1200 cal day & excercising...only 3 pounds lost????

SBwilson04 · February 2016

Hey everyone: so I'm 37, 4ft 11 started MFP 12/28/15 at 132 pounds. Goal weight is 110-115.

I've been logging ALL food in MFP for my 1200 per day and STAYING UNDER MY CALORIES 1000-1200. I feel like I'm eating a lot but I rarely hit the 1200 a day, usually 1000-1200 but having a hard time hitting protein goal which I hear is important. I haven't gone over 100 carbs a day in over a month, I've been excercising 4-5 days a week with 30-40 cardiovascular and 30-40 abs, push-ups. Squats etc.

My point, I feel like I'm doing what I'm supposed to, but I've only lost 3 pounds in almost 5 weeks?

What do I need to change to get better results? I originally wanted to loose the 15 pounds by April 1 (4 months), but that's not looking attainable at this rate.

Any advice?

Jburlen2007 · February 2016

My two opinions are: 1) You could be eating to few calories. 1200 is the minimum someone should eat. What are your "goals" set at in MFP? 2) Have you measured body fat? You could be gaining muscle, which will throw your scale off. Does your body look more fit?

Ninkyou · February 2016

Are you weighing your food on a food scale? Weighing your food will help tighten your logging accuracy.

Also, unfortunately, because of your height you're going to have fewer calories to work with, meaning your deficit will also be smaller. So for you, smaller losses are going to be more feasible for you. So 3 lbs in 5 weeks is would be a healthy loss.

SBwilson04 · February 2016

Did not measure body fat...but bmi charts said at 132 start i was in 28% bmi.

Maybe Im gaining muscle, my pants do fit a little better but I can't see too much of a difference yet in the mirror anywhere, except less bloated in stomach.

I already feel like I'm eating a ton to try to get to 1200 a day....couldn't imagine having to eat more...

This is the first diet I've ever been on, so I'm very confused on what to eat and not eat to maximize results. I'm eating hardboiled eggs, LOTS of chicken veggies, fruit, not adding table salt, staying under my carbs per day, but i end up going over my fat per day a lot: even with no junk, fast food, chips, candy etc. And using whipped butter sparingly....it seems like no matter what I eat, it's not enough protein, or high in fat and or sodium even though it seems like a good healthy choice.

I know weight loss takes time...but im just confused on why I'm not seeing better results.

How many pounds till you can start seeing results?

Ready2Rock206 · February 2016

Seems right to me. You have only a small amount to lose so 1/2 lb a week is going to be right on target for you. Also with so little to lose you'll have to be more accurate with your logging - making sure you're using correct entries, using the recipe builder, using a food scale, etc...

SBwilson04 · February 2016

Oh and thanks for the replies, I appreciate it:)

bkh176033 · February 2016

Just a tip that has helped me with protein, I use Humapro. Branch chain amino acids. Huge help, no calories. Please research if you aren't familiar. My fiance introduced me to it and my plateau really changed! And please let me know if it helps!!!

allenpriest · February 2016

Your logging may be off if you are not weighing things.

daniwilford · February 2016

At your height and weight your loss is right on track. Being small in stature and not that overweight losing more than 1/2 pound per week is excellent progress. The smaller you are the more difficult it is to create the deficit needed to lose weight while getting adequate nutrition. You want to lose fat, while maintaining muscle, and that will be a slow process. Any steps you might take to lose faster would likely result in losing muscle. At your height you are the exception to rule to always eat more than 1200 calories, but aim to hit that goal.

jemhh · February 2016

daniwilford wrote: »

At your height and weight your loss is right on track. Being small in stature and not that overweight losing more than 1/2 pound per week is excellent progress. The smaller you are the more difficult it is to create the deficit needed to lose weight while getting adequate nutrition. You want to lose fat, while maintaining muscle, and that will be a slow process.

This. Very much this.

walking2running · February 2016

I'm in the same boat. I'm 5'4" and I started around the same time (end of Dec). My initial weight was 159 and I'm down to 155. I exercise 5 days per week (1 hour cardio per session) and I eat between 1000 -1200 net of exercise. It's frustrating to see the scale moving slowly, but I figure that even if I get halfway to my goal, that will be enough to see a big difference. And what's the alternative really? Staying at the same weight or gaining? No thanks. I'd rather live with the slow pace and see the results....eventually.

3dogsrunning · February 2016

bkh176033 wrote: »

Just a tip that has helped me with protein, I use Humapro. Branch chain amino acids. Huge help, no calories. Please research if you aren't familiar. My fiance introduced me to it and my plateau really changed! And please let me know if it helps!!!

Hmm, I thought by "no calories" you meant "little calories". I see it is advertised as less than 1 calorie per serving with 25 grams of protein which is impossible. Then I noticed it says "nets less than 1 calorie".
Sounds like some tricky advertising.

3dogsrunning · February 2016

daniwilford wrote: »

At your height and weight your loss is right on track. Being small in stature and not that overweight losing more than 1/2 pound per week is excellent progress. The smaller you are the more difficult it is to create the deficit needed to lose weight while getting adequate nutrition. You want to lose fat, while maintaining muscle, and that will be a slow process. Any steps you might take to lose faster would likely result in losing muscle. At your height you are the exception to rule to always eat more than 1200 calories, but aim to hit that goal.

And this.

Jburlen2007 · February 2016

In regards to fatty foods, eat more food fats: almonds, avacodos and etc

scolaris · February 2016

If you are not weighing foods you may not be in the deficit you think you are in. (It's a red flag to me when people say that they can hardly eat all 1200 calories.)
Unfortunately, tinier people often have to go for more modest deficits to lose weight while safely meeting their nutritional needs. Sounds like you are losing about 1/2 lb per week which is not bad at all. That also makes me think your daily deficit is probably closer to 250/day than you may currently believe.

Janehds0284 · February 2016

Only the way to eat below 1200 and feel full is to eat a LOT OF VEGGIES I speak from my own experience.

I increase mine to 1430 and add on protein I still lose weight (I even thought it's better this way- for me)

I honestly think you made good progress.. Make sure you weigh food on scale and weigh EVERYTHING you put in your mouth

good luck

middlehaitch · February 2016

I can only reiterate what others have said. Your height and weight indicates a .5 lbs a week loss average.

Do make sure you are eating all your calories and. 50-75% of your exercise calories.

If you really can't eat more than 1100 add in cottage cheese, yogurt or a protein shake. All are high in protein.

With accurate logging of food and exercise you may be able to lose close to a pound a week until you are in the low 120's.

my weight loss went something like this:
5'1 130lbs and 54 at the time. Ate 1200 and between 125-175 extra cals for each hour of exercise.

130-120=1 lbs lost (10weeks)
120-110=.5 lbs lost (20weeks)
110-105= less than .5lbs a week.
Numbers are approximate as it was a while ago, but it took close to a year all told.

As you have no lee way in dropping calories, 1200 being the healthy minimum, you can only lose at the rate 1200+exercise allows. That is why it is important to eat back your exercise calories. It helps fuel your burn and your energy levels long term. It also gives you a little room to move when you get closer to your goal.

I burn 200cals for an hour of exercise. I ate back 175 to begin with, but dropped it to 125 when I was 5lbs from goal just to keep the scale moving. I was still eating over 50% of my exercise calories eventhough I had dropped them.

Accuracy in logging and using a digital scale (cups and spoons for liquids) for everything is very important for us petite women with little wiggle room.

Cheers, h.
I am 2 inches taller, but 25 years older, so the numbers for both of us should work pretty similarly.

youngmomtaz · February 2016

When you think about it, you are 8" shorter than me, even shorter than someone taller than me. If your cal range should be lower than mine then your rate of loss also will be as your body type is just that much smaller. So if a healthy range for me is 1-2lbs/week lost then a healthy range for someone shorter than me might be lower. From what I can see you are doing great. Get rid of the goal date and just keep working. Goals cause disappointment, and potentially quitting. Be happy with the loss and keep up the great work!!

Kimberly_Harper · February 2016

SBwilson04 wrote: »

Hey everyone: so I'm 37, 4ft 11 started MFP 12/28/15 at 132 pounds. Goal weight is 110-115.

I've been logging ALL food in MFP for my 1200 per day and STAYING UNDER MY CALORIES 1000-1200. I feel like I'm eating a lot but I rarely hit the 1200 a day, usually 1000-1200 but having a hard time hitting protein goal which I hear is important. I haven't gone over 100 carbs a day in over a month, I've been excercising 4-5 days a week with 30-40 cardiovascular and 30-40 abs, push-ups. Squats etc.

My point, I feel like I'm doing what I'm supposed to, but I've only lost 3 pounds in almost 5 weeks?

What do I need to change to get better results? I originally wanted to loose the 15 pounds by April 1 (4 months), but that's not looking attainable at this rate.

Any advice?

This sounds like a normal weight loss progression for someone who doesn't have a ton of weight to lose. And, it is hard to say in just 5 weeks that you are losing slowly. You could weigh tomorrow and be down another pound. Have you been taking your body measurements, in case by all of your exercise you are losing fat but not muscle?

middlehaitch · February 2016

As well as the measurements @Kimberly_Harper suggested. Take pics in your undies or bikini. Sometimes you don't see the body differences day to day in the mirror.
I find not including my head helps me abstract the 'me' from the image and view the comparison more analytically.

My body is still changing and improving so those photos still count 6 years after hitting maintenance, but progressing on exercise routines.

Cheers, h.

lorrpb · February 2016

Your pants are fitting better and you feel less bloated. That's great results for "only" 3 lbs!! In the end that's what counts, right?

lemonlionheart · February 2016

Jburlen2007 wrote: »

My two opinions are: 1) You could be eating to few calories. 1200 is the minimum someone should eat. What are your "goals" set at in MFP? 2) Have you measured body fat? You could be gaining muscle, which will throw your scale off. Does your body look more fit?

1) 1000 is definitely too few calories, however this would not account for slowed down weight loss. It is more likely that there have been errors in logging and she is eating more than she thinks (not enough to stop losing but enough for it to be slower than expected)

2) You can't gain considerable muscle on a deficit, especially since OP's exercise routine doesn't include a lifting program.

OP, you seem to be losing at a good rate. I'd suggest tightening up your logging (you really have to use a food scale for EVERYTHING to be accurate) if you want a more consistent rate of loss.

SBwilson04 · February 2016

Thanks all for the advise...sounds like I should weigh my food, take measurements and be happy with progress thus far...yes some progress is better than doing nothing and gaining more. Was nice to hear it could take a year to get where I want...bc I tend to be impatient....and if i have 4 months in my head i could be setting up for major dissapointment. I appreciate all the advice/comments....they were all helpful:)

Psychgrrl · February 2016

Hang in there--weight loss is a marathon, not a sprint.

smnovosad1 · February 2016

All these ladies have exceptional advise, but if it helps any I am 5'5", and lost 5 lbs (from 133 to 128) in the past 5 weeks and am worried I am going too fast! To me, your rate of loss sounds perfect.

andyhoangg · February 2016

SBwilson04 wrote: »

Hey everyone: so I'm 37, 4ft 11 started MFP 12/28/15 at 132 pounds. Goal weight is 110-115.

I've been logging ALL food in MFP for my 1200 per day and STAYING UNDER MY CALORIES 1000-1200. I feel like I'm eating a lot but I rarely hit the 1200 a day, usually 1000-1200 but having a hard time hitting protein goal which I hear is important. I haven't gone over 100 carbs a day in over a month, I've been excercising 4-5 days a week with 30-40 cardiovascular and 30-40 abs, push-ups. Squats etc.

My point, I feel like I'm doing what I'm supposed to, but I've only lost 3 pounds in almost 5 weeks?

What do I need to change to get better results? I originally wanted to loose the 15 pounds by April 1 (4 months), but that's not looking attainable at this rate.

Any advice?

andyhoangg · February 2016

3lbs for 5 weeks can frustrating but it is progress. However if you have set your goals into MFP to lose 2lbs per week then something is off here. Definitely scale out your food to get the most accurate log. Also make sure your workout is intense enough. Sit up and crunches maybe good but you won't burn that many calories. Try HIIT cardio rather than spending 30-40 minutes on a trend mill. Then if you're still not seeing results you want, perhaps drop your calories by another 100-200. Lmk if you need help I'm currently dieting myself.

middlehaitch · February 2016

andyhoangg wrote: »

3lbs for 5 weeks can frustrating but it is progress. However if you have set your goals into MFP to lose 2lbs per week then something is off here. Definitely scale out your food to get the most accurate log. Also make sure your workout is intense enough. Sit up and crunches maybe good but you won't burn that many calories. Try HIIT cardio rather than spending 30-40 minutes on a trend mill. if you're still not seeing results you want, perhaps drop your calories by another 100-200. Lmk if you need help I'm currently dieting myself.

Ignore the boldest advice. It would take you into a VLCD.

Cheers, h.

Sued0nim · February 2016

For your height and weight that sounds like a great rate of loss TBH

Keep plugging on

girlinahat · February 2016

I'm about the same height as you, and aiming to lose 1.5-2lb per month.

Being short means having a small calorie deficit. My maintenance calories if sedentary, are around 1500, so there's not a lot to play with. Exercise gives me a couple of hundred more calories.

I aim to keep my average daily calories below 1500, with some days netting only 1,000, and other days being higher (so I can have a glass of wine), plus going to the gym the times a week and dancing at least twice a week. The weight loss will be slow but I won't compromise my health and energy levels just to lose.

Sounds like with a 5lb loss you are right on track!! It may well start to slow down, but don't be discouraged, if your clothes are feeling looser, things are changing in the direction you want.

1200 cal day & excercising...only 3 pounds lost????

Replies

Categories