Discouraged
kirving3341
Posts: 8 Member
I'm so discouraged. I have gone to gym everyday for 3 weeks and I'm running and doing cardio and lifting a few weights and I am not
Losing weight. I lost one stupid lb. in 2 weeks. I never reach 1200 calories usually around 1000 calories a day and it's all clean...veggies, salad, yogurt, lean protein...
What is up with that? Please help!!
Losing weight. I lost one stupid lb. in 2 weeks. I never reach 1200 calories usually around 1000 calories a day and it's all clean...veggies, salad, yogurt, lean protein...
What is up with that? Please help!!
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Replies
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Open your diary for more accurate information.
Also if your ticker is correct then you are losing a healthy amount per week.0 -
sounds like you are not feeding your body enough. Try upping your calories if possible to 1400.0
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Sounds like you may need to eat more.0
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christianladybug wrote: »sounds like you are not feeding your body enough. Try upping your calories if possible to 1400.
CI<CO so how would increasing calories= lose more weight.
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half a pound a week is a pretty normal loss for someone with only 20 or so pounds to lose. perhaps your expectations need more adjusting than your diet?0
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What's happening is that you are not feeding your body enough during the day..then when you go to work out you are buring muscle instead of fat.
Please also remember if you are working out and building muscle you cannot go by the scale. Measure the inches
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What's happening is that you are not feeding your body enough during the day..then when you go to work out you are buring muscle instead of fat.
Please also remember if you are working out and building muscle you cannot go by the scale. Measure the inches
Care to elaborate on bold?
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yopeeps025 wrote: »christianladybug wrote: »sounds like you are not feeding your body enough. Try upping your calories if possible to 1400.
CI<CO so how would increasing calories= lose more weight.
If you eat too few calories your body will put any food you give it into storage, rather than burn it for energy. 1200 is a generic minimum before you go into "starvation mode". You can eat less than that for a couple days, but beyond that it does more harm than good, as far as weight loss is concerned.0 -
Oops; sorry didn't even realized that it went bold. and then I misspelt a word (guess that's what happens when I'm trying to multi task here at work..LOL).
It's suppose to say; when you go to workout you are burning muscle instead of fat.
Sorry
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the_texreb wrote: »yopeeps025 wrote: »christianladybug wrote: »sounds like you are not feeding your body enough. Try upping your calories if possible to 1400.
CI<CO so how would increasing calories= lose more weight.
If you eat too few calories your body will put any food you give it into storage, rather than burn it for energy. 1200 is a generic minimum before you go into "starvation mode". You can eat less than that for a couple days, but beyond that it does more harm than good, as far as weight loss is concerned.
No it does not. So much outdated information in this thread. I really have no idea where you heard the bold.
You are talking about adaptive thermogenesis. It takes longer than a couple days.
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Oops; sorry didn't even realized that it went bold. and then I misspelt a word (guess that's what happens when I'm trying to multi task here at work..LOL).
It's suppose to say; when you go to workout you are burning muscle instead of fat.
Sorry
I made it bold because it makes no sense. What about people who workout in a fasted state? They are burning muscle instead of fat?
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If you've just started a new workout regemine, you're likely retaining water due to increase cortisol levels. Eating at a large deficit and working out a lot can also increase cortisol levels, and so this can mask possible weight loss. (More info: http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/)
Add that to the fact that you have in fact lost weight, your expectations don't seem very reasonable. Set a moderate deficit, eat to your calorie goal, log accurately, and give it time.0 -
I was just relaying what I have been told by my trainer....I'm by no means a professional....Just relaying a message0
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Are you eating back your exercise calories? You should be eating back some although that is not the cause of lack of weight loss.
You should not be working out every day--you need to have some recovery time. If you are actually only netting 1200 calories, your lack of movement on the scale is likely due to water retention.0 -
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If you've just started a new workout regemine, you're likely retaining water due to increase cortisol levels. Eating at a large deficit and working out a lot can also increase cortisol levels, and so this can mask possible weight loss. (More info: http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/)
Add that to the fact that you have in fact lost weight, your expectations don't seem very reasonable. Set a moderate deficit, eat to your calorie goal, log accurately, and give it time.
this, I'd also add take measurements/ before and after pictures instead of relying only on the scale0 -
Thank you for the feed back. I have been measuring as well and only had a one inch drop in my waist. That is over one month. I was shooting for 2lb a week drop.
I have been thinking that I may not be fueling my body properly. I guess I'll experiment a little..just really don't wanna put weight back on doing that.
What a frustrating process!!0 -
All I can say to this is yep - CI need to be less than CO - that is the weight loss equation and you have lost weight....but this will be very difficult to sustain in the long term. Your body needs rest days to re-build and recover. What are you doing in the gym every day? If a day off completely blows your mind, I would recommend a day of active recovery - perhaps a walk or a light swim - but this will help your mindset. I used to be the same - all or nothing. Now I balance and it's become a way of life and weight loss is a side effect. Concentrate on how you feel not the end goal....don't exhaust yourself otherwise you will be disheartened when the weight doesn't come off. Another thing - over-training can have a detrimental impact to your immune system. I went through a bought of training like crazy and I caught every bug going. I suppose in summary, don't feel you have to go full throttle0
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kirving3341 wrote: »Thank you for the feed back. I have been measuring as well and only had a one inch drop in my waist. That is over one month. I was shooting for 2lb a week drop.
I have been thinking that I may not be fueling my body properly. I guess I'll experiment a little..just really don't wanna put weight back on doing that.
What a frustrating process!!
At 1000 calories a day (provided your logging is 100% accurate), no you aren't fueling your body, but that wouldn't cause you to lose slower. As stated above, with only twenty pounds to lose, it's going to be a slow process. Change your goal to half a pound a week, eat that amount (weighed and logged) plus a portion of your exercise calories, and have patience. You should also take a look at these two threads:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants
https://community.myfitnesspal.com/en/discussion/1235566/so-youre-new-here0 -
What's happening is that you are not feeding your body enough during the day..then when you go to work out you are buring muscle instead of fat.
Please also remember if you are working out and building muscle you cannot go by the scale. Measure the inchesthe_texreb wrote: »yopeeps025 wrote: »christianladybug wrote: »sounds like you are not feeding your body enough. Try upping your calories if possible to 1400.
CI<CO so how would increasing calories= lose more weight.
If you eat too few calories your body will put any food you give it into storage, rather than burn it for energy. 1200 is a generic minimum before you go into "starvation mode". You can eat less than that for a couple days, but beyond that it does more harm than good, as far as weight loss is concerned.
Wow.0 -
Becky_charles29 wrote: »All I can say to this is yep - CI need to be less than CO - that is the weight loss equation and you have lost weight....but this will be very difficult to sustain in the long term. Your body needs rest days to re-build and recover. What are you doing in the gym every day? If a day off completely blows your mind, I would recommend a day of active recovery - perhaps a walk or a light swim - but this will help your mindset. I used to be the same - all or nothing. Now I balance and it's become a way of life and weight loss is a side effect. Concentrate on how you feel not the end goal....don't exhaust yourself otherwise you will be disheartened when the weight doesn't come off. Another thing - over-training can have a detrimental impact to your immune system. I went through a bought of training like crazy and I caught every bug going. I suppose in summary, don't feel you have to go full throttle
I am doing 30-40 mins of cardio on treadmill or stair stepper then I go and work my arms or legs just like 3-4 or so different excercises 3 sets each.
I just don't wanna take in extra calories..may sound wrong or weird to
Some people but I'm waning to burn more then I take in.
I may try a rest day? Idk? I'm constantly reading stuff and trying to educate myself. Maybe my expectations are too high....but I've never had a body I totally loved..and I want that!0 -
kirving3341 wrote: »Becky_charles29 wrote: »All I can say to this is yep - CI need to be less than CO - that is the weight loss equation and you have lost weight....but this will be very difficult to sustain in the long term. Your body needs rest days to re-build and recover. What are you doing in the gym every day? If a day off completely blows your mind, I would recommend a day of active recovery - perhaps a walk or a light swim - but this will help your mindset. I used to be the same - all or nothing. Now I balance and it's become a way of life and weight loss is a side effect. Concentrate on how you feel not the end goal....don't exhaust yourself otherwise you will be disheartened when the weight doesn't come off. Another thing - over-training can have a detrimental impact to your immune system. I went through a bought of training like crazy and I caught every bug going. I suppose in summary, don't feel you have to go full throttle
I am doing 30-40 mins of cardio on treadmill or stair stepper then I go and work my arms or legs just like 3-4 or so different excercises 3 sets each.
I just don't wanna take in extra calories..may sound wrong or weird to
Some people but I'm waning to burn more then I take in.
I may try a rest day? Idk? I'm constantly reading stuff and trying to educate myself. Maybe my expectations are too high....but I've never had a body I totally loved..and I want that!
Your deficit is already taken out, so MFP's goal already has you eating less than you burn throughout the day0 -
kirving3341 wrote: »Becky_charles29 wrote: »All I can say to this is yep - CI need to be less than CO - that is the weight loss equation and you have lost weight....but this will be very difficult to sustain in the long term. Your body needs rest days to re-build and recover. What are you doing in the gym every day? If a day off completely blows your mind, I would recommend a day of active recovery - perhaps a walk or a light swim - but this will help your mindset. I used to be the same - all or nothing. Now I balance and it's become a way of life and weight loss is a side effect. Concentrate on how you feel not the end goal....don't exhaust yourself otherwise you will be disheartened when the weight doesn't come off. Another thing - over-training can have a detrimental impact to your immune system. I went through a bought of training like crazy and I caught every bug going. I suppose in summary, don't feel you have to go full throttle
I am doing 30-40 mins of cardio on treadmill or stair stepper then I go and work my arms or legs just like 3-4 or so different excercises 3 sets each.
I just don't wanna take in extra calories..may sound wrong or weird to
Some people but I'm waning to burn more then I take in.
I may try a rest day? Idk? I'm constantly reading stuff and trying to educate myself. Maybe my expectations are too high....but I've never had a body I totally loved..and I want that!
Your deficit is already taken out, so MFP's goal already has you eating less than you burn throughout the day
So I put for a 2lb a week goal. And MFP gave me 1380 calorie goal. So
Should I try to eat that much? Or just keep doing what I'm doing and try and stay positive?0 -
kirving3341 wrote: »kirving3341 wrote: »Becky_charles29 wrote: »All I can say to this is yep - CI need to be less than CO - that is the weight loss equation and you have lost weight....but this will be very difficult to sustain in the long term. Your body needs rest days to re-build and recover. What are you doing in the gym every day? If a day off completely blows your mind, I would recommend a day of active recovery - perhaps a walk or a light swim - but this will help your mindset. I used to be the same - all or nothing. Now I balance and it's become a way of life and weight loss is a side effect. Concentrate on how you feel not the end goal....don't exhaust yourself otherwise you will be disheartened when the weight doesn't come off. Another thing - over-training can have a detrimental impact to your immune system. I went through a bought of training like crazy and I caught every bug going. I suppose in summary, don't feel you have to go full throttle
I am doing 30-40 mins of cardio on treadmill or stair stepper then I go and work my arms or legs just like 3-4 or so different excercises 3 sets each.
I just don't wanna take in extra calories..may sound wrong or weird to
Some people but I'm waning to burn more then I take in.
I may try a rest day? Idk? I'm constantly reading stuff and trying to educate myself. Maybe my expectations are too high....but I've never had a body I totally loved..and I want that!
Your deficit is already taken out, so MFP's goal already has you eating less than you burn throughout the day
So I put for a 2lb a week goal. And MFP gave me 1380 calorie goal. So
Should I try to eat that much? Or just keep doing what I'm doing and try and stay positive?
Eat that + 50-75% of exercise calories.
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https://t-nation.com/diet-fat-loss/a-calorie-is-sometimes-not-a-calorie
This is an article that touches on many of the partially right partially wrong information about CICO and calories in general. This was forwarded to me by my trainer because I am having a similar problem albeit in a different circumstance. The takeaways from this article are a good start to understanding why you are having the slow or no weight loss with significant exercise issue.
Give the article a read and take from it what information you can that will help you see that under feeding yourself and over training is not the best plan of action. I am not saying that this article is gospel but the information is something to think about when you get discouraged by the sometimes painfully slow process weight loss can be.
But please hang in there it can and will happen if you stick with it in a healthy and educated way.
By the way T-Nation is a great site that has a lot of good information on weight loss, lifting and training just don't be intimidated by all the pictures of the bulging weight lifting monsters!
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kirving3341 wrote: »Becky_charles29 wrote: »All I can say to this is yep - CI need to be less than CO - that is the weight loss equation and you have lost weight....but this will be very difficult to sustain in the long term. Your body needs rest days to re-build and recover. What are you doing in the gym every day? If a day off completely blows your mind, I would recommend a day of active recovery - perhaps a walk or a light swim - but this will help your mindset. I used to be the same - all or nothing. Now I balance and it's become a way of life and weight loss is a side effect. Concentrate on how you feel not the end goal....don't exhaust yourself otherwise you will be disheartened when the weight doesn't come off. Another thing - over-training can have a detrimental impact to your immune system. I went through a bought of training like crazy and I caught every bug going. I suppose in summary, don't feel you have to go full throttle
I am doing 30-40 mins of cardio on treadmill or stair stepper then I go and work my arms or legs just like 3-4 or so different excercises 3 sets each.
I just don't wanna take in extra calories..may sound wrong or weird to
Some people but I'm waning to burn more then I take in.
I may try a rest day? Idk? I'm constantly reading stuff and trying to educate myself. Maybe my expectations are too high....but I've never had a body I totally loved..and I want that!
I had this and, to be brutally honest, I had to seek help. Trying to burn more than you take in can be a sign of bulimia. I would eat then try and purge in the gym and I had to have therapy to change my thoughts and I now have a healthy relationship with exercise. All I know from my experience is too much of a good thing can hurt you. I would try (however hard it is) to start small and take that rest day. Do something you enjoy to make it easier. It's like giving up an addiction and it will be hard at first but trust me it gets easier.
It doesn't sound weird...I've been in that boat but I jumped ship before it sailed0 -
the_texreb wrote: »If you eat too few calories your body will put any food you give it into storage, rather than burn it for energy. 1200 is a generic minimum before you go into "starvation mode". You can eat less than that for a couple days, but beyond that it does more harm than good, as far as weight loss is concerned.
Starvation mode doesn't exist.
OP, you've lost a half pound a week, WTG!0 -
sheermomentum wrote: »half a pound a week is a pretty normal loss for someone with only 20 or so pounds to lose. perhaps your expectations need more adjusting than your diet?
I think this is the core of the problem. 1/2 per week is fairly typical when you have less to lose and is still losing. Also, weight loss sometimes comes in fits and starts, so you might find it slower some weeks than others. It looks like you've already lost 1/2 of what you want to, so you're halfway there and heading in the right direction! Keep it up and you'll be at your goal. 0 -
Please also remember if you are working out and building muscle you cannot go by the scale. Measure the inches
What this person said ^
I started working out mid March and didn't see any improvement on the scale until sometime in May... and it was a slight improvement. In fact, I gained weight the first two months despite working out for about 10 hours a week.
I was lucky enough to have an experienced friend who told me that I was just building muscle and to go by the measuring tape instead of the scale. Now 4 months into my journey, I have lost over 10 lbs (probably more since I gained muscle). Bottom line, if your nutrition and exercise habits are on point, don't measure your progress only by the scale. Especially for those of us who don't have a lot of weight to lose.
Good luck!
Kind regards,
Tati0 -
I REALLY appreciate everyone's advice and input. Thank you for the article links
As well.
This community is awesome.0
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