Scale not budging
heatherhoman7
Posts: 15 Member
I have been working out and eating well for about 5 weeks now and my weight has not budged at all. I am 36, I do 20 minutes of Fitstar training a day plus 45-50 minutes doing intervals on the treadmill or the Elliptical 4 times a week. I have a fit bit and generally get in about 6,000 a day ( I have a desk job) MFP settings are to lose 1 pound a week and it's on the sedentary setting. I am usually under my calorie goal by at least 100 calories. And nothing! Any ideas?
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Replies
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OK - I'm going to ask you the 3 questions that usually get asked here?
Do you have a food scale?
Are you weighing and measuring everything you eat?
do you know what your correct deficit is for weight loss?0 -
How many calories is MFP telling you to eat per day? What is your current weight and height, and how much are you trying to lose?
More information is always useful around these parts.0 -
What they said up there. And can you open up your diary?0
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You have a goal of 10lbs? Set your calories to .5lbs/week and eat that. Your goal is too aggressive. Your body needs fuel. Trust me on this.0
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yep I have a scale, yes I measure everything i eat and i go by the My Fitness pal calories for losing 1 pound a week and then I eat some of the calories that make while exercising but not all.If I didn't eat back at least some of the calories earned while exercising, my calorie intake would be too low.Right now without exercise it is 1,380 I generally burn 280 exercising which would only leave me with 1,100 calories a day which is way too low.Maybe I should switch to lightly active?0
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I am 178 and 5'5 so a pound a week may be too aggressive?0
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10 pounds is just my starting goal, I eventually want to get back to 160
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heatherhoman7 wrote: »I am 178 and 5'5 so a pound a week may be too aggressive?
Only if you're choosing to just lose 10-20. If your goal weight is below 160, then a pound is good for now, but the closer you get you'll want to switch it to half a pound a week.0 -
ok I am ok with that, because then I probably wont even eat all of exercise calories
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I def don't want to go lower than 1600
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A pound a week should be fine for your current weight and your goal. After you get down to around 15 pounds left to lose, you could reevaluate and change it to .5 per week.
If you're okay with opening your diary, it would be easier for people to give you specific advice about what you may be doing right or wrong. If you really are weighing your food and exercising and making you're you're logging a deficit, then the scale WILL move. If you were previously quite sedentary and have just started exercising regularly, then water retention is to be expected. Your muscles are being worked harder than they're used to, and they're holding onto water to repair themselves. Make sure you're getting lots of liquid (preferably water), and be patient!
On a side note, you and I are the same height and had the same starting weight. I'm at 152lbs now, so I know you can do it too.
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Yeah - if you could open your diary I think we can help you a little bit better0
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ok its open the past two days have not been kind in regards to eating alot of good stuff, I have been so good and I just caved this week
its an ongoing process 0 -
I am a stress eater and stress this week,,,,,,,ugh0
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heatherhoman7 wrote: »ok its open the past two days have not been kind in regards to eating alot of good stuff, I have been so good and I just caved this week its an ongoing process
It's definitely an ongoing process, and stress makes everything harder. Hang in there, don't give up. Think of it as a marathon and not a sprint. You can do it!0 -
If your logging is accurate (meaning you didn't eat anything and not logged it in your diary), I see no problem with what you've eaten the last few days. You don't have to cut out "bad" food as long as you're staying under your calorie goal. A deficit is a deficit!0
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If your logging is accurate (meaning you didn't eat anything and not logged it in your diary), I see no problem with what you've eaten the last few days. You don't have to cut out "bad" food as long as you're staying under your calorie goal. A deficit is a deficit!
^^^^ I agree with @emilyesq
The only thing I can think of is maybe not eating back your exercise calories and see how you do. Maybe you're not burning as many calories as you think you are?
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The types of foods aren't an issue. You can have 1200 calories of McDonalds and lose weight (though obviously it isn't recommended).
The only suggestion I have is to start weighing everything. Measuring cups are not as accurate as we'd like-they only give the volume of what you're eating, and they can easily cause you to eat more than you believe. To know the true amount, the scale is going to be your best tool.0 -
Thanks everyone I really appreciate all the help I know its a long term goal and honestly im in it for the long haul.I DO have to say that I am feeling alot better since exercising so that alone is reason to not quit. 0
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Your diary looks pretty good. The only thing I would say is to make sure you are measuring out everything:
Peanut butter in grams
Ice cream also in grams
Tomatoes in grams
Chicken in grams
Most of the items you eat should have a serving size on the package that says something like: Serving Size: 2 ounces (28 grams). If anything you eat has that on it, use the grams measurement on your scale instead of ounces.0 -
do you think i should keep it at sendentary? Or move to lightly active? or should I change it per day?? stay with a pound a week? or move back to .5 a pound?0
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Since you have a Fitbit (and assuming your accounts are linked), stick with sedentary. When mine were linked and I was set to lightly active, 6000 steps would actually cause me to lose a few calories...I had to hit 7000 or so to break even. And a pound is good for now. Drop it once you get to 170, as those final pounds are the toughest (although, since your goal is higher, it might not be for you).0
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I was at a stand still on my weight loss from February 11 - March 1. This week I have tried to drink three bottle waters prior to noon each day and I have lost weight this week. I am not a professional so I am just letting you know what helped move the scale for me.0
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thanks for that I DO NOT drink enough water and I do admit that0
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Heather stay with your plan. If you are not use to exercise you could be gaining muscle mass which weighs more then fat. It also boosts your metabolism. I too am a stress eater , so I take it 1 meal at a time. One bad meal does not ruin my day or week as long as I correct it quickly.
Make sure you are getting at least 30 gms of fibre a day.
Also do not cut out too much fat. I found if I was consistently under 20 grms per day I had crazy uncontrollable food cravings.
Good luck. I hope this has helped.0 -
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Heather stay with your plan. If you are not use to exercise you could be gaining muscle mass which weighs more then fat. It also boosts your metabolism.
She is eating on a fairly large calorie deficit and she is doing no heavy lifting, only moderate cardio. She is not gaining muscle right now; she only just started working out the muscle she does have.
Also, this drives me insane: muscle is denser than fat, which means a pound of muscle is smaller than a pound of fat, but a pound is a pound. A pound of muscle weighs the same as a pound of fat, and also a pound of ice cream, and a pound of marshmallow, and a pound of fine cigars.0
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