so much wine, haven't eaten out for lunch once, and keep my calories to 1,200/day. I had it set to 1,600 but lowered it after I saw no loss for 10 days.

I just had my third weigh in and I still haven't lost anything. I am not overeating. I weigh/measure everything. I have a green smoothie w/protein or a protein shake for breakfast, raw almonds IF I have a snack (which I count out), a salad for lunch, and typically protein/veg for dinner. (This varies of course, those are my go -tos).

I am female, 6' tall, 269 lbs, with an office job. I have been trying to run the steps in my office as often as possible, and I try to take a mile walk every day with the dogs or my daughter. My TDEE is roughly 2350, so I am at a decent deficit and was expecting 1.5-2lbs/week. Nothing is a huge blow to my confidence.

I know I could cut down to 1,000 if I had to, I would just rather not. Anyone else in a similar boat? I feel like I'm starting out on the wrong foot here.
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Replies

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Is your job high stress? Do you sleep well? Do you have any hormonal issues?

    A.C.E. Certified Group Fitness and Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • astroophys
    astroophys Posts: 175 Member
    At 6' tall, I wouldn't recommend you drop to 1000 calories. Even 1200 is low for someone of your height. I'm 5'7, sedentary, and I could lose on 1600 (though I choose to eat less).

    Question, are you measuring your progress in any way other than the scale? For instance, are your clothes any looser?

    Also, how is your water intake?

    And how are you weighing yourself? Same time and in the same conditions (for example, first thing in the morning before/after going to the bathroom, etc)?
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    When you say you weigh/measure everything - what does this mean to you? I'm not trying to be picky, just trying to understand where any errors may be happening.

    Weigh all solid food on a digital food scale - and make sure the database entries are accurate. I logged salmon one day last week and the first entry I selected listed something like 90g of fat in a 112g serving. Not accurate. I've seen things on people's food logs that say something like 6oz meat for 90 calories. Just not possible to be that low for that much food.

    That includes fruit. Some entries may be 1 medium banana = x calories. But you don't know what its based on, and a banana can be anywhere from 80-135 calories depending on the size. Not as important for less calorie dense foods, but still important in the long run. Also weigh breads. The package may say 2 slices = 41g. Food packaging can be off 10-20% and still be accurate enough based on labeling requirements. When I weigh bread, the 2 slices is generally 49-53g. Those details add up. Don't forget beverages, cooking oils.

    I'm just trying to point out some of the common calorie counting errors because after 3 weeks you'd expect some change on the scale. On the other hand, its possible you're doing everything right and just need more time. I gain 3-3.5 pounds the day after I start my period. (Some women report the water retention at different points in their cycle.) I show a gain from a very high sodium weekend, and you will retain water for muscle repair after starting a new fitness routine. So its possible that you've just happened upon timing where a series of water-weight retention is temporarily masking your scale efforts.

    Other than that, make sure you're consistent with weighins. Same scale, in the same location, with the same level of dress (or undress) and same time of day.

    If you're certain your logging is up to par, then just give it another 2-3 weeks.
  • MarlyJoy
    MarlyJoy Posts: 1 Member
    There could be many reasons why you aren't losing weight. Have you been on many diets before? Are you insulin resistant? Elevated levels of the stress hormone, cortisol? High estrogen? Are you getting enough sleep at night? There are so very many things. Stay with it but do not go any lower with your calories. Try to get more of your calories from veggies and protein. Maybe a dietician could help you. Some health insurance companies will pay for this. Focus on all of the positives. You're getting more exercise, you are tracking the food. We don't give ourselves enough credit for what we are doing to improve our health, instead we beat ourselves up for what the scale tells us and we allow it be in control of our emotions. Stick to your plan and eventually your body will reflect your new good habits. Focus on how you feel and find ways to build yourself up. Try not to be in a hurry. It took a lifetime of poor habits to get here. It's going to take some time to readjust and become new. I've been struggling as well. It took me 7 months to get rid of 6 lbs. so I know how you feel and I am working to take my own advice. It is difficult to be patient but I'm in this for the long haul. I can't believe I have become someone who works out almost every single day. I never saw that happening but it has and I remind myself how much healthier I've become. The scale is a tool and that is all it should be. Of course I want to see those numbers go down but I refuse to let the scale judge me. I hope this helps and gives you encouragement!
  • mareacuda
    mareacuda Posts: 26 Member
    At 6' tall, I wouldn't recommend you drop to 1000 calories. Even 1200 is low for someone of your height. I'm 5'7, sedentary, and I could lose on 1600 (though I choose to eat less).

    Question, are you measuring your progress in any way other than the scale? For instance, are your clothes any looser?

    Also, how is your water intake?

    And how are you weighing yourself? Same time and in the same conditions (for example, first thing in the morning before/after going to the bathroom, etc)?

    At my weight, I feel like I should be able to see pounds come off on the scale. It's not as though I'm 10 lbs from my goal. My clothes feel the same. I physically feel a bit better, not as foggy in the brain, more energy. That just doesn't feel like enough I guess.

    Water intake- I drink about 8 16.9oz water bottles per work day (my bosses refuse a water cooler so I'm killing the environment) plus an additional 20-40 oz in the evenings. I drink no flavored water, soda, tea, or other beverages except an occasional (1-2 per week) glass of red wine.

    I weigh same time/same conditions every Tuesday morning when I wake up.
  • mareacuda
    mareacuda Posts: 26 Member
    Is your job high stress? Do you sleep well? Do you have any hormonal issues?

    A.C.E. Certified Group Fitness and Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    Not very high stress at all. I have a decent amount of pressure on me (real estate) but I have a good handle on it and don't get worked up often. I sleep from about 11pm-7am consistently. Hormonal issues- Not certain. I need to examine further. A few years ago, I was seeing a doctor trying to figure out what was going on and she just tried to put me on Phentermine (sp?)- no other solutions were offered.
  • kshadows
    kshadows Posts: 1,315 Member
    . My TDEE is roughly 2350, so I am at a decent deficit and was expecting 1.5-2lbs/week. Nothing is a huge blow to my confidence.

    I know I could cut down to 1,000 if I had to, I would just rather not. Anyone else in a similar boat? I feel like I'm starting out on the wrong foot here.

    So you're eating an 1,150 calorie deficit?

    1200 calories is REALLY low for someone who's 6' tall. I'd go back to the 1600 and make sure you're accurately logging everything.
  • mareacuda
    mareacuda Posts: 26 Member
    When you say you weigh/measure everything - what does this mean to you? I'm not trying to be picky, just trying to understand where any errors may be happening.

    Weigh all solid food on a digital food scale - and make sure the database entries are accurate. I logged salmon one day last week and the first entry I selected listed something like 90g of fat in a 112g serving. Not accurate. I've seen things on people's food logs that say something like 6oz meat for 90 calories. Just not possible to be that low for that much food.

    That includes fruit. Some entries may be 1 medium banana = x calories. But you don't know what its based on, and a banana can be anywhere from 80-135 calories depending on the size. Not as important for less calorie dense foods, but still important in the long run. Also weigh breads. The package may say 2 slices = 41g. Food packaging can be off 10-20% and still be accurate enough based on labeling requirements. When I weigh bread, the 2 slices is generally 49-53g. Those details add up. Don't forget beverages, cooking oils.

    I'm just trying to point out some of the common calorie counting errors because after 3 weeks you'd expect some change on the scale. On the other hand, its possible you're doing everything right and just need more time. I gain 3-3.5 pounds the day after I start my period. (Some women report the water retention at different points in their cycle.) I show a gain from a very high sodium weekend, and you will retain water for muscle repair after starting a new fitness routine. So its possible that you've just happened upon timing where a series of water-weight retention is temporarily masking your scale efforts.

    Other than that, make sure you're consistent with weighins. Same scale, in the same location, with the same level of dress (or undress) and same time of day.

    If you're certain your logging is up to par, then just give it another 2-3 weeks.

    I don't use a digital food scale (it's on my shopping list!) but I really feel like I am extremely close, and always over estimate if I am unsure.
  • pjstar31
    pjstar31 Posts: 26
    Try adding some more intensive exercises than just walking. I'm 6'2" myself and I eat 1400-1600 calories per day and am able to lose 1.5-2 pounds per week even with a desk job. I workout for about 35 minutes 3-4 days per week on an elliptical and I like to push it so that I'm really sweating at the end of the workout.

    Try giving the Couch-To-5k program a go. You can Google it for the website. I know several people personally that have done it and have had success with losing weight and they all say it's easy to do. :smile:
  • mareacuda
    mareacuda Posts: 26 Member
    Try adding some more intensive exercises than just walking. I'm 6'2" myself and I eat 1400-1600 calories per day and am able to lose 1.5-2 pounds per week even with a desk job. I workout for about 35 minutes 3-4 days per week on an elliptical and I like to push it so that I'm really sweating at the end of the workout.

    Trying giving the Couch-To-5k program a go. You can Google it for the website. I know several people personally that have done it and have had success with losing weight and they all say it's easy to do. :smile:

    Thanks! I just bought the PiYo DVD's to start (had to buy a stupid DVD player... haha. We didn't have one!). I have tried Couch to 5k but never finished it before... I could definitely give it a go again.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Is the exercise part of your regimen new? If so you could possibly be retaining water as your body is getting use to it (look up the whoosh effect). Your diary is closed, but perhaps you're eating more than you think?
  • abear007
    abear007 Posts: 84 Member
    I know I could cut down to 1,000 if I had to, I would just rather not. Anyone else in a similar boat? I feel like I'm starting out on the wrong foot here.
    I've plateaued myself - basically held the same weight for almost 3 weeks now. Frustrating but also expected.
  • RGv2
    RGv2 Posts: 5,789 Member
    Please make your diary public to get more detailed answers.

    You don't need to add in more strenuous exercise to lose weight. Right now, that may be the last thing you need as it could be detrimental and cause injury until you get used to added exercise.

    At your ht/wt/age, if you were accurately in taking 1200 calories the weight would be falling off. IMHO, something in your logging isn't correct, or there is something else going on with your body in the background.

    The first place I'd look at is the logging though.
  • thefiley
    thefiley Posts: 14
    I don't use a digital food scale (it's on my shopping list!) but I really feel like I am extremely close, and always over estimate if I am unsure.
    I think this may be the issue, you may be consuming a lot more calories than you think. If you have no prior experience of frequently weighing your food, it's incredibly easy to underestimate - even if you think that you are acutally overestimating, Especially foods that are high in fats really add up, since they are so incredibly "dense" in terms of calories (bad phrasing, but you get what I mean.)

    I'd recommend to get one as soon as possible and then start at 1600 again (but with properly weighing everything). It's always better to start dieting as "high" as possible since this will allow you to cut calories little by little once you hit a plateau. At 1200, there's not much to cut anymore.
  • mareacuda
    mareacuda Posts: 26 Member
    Please make your diary public to get more detailed answers.

    You don't need to add in more strenuous exercise to lose weight. Right now, that may be the last thing you need as it could be detrimental and cause injury until you get used to added exercise.

    At your ht/wt/age, if you were accurately in taking 1200 calories the weight would be falling off. IMHO, something in your logging isn't correct, or there is something else going on with your body in the background.

    The first place I'd look at is the logging though.

    OOPS! I didn't realize my diary was private. I changed it now! Please feel free to check it out and let me know if you see anything I should be changing.
  • adamitri
    adamitri Posts: 614 Member
    Is the exercise part of your regimen new? If so you could possibly be retaining water as your body is getting use to it (look up the whoosh effect). Your diary is closed, but perhaps you're eating more than you think?

    This is what happened to me. I started retaining water at first and actually went up in a weight a little bit. And now I'm back to a slow and steady pace.
  • 1princesswarrior
    1princesswarrior Posts: 1,242 Member


    I don't use a digital food scale (it's on my shopping list!) but I really feel like I am extremely close, and always over estimate if I am unsure.


    This is your problem. If you are not actually weighing your solid food intake then you are eating more than you think.

    Read the following:
    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
  • Chevy_Quest
    Chevy_Quest Posts: 2,012 Member
    bump to read and learn
  • yo_andi
    yo_andi Posts: 2,178 Member
    Hey there, I am the same height and just about the same weight and age as you. I lose at 2150 calories a day (but I don't eat exercise calories back). It took me three years to get to a point where I see steady weight loss. The missing link was actually weighing food. I took a look at your diary (thanks for opening it!) and noticed that you log things like "One half of a banana". Last week, I bought a bunch of bananas... there were 5 in the bunch and it weighed 1.25 lbs. This week I bought another bunch of bananas, there were 5 in the bunch and it weighed closer to two lbs. See the difference? A half a banana from the first bunch would have been significantly smaller than a half a banana from the second bunch.

    Definitely pick up a food scale, and don't be afraid to raise your calories a bit!
  • jeffpettis
    jeffpettis Posts: 865 Member
    I don't use a digital food scale (it's on my shopping list!) but I really feel like I am extremely close, and always over estimate if I am unsure.
    I think this may be the issue, you may be consuming a lot more calories than you think. If you have no prior experience of frequently weighing your food, it's incredibly easy to underestimate - even if you think that you are acutally overestimating, Especially foods that are high in fats really add up, since they are so incredibly "dense" in terms of calories (bad phrasing, but you get what I mean.)

    I'd recommend to get one as soon as possible and then start at 1600 again (but with properly weighing everything). It's always better to start dieting as "high" as possible since this will allow you to cut calories little by little once you hit a plateau. At 1200, there's not much to cut anymore.

    ^^^ This ^^^

    You are eating more than you think...

    Unless you have an underlying medical condition, and even then, the only thing absolutely required for weight loss is a calorie deficit. Not losing, not in a deficit.
  • mareacuda
    mareacuda Posts: 26 Member
    Hey there, I am the same height and just about the same weight and age as you. I lose at 2150 calories a day (but I don't eat exercise calories back). It took me three years to get to a point where I see steady weight loss. The missing link was actually weighing food. I took a look at your diary (thanks for opening it!) and noticed that you log things like "One half of a banana". Last week, I bought a bunch of bananas... there were 5 in the bunch and it weighed 1.25 lbs. This week I bought another bunch of bananas, there were 5 in the bunch and it weighed closer to two lbs. See the difference? A half a banana from the first bunch would have been significantly smaller than a half a banana from the second bunch.

    Definitely pick up a food scale, and don't be afraid to raise your calories a bit!

    Thanks! I will definitely grab a food scale. I just feel like even if I am grossly underestimating the calories in my half banana, I can't possibly be overeating enough to cause no loss the last three weeks. I am extremely afraid to raise my calories... but I could try bumping back to 1,600 for a bit and see what happens.
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    Water intake- I drink about 8 16.9oz water bottles per work day (my bosses refuse a water cooler so I'm killing the environment) plus an additional 20-40 oz in the evenings. I drink no flavored water, soda, tea, or other beverages except an occasional (1-2 per week) glass of red wine.

    Is tap water dangerous where you live? Because you could just refill one water bottle... Or maybe you could buy a Britta (or other) filter water jug to keep at your desk or in the fridge?
  • mareacuda
    mareacuda Posts: 26 Member
    Water intake- I drink about 8 16.9oz water bottles per work day (my bosses refuse a water cooler so I'm killing the environment) plus an additional 20-40 oz in the evenings. I drink no flavored water, soda, tea, or other beverages except an occasional (1-2 per week) glass of red wine.

    Is tap water dangerous where you live? Because you could just refill one water bottle... Or maybe you could buy a Britta (or other) filter water jug to keep at your desk or in the fridge?

    We have no kitchen area, just a restroom and the faucet is definitely questionable. I have a pitcher I could bring in, but the faucet is extremely short, I would have to literally fill up a small cup and pour it in the pitcher. In the words of Sweet Brown... Ain't nobody got time for that.
  • jkal1979
    jkal1979 Posts: 1,896 Member
    Water intake- I drink about 8 16.9oz water bottles per work day (my bosses refuse a water cooler so I'm killing the environment) plus an additional 20-40 oz in the evenings. I drink no flavored water, soda, tea, or other beverages except an occasional (1-2 per week) glass of red wine.

    Is tap water dangerous where you live? Because you could just refill one water bottle... Or maybe you could buy a Britta (or other) filter water jug to keep at your desk or in the fridge?

    We have no kitchen area, just a restroom and the faucet is definitely questionable. I have a pitcher I could bring in, but the faucet is extremely short, I would have to literally fill up a small cup and pour it in the pitcher. In the words of Sweet Brown... Ain't nobody got time for that.

    You could always get a gallon jug to fill up at home and take to work with you.
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Without a scale, you honestly don't know how many calories you're consuming. Can be bought cheap (under $25) at Walmart and such, even cheaper perhaps online thru Amazon.

    Until you get a food scale, I'd say to focus on building healthy habits. Such as reasonable portions, variety of fruits & vegetables and so on. You could/should see some results without it, just depends on what actually is in what you're eating. Hard to know.


    I don't use a digital food scale (it's on my shopping list!) but I really feel like I am extremely close, and always over estimate if I am unsure.
  • shireeniebeanie
    shireeniebeanie Posts: 293 Member
    Don't worry about the water. Recycle your bottles and let go of the guilt. I buy it by the case at Costco and drink bottled water at home, because even filtered tap water tastes terrible to me.

    Definitely weigh your food--scales are cheap!

    Plateaus do happen, but keep doing what you're doing. I often see nothing for several weeks and then whoosh! Suddenly 2 pounds fell off. The body does like to hold onto water. The trick is to figure out how to change things up. For me, it seems to happen a couple of days after a cheat day, just once or twice/month.
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Looked at your diary - and I noticed you have a Fitbit but the past few days show 0 adjustment. (I only looked for a few days.)

    Do you normally have an adjustment or not? If not, then your MFP activity setting is too high. Such as:

    I have lightly active as my setting. Whenever my Fitbit syncs, MFP gets the reading from Fitbit from how many calories I've burned for the day. At the end of the day, if Fitbit shows I've burned less than MFP expected - then there is no adjustment. If you're set to lightly active, you may want to a) change to sedentary or b) make an effort to move more. I'm well known in my house for running in place in the evening to get my steps in & burn up.

    That should not prevent weight loss, but moving more has health benefits and in the long run, it does the body good.
  • trinatrina1984
    trinatrina1984 Posts: 1,018 Member
    I would say get some electric food scales log absolutely everything that goes into your mouth for a couple of weeks and if there is still no change make an appointment to see if there maybe any health reasons you are unaware of that are stalling the weight loss.
  • Kalikel
    Kalikel Posts: 9,603 Member
    Make sure you check in with your doctor. There could be a physical reason you don't lose. "I feel fine. I'm not sick. I don't need a doctor to tell me I'm fat." - those aren't good reasons not to see a doctor when beginning a journey. There is a reason why doctor recommend seeing yours when beginning. Be smart. Go. They will be able to give you a roundabout number of calories a day, tell you which foods you should and shouldn't be eating and guide you as you go.

    This is my advice, but do what the doctor says.

    Drink water. If your water tastes gross, add a lot of ice until you get used to it. Freezing cold water tastes better. If you find you have a hard time drinking it, use straws. My grandma used straws and washed them out. I think she went through one pack every decade. (Depression-era people didn't waste much, even when they got old, lol.)

    Cut the red meat, cake, cookies, pies, ice cream and other empty calories. Eat lean, white meat, loads of fruits and veggies, low-fat or no-fat dairy and whole grains. It's not easy at first. It's not a fun diet that indulges whatever emotional and mental pleasure you get from food (generally), but it is healthy and will keep you feeling FULL if you eat enough of it. Do this for AT LEAST six weeks before you start saying, "I can have a little ice cream." Occasional indulgences are for rare occasions. :)

    Kick up the exercise. Add a little more.

    Good luck.
  • AliceDark
    AliceDark Posts: 3,886 Member
    Be very careful when selecting entries from the food database, because some of the ones you have listed look a little off. For example, 1 serving of guacamole chicken for 131 calories or 1.25 pounds of boiled lobster for 150 calories?? (Please tell me I'm reading that last entry wrong).

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