Weight Loss- Please Help!

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vickynewbery
vickynewbery Posts: 1
edited November 2024 in Health and Weight Loss
Hello,

It would be great if someone could give me some advice. I really want to lose about 2st. I eat healthy and I exercise every day but I don’t feel like I am losing that much weight.
I am burning on average 700-800 calories a day (sometimes even more) I log all the food I eat and all the exercise I do on myfitnesspal. I start with 1,200 Calories, after exercise it increases to about 2,000+, therefore I will increase my calories. Is this correct or should I be sticking to 1,200 Calories.
I am really struggling to lose weight. I absolutely love exercise and anything to do with fitness, but it can be quite upsetting when I feel my hard work is not being rewarded.
I would really appreciate any advice from anyone.

Thank you so much!

Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    1) Weigh all your food on a digital scale and log everything

    2) Do not believe the exercise burns that MFP gives you from it's database, nor burns you get from machines - start by eating back 50% of the calories then you can increase to 75% if you want and are still losing weight
    - or get an HRM if steady-state cardio and take 10% off as a safety margin

    Make sure your settings are correct in terms of activity level, weight etc

    Drink water

    there's no tricks beyond 1) and 2)
  • jmaidan
    jmaidan Posts: 93 Member
    Others will say otherwise, but I didn't start losing weight and until I stopped eating back my calories.
  • cbhubbybubble
    cbhubbybubble Posts: 465 Member
    edited December 2014
    Calorie burn is often overestimated. You should eat some back, but not all. If you're stuggling, it's possible you are not logging completely accurately or are eating back more calories than you are actually burning. With a closed diary, it's hard to say more than that
  • galprincess
    galprincess Posts: 683 Member
    the 1st stone was the hardest for me as I had to find what worked , if you use MFP for exercise burns then divide their readings in half and only log that! make sure you log food and weigh and measure accurately, set your goal to 0.5lbs I did this and I found it worked for me. exercise is important for health but if you are not losing weight its more likely to be with how much you are eating also watch sodium levels I bloat if I eat high levels of sodium and drink tons of water
  • Abstraktimus
    Abstraktimus Posts: 213 Member
    jmaidan wrote: »
    Others will say otherwise, but I didn't start losing weight and until I stopped eating back my calories.

    Just a quick one, did you eat back all of your calories burnt?
  • DawnieB1977
    DawnieB1977 Posts: 4,248 Member
    I just looked at your profile. For a start, you're a UK10/12, which isn't overweight anyway (that's the size I am in my profile pic, pre-pregnancy) so any weight loss is going to be slower. 1200 calories is way too low, so you need to aim for more calories. Are you sure you need to lose 2 stone?

    So, aim for more calories, but make sure you're accurate with your logging so you're not going over those calories.

    What exercise do you do? Make sure to incorporate some strength training.

    Personally I don't eat back exercise calories. I aim for 1550 calories a day, and I workout a lot, but I don't touch those exercise calories. I use a food scale and I still only lose 1-1.5lbs a week.
  • mymodernbabylon
    mymodernbabylon Posts: 1,038 Member
    I have lost 1-1/2 stone. I set my diary to -1/2 lb loss per week and ate back 1/2 of my exercise calories. It took time but it worked and I was eating more than many other people which meant I wasn't losing as much muscle. I was also lifting weights which helped. I then found Eat More 2 Weight Less and I'm healthier and happier following their guidelines. I'm currently on maintenance but will move to a TDEE-15% cut. I would definitely suggest their website or the group on MFP.
  • Liftng4Lis
    Liftng4Lis Posts: 15,149 Member
    Weight loss is accomplished with a caloric deficit, exercise is for health. I would try eating back only half the exercise calories and see how that goes for a month or so *(gives room for over calculations).
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