Weight loss not what I thought?
Fcc2023
Posts: 43 Member
I wonder if anyone could shed some light on this, f or 3 weeks (4 on sunday) ive been on restricted calorie and very low fat diet using my exercise bike every single day for an hour and planking once a day and have just started to add in some weights, not many but a few reps. The thing is, my weight loss isnt what i thought it would be, i only seem to have lost 4 pounds..but the diet and exercise I am doing everyday is more than suggested? Anyone know why this is?
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Replies
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So you lost 1 pound a week. Don't see any problem here. Take a few hundred more calories a day out and you'll lose a bit more if you want.0
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It's calories in vs. calories out. You're going at a one pound per week loss (3500 calorie deficit per week) which is pretty great, actually. Most of us would be thrilled with that rate. If you don't have a lot of weight to lose it isn't going to come off any more quickly than that.0
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A pound per week is pretty good. How many calories are yo eating, and what's your maintenance?0
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Adjust your expectations. 1# a week is a fabulous weight loss! WTG!
Btw....you dont have to eat low fat to lose weight. Unless there is a medical reason for staying low fat, feel free to eat lots of fats! As long as you stay in your calorie goal for the day, it doesn't matter.0 -
Thing is ive only been having breakfast and dinner so pretty restricted anyway never anymore than 1200 max0
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thats about a pound a week, which is a healthy rate to lose it.
are you weighing your food? if not, you are probably eating more than you think. HOw are you calculating your calorie burn? with what the machine says (wrong), what mfp says (wrong) or a HRM (probably still wrong but closer LOL).
but really a pound a week is good! How much do you weigh/ how much do you need to lose?0 -
How much do you have left to lose?0
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I weighed 9st.6.5 to start and now 9st.2.50
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How do you know for certain what your calorie count is? I assume you're weighing your food, right?0
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Thing is im short 5ft2 so its harder for me to lose weight0
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You have to eat to lose. If you're doing a lot of exercise and only eating 1200 calories you're not getting the nutrients and energy you need0
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Yes weighing cereal and milk which is max 200 cals and then banana and yogurt and then a big dinner but i dont weigh that but it is low fat less than 5g fat per 100g0
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Sounds like your weight loss is perfectly sensible for your current size. And ignore the person who says you're not eating enough. If you're short and older, it's probably fine. There's no such thing as 'starvation mode' and you won't start losing more by eating more. If you're not feeling starving and cranky and miserable, your intake is probably fine. I'm a shorty, I'm working out viciously, and eating around 1200-1400 for a 2 pound a week loss. Now, I'm over 200 pounds. You're half my size. It seems logical to me that if you're working out about as much as me, eating as much as me, but half my size, you're going to lose half that amount.
Be realistic with yourself. Keeping up that rate would put you at a nice healthy (assuming you're shorter, like me, because if you were tall you're already at a reasonably healthy weight) 110-115 by summer, and you'll be in nicer shape too!0 -
Its not harder for short people to lose weight. That's an excuse.
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Before I had kids I weighed 8st.6 but i just cannot seem to get below 9 whatever I do0
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Hey people not looking for arguments here just advice
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Well, a few things can happen:
1) You're eating more calories than you're logging
2) You're not burning as many calories as you think you are
3) You're retaining water weight for some reason or another
4) Some combination of 1, 2, and 3.0 -
Firstly, it's not harder for short people to lose weight, but we do have less wiggle room for large deficits to see big losses. A pound a week seems fine.
OP, it's not about how much fat is in your food, it's about how many calories you consume. Weight all the solids you eat and measure your liquids and log your foods in your diary. Don't just guess your intake. When you're short, you have very little wiggle room in your deficit. A food scale will be your best investment.0 -
Advice: measure everything. Don't pick and choose. Everything. Every. Thing. Ev. E. Ry. Thing.0
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Yes maybe... I do my exercise bike for 1 hour it calculates the miles I do as well its averaging 17mph but saying ive burned 900 and something which cant be accurate, and if it is why dont I lose weight quicker? Im 35 so its not as easy as it was when I was in my 20s but soooo frustrating0
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Here is my advice:
1) Weigh EVERYTHING that goes into your mouth. Fat content is irrelevant. Calories count.
2) Accept that 1# a week weight loss is REALLY, REALLY good. Most people with as little to lose as you have aim for .5# a week and can have trouble achieving that.
3) add some heavy weights to your workouts to retain as much muscle mass as you can0 -
Yes maybe... I do my exercise bike for 1 hour it calculates the miles I do as well its averaging 17mph but saying ive burned 900 and something which cant be accurate, and if it is why dont I lose weight quicker? Im 35 so its not as easy as it was when I was in my 20s but soooo frustrating
I would say you're probably burning maybe half that.
As for weight loss, you've received the advice to weigh your food. Do it.
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Okay you want advice? My advice is weigh the food in your big low fat dinner. Carbs and protein have calories.
EVERY TIME I've seen a 1200-er say they're not losing weight, it turns out they're not practicing portion control of some set of foods they've mentally classed as "harmless."
Look, I used to think I couldn't lose weight too. I thought I was trying hard. I thought I was eating 1000 cal / day. But the glass of milk I was logging as 8 ounces? >12 ounces. That skinless chicken breast I was logging as 3 ounces? 8 ounces. That banana or apple I was logging as "one large fruit "? Same amount of calories as 1.5 large fruits. It adds up fast, especially when your goal is low.
FWIW, I USED to think all that. Once I started weighing my food, the weight started to melt off so fast I increased my calorie alotment. I'm still losing weight and I eat 2000 calories a day now (though I also exercise a lot more too). Because I know what I'm actually eating. ETA: Apparently back when I thought I was eating 1000 calories I was eating a lot more than that.0 -
Okay you want advice? My advice is weigh the food in your big low fat dinner. Carbs and protein have calories.
EVERY TIME I've seen a 1200-er say they're not losing weight, it turns out they're not practicing portion control of some set of foods they've mentally classed as "harmless."
Look, I used to think I couldn't lose weight too. I thought I was trying hard. I thought I was eating 1000 cal / day. But the glass of milk I was logging as 8 ounces? >12 ounces. That skinless chicken breast I was logging as 3 ounces? 8 ounces. That banana or apple I was logging as "one large fruit "? Same amount of calories as 1.5 large fruits. It adds up fast, especially when your goal is low.
FWIW, I USED to think all that. Once I started weighing my food, the weight started to melt off so fast I increased my calorie alotment. I'm still losing weight and I eat 2000 calories a day now (though I also exercise a lot more too). Because I know what I'm actually eating. ETA: Apparently back when I thought I was eating 1000 calories I was eating a lot more than that.
Yup. From the forum stickies, for the OP:
community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1
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Now that we've got all your stats: Your maintenance calories are probably around 1700. So eating at 1200 would lead you to lose 1 pound per week which you are. You just had higher expectations I guess. At 128 pounds I wouldn't try losing faster than that anyway. You'd either have to eat even less or exercise even more.0
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Ok maybe im being too impatient.. Always have been i havent weighed my dinners as I only usually have 300kcals max on breakfast and snacks together so I think surely my dinner cant be more than 500 then I also have maybe 2 alcohol drinks in an evening but other than that no fats no chocolate and no crisps all stuff I ate a lot of before ive completely cut out for a month...0
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Ok maybe im being too impatient.. Always have been i havent weighed my dinners as I only usually have 300kcals max on breakfast and snacks together so I think surely my dinner cant be more than 500 then I also have maybe 2 alcohol drinks in an evening but other than that no fats no chocolate and no crisps all stuff I ate a lot of before ive completely cut out for a month...
i can eat 500 calories in a heartbeat. LOL
im telling you (as are others) i bet your dinner has a lot more calories than you think it does!0 -
Ok maybe im being too impatient.. Always have been i havent weighed my dinners as I only usually have 300kcals max on breakfast and snacks together so I think surely my dinner cant be more than 500 then I also have maybe 2 alcohol drinks in an evening but other than that no fats no chocolate and no crisps all stuff I ate a lot of before ive completely cut out for a month...
It's calories that matter. Not fats.
Those alcoholic drinks add up.
You are likely overestimating your intake. Are you logging? Measuring in any way?
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