What am I doing wrong

trentnivins
trentnivins Posts: 68 Member
edited November 2024 in Health and Weight Loss
I weigh 193 pounds, been watching what I eat, trying to stay at 1300 eating calories a day
Exercise, start with free weights, Kettlebell, then ride the stationary bike, with a heart rate monitor for min 30 in range which is in between 114 to 140 bpm which is my fat burning range, I am 47 yrs.
So I have a calorie deficit and exercising and am not losing weight, my body measurements are changing very slightly.
Yes I know my log says I lost a bunch of weight, but I put it back on, and am trying to get it back off.

Replies

  • Kalikel
    Kalikel Posts: 9,603 Member
    If you want to lose weight, you have to eat less and/or move more.

    So, cut back the calories or ramp up the exercising or both.

    You might try changing things up. Do a different kind of exercise, see how that goes.
  • Branstin
    Branstin Posts: 2,320 Member
    If you just started exercising, your muscles will hold onto water for a few weeks. Secondly, are you using a food scale and measuring cups?
  • This content has been removed.
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    You're a man eating only 1300 calories? Why?

    Either you're not logging food accurately, or you're overestimating your exercise calories.
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    I looked through your diary. It looks like you weigh some things, but other things you're logging as items (one biscuit, etc.) or cups.

    I'd say I wouldn't log things like "Bowling" as exercise, but it doesn't matter since you're not eating your exercise calories anyway.

    How long have you been stalled?
  • ana3067
    ana3067 Posts: 5,623 Member
    edited October 2014
    As a male, there is absolutely no reason for you to be eating 1300 calories. This is quite literally close to what a coma patient consumes to maintain their weight.

    Looking at your log:
    1) You are not eating enough, you aren't even usually meeting your net goal!

    2) You do quick add calories. Now this is fine periodically; I just did this last night and will do it again sometime this week because I have some pumpkin dessert my aunt made for Thanksgiving, and I estimated the calories based on other treats I eat of similar weight (turns out most of the desserts I eat - all gluten-free, if that matters for this - are a similar calorie count at the same weight!). But other than that I never do quick add calories. So if you can easily estimate from using an existing entry, do so.

    3) Your net intake is too low to begin with. Try these links, as you can input your non-exercise activity (average out a normal week so you can figure out daily activity)
    exrx.net/Calculators/CalRequire.html
    health-calc.com/diet/energy-expenditure-advanced
    A 20% reduction is usually recommended, and since you do not appear to be obese this should be enough for you as well. It usually provides around 1lb/week losses. So if you are not losing 4-5lbs a month, then you can lower your net intake or your exercise calories; lower net by 50-100 and monitor for a few weeks, or lower exercise calorie consumption to around 75%, which you can easily do by just logging 75% of the exercise time/calories burned and then eat back all of what you've logged.

    4) Try being as consistent with intake as possible so you can have an easier time figuring out what is and isn't working. Eat as close to your net as possible, and eat back all exercise calories. After a month, look at your overall weight loss. If you've not lost as expected after that month, take the steps outlined above :)

    5) Not required, but weighing food is very helpful. A lot of people will measure liquids though, I assume because a lot of scales don't offer volume weighing features (which i found while looking for a new scale this past week). Not sure what stores are in Sherwood Park, but Target, London Drugs (where I just bought my current scale - uses AAA batteries and weighs volumes), Canadian Tire, Bed Bath & Beyond, and probably Walmart all have scales. I bought my first scale at Canadian Tire.. Starfrit? Don't recommend it, but they might have other brands. South Edmonton Common would be worth driving to if you can't find anything in Sherwood Park, since there's a BB&B, London Drugs, and Walmart.
  • trentnivins
    trentnivins Posts: 68 Member
    Thank you for all the comments everyone, I have quickly scanned them all, will read through and understand them.
    Thanks again
  • philwrightfitness
    philwrightfitness Posts: 122
    edited October 2014
    1300 ? Your metabolism probably went south for the winter, you shouldn't really be more than 20 percent below maintenance ...eat more train harder...
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    edited October 2014
    1300 ? Your metabolism probably went south for the winter, you shouldn't really be more than 20 percent below maintenance ...eat more train harder...

    No don't eat more that's just wishful thinking.

    You just eating far more than you think you logging is inaccurate there's numerous non logged days and quick added calories. Get your logging sorted and set a more sensible goal (you could easily be eating 1800 and losing weight

    Have a look at the links

    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
    http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=guide+to+sexypants&page=1#posts-18361594
  • yoovie
    yoovie Posts: 17,121 Member
    hey sometimes it happens faster sometimes slower, its all about how you are changing across the board more than the just the scale anyway right? What is changing about you lately if not your weight?
  • arb037
    arb037 Posts: 203 Member
    A couple of things to help. What is your height and bodyfat %? Determine you BMR and TDEE ( use online calculators). Once you find your TDEE based on activity level, you should aim for a "reasonable" deficit to start. No male should be eating 1300 calories, that is far to little.
    You should not go below your BMR.
    Our bodies adapt over time, so if you have been running this severe deficit for any length of time, your Leptin levels have crashed aa well as T3 function and your metabolism has slowed significantly! 10-15%
    You should figure out the things I mentioned above to understand where your maintenance calorie level is, then "reverse diet" back up to maintenance to heal your metabolism then start with a reasonable deficit and slowly manipulate it down again. Reveres dieting consist of adding back 100-150 calories to your 1300 every 7-10 days until you reach your tdee. By doing this you help prevent a rebound weight gain and heal metabolism.
  • SunnyPacheco
    SunnyPacheco Posts: 142 Member
    This thread is almost a year old?
This discussion has been closed.