Within the calorie... Not losing weight!

ItsmeDili
ItsmeDili Posts: 18 Member
in Health and Weight Loss
Hi all! I have been (mostly) within the daily calorie intake but haven't lost any weight since last week!! Since I started the weight loss journey I have been on crosstrainer for 30 minutes 6 days a week.,, I do sometimes eat back my calories but not excessively! Not sure what I am doing wrong!
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Replies

  • ItsmeDili
    ItsmeDili Posts: 18 Member
    In fact I have gained 0.4kgs
  • mrsgoodwine
    mrsgoodwine Posts: 468 Member
    You are most likely eating more than you are burning.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Water weight maybe?

    0.4 is not very much (0.88 pounds).....a high sodium meal, sore muscles, time of month. Lots of reasons for fluctuations. 1 week is very little time (all things considered). Weight loss will not be linear....you are looking more for trends.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    A week ro two is well within the time frame that you'd expect to see a stall or slight gain from water retention (new exercise routine, perhaps?). It's probably nothing to worry about.

    http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1
    http://community.myfitnesspal.com/en/discussion/10196160/scale-stress-syndrome/p1

    Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

    Opening your diary might help to get you more specific advice if you're comfortable doing so.

    You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

    http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide/p1
    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale/p1

    And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants/p1
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets/p1

    If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

    And there's something to be said for the fact that some people just burn fewer calories than the generic equations predict. If you're an outlier due to size, age, or medical issues, then it may be best to check with your doctor or get a referral to a registered dietitian who can give you more specific advice.
  • mccindy72
    mccindy72 Posts: 7,001 Member
    ItsmeDili wrote: »
    Hi all! I have been (mostly) within the daily calorie intake but haven't lost any weight since last week!! Since I started the weight loss journey I have been on crosstrainer for 30 minutes 6 days a week.,, I do sometimes eat back my calories but not excessively! Not sure what I am doing wrong!

    Are you weighing all of your solid foods? If not, it's quite easy to be inaccurate with your calorie counts. Buy a digital food scale and weigh everything solid, and be faithful with your logging. Also measure everything liquid that has calories.
    Also be careful when logging calorie burns - machines do tend to overestimate them. For cardio burns it's best to have a good heart rate monitor with a chest strap to be as accurate as possible, and don't eat back all of your calories, but perhaps only about 1/2 to 2/3 of them.
    also, read the first post of this thread: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here
  • staticsplit
    staticsplit Posts: 538 Member
    The scale technically went up 6 pounds for me the other day, despite eating within my calorie range and exercising a lot. Sometimes weight is weird and jumps around, sometimes for reasons that's hard to see. I go more by measurements and seeing that the scale goes down over much longer periods of time.
  • mccindy72
    mccindy72 Posts: 7,001 Member
    staticsplit wrote: »
    The scale technically went up 6 pounds for me the other day, despite eating within my calorie range and exercising a lot. Sometimes weight is weird and jumps around, sometimes for reasons that's hard to see. I go more by measurements and seeing that the scale goes down over much longer periods of time.

    That's water weight. It happens from diet (sodium and carbs make you retain water), exercise (damage to muscles make you retain fluid for repair), or hormones.
  • strong_curves
    strong_curves Posts: 2,229 Member
    A week isn't enough time and if you're working out it could be water weight.
  • ItsmeDili
    ItsmeDili Posts: 18 Member
    diannethegeek wrote: »
    A week ro two is well within the time frame that you'd expect to see a stall or slight gain from water retention (new exercise routine, perhaps?). It's probably nothing to worry about.

    http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1
    http://community.myfitnesspal.com/en/discussion/10196160/scale-stress-syndrome/p1

    Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

    Opening your diary might help to get you more specific advice if you're comfortable doing so.

    You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

    http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide/p1
    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale/p1

    And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants/p1
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets/p1

    If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

    And there's something to be said for the fact that some people just burn fewer calories than the generic equations predict. If you're an outlier due to size, age, or medical issues, then it may be best to check with your doctor or get a referral to a registered dietitian who can give you more specific advice.

    Thank you so much for your post!!! Specially the three articles you've posted! I don't weigh my food :( may be I have been eating too much or may be its water weight!!! I am going to order a kitchen digital scale to weigh my solid food now! Also... I think I need to be patient too.... Doing 30 minutes isn't easy for me and when the scales return no change I get frustrated! I was a size 8 (UK) 2 years back and now I am
    A size 14 - almost going to size 16!!!! I am not happy the way I am! I want to wear my old clothes again but it's going to take time! If it took 2 years to pile on the fat it's going to take time to lose it too!!!
  • callsitlikeiseeit
    callsitlikeiseeit Posts: 8,626 Member
    you are eating more than you think you are.

    weigh. your. food.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    A week isn't long enough. If it was, no one would be here.
  • Azurite27
    Azurite27 Posts: 554 Member
    If you've only been here a total of a week, it's too soon to tell. But it wouldn't hurt to take others suggestions to weigh your food and eat only 50-75% of exercise calories (I don't suggest eating none if you're accurately weighing and measuring the majority of your food).
  • daniwilford
    daniwilford Posts: 1,030 Member
    When people complain about a plateau, the real story is about one of two things, inaccuracies in measuring CI, CO or both, or losing patience with the process. Review your accuracy, make needed adjustments, then look back at past success, trust the CICO process, listen to other successes and look forward to the return of loss.
  • blossomingbutterfly
    blossomingbutterfly Posts: 743 Member
    I think there's already some great advice in this thread. One week is not long enough, be consistent, read through the forums and the links others have provided. You can do this.
  • GeddesFit
    GeddesFit Posts: 75 Member
    ItsmeDili wrote: »
    Hi all! I have been (mostly) within the daily calorie intake but haven't lost any weight since last week!! Since I started the weight loss journey I have been on crosstrainer for 30 minutes 6 days a week.,, I do sometimes eat back my calories but not excessively! Not sure what I am doing wrong!

    The weight gain can be muscle mass added. Are you drinking enough water? .5 oz per pound that you weigh is a good amount. I drink 76oz to 90oz per day.
  • DemoraFairy
    DemoraFairy Posts: 1,806 Member
    GeddesFit wrote: »
    ItsmeDili wrote: »
    Hi all! I have been (mostly) within the daily calorie intake but haven't lost any weight since last week!! Since I started the weight loss journey I have been on crosstrainer for 30 minutes 6 days a week.,, I do sometimes eat back my calories but not excessively! Not sure what I am doing wrong!

    The weight gain can be muscle mass added. Are you drinking enough water? .5 oz per pound that you weigh is a good amount. I drink 76oz to 90oz per day.

    You don't gain (significant) muscle on a deficit, and not in a week.
  • Timshel_
    Timshel_ Posts: 22,834 Member
    strong_curves wrote: »
    A week isn't enough time and if you're working out it could be water weight.

    Exactly. You need to be CONSISTENT over a month before you know if you have your calorie targets right. You might need to adjust down a bit if you still don't lose after that.

  • kat_princess12
    kat_princess12 Posts: 109 Member
    A little bit up and down isn't abnormal, especially within the span of just a few days. Also, while I see people consistently pointing out (on this thread and others like it) that not losing weight means you're taking in more than you're burning, and advising to use food scales for everything and the like, I don't see anyone pointing out the painfully obvious: this site (or any other) cannot tell you exactly how many calories you burn in a day. It can create an estimate based on averages for your height, weight, gender, and activity level; but there is no way it can tell you exactly how much you, personally, burn. If you continue to work out and eat under the estimated calorie goal, and aren't losing weight, you might have to think about lowering your calorie goal or not eating back your exercise calories at all.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    kat_princess12 wrote: »
    A little bit up and down isn't abnormal, especially within the span of just a few days. Also, while I see people consistently pointing out (on this thread and others like it) that not losing weight means you're taking in more than you're burning, and advising to use food scales for everything and the like, I don't see anyone pointing out the painfully obvious: this site (or any other) cannot tell you exactly how many calories you burn in a day. It can create an estimate based on averages for your height, weight, gender, and activity level; but there is no way it can tell you exactly how much you, personally, burn. If you continue to work out and eat under the estimated calorie goal, and aren't losing weight, you might have to think about lowering your calorie goal or not eating back your exercise calories at all.

    I specifically included that in my advice. I'm starting to think that no one reads posts beyond a certain length anymore. I use that copy/paste a lot in threads like these. Is there something that I could add or reword to make that more useful?

  • yarwell
    yarwell Posts: 10,477 Member
    diannethegeek wrote: »
    I specifically included that in my advice. I'm starting to think that no one reads posts beyond a certain length anymore. I use that copy/paste a lot in threads like these. Is there something that I could add or reword to make that more useful?

    your post was a whole screen on my laptop, I didn't read most of it so guilty as charged. I'm sure it's very comprehensive but with 7 links etc I think it's just a bit much for me personally to engage with.

    We do live in the SMS / Twitter generation, think 160 characters or less perhaps ?

  • ItsmeDili
    ItsmeDili Posts: 18 Member
    diannethegeek wrote: »
    kat_princess12 wrote: »
    A little bit up and down isn't abnormal, especially within the span of just a few days. Also, while I see people consistently pointing out (on this thread and others like it) that not losing weight means you're taking in more than you're burning, and advising to use food scales for everything and the like, I don't see anyone pointing out the painfully obvious: this site (or any other) cannot tell you exactly how many calories you burn in a day. It can create an estimate based on averages for your height, weight, gender, and activity level; but there is no way it can tell you exactly how much you, personally, burn. If you continue to work out and eat under the estimated calorie goal, and aren't losing weight, you might have to think about lowering your calorie goal or not eating back your exercise calories at all.

    I specifically included that in my advice. I'm starting to think that no one reads posts beyond a certain length anymore. I use that copy/paste a lot in threads like these. Is there something that I could add or reword to make that more useful?

    I read your post and it was very useful!
  • NoIdea101NoIdea
    NoIdea101NoIdea Posts: 659 Member
    edited July 2015
    yarwell wrote: »
    diannethegeek wrote: »
    I specifically included that in my advice. I'm starting to think that no one reads posts beyond a certain length anymore. I use that copy/paste a lot in threads like these. Is there something that I could add or reword to make that more useful?

    your post was a whole screen on my laptop, I didn't read most of it so guilty as charged. I'm sure it's very comprehensive but with 7 links etc I think it's just a bit much for me personally to engage with.

    We do live in the SMS / Twitter generation, think 160 characters or less perhaps ?

    If people are too lazy to read good advice that could genuinely help them, then that is their problem. Living in the 'SMS / Twitter generation' is no excuse NOT to give comprehensive and useful advice. If people can't be bothered to read it, then they only have themselves to blame when they don't learn anything or carry on making the mistake that is holding them back.

    OP, our weight fluctuates based on various many different factors; i notice if i eat heavy later than i usually do, i will see a gain, or at certain points round my TOM i gain a few pounds, despite not doing anything differently. I have to say, i have never experienced a gain after starting a new exercise routine, but a lot of people do (and everyone is different!). It will come right off again, but you just need to be patient.

    If it doesn't come off in a few days, then it may be time to look at the accuracy of your logging or exercise burns. Good luck!

    *Edited to say you're not even the OP Yarwell, whom the advice was intended to anyway (and who apparently found it very useful :p)
  • 999tigger
    999tigger Posts: 5,235 Member
    kat_princess12 wrote: »
    A little bit up and down isn't abnormal, especially within the span of just a few days. Also, while I see people consistently pointing out (on this thread and others like it) that not losing weight means you're taking in more than you're burning, and advising to use food scales for everything and the like, I don't see anyone pointing out the painfully obvious: this site (or any other) cannot tell you exactly how many calories you burn in a day. It can create an estimate based on averages for your height, weight, gender, and activity level; but there is no way it can tell you exactly how much you, personally, burn. If you continue to work out and eat under the estimated calorie goal, and aren't losing weight, you might have to think about lowering your calorie goal or not eating back your exercise calories at all.

    Then you havent been round long and cant have read many threads. The normal statement is.
    1.You are eating more than you think.= get a food scale then weigh and log everything.
    2. Or you are burning less than you think= eat 50% back of MFP calories AND adjust as needed.
    3. Weight loss is not linear, so learn how to be patient. In this case 1 weeks is a very short time.

    Whilst an accurate exercise burn count would be helpful, then a reasonable estimate is good enough.
    I see people telling others to adjust and use some common sense all the time.


    Dianne dont worry if people cant be bothered to read its their loss. On that note the OP states she has read it and found it useful, so it obviously wasnt too long.
  • FitFroglet
    FitFroglet Posts: 219 Member
    ItsmeDili wrote: »
    diannethegeek wrote: »
    A week ro two is well within the time frame that you'd expect to see a stall or slight gain from water retention (new exercise routine, perhaps?). It's probably nothing to worry about.

    http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1
    http://community.myfitnesspal.com/en/discussion/10196160/scale-stress-syndrome/p1

    Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

    Opening your diary might help to get you more specific advice if you're comfortable doing so.

    You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

    http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide/p1
    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale/p1

    And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants/p1
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets/p1

    If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

    And there's something to be said for the fact that some people just burn fewer calories than the generic equations predict. If you're an outlier due to size, age, or medical issues, then it may be best to check with your doctor or get a referral to a registered dietitian who can give you more specific advice.

    Thank you so much for your post!!! Specially the three articles you've posted! I don't weigh my food :( may be I have been eating too much or may be its water weight!!! I am going to order a kitchen digital scale to weigh my solid food now! Also... I think I need to be patient too.... Doing 30 minutes isn't easy for me and when the scales return no change I get frustrated! I was a size 8 (UK) 2 years back and now I am
    A size 14 - almost going to size 16!!!! I am not happy the way I am! I want to wear my old clothes again but it's going to take time! If it took 2 years to pile on the fat it's going to take time to lose it too!!!

    Great advice given and great response and attitude from original poster - this made me smile!
    ItsMeDili - I think you have the right attitude to get there. No matter what happens to your weight the exercise is good for your health, keep it up!
  • yarwell
    yarwell Posts: 10,477 Member
    NoIdea101NoIdea wrote: »
    *Edited to say you're not even the OP Yarwell

    So what ? Diane asked if her post could be improved and I expressed my opinion. The content was fine.
  • Kalikel
    Kalikel Posts: 9,603 Member
    Give it another two weeks. If you still don't lose anything, either weigh all your food or drop your calories by 100/week until you begin losing.
  • gainesma
    gainesma Posts: 96 Member
    ItsmeDili wrote: »
    Hi all! I have been (mostly) within the daily calorie intake but haven't lost any weight since last week!! Since I started the weight loss journey I have been on crosstrainer for 30 minutes 6 days a week.,, I do sometimes eat back my calories but not excessively! Not sure what I am doing wrong!

    ■■■■■
    1. Water
    2. Sleep not adequate
    3. Eat to lose, but cut sugar & carbs
    4. To much insulin in your body? It's not uncommon even in thin active athletes.
  • kk_inprogress
    kk_inprogress Posts: 3,077 Member
    yarwell wrote: »
    NoIdea101NoIdea wrote: »
    *Edited to say you're not even the OP Yarwell

    So what ? Diane asked if her post could be improved and I expressed my opinion. The content was fine.

    You're not the OP. Don't derail the thread. She gave good advice and nutrition can't be explained in 160 characters or less.
  • erimethia_fekre
    erimethia_fekre Posts: 317 Member
    Stop eating back your calories. Stick with the goal that works for you. For example I eat 1500 cal a day or less. I exercise but I don't log it. I do insanity six days a week. I average a good 4 pound loss because of it.
  • erimethia_fekre
    erimethia_fekre Posts: 317 Member
    Also make sure you're getting enough protein anywhere between 80-120.. Make sure you're eating more fats than carbs.. Healthy fats a coconut,nuts in general, avocado etc.

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