Not Losing Weight
eepeter
Posts: 24 Member
I am eating just under my 1270 recommended calories, not feeling hungry by choosing filling foods and avoiding any high sugar foods (E.g. no more desserts or hot chocolate etc...). Making my own lunches. I have added in an hour power walk (3.0-3.5mph aim) everyday since Monday. However I have been the same weight of 91.4kg for seven days now. Any advice? Thank you.
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Replies
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Hehe. For the last seven days my net calories is 1315 over...which I suppose is nearly a day itself. And given I have never power walked for that length of time it could be muscles building, or the muscles retaining water to repair. Otherwise I am not sure.0
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If you are at a calorie deficit, you will lose weight. The only reasons to not lose weight are either0
1. you're overestimating the number of calories you burn each day
2. underestimating the number of calories you consume each day
3. or you're retaining enough water to temporarily obscure the amount you're losing.
For #1, check your numbers and make sure you calculated your daily burn correctly. Also, check your exercise calories...are you using MFP's estimates (which are often too high) or a heart rate monitor or a gym machine's estimates?
For #2, are you weighing and recording everything, or just guessing the amounts and eyeballing portions? Are you recording all of it, even snacks, tastes while cooking, condiments, etc.?
For #3, have you changed your workout routine in the last month, even by increasing the intensity? Have you eaten things with more sodium? More carbs? Your body will retain water, sometimes significant amounts, for many reasons including muscle repair after workouts, increased sodium or carbohydrates, or normal hormonal fluctuations.
Have you tried measuring with a measuring tape? How about progress photos? Often, those things are way more telling than the scale. You can weigh exactly the same thing and look completely different after following a good program.
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So how long have you been at this? Do you log regularly? If you don't weigh your food you need to start. Eyeballing and measuring cups don't cut it. Also, MFP overestimated calories burned for exercises, you should probably only eat back about 50%-75% of the calories it estimates you burn.0
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Also, it's only been 7 days...0
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SnuggleSmacks wrote: »If you are at a calorie deficit, you will lose weight. The only reasons to not lose weight are either0
1. you're overestimating the number of calories you burn each day
2. underestimating the number of calories you consume each day
3. or you're retaining enough water to temporarily obscure the amount you're losing.
For #1, check your numbers and make sure you calculated your daily burn correctly. Also, check your exercise calories...are you using MFP's estimates (which are often too high) or a heart rate monitor or a gym machine's estimates?
For #2, are you weighing and recording everything, or just guessing the amounts and eyeballing portions? Are you recording all of it, even snacks, tastes while cooking, condiments, etc.?
For #3, have you changed your workout routine in the last month, even by increasing the intensity? Have you eaten things with more sodium? More carbs? Your body will retain water, sometimes significant amounts, for many reasons including muscle repair after workouts, increased sodium or carbohydrates, or normal hormonal fluctuations.
Have you tried measuring with a measuring tape? How about progress photos? Often, those things are way more telling than the scale. You can weigh exactly the same thing and look completely different after following a good program.
Yes all of this /\0 -
I also wanted to add, you haven't mentioned your current stats, but unless you're very, very short, 1270 is not a good calorie goal for you. I eat way more than that and I'm a 5' 3 1/2" female who only needs to lose 20 lbs. For example, I eat around 1500 on lazy days, up to 1850 on more active days.0
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You are a male and that's all you're eating??? What are your stats?0
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I advise adding at least 500 calories to your daily consumption. Although maybe a daily total of 2000 might be smarter still. But i'm just guessing based on my own experience.
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Eating too much. There is no other explanation.0
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Since you are a guy @ 200 lbs, there is no reason to eat so few calories. You will not be able to get enough nutrients for your body and definitely would be able to get enough protein which could cause you to lose more muscle than you would probably like. How tall are you and do you exercise? If you do exercise, did you just start? Also, can you unlock your diary? And do you use a food scale?
Also, seven days is not long enough to see if something is working or not.0 -
Up your calories to a sensible amount, log everything, give it longer than 7 days.0
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You're inhibiting your own progress with so little food intake.I am eating just under my 1270 recommended calories, not feeling hungry by choosing filling foods and avoiding any high sugar foods (E.g. no more desserts or hot chocolate etc...). Making my own lunches. I have added in an hour power walk (3.0-3.5mph aim) everyday since Monday. However I have been the same weight of 91.4kg for seven days now. Any advice? Thank you.
Try just losing 1 pound per week. Follow the MFP recommendations for
steady, safe and lasting results. When we crash diet and lose weight too fast, our metabolism can stifle. Yes, you'll lose weight, but what kind of loss will it be?
You'll lose too much muscle which further slows metabolism. and once you finally reach your weight goal...guess what? You look and feel bad, and the weight starts piling back on in most cases. Don't be that person.
Remember, this is not a race.
GOOD LUCK!
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1. you are not eating enough
2. you need to get a food scale and weigh/log/measure everything
3. if you are not losing right now it is either water retention or inaccurate logging
4. it has only been seven days.it usually takes your body about two to three weeks to adapt to any change….
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Water weight fluctuations occur daily. It's not a one time thing and it goes away. Other fluctuations from carb level, sodium intake or even hormones can provide similar affects. I weigh myself daily and I range from 182-185 depending on the day. It's ridiculous to suggest a male who is 200 lbs is eating too much at 1200 calories without even getting any information or being able to see their food diary.
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Water weight fluctuations occur daily. It's not a one time thing and it goes away. Other fluctuations from carb level, sodium intake or even hormones can provide similar affects. I weigh myself daily and I range from 182-185 depending on the day. It's ridiculous to suggest a male who is 200 lbs is eating too much at 1200 calories without even getting any information or being able to see their food diary.
It isnt ridiculous at all. What it says on a diary is irrelevant. I can put anything on a diary. If the person isnt losing weight, then they arent eating at a calorie deficit-1 -
Water weight fluctuations occur daily. It's not a one time thing and it goes away. Other fluctuations from carb level, sodium intake or even hormones can provide similar affects. I weigh myself daily and I range from 182-185 depending on the day. It's ridiculous to suggest a male who is 200 lbs is eating too much at 1200 calories without even getting any information or being able to see their food diary.
It isnt ridiculous at all. What it says on a diary is irrelevant. I can put anything on a diary. If the person isnt losing weight, then they arent eating at a calorie deficit
And I would agree with you if it wasn't for the fact it's been 7 days and water weight alone can mask fat loss.
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I have made my diary public for now. I like to weigh every morning, which I know is wrong. And the scales I use can vary depending on where I position them which is annoying.
Every Sunday at the same time I am going to Boots Pharmacy for a 70p weight in, which measures height/weight/body fat and BMI. MFP said 1470 when I first began, now it says 1270 which confused me but they suggested it was because their formula for calculating has now changed.
I am 5ft 8inch (178 cm), started at 100kg (But I never used MFP then). I measure all food, watch my protein intake and eat over at least once a week.
I have been on this course to weigh loss with life changes, since after I hit 27 birthday in August, I think around 16th September when I weighed in at 99.8kg. I had enough....and here I am now...
Surprisingly I have not found this hard. The biggest change for me was to remove eating as an activity (Meeting with friends for lunch, avoiding buffets and little to no fast food). Currently on a 30 day no Chinese personal challenge.0 -
1. you are not eating enough
2. you need to get a food scale and weigh/log/measure everything
3. if you are not losing right now it is either water retention or inaccurate logging
4. it has only been seven days.it usually takes your body about two to three weeks to adapt to any change….
This guy is 100% correct on every point. A food scale is going to be your most valuable tool. Dont use measuring cups to measure solids, you need to use a food scale. $20 at your local grocery store...and yes give it time!0 -
weekly reduce your calories or up your excercise ever so slightly, slow and steady wins the race0
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weekly reduce your calories or up your excercise ever so slightly, slow and steady wins the race
You're suggesting for a male eating just over 1200 calories to cut back more? No.
OP, it's most likely water weight from the exercise. But you really do need to eat more. I'm female, two inches shorter, and about the same weight (199 pounds) and I lose eating 1600-1800.0 -
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OP, I took a peek at a couple of days of your diary, and I am going to guess you are not weighing/measuring your foods, and you are not actually eating 1200 cals. Try focusing on accurately logging, pick a reasonable calorie goal, and give it 3-4 weeks to start working. Good luck :drinker:0
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I have made my diary public for now. I like to weigh every morning, which I know is wrong. And the scales I use can vary depending on where I position them which is annoying.
Every Sunday at the same time I am going to Boots Pharmacy for a 70p weight in, which measures height/weight/body fat and BMI. MFP said 1470 when I first began, now it says 1270 which confused me but they suggested it was because their formula for calculating has now changed.
I am 5ft 8inch (178 cm), started at 100kg (But I never used MFP then). I measure all food, watch my protein intake and eat over at least once a week.
I have been on this course to weigh loss with life changes, since after I hit 27 birthday in August, I think around 16th September when I weighed in at 99.8kg. I had enough....and here I am now...
Surprisingly I have not found this hard. The biggest change for me was to remove eating as an activity (Meeting with friends for lunch, avoiding buffets and little to no fast food). Currently on a 30 day no Chinese personal challenge.
You have your goal set to lose 2 pounds per week. I know this because, from your stats, your TDEE should be around 2300 at sedentary. Your MFP goal is subtracting 1000 calories from your daily burn. Reset your goals in MFP to lose no more than 1 lb per week (and if you want any chance at building muscle through lifting, set it at .5 lb per week. You won't build much at a deficit, but you can make some newbie gains and build strength).
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Everyone has assumed I am not measuring my food. I am. Look at my food diary I keep within the recommended portions on most things. Sometimes I will have 60g instead of 30g of cereal, but that is only if I did not sleep well.
I have a scales in the kitchen, best thing I have ever purchased. If only is recommend a weight loss course, than I would buy them a kitchen scales.
At this point I can only conclude it is water weight because of my new hour walk introduced at lunch, which I started this Monday.
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