Help! I eat healthy and exercise and can't lose weight.
IsabelVillanis
Posts: 11 Member
Help!!!
I'm 21 y/o, female, 5'7" and 165lb. My BMI is about 24% last time I went to my doctor (2 weeks ago). I need to lose about 5 lbs mininum to meet my military requirements. (161 lb maximum)
I eat 90% healthy, but don't starve myself or deprive. I average around 1350 to 1450 cal a day of good foods- any less and I'm starving and miserable all day.
I also have an excellent workout routine - 4-5 times a week I do a combination of strength training and cardio.
Why haven't I lost a single lb?
I'm 21 y/o, female, 5'7" and 165lb. My BMI is about 24% last time I went to my doctor (2 weeks ago). I need to lose about 5 lbs mininum to meet my military requirements. (161 lb maximum)
I eat 90% healthy, but don't starve myself or deprive. I average around 1350 to 1450 cal a day of good foods- any less and I'm starving and miserable all day.
I also have an excellent workout routine - 4-5 times a week I do a combination of strength training and cardio.
Why haven't I lost a single lb?
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Replies
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How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!0
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have you checked your thyroid?0
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DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
I've been dieting for about a month. I just was hoping for a teensy bit of progress by now... It's hard to stay motivated when I'm not seeing any changes
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DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
This; mostly, food scale. It is amazing how guesstimating can take you way over!0 -
MsTinaSays wrote: »have you checked your thyroid?
I've never thought to. Maybe that's something I'll ask my doctor next time I see her. Thanks for the reply!
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Isabelotis wrote: »MsTinaSays wrote: »have you checked your thyroid?
I've never thought to. Maybe that's something I'll ask my doctor next time I see her. Thanks for the reply!
Prior to that perhaps let us know if you use a food scale and log accurately and consistently.
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you're eating too much
weigh and log everything0 -
NoIdea101NoIdea wrote: »DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
This; mostly, food scale. It is amazing how guesstimating can take you way over!
Weighing food is also not something I've ever done. Maybe that's the issue ! My general rule of thumb is to eat just enough so that I'm not starving all day. I can't imagine eating any less but if that's what I need to do... ! Thanks for the advice!
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Have you been faithfully and accurately logging everything you eat?
You can eat healthy food, and that's wonderful, but the calories in healthy food can add up.0 -
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Isabelotis wrote: »NoIdea101NoIdea wrote: »DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
This; mostly, food scale. It is amazing how guesstimating can take you way over!
Weighing food is also not something I've ever done. Maybe that's the issue ! My general rule of thumb is to eat just enough so that I'm not starving all day. I can't imagine eating any less but if that's what I need to do... ! Thanks for the advice!
If it were that east, most of us would be looking like top models with little effort
Get a scale, you will be surprised.0 -
Have you been faithfully and accurately logging everything you eat?
You can eat healthy food, and that's wonderful, but the calories in healthy food can add up.
Yes I log obsessively. My fiancé wants to thrown my phone out the window sometimes ! I'm guessing accuracy might be an issue because sometimes I really do guesstimate on my portion sizes. Measuring and weighing everything seems overwhelming, but from the responses here it seems like something I should try.
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Isabelotis wrote: »NoIdea101NoIdea wrote: »DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
This; mostly, food scale. It is amazing how guesstimating can take you way over!
Weighing food is also not something I've ever done. Maybe that's the issue ! My general rule of thumb is to eat just enough so that I'm not starving all day. I can't imagine eating any less but if that's what I need to do... ! Thanks for the advice!
If it were that east, most of us would be looking like top models with little effort
Get a scale, you will be surprised.
Haha yeah that's true! Thanks again
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Yeah, weighing is probably your issue. For a few days portion out the food you would eat, then weigh it and see if it's what you thought.0
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Isabelotis wrote: »0
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DemoraFairy wrote: »Yeah, weighing is probably your issue. For a few days portion out the food you would eat, then weigh it and see if it's what you thought.
Ok- that's a good idea. Thank you! I'll give it a shot for a while. Hopefully this helps 0 -
Looncove_Farm wrote: »0
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Isabelotis wrote: »NoIdea101NoIdea wrote: »DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
This; mostly, food scale. It is amazing how guesstimating can take you way over!
Weighing food is also not something I've ever done.
thats the problem.0 -
Isabelotis wrote: »NoIdea101NoIdea wrote: »DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
This; mostly, food scale. It is amazing how guesstimating can take you way over!
Weighing food is also not something I've ever done. Maybe that's the issue ! My general rule of thumb is to eat just enough so that I'm not starving all day. I can't imagine eating any less but if that's what I need to do... ! Thanks for the advice!
What you eat and when you eat it affects how hungry you are, so for me just eating to hunger wouldn't work. If you get an accurate count of your calories you can know what you are eating and either if something weird is going on--you aren't losing when it seems like you should be--or if you are eating too much. If the latter, you can figure out how to adjust your food so you won't be hungry.0 -
lemurcat12 wrote: »Isabelotis wrote: »NoIdea101NoIdea wrote: »DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
This; mostly, food scale. It is amazing how guesstimating can take you way over!
Weighing food is also not something I've ever done. Maybe that's the issue ! My general rule of thumb is to eat just enough so that I'm not starving all day. I can't imagine eating any less but if that's what I need to do... ! Thanks for the advice!
What you eat and when you eat it affects how hungry you are, so for me just eating to hunger wouldn't work. If you get an accurate count of your calories you can know what you are eating and either if something weird is going on--you aren't losing when it seems like you should be--or if you are eating too much. If the latter, you can figure out how to adjust your food so you won't be hungry.
Yeah, I'm willing to guess that I'm eating too much, even when I try to cut calories. I'm sort of terrible at consistency when it comes to meals, I tend to skip meals often (not intentionally, just busy). I think if I control the timing of my meals that will help too. It's tough! Thanks for the advice!
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Isabelotis wrote: »NoIdea101NoIdea wrote: »DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
This; mostly, food scale. It is amazing how guesstimating can take you way over!
Weighing food is also not something I've ever done. Maybe that's the issue ! My general rule of thumb is to eat just enough so that I'm not starving all day. I can't imagine eating any less but if that's what I need to do... ! Thanks for the advice!
This is the most common solution to the not losing problem because it helps you eat an accurate amount so you know you are at deficit. The good news is its something that will help solve your issue.
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I've been in the Army for 6 years and not once made my screening weight 166 for 5'8 (though I'm getting close now). If you are healthy and fit, 5 lbs can be hard to lose, especially since you probably have a lot of muscle weight. 24% BMI is really good, this is why we have the tape test. So long as you pass tape and are happy with your fitness level, don't worry so much about the number on the scale.
I also weighed my food for a period of time; I was shocked at the difference in portion sizes. After a while, you will be able to more accurately judge how much is on your plate without weighing, but the scale is a great place to start. I still have it on my counter to avoid underestimating!
If you have a Wellness Center on your post, I highly recommend making an appointment with them, they've helped me immensely!0 -
MsTinaSays wrote: »have you checked your thyroid?
OMG, yeah, because after not losing weight for one month it MUST be hormones . . . . .0 -
Your BMI is not 24, it's 25.8 at 5'7" and 165 pounds. Possibly you mean body fat %?0
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Isabelotis wrote: »NoIdea101NoIdea wrote: »DemoraFairy wrote: »How long have you been dieting? Do you weigh everything you eat with a food scale? Do you eat back your exercise calories? 24 is a healthy BMI so you won't lose weight very fast!
This; mostly, food scale. It is amazing how guesstimating can take you way over!
Weighing food is also not something I've ever done. Maybe that's the issue ! My general rule of thumb is to eat just enough so that I'm not starving all day. I can't imagine eating any less but if that's what I need to do... ! Thanks for the advice!
Actually weighing food on a kitchen scale can be really eye opening. You can get one for under $20 and it's a great place to start 0 -
Weigh your food.... I was definitely probably eating 3000 calories a day before I started weighing everything.0
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What is your average daily sugar and carb intake? Cutting these back was very effective in my weight loss0
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adjust your food intake to have a macronutrients ratio (total calories) of 60% Healthy fats, 25% protein and 15% from healthy carbs. I eat like this.. never hungry and losing body fat and gaining lean muscle. Good luck0
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Agreed on the food scale. You're probably underestimating. However, over time, you will start to be able to guesstimate. I know what 4 oz of lean meat looks like now. And when I cut up a chicken breast and throw it on the scale, I can get pretty close. It takes practice. Also, make sure the scale you get has grams as an option. I weigh peanut butter, cottage cheese, etc. They list the imperial serving size too on the package, but I've found that a 1/2 c. of cottage cheese vs. 110 grams of cottage cheese can be completely different depending on how tight you pack that 1/2 cup. Better to use weight when you can. I brought taco salad to work today. Last night I weighed everything and got it packed up to go. You just have to make the time. It can be a giant pain in the butt, but it pays off.0
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MsTinaSays wrote: »have you checked your thyroid?
OMG, yeah, because after not losing weight for one month it MUST be hormones . . . . .
QFT!
OP, I agree, the scale will help tremendously.0
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