@6 weeks of diet & exercise. No weight loss.
trinsgirl
Posts: 3 Member
Help! I'm 5'3" and 143 lbs wanting to loose 22 lbs. Six weeks ago I started working out for 45 minutes 4-5 times per week doing HIIT & Tabata workouts (previously did very little). I also cleaned up my diet and went dairy & gluten free. I eat high a protein high (good) fats and low carb eholr foods diet of between 1200-1500 calories per day and according to my HRM burn about 250 calories per workout. I haven't lost a single pound! Not sure what's going on... I've lost weight this way before but this time I seems stuck. On a side note I did quit smoking three months ago but so long as I'm not eating more I didn't think that should impact.
Any ideas?
Any ideas?
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Replies
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If you are not losing weight you are simply not in a deficit. Either you are eating more than you think or burning less or a combination of the two. Either way, if you are not losing, you are not in a deficit, you just have to figure out why.
Unless there is a health reason for going gluten or dairy free, these things will not make any difference in weight loss one way or the other. You can eat as "clean" as you want and still not lose weight if a deficit is not present.
The same with quitting smoking. Most people eat more when they quit because it is a habit they replace just to be doing something, but again, as long as a deficit is present you will lose weight regardless if you smoke or not.0 -
Do you use a food scale to weigh all your food?0
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jeffpettis wrote: »If you are not losing weight you are simply not in a deficit. Either you are eating more than you think or burning less or a combination of the two. Either way, if you are not losing, you are not in a deficit, you just have to figure out why.
Unless there is a health reason for going gluten or dairy free, these things will not make any difference in weight loss one way or the other. You can eat as "clean" as you want and still not lose weight if a deficit is not present.
The same with quitting smoking. Most people eat more when they quit because it is a habit they replace just to be doing something, but again, as long as a deficit is present you will lose weight regardless if you smoke or not.
This. Also, are you taking measurements? It isn't all too uncommon to lose inches but not weight on the scale because a new workout regime causes water retention, which can mask weightloss efforts.
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This is my incredibly generic advice when someone isn't losing. If you want more specific ideas, it might help to set your diary to public or answer some of the questions people will ask about your routine.
1. If it's been less than 3 weeks or so since you last saw a drop on the scale, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.0 -
What is your TDEE? How much below that is the 1200-1500 calories per day that you're setting as your ceiling? Or - as I do - eat the number of calories to support the weight that you WANT to be. If I want to weigh 120 pounds, the number of calories I can eat each day at my activity level will be different from the number of calories I would eat to maintain at a weight of 143. Six weeks especially at an initial stage (even with a relatively small amount to lose) should be seeing something on the scale and not just inches. (But inches matter - are you fitting into clothes that you couldn't wear 6 weeks ago?)0
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I'm in a similar situation, the difference is that I had a baby 4 months ago. I've been working out 90min a day and eating 1400cal a day aprox. It's very frustrating. A friend recommended me to get a hormonal check up, I've an appoinment with an Endocrinologist next week...maybe you can check your hormonal levels too
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Like @diannethegeek I also offer my "incredibly generic advice" when someone isn't losing.
At the Top of most Message Boards you will see an Announcement Forum.
http://community.myfitnesspal.com/en/categories/general-diet-and-weight-loss-help
If you open the Announcement you will see a big list of Links to posts that are a great source of information.
http://community.myfitnesspal.com/en/discussion/10260537/most-helpful-posts-general-diet-and-weight-loss-help-must-reads#latest
One I add is a 4 part Blog about the power of habits.
http://www.myfitnesspal.com/blog/ihad/view/the-power-of-habit-part-1-why-habits-matter-6881300 -
Are you logging every single calorie you consume? Do you eat back all your exercise calories?0
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OP - is that you in the profile picture? If yes, why do you want to lose 22 pounds????0
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I'm in a similar situation, the difference is that I had a baby 4 months ago. I've been working out 90min a day and eating 1400cal a day aprox. It's very frustrating. A friend recommended me to get a hormonal check up, I've an appoinment with an Endocrinologist next week...maybe you can check your hormonal levels too
That's interesting, I'm in similar situation and despite deficit, I'm still not losing... I will speak to my GP about it...0 -
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OP - is that you in the profile picture? If yes, why do you want to lose 22 pounds????
Maybe that's what OP used to look like and she's using the photo for inspiration. If she's 5'3" and 143 pounds, she is right at the line between a BMI of normal and overweight. I'm not saying that I personally feel she is overweight, just that if she wants to she can afford to lose a few pounds according to her BMI. I'm also 5'3" and even though everyone's body is shaped differently, the woman in OP's photo does not appear to be 143 pounds. It could be flattering angles or she could have underlying muscle, though. It's all speculation.0 -
OP - is that you in the profile picture? If yes, why do you want to lose 22 pounds????
Maybe that's what OP used to look like and she's using the photo for inspiration. If she's 5'3" and 143 pounds, she is right at the line between a BMI of normal and overweight. I'm not saying that I personally feel she is overweight, just that if she wants to she can afford to lose a few pounds according to her BMI. I'm also 5'3" and even though everyone's body is shaped differently, the woman in OP's photo does not appear to be 143 pounds. It could be flattering angles, though. It's all speculation.
Which was why the question was asked. 0 -
OP - is that you in the profile picture? If yes, why do you want to lose 22 pounds????
Maybe that's what OP used to look like and she's using the photo for inspiration. If she's 5'3" and 143 pounds, she is right at the line between a BMI of normal and overweight. I'm not saying that I personally feel she is overweight, just that if she wants to she can afford to lose a few pounds according to her BMI. I'm also 5'3" and even though everyone's body is shaped differently, the woman in OP's photo does not appear to be 143 pounds. It could be flattering angles, though. It's all speculation.
If her stats are correct then yes she could stand to lose some weight ….I am just curious about the profile picture...0 -
Understandable, but don't you think OP knows herself and her own body? It seems a tad weird to be asked if it's her in the photo then go on to say "If that is you, then WHY do you want to lose weight?" Implying that you feel she already looks good, so she shouldn't have the desire to lose weight. I'm not saying that was your intention, but for some people it can be read in that way.0
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Understandable, but don't you think OP knows herself and her own body? It seems a tad weird to be asked if it's her in the photo then go on to say "If that is you, then WHY do you want to lose weight?" Implying that you feel she already looks good, so she shouldn't have the desire to lose weight. I'm not saying that was your intention, but for some people it can be read in that way.
my point is that if that is OP in the profile picture then she does not need to lose weight and maybe has some kind of eating disorder/body dysmorphia….0 -
Understandable, but don't you think OP knows herself and her own body? It seems a tad weird to be asked if it's her in the photo then go on to say "If that is you, then WHY do you want to lose weight?" Implying that you feel she already looks good, so she shouldn't have the desire to lose weight. I'm not saying that was your intention, but for some people it can be read in that way.
my point is that if that is OP in the profile picture then she does not need to lose weight and maybe has some kind of eating disorder/body dysmorphia….
I understand that as well, but it is doubtful that someone who is 143 pounds at 5'3" is suffering from an eating disorder or body dysmorphia, at least from the perspective of being able to shed some weight. I do not want to hijack this thread or turn it into a debate of some kind, as that was not my intention, but given OP's stats she's not wrong for wanting to achieve weight loss and losing 22 pounds is a feasible goal. I'd personally be bothered by someone assuming I have a possible eating disorder based on one photo if I've already provided stats that clearly indicate I can afford to lose weight. That's just my opinion as another woman who has been in that same boat.
As to not further derail, OP, the advice you've been given thus far has been sound. I want to say the discrepancy lies in your logging accuracy and/or your caloric burn, depending on whether or not you eat back your exercise calories. Everyone's body responds differently, but I am the same height as you and I started at 139 pounds. I was eating 1200 to 1400 calories a day, measuring with a food scale, and I only ate back 25-50% of my exercise calories. I was shedding 1.2 to 2 pounds per week depending on my levels of activity and that was working out twice on most days for 5 to 6 days per week. I think if you eat back less exercise calories and/or become more accurate with your logging you should be able to see progress.0 -
Understandable, but don't you think OP knows herself and her own body? It seems a tad weird to be asked if it's her in the photo then go on to say "If that is you, then WHY do you want to lose weight?" Implying that you feel she already looks good, so she shouldn't have the desire to lose weight. I'm not saying that was your intention, but for some people it can be read in that way.
my point is that if that is OP in the profile picture then she does not need to lose weight and maybe has some kind of eating disorder/body dysmorphia….
I understand that as well, but it is doubtful that someone who is 143 pounds at 5'3" is suffering from an eating disorder or body dysmorphia, at least from the perspective of being able to shed some weight. I do not want to hijack this thread or turn it into a debate of some kind, as that was not my intention, but given OP's stats she's not wrong for wanting to achieve weight loss and losing 22 pounds is a feasible goal. I'd personally be bothered by someone assuming I have a possible eating disorder based on one photo if I've already provided stats that clearly indicate I can afford to lose weight. That's just my opinion as another woman who has been in that same boat.
As to not further derail, OP, the advice you've been given thus far has been sound. I want to say the discrepancy lies in your logging accuracy and/or your caloric burn, depending on whether or not you eat back your exercise calories. Everyone's body responds differently, but I am the same height as you and I started at 139 pounds. I was eating 1200 to 1400 calories a day, measuring with a food scale, and I only ate back 25-50% of my exercise calories. I was shedding 1.2 to 2 pounds per week depending on my levels of activity and that was working out twice on most days for 5 to 6 days per week. I think if you eat back less exercise calories and/or become more accurate with your logging you should be able to see progress.
my point is that she is not really 143 pounds and is just saying that to get weight loss ideas to further fuel her disorder…
the profile picture did not match stats so that was a red flag for me, and I wanted OP to clarify. And then you started with this whole side show….0 -
my point is that she is not really 143 pounds and is just saying that to get weight loss ideas to further fuel her disorder…
the profile picture did not match stats so that was a red flag for me, and I wanted OP to clarify. And then you started with this whole side show….
It's far from a sideshow. My whole point is that the OP should at least be given the benefit of the doubt. Granted it's her first post here and her profile photo does appear to be slimmer than her stats, but my initial post provided an alternative as to why that may be and it was met with a slight bit of sarcasm from the other poster that questioned it, so I elaborated further as to how comments like that may be off-putting. In the past, it has been claimed that new posters to the forums can often be scared off by some veteran members due to how they straight shoot. One very helpful member here even posted a thread about it asking what long-time posters can do to be more helpful. Once the OP provides more information, if she does, the validity of her statements can easily be assessed.0 -
my point is that she is not really 143 pounds and is just saying that to get weight loss ideas to further fuel her disorder…
the profile picture did not match stats so that was a red flag for me, and I wanted OP to clarify. And then you started with this whole side show….
It's far from a sideshow. My whole point is that the OP should at least be given the benefit of the doubt. Granted it's her first post here and her profile photo does appear to be slimmer than her stats, but my initial post provided an alternative as to why that may be and it was met with a slight bit of sarcasm from the other poster that questioned it, so I elaborated further as to how comments like that may be off-putting. In the past, it has been claimed that new posters to the forums can often be scared off by some veteran members due to how they straight shoot. One very helpful member here even posted a thread about it asking what long-time posters can do to be more helpful. Once the OP provides more information, if she does, the validity of her statements can easily be assessed.
i simply asked OP a question and was waiting for the answer. Then YOU decided to come in here and start this whole sideshow.
I don't see how asking for clarification of a profile picture is going to scare anyone off.0 -
OP - is that you in the profile picture? If yes, why do you want to lose 22 pounds????
Yes that is me in the profile picture from 2 years ago at 121 lbs which is my goal weight to get back to that. And yes I look awesome in that picture so no body image issues here. In fact I'm still pretty hot but just 22lbs heavier... So not overweight just a little soft
Since that picture I went back to school to do my MBA while working full time and in addition to getting the credential I also started smoking again and gained 22lbs. Now that I am done I quit smoking and I want to loose the weight so I am tracking all my food and exercising ( I write everything down. Even if I just eat a little piece of chocolate. Based on some of the advice I have made an appointment with my GP. I used to have a thyroid issue so it's worth getting that checked out. My weight goals are reasonable and within a healthy range.
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OP - is that you in the profile picture? If yes, why do you want to lose 22 pounds????OP - is that you in the profile picture? If yes, why do you want to lose 22 pounds????OP - is that you in the profile picture? If yes, why do you want to lose 22 pounds????
OP, we are trying to help. Ndj's question is a valid one.0 -
I would consider challenging your body with a new exercise. Along with the other suggestions.0
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OP - is that you in the profile picture? If yes, why do you want to lose 22 pounds????
Yes that is me in the profile picture from 2 years ago at 121 lbs which is my goal weight to get back to that. And yes I look awesome in that picture so no body image issues here. In fact I'm still pretty hot but just 22lbs heavier... So not overweight just a little soft
Since that picture I went back to school to do my MBA while working full time and in addition to getting the credential I also started smoking again and gained 22lbs. Now that I am done I quit smoking and I want to loose the weight so I am tracking all my food and exercising ( I write everything down. Even if I just eat a little piece of chocolate. Based on some of the advice I have made an appointment with my GP. I used to have a thyroid issue so it's worth getting that checked out. My weight goals are reasonable and within a healthy range.
Thanks for weighing in! <pun intended >
Yes, definitely get some blood work done to check your current thyroid function levels. If you're hypothyroid, your rate of weight loss will normalize once you are properly medicated to compensate for its under-activity, provided, of course, that you remain in an appropriate caloric deficit.0 -
Thanks for all the advice
Looks like I need to start weighing my food just in case the calories are off. This is always hard for me because I make everything from scratch so there isn't ever calorie information on a fruit/veggie/steak and sometimes the info on MFP varies (plus it is a lot of work).
I will also add more weight lifting workouts to my exercise routine to change things up. The workouts I do at the gym tend to be whole body workouts but they use your own body weight for weight bearing exercises rather than weights (e.g. pushups, squats, lunges). I can add some kettle bell workouts which are also available at my gym.0 -
Thanks for all the advice Looks like I need to start weighing my food just in case the calories are off. This is always hard for me because I make everything from scratch so there isn't ever calorie information on a fruit/veggie/steak and sometimes the info on MFP varies (plus it is a lot of work).
I will also add more weight lifting workouts to my exercise routine to change things up. The workouts I do at the gym tend to be whole body workouts but they use your own body weight for weight bearing exercises rather than weights (e.g. pushups, squats, lunges). I can add some kettle bell workouts which are also available at my gym.
I would suggest a structured lifting program like strong lifts or all pro beginner routine0 -
You can make your own entries into the database and make your own recipes. I do that often. My diary's open, you can take a look if that's helpful. I often cook in bulk as it's more convenient. (I have a giant batch of quinoa sitting in my fridge now.) There's always nutritional info on packaging. And the results are worth it--accurate calories in.
Echoing @ndj1979 on the heavy lifting. Can you afford a couple sessions with a trainer to get you started? That way you learn safe and proper form. Safety is key to prevent injury. And proper form is necessary to reap the benefits of the exercise. Lifting while eating at a deficit will help you preserve lean body mass.0 -
@trinsgirl a year ago I started a new way of eating to manage my pain. The pain dropped like a rock. I lost an inch in at the waist and my fat face during the first six weeks BUT did not lose even one pound on the scales. I have no idea how I was losing inches of fat without any weight loss. The main difference I had stopped eating/drinking all forms of processed foods. During week 7-8 I dropped 10 pounds and it scared me. Over the last year my health is much improved with about 25 pounds of weight loss and the ability to walk any distance and be able to get in and out of vehicles, movie seats, etc unaided.
To have stopped smoking and not gained weight is the first success factor that I see in your post. When we eat/live for better health the results may come slow as our systems heal but the results will come.
Keep up the good work. I do wish I had known to change my eating lifestyle 40 years earlier and had acted on that info.
Welcome to the MFP forums. Best of success.0
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