Lost only 2 pounds in 4 weeks! Help please
TiaGia101
Posts: 51 Member
Hi, I have learned so much about counting calories here and have been very strict about eating only my 1200 and not eating back all of my exercise calories, but I am still struggling to lose every ounce. At this rate in losing only half a pound a week which feels eternally slow. I have about 15-20 pounds to lose in total. At this rate, it will take me nearly a year, which seems crazy. In the past I have always lost weight (and gained it) and a much faster rate. I am at a desk job all day but I walk about 4 miles every night. I have lay off the rubbing and weight lifting for a while as it seemed to cause bloat and water weight gain. And yes, I am weighing all my food on a food scale. Any advice is greatly appreciated.
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Stats?0
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A half pound weight loss is actually reasonable even if it feels slow. My suggestion would be to go back to weights a few times a week just so that you maintain muscle - you will be happier with visible results, I think, too. Water weight gain is just water - not fat - don't sweat it.0
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As for stats, I'm a 5 foot 10 female. Currently weigh 163 pounds and trying to get to 145-150.0
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You ONLY have 15-20 pounds to lose, so everything I have read on here indicates that 0.5lbs a week is actually sensible for your goal.
Patience!0 -
That's a reasonable amount per week loss for only 15 lbs left to lose0
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IMHO, OP your attitude about weight loss rate needs to be SERIOUSLY adjusted. If you want to lose in a healthy way and keep it off permanently, then slow and steady is the best way.0
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I disagree with some of the advice here. I've been successful losing 15-20 lbs in about 10 weeks total with 5-6 days a week cardio/strength and a healthy diet within a specific calorie range of 1400-1600 cals per day. I can also easily maintain it long term keeping up the fitness part of it and eating in moderation. Most of the advice that lends itself to slow and steady is because it's hard to keep the habits up long term if you lose it too quickly. But in reality (physiologically, at least) there isn't anything wrong with losing it fast IF you can keep the right mindset during maintenance. Maintenance is often the most difficult part.
With that said, and without much other info, I think you might be eating too few calories. If you have a lot of muscle mass already then your metabolic needs are likely higher and you could be in starvation mode, especially putting in 4 miles a day. I would recommend bumping up the food intake with nutritionally sound whole foods approx 200 calories worth and seeing how that helps. If you restrict too much for your caloric needs it can often backfire. Every body is different but I've seen this happen many times with people who are too restrictive.0 -
IMHO, OP your attitude about weight loss rate needs to be SERIOUSLY adjusted. If you want to lose in a healthy way and keep it off permanently, then slow and steady is the best way.
This.
OP, you're losing at the right rate. You didn't put the weight on overnight, so it's unreasonable to expect to lose it overnight. Keep going as you're going, and the pounds will soon add up.0 -
Great start!0
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nicediva007 wrote: »I disagree with some of the advice here. I've been successful losing 15-20 lbs in about 10 weeks total with 5-6 days a week cardio/strength and a healthy diet within a specific calorie range of 1400-1600 cals per day. I can also easily maintain it long term keeping up the fitness part of it and eating in moderation. Most of the advice that lends itself to slow and steady is because it's hard to keep the habits up long term if you lose it too quickly. But in reality (physiologically, at least) there isn't anything wrong with losing it fast IF you can keep the right mindset during maintenance. Maintenance is often the most difficult part.
With that said, and without much other info, I think you might be eating too few calories. If you have a lot of muscle mass already then your metabolic needs are likely higher and you could be in starvation mode, especially putting in 4 miles a day. I would recommend bumping up the food intake with nutritionally sound whole foods approx 200 calories worth and seeing how that helps. If you restrict too much for your caloric needs it can often backfire. Every body is different but I've seen this happen many times with people who are too restrictive.
Thanks. The four miles I put on is walking, and it takes me about an hour and a half. Can you tell me what your workout schedule is and what type of exercise you do? I'm curious. Thanks again.0 -
IMHO, OP your attitude about weight loss rate needs to be SERIOUSLY adjusted. If you want to lose in a healthy way and keep it off permanently, then slow and steady is the best way.
This.
OP, you're losing at the right rate. You didn't put the weight on overnight, so it's unreasonable to expect to lose it overnight. Keep going as you're going, and the pounds will soon add up.
Well, I am one of this people who gain five pounds in a day so I do get impatient. I have been plugging away at it but as I have lost weight more quickly in the past with what seemed like less effort, I am left a bit puzzled. I'm still sticking wit the MFP a plan but I see others losing weight much easier and I wonder if I'm missing something.0 -
IMHO, OP your attitude about weight loss rate needs to be SERIOUSLY adjusted. If you want to lose in a healthy way and keep it off permanently, then slow and steady is the best way.
This.
OP, you're losing at the right rate. You didn't put the weight on overnight, so it's unreasonable to expect to lose it overnight. Keep going as you're going, and the pounds will soon add up.
Well, I am one of this people who gain five pounds in a day so I do get impatient. I have been plugging away at it but as I have lost weight more quickly in the past with what seemed like less effort, I am left a bit puzzled. I'm still sticking wit the MFP a plan but I see others losing weight much easier and I wonder if I'm missing something.
Gaining weight daily as you eat and drink is normal. I fluctuate a lot daily and you're not actually gaining 5lbs of fat a day - not possible. It's just water. Be patient! The closer you get to your goal the slower it comes off and that's healthy!0 -
IMHO, OP your attitude about weight loss rate needs to be SERIOUSLY adjusted. If you want to lose in a healthy way and keep it off permanently, then slow and steady is the best way.
This.
OP, you're losing at the right rate. You didn't put the weight on overnight, so it's unreasonable to expect to lose it overnight. Keep going as you're going, and the pounds will soon add up.
Well, I am one of this people who gain five pounds in a day so I do get impatient. I have been plugging away at it but as I have lost weight more quickly in the past with what seemed like less effort, I am left a bit puzzled. I'm still sticking wit the MFP a plan but I see others losing weight much easier and I wonder if I'm missing something.
Those others are very probably much heavier than you and/or losing water weight at the start. Weight loss slows the less you have to lose. It's natural.0 -
nicediva007 wrote: »I disagree with some of the advice here. I've been successful losing 15-20 lbs in about 10 weeks total with 5-6 days a week cardio/strength and a healthy diet within a specific calorie range of 1400-1600 cals per day. I can also easily maintain it long term keeping up the fitness part of it and eating in moderation. Most of the advice that lends itself to slow and steady is because it's hard to keep the habits up long term if you lose it too quickly. But in reality (physiologically, at least) there isn't anything wrong with losing it fast IF you can keep the right mindset during maintenance. Maintenance is often the most difficult part.
With that said, and without much other info, I think you might be eating too few calories. If you have a lot of muscle mass already then your metabolic needs are likely higher and you could be in starvation mode, especially putting in 4 miles a day. I would recommend bumping up the food intake with nutritionally sound whole foods approx 200 calories worth and seeing how that helps. If you restrict too much for your caloric needs it can often backfire. Every body is different but I've seen this happen many times with people who are too restrictive.
Your story may be different than hers if you had more to lose than she did. Starvation mode as you explained it here is NOT TRUE, and it doesn't work that way. You don't lose by eating more, you lose by logging accurately.0 -
"Well, I am one of this people who gain five pounds in a day so I do get impatient. I have been plugging away at it but as I have lost weight more quickly in the past with what seemed like less effort, I am left a bit puzzled. I'm still sticking wit the MFP a plan but I see others losing weight much easier and I wonder if I'm missing something."
I feel the same way. I am not losig much, if anything, and its been a bit more than a month here at about 1400 calories per day and 50-60 carbs per day. I have added exercise but not every day. Woonderingif I am eating too much or too little or not exercising enough or what? Suggestions?
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At 1200 calories per day you should be losing two pounds per week not the half pound you're losing.
- You say you don't eat back all of your exercise calories. What percentage of them are you eating back?
- Are you sure you're logging all the food you eat? I have to be scrupulous to log anything I eat after I leave the computer for the night - I make sure I leave notes or dishes to remind me.0 -
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kshama2001 wrote: »At 1200 calories per day you should be losing two pounds per week not the half pound you're losing.
- You say you don't eat back all of your exercise calories. What percentage of them are you eating back?
- Are you sure you're logging all the food you eat? I have to be scrupulous to log anything I eat after I leave the computer for the night - I make sure I leave notes or dishes to remind me.
Yes, I've become very diligent about logging everything. It was a hard habit to get into by I've been fully committed.
I eat back about half my exercise calories on average. Sometimes a bit more. Sometimes less.0 -
"Well, I am one of this people who gain five pounds in a day so I do get impatient. I have been plugging away at it but as I have lost weight more quickly in the past with what seemed like less effort, I am left a bit puzzled. I'm still sticking wit the MFP a plan but I see others losing weight much easier and I wonder if I'm missing something."
I feel the same way. I am not losig much, if anything, and its been a bit more than a month here at about 1400 calories per day and 50-60 carbs per day. I have added exercise but not every day. Woonderingif I am eating too much or too little or not exercising enough or what? Suggestions?
I know it's frustrating. I wonder if I should try to do even fewer carbs?0 -
Starvation mode as you explained it here is NOT TRUE, and it doesn't work that way. You don't lose by eating more, you lose by logging accurately.
This is very inaccurate and unfortunately you don't seem like you're open to science that isn't one size fits all. Calories in/Calories out is a general rule that works 99.5% of the time, but don't forget our bodies are not robotic and they have mechanisms which protect us if we teeter of balance. I've advised several women (those who are postpartum, nursing, and also trying to lose on a severely restricted diet), and when they are only eating 1200 calories and still working out consistently with NO snacking, and STILL not losing, you can best believe they are in starvation mode.
Btw, my credentials are that I have a PhD in Organic Chemistry and I've been a successful volunteer fitness trainer for a few years.
Sorry for the snark but I'm just not wrong.0 -
IMHO, OP your attitude about weight loss rate needs to be SERIOUSLY adjusted. If you want to lose in a healthy way and keep it off permanently, then slow and steady is the best way.
This.
OP, you're losing at the right rate. You didn't put the weight on overnight, so it's unreasonable to expect to lose it overnight. Keep going as you're going, and the pounds will soon add up.
Well, I am one of this people who gain five pounds in a day so I do get impatient. I have been plugging away at it but as I have lost weight more quickly in the past with what seemed like less effort, I am left a bit puzzled. I'm still sticking wit the MFP a plan but I see others losing weight much easier and I wonder if I'm missing something.
Gaining weight daily as you eat and drink is normal. I fluctuate a lot daily and you're not actually gaining 5lbs of fat a day - not possible. It's just water. Be patient! The closer you get to your goal the slower it comes off and that's healthy!
I don't mean gaining that weight now as much as I mean in the past. For example, a few years ago I broke my foot so I was off my feet for two months and i gained twenty pounds in that time eating the same as always (maybe just a few more Stacey's chips!). I lost those twenty once life went back to normal. But now I'm trying to lose the previous 20 that crept up on me over a few years.0 -
nicediva007 wrote: »Starvation mode as you explained it here is NOT TRUE, and it doesn't work that way. You don't lose by eating more, you lose by logging accurately.
This is very inaccurate and unfortunately you don't seem like you're open to science that isn't one size fits all. Calories in/Calories out is a general rule that works 99.5% of the time, but don't forget our bodies are not robotic and they have mechanisms which protect us if we teeter of balance. I've advised several women (those who are postpartum, nursing, and also trying to lose on a severely restricted diet), and when they are only eating 1200 calories and still working out consistently with NO snacking, and STILL not losing, you can best believe they are in starvation mode.
Btw, my credentials are that I have a PhD in Organic Chemistry and I've been a successful volunteer fitness trainer for a few years.
Sorry for the snark but I'm just not wrong.
chemistry isn't biology. if starvation mode in the way it was explained there existed, all the starving people in Africa would never die.
starvation mode as it is explained here typically means you are losing muscle instead of fat. either way, you are still losing weight. erg.0 -
kshama2001 wrote: »At 1200 calories per day you should be losing two pounds per week not the half pound you're losing.
- You say you don't eat back all of your exercise calories. What percentage of them are you eating back?
- Are you sure you're logging all the food you eat? I have to be scrupulous to log anything I eat after I leave the computer for the night - I make sure I leave notes or dishes to remind me.
1200 doesn't mean you should be losing 2 lbs a week. it just means that mfp bottomed out when she selected her weight loss goal per week vs her height and weight and age.
if i ate 1200 calories a day, i'd only lose 1.5 lbs per week. if i wanted to lose 2 lbs per week, i'd have to eat 560 calories a day.....0 -
Blueseraphchaos wrote: »
chemistry isn't biology. if starvation mode in the way it was explained there existed, all the starving people in Africa would never die.
starvation mode as it is explained here typically means you are losing muscle instead of fat. either way, you are still losing weight. erg.
Um, yes, organic chemistry is actually the basis of biology. Without organic chemistry there is no understanding of biochemical structure and/or mechanisms. And let's not forget that nothing about a human being is absolute...I started my responses with the disclaimer that every body is different. Starvation mode is a real phenomenon, one that doesn't present itself in every case of under eating, but it is real. Especially at the onset when the body is confused and trying to conserve energy. Starvation mode is also symptomatic of no weight loss whatsoever because the body is STORING fat and glycogen. It has been shown in peer reviewed journals that increasing caloric intake can "convince" the body that it can safely expend energy which causes the metabolism to increase. This isn't just theory, I've seen it properly applied. Of course not every case is such as this...some people really aren't eating what they say...but some ARE and this info actually helps them.
To the OP, the bottom line is, take what knowledge others (including myself) offer with a grain of salt until you apply them to your own body and lifestyle. Whatever fits, keep it as truth. Whatever doesn't, chuck it. Anomalies are found in every data set so even if it contradicts the norm...if it works for you then it's tried and true. I hope you find something that makes sense.0 -
If you're losing 0.5 lb/week, it means you're creating a 250 calorie deficit/day. That's the reality. The advice to eat more food (while keeping everything else constant) is bad advice that will only reduce your deficit and leave you losing even less.
The most logical approach is to look at your real world results as your basis for action, before suspecting questionable starvation mode theories etc. If you're not happy with 0.5 lbs/week, and want to lose more, simply increase your deficit. That'll mean eating less or moving more.
Instead of walking 4 miles in 1.5 hrs (=2.6mph=very low intensity), try going faster or longer. Or find a more efficient exercise where you can double your calorie burn within those same 1.5 hrs. The higher the intensity, the higher the heart rate, the higher the calorie burn.
As an example, I'm 128 lbs, 5'5", eat a high carb plant based diet about 1600-1700 cals and in the last 4 wks, I've been losing ~1.2 lbs/week. I can only accomplish this by doing high intensity, sweat inducing exercise(1-2 hrs/day) like cycling, hiking(hills), spinning, elliptical. In the weeks when I only walk, I lose less. Intensity has been the key for me since I started at 152 lbs. But I'm having to work harder than I did before to maintain the rate of weight loss.
As for food, I'm choosing not to eat less because I'm happy with the amount and variety of food and energy level. Also, I was a couch potato for years, until January this year, restricted my calories and never had energy to exercise. Don't want to go back there.0 -
nicediva007 wrote: »It has been shown in peer reviewed journals that increasing caloric intake can "convince" the body that it can safely expend energy which causes the metabolism to increase. This isn't just theory, I've seen it properly applied. Of course not every case is such as this...some people really aren't eating what they say...but some ARE and this info actually helps them.
Well, I'm "convinced"... not. Got evidence? Because you haven't supplied any.nicediva007 wrote: »To the OP, the bottom line is, take what knowledge others (including myself) offer with a grain of salt until you apply them to your own body and lifestyle. Whatever fits, keep it as truth. Whatever doesn't, chuck it. Anomalies are found in every data set so even if it contradicts the norm...if it works for you then it's tried and true. I hope you find something that makes sense.
CICO works for everyone. If you think you're an exception to the rule, it's all in your head. Physics doesn't change for you.0 -
nicediva007 wrote: »Blueseraphchaos wrote: »
chemistry isn't biology. if starvation mode in the way it was explained there existed, all the starving people in Africa would never die.
starvation mode as it is explained here typically means you are losing muscle instead of fat. either way, you are still losing weight. erg.
Um, yes, organic chemistry is actually the basis of biology. Without organic chemistry there is no understanding of biochemical structure and/or mechanisms. And let's not forget that nothing about a human being is absolute...I started my responses with the disclaimer that every body is different. Starvation mode is a real phenomenon, one that doesn't present itself in every case of under eating, but it is real. Especially at the onset when the body is confused and trying to conserve energy. Starvation mode is also symptomatic of no weight loss whatsoever because the body is STORING fat and glycogen. It has been shown in peer reviewed journals that increasing caloric intake can "convince" the body that it can safely expend energy which causes the metabolism to increase. This isn't just theory, I've seen it properly applied. Of course not every case is such as this...some people really aren't eating what they say...but some ARE and this info actually helps them.
To the OP, the bottom line is, take what knowledge others (including myself) offer with a grain of salt until you apply them to your own body and lifestyle. Whatever fits, keep it as truth. Whatever doesn't, chuck it. Anomalies are found in every data set so even if it contradicts the norm...if it works for you then it's tried and true. I hope you find something that makes sense.
Thanks so much. What workouts do you do and at what frequency?0 -
Okay fine. Facts aren't facts until you back them up, right? I didn't provide the references because most people don't really understand the language in these journals; but since you asked I have listed several citations. You have now been given the additional knowledge, now it's up to you to interpret and apply. And I have more if you all actually go through these and read them! These are peer reviewed; meaning not any Joe Schmo offering an opinion can write in these journals, you need data and credentials. And again, I never said this is one size fits all. I offered one scenario for the OP. Not a life lesson for everyone. Sheesh.
CICO works but there is a minimum threshold for caloric intake that differs for everyone. 1200 cals a day is a general guideline not a static rule.
Major, et. al.Clinical significance of adaptive thermogenesis. International Journal of Obesity. 2007 Feb;31(2):204-12.
Jason, et al. Chronic fatigue syndrome versus neuroendocrineimmune dysfunction syndrome:differential attributions. Journal of Health & Social Policy 2003;18(1):43-55.
Muller, et. al. Adaptive thermogenesis with weight loss in humans. Obesity. Feb;21(2):218-228.
Rosenbaum, et. al. Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. American Journal of Clinical Nutrition. 2008;88(4): 906-912. nutrition.org
Camps, et. al. Weight loss, weight maintenance, and adaptive thermogenesis. American Journal of Clinical Nutrition. 2013;97(5):990-994.
Tremblay, et. al Adaptive reduction in thermogenesis and resistance to lose fat in obese men. British Journal of Nutrition. 2009;102(4):488-492.
Labayen, et. al. Role of baseline leptin and ghrelin levels on body weight and fat mass changes after an energy-restricted diet intervention in obese women: effects on energy metabolism. The Journal of Clinical Endocrinology & Metabolism. 2011;96(6):E996-1000.0 -
Thanks so much. What workouts do you do and at what frequency?
I am currently doing cardio 5-6 days per week with strength sets incorporated in 3-4 days per week. I also am a runner and am routinely training for a race of some sort. I've complete a few half marathons and several other long run races from 6-10 miles each. I love cardio but gaining muscle is important too. I also have been known to be cross fit heavy.
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