IIFYM and no loss? Help!
kmpleva
Posts: 9 Member
Hey everyone! I was looking for some feed back on my current situation.
I have been tracking my food/macros pretty consistently for almost 2 months, and other than seeing some slight physical changes, the scale hasn't budged at all. I know that everyone says that it can take a while for your body to get used to it, and that you shouldn't go changing your macros right away before you see what happens, but I'm at the point now where I feel like I need to lower them, but I'm worried I would then be eating too little. Should I decrease over all calories, or just carbs to start? I am at 1700 calories now, but more often than not hitting between 1550-1650 depending on the day. I have already dropped my carbs down to 128g, with 170P and 57F. I just don't want to cut too much and not have any energy left for my workouts! I am 5'9" and 180lb and not budging!
Thanks so much for your help!
Kelly
I have been tracking my food/macros pretty consistently for almost 2 months, and other than seeing some slight physical changes, the scale hasn't budged at all. I know that everyone says that it can take a while for your body to get used to it, and that you shouldn't go changing your macros right away before you see what happens, but I'm at the point now where I feel like I need to lower them, but I'm worried I would then be eating too little. Should I decrease over all calories, or just carbs to start? I am at 1700 calories now, but more often than not hitting between 1550-1650 depending on the day. I have already dropped my carbs down to 128g, with 170P and 57F. I just don't want to cut too much and not have any energy left for my workouts! I am 5'9" and 180lb and not budging!
Thanks so much for your help!
Kelly
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Replies
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Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings
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macros are not for weight loss it's for health
calories for weight loss.
If you aren't losing weight you need to look at your logging...
is it consistent and accurate? use a food scale?
If not to those questions start there. Pretty consistently means you aren't not logging all the time.
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Just changed it to public! Sorry I thought it was! And I said "pretty consistently" because I didn't want to sound obsessive, but yes, I do track every day, and weigh and measure my food.0
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You are not weighing everything.
read this
http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p10 -
For entries like 'Campbells - Baked beans, 0.5 cup' and 'Giant - Nonfat Greek Yogurt, 0.13 cup' are you weighing them and using the cup equivalent because that is all the is available, or are you actually using cups?0
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queenliz99 wrote: »You are not weighing everything.
read this
http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1
well she might be but she isn't logging it by weight which is almost as bad.0 -
queenliz99 wrote: »You are not weighing everything.
read this
http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1
well she might be but she isn't logging it by weight which is almost as bad.
Her amounts are all over the place. I see ounces, grams, pieces and sizes. She maybe but I don't think so.
What say you OP? Do you weigh everything?0 -
kshama2001 wrote: »For entries like 'Campbells - Baked beans, 0.5 cup' and 'Giant - Nonfat Greek Yogurt, 0.13 cup' are you weighing them and using the cup equivalent because that is all the is available, or are you actually using cups?
I am weighing, but since I don't have premium I can't log down to the gram, or is there a way to do that? If anything I always felt like I had to round up to get the cup equivalent.
I also really appreciate all of this insight!
I'll try being super strict about my weighing and see if it makes a difference
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kshama2001 wrote: »For entries like 'Campbells - Baked beans, 0.5 cup' and 'Giant - Nonfat Greek Yogurt, 0.13 cup' are you weighing them and using the cup equivalent because that is all the is available, or are you actually using cups?
I am weighing, but since I don't have premium I can't log down to the gram, or is there a way to do that? If anything I always felt like I had to round up to get the cup equivalent.
I also really appreciate all of this insight!
I'll try being super strict about my weighing and see if it makes a difference
You just need to look for different entries. Premium has nothing to do with being able to log down to the gram. Find an entry that has either a 1 gram serving or a 100 gram serving. (Double check it to make sure the calories are reasonable - there are a few whacko entries.) Enter your serving quantity as grams (or your grams divided by 100 - if you can only find a 100 gram serving), and the correct amount will be added to your diary.
For example, one entry for your Schmidt bread offers serving sizes of slice, container, gram, ounce, 25 gram, and .9 oz. Select the 1 gram serving size, weigh your bread (which should be around - but likely not exactly -50 grams), and enter the number of grams for the number of servings.0 -
It's been 8 weeks and you've lost ZERO pounds?0
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Lower overall cals.0
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Sabine_Stroehm wrote: »It's been 8 weeks and you've lost ZERO pounds?
I may have lost like 3-4 in the very beginning, but I just chocked that up to water weight since it came off quickly. But I do know that I visited the doctor 3 weeks ago, and this morning when I weighed myself I was exactly the same. I try not to weigh myself all the time so I don't get caught in a numbers game, but it was really disheartening.kshama2001 wrote: »For entries like 'Campbells - Baked beans, 0.5 cup' and 'Giant - Nonfat Greek Yogurt, 0.13 cup' are you weighing them and using the cup equivalent because that is all the is available, or are you actually using cups?
I am weighing, but since I don't have premium I can't log down to the gram, or is there a way to do that? If anything I always felt like I had to round up to get the cup equivalent.
I also really appreciate all of this insight!
I'll try being super strict about my weighing and see if it makes a difference
You just need to look for different entries. Premium has nothing to do with being able to log down to the gram. Find an entry that has either a 1 gram serving or a 100 gram serving. (Double check it to make sure the calories are reasonable - there are a few whacko entries.) Enter your serving quantity as grams (or your grams divided by 100 - if you can only find a 100 gram serving), and the correct amount will be added to your diary.
For example, one entry for your Schmidt bread offers serving sizes of slice, container, gram, ounce, 25 gram, and .9 oz. Select the 1 gram serving size, weigh your bread (which should be around - but likely not exactly -50 grams), and enter the number of grams for the number of servings.
As for the logging, I'll definitely start looking for other entries where grams are an option and not just trusting what they give automatically0 -
I'm almost exactly the same size as you. 5'9", 179 lbs. I am losing on 1930 calories per day, macros 193C, 145P, 64F. I weigh everything. My chicken (in grams), my ice cream (in grams), my almond milk, cheese, protein powder, broccoli, etc, etc, etc. First suspicion is it is a logging issue.
Note: I am losing very slowing, about .25 pounds per week. It also bounces up and down, due to water weight, hormones, etc. I log my weight to see the overall trend on the HappyScale app.
Did you take measurements when you started? I have had weeks where the scale does not move, but I've lost inches.
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for the oils, how are you measuring 1tbsp? Is it accurate? I have a shot glass that shows the exact line for tsp and tbsp, oz, etc. this is calorie dense and may add up to quite a few calories if not tract precisely.0
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you're eating too much... doesn't have to do with IIFYM style of eating. i have lost 20lbs since October following IIFYM. sadly my carbs are now down to 110g, but i'm still losing!0
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you're eating too much... doesn't have to do with IIFYM style of eating. i have lost 20lbs since October following IIFYM. sadly my carbs are now down to 110g, but i'm still losing!
ETA: your protein/fats seems a bit high, but don't know your stats. i eat 160g of protein and 45g of fat a day at 5'10", 182lbs.0 -
Sabine_Stroehm wrote: »It's been 8 weeks and you've lost ZERO pounds?
I may have lost like 3-4 in the very beginning, but I just chocked that up to water weight since it came off quickly. But I do know that I visited the doctor 3 weeks ago, and this morning when I weighed myself I was exactly the same. I try not to weigh myself all the time so I don't get caught in a numbers game, but it was really disheartening.kshama2001 wrote: »For entries like 'Campbells - Baked beans, 0.5 cup' and 'Giant - Nonfat Greek Yogurt, 0.13 cup' are you weighing them and using the cup equivalent because that is all the is available, or are you actually using cups?
I am weighing, but since I don't have premium I can't log down to the gram, or is there a way to do that? If anything I always felt like I had to round up to get the cup equivalent.
I also really appreciate all of this insight!
I'll try being super strict about my weighing and see if it makes a difference
You just need to look for different entries. Premium has nothing to do with being able to log down to the gram. Find an entry that has either a 1 gram serving or a 100 gram serving. (Double check it to make sure the calories are reasonable - there are a few whacko entries.) Enter your serving quantity as grams (or your grams divided by 100 - if you can only find a 100 gram serving), and the correct amount will be added to your diary.
For example, one entry for your Schmidt bread offers serving sizes of slice, container, gram, ounce, 25 gram, and .9 oz. Select the 1 gram serving size, weigh your bread (which should be around - but likely not exactly -50 grams), and enter the number of grams for the number of servings.
As for the logging, I'll definitely start looking for other entries where grams are an option and not just trusting what they give automatically
Different scales are going to weigh different. You have to use the same scale, at the same time of day, in the same state of dress (or undress).0 -
Sabine_Stroehm wrote: »It's been 8 weeks and you've lost ZERO pounds?
I may have lost like 3-4 in the very beginning, but I just chocked that up to water weight since it came off quickly. But I do know that I visited the doctor 3 weeks ago, and this morning when I weighed myself I was exactly the same. I try not to weigh myself all the time so I don't get caught in a numbers game, but it was really disheartening.kshama2001 wrote: »For entries like 'Campbells - Baked beans, 0.5 cup' and 'Giant - Nonfat Greek Yogurt, 0.13 cup' are you weighing them and using the cup equivalent because that is all the is available, or are you actually using cups?
I am weighing, but since I don't have premium I can't log down to the gram, or is there a way to do that? If anything I always felt like I had to round up to get the cup equivalent.
I also really appreciate all of this insight!
I'll try being super strict about my weighing and see if it makes a difference
You just need to look for different entries. Premium has nothing to do with being able to log down to the gram. Find an entry that has either a 1 gram serving or a 100 gram serving. (Double check it to make sure the calories are reasonable - there are a few whacko entries.) Enter your serving quantity as grams (or your grams divided by 100 - if you can only find a 100 gram serving), and the correct amount will be added to your diary.
For example, one entry for your Schmidt bread offers serving sizes of slice, container, gram, ounce, 25 gram, and .9 oz. Select the 1 gram serving size, weigh your bread (which should be around - but likely not exactly -50 grams), and enter the number of grams for the number of servings.
As for the logging, I'll definitely start looking for other entries where grams are an option and not just trusting what they give automatically
Just chiming in to say that it's refreshing to see an OP taking the advice given - especially in regards to weighing/logging/accuracy - and not digging in and denying that (s)he is possibly doing anything wrong.
Considering you're going to at least look for other entries, it sounds like you're on the right track.0 -
you're eating too much... doesn't have to do with IIFYM style of eating. i have lost 20lbs since October following IIFYM. sadly my carbs are now down to 110g, but i'm still losing!
From all of the research and number crunching I've done, 1700 calories is plenty if not more than needed under what I need to lose weight. TDEE is around 2200+, so that puts me at a 500 calorie deficit. I don't mind lowering carbs more, I just want the energy for my workouts to remind constant.for the oils, how are you measuring 1tbsp? Is it accurate? I have a shot glass that shows the exact line for tsp and tbsp, oz, etc. this is calorie dense and may add up to quite a few calories if not tract precisely.
I rarely ever use plain olive oil for anything, but when I do, I measured it with a teaspoon/tablespoon, not on the scale.quiksylver296 wrote: »I'm almost exactly the same size as you. 5'9", 179 lbs. I am losing on 1930 calories per day, macros 193C, 145P, 64F. I weigh everything. My chicken (in grams), my ice cream (in grams), my almond milk, cheese, protein powder, broccoli, etc, etc, etc. First suspicion is it is a logging issue.
Note: I am losing very slowing, about .25 pounds per week. It also bounces up and down, due to water weight, hormones, etc. I log my weight to see the overall trend on the HappyScale app.
Did you take measurements when you started? I have had weeks where the scale does not move, but I've lost inches.
I've definitely lost some inches, and my progress pictures show a change, but the scale hasn't moved at all. Like I said, I'm not a numbers person and want to go off how I look and feel, but I definitely am getting discouraged
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you're eating too much... doesn't have to do with IIFYM style of eating. i have lost 20lbs since October following IIFYM. sadly my carbs are now down to 110g, but i'm still losing!
From all of the research and number crunching I've done, 1700 calories is plenty if not more than needed under what I need to lose weight. TDEE is around 2200+, so that puts me at a 500 calorie deficit. I don't mind lowering carbs more, I just want the energy for my workouts to remind constant.
Don't forget... cals in, cals out, brm, tdee, etc etc... it's all just a bunch of estimates. And estimates = variance. Bottom line - if you aren't losing, eat less.
IMO, drop cals slightly. Increase carbs a bit if you feel your energy is lacking. 170g protein is pretty high.0 -
you're eating too much... doesn't have to do with IIFYM style of eating. i have lost 20lbs since October following IIFYM. sadly my carbs are now down to 110g, but i'm still losing!
ETA: your protein/fats seems a bit high, but don't know your stats. i eat 160g of protein and 45g of fat a day at 5'10", 182lbs.
so you think I should make the adjustment and see what happens? Thanks for the input by the way.Sabine_Stroehm wrote: »It's been 8 weeks and you've lost ZERO pounds?
I may have lost like 3-4 in the very beginning, but I just chocked that up to water weight since it came off quickly. But I do know that I visited the doctor 3 weeks ago, and this morning when I weighed myself I was exactly the same. I try not to weigh myself all the time so I don't get caught in a numbers game, but it was really disheartening.kshama2001 wrote: »For entries like 'Campbells - Baked beans, 0.5 cup' and 'Giant - Nonfat Greek Yogurt, 0.13 cup' are you weighing them and using the cup equivalent because that is all the is available, or are you actually using cups?
I am weighing, but since I don't have premium I can't log down to the gram, or is there a way to do that? If anything I always felt like I had to round up to get the cup equivalent.
I also really appreciate all of this insight!
I'll try being super strict about my weighing and see if it makes a difference
You just need to look for different entries. Premium has nothing to do with being able to log down to the gram. Find an entry that has either a 1 gram serving or a 100 gram serving. (Double check it to make sure the calories are reasonable - there are a few whacko entries.) Enter your serving quantity as grams (or your grams divided by 100 - if you can only find a 100 gram serving), and the correct amount will be added to your diary.
For example, one entry for your Schmidt bread offers serving sizes of slice, container, gram, ounce, 25 gram, and .9 oz. Select the 1 gram serving size, weigh your bread (which should be around - but likely not exactly -50 grams), and enter the number of grams for the number of servings.
As for the logging, I'll definitely start looking for other entries where grams are an option and not just trusting what they give automatically
Just chiming in to say that it's refreshing to see an OP taking the advice given - especially in regards to weighing/logging/accuracy - and not digging in and denying that (s)he is possibly doing anything wrong.
Considering you're going to at least look for other entries, it sounds like you're on the right track.
And thank you very much for that. I'm trying to work very hard at this and want as much knowledge from others as I can get. So thanks!
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First off, you are looking great! I can definitely see major improvements. From what I can tell in your diary, I’d say you are eating too much sodium which is coming from all of the processed foods. Try and keep your meals a little more natural i.e. less sauces and packaged foods. Keep up the good work!0
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I've definitely lost some inches, and my progress pictures show a change, but the scale hasn't moved at all. Like I said, I'm not a numbers person and want to go off how I look and feel, but I definitely am getting discouraged
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If you're losing inches, and you can see a difference, don't worry about it. My guess is you're gaining muscle, which is a good thing. The scale is a black box that tells you nothing about body composition.0 -
First off, you are looking great! I can definitely see major improvements. From what I can tell in your diary, I’d say you are eating too much sodium which is coming from all of the processed foods. Try and keep your meals a little more natural i.e. less sauces and packaged foods. Keep up the good work!
Thank you (: I try to keep things pretty clean, but when I'm on the go, as we all know to well, sometimes packages things are just easier. I'll try cutting the sodium down a bit more and hope it helps! Thanks!
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Looking at your profile pic I would say that you don't need to lose weight. So if you're losing inches and staying the same weight then you're actually smaller and gaining muscle, so does the scale weight really matter?0
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you're eating too much... doesn't have to do with IIFYM style of eating. i have lost 20lbs since October following IIFYM. sadly my carbs are now down to 110g, but i'm still losing!
From all of the research and number crunching I've done, 1700 calories is plenty if not more than needed under what I need to lose weight. TDEE is around 2200+, so that puts me at a 500 calorie deficit. I don't mind lowering carbs more, I just want the energy for my workouts to remind constant.for the oils, how are you measuring 1tbsp? Is it accurate? I have a shot glass that shows the exact line for tsp and tbsp, oz, etc. this is calorie dense and may add up to quite a few calories if not tract precisely.
I also follow IIFYM. How did you calculate your numbers. For your stats it seems like you should be eating more. I am about 35 pounds less than you and my calories are about the same as yours. It looks like your protein is a bit high and your fats are too low. Just wondering if the calculation is off which is why you aren't seeing the results you want.
And about the logging...I also noticed there are many cups and spoons entries. If you aren't weighing this could also lead to inaccurate logging.
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Looking at your profile pic I would say that you don't need to lose weight. So if you're losing inches and staying the same weight then you're actually smaller and gaining muscle, so does the scale weight really matter?
The profile picture I have is from my last go around with dieting, so it's not the most recent. I've definitely put on some weight since then.you're eating too much... doesn't have to do with IIFYM style of eating. i have lost 20lbs since October following IIFYM. sadly my carbs are now down to 110g, but i'm still losing!
From all of the research and number crunching I've done, 1700 calories is plenty if not more than needed under what I need to lose weight. TDEE is around 2200+, so that puts me at a 500 calorie deficit. I don't mind lowering carbs more, I just want the energy for my workouts to remind constant.for the oils, how are you measuring 1tbsp? Is it accurate? I have a shot glass that shows the exact line for tsp and tbsp, oz, etc. this is calorie dense and may add up to quite a few calories if not tract precisely.
I also follow IIFYM. How did you calculate your numbers. For your stats it seems like you should be eating more. I am about 35 pounds less than you and my calories are about the same as yours. It looks like your protein is a bit high and your fats are too low. Just wondering if the calculation is off which is why you aren't seeing the results you want.
I originally had my stats at
170P/126C/54F at 1700 calories.
I just dropped them to what they are now to see if it would help anything.
I used about 4 different online IIFYM calculators and kind of took the averages of those. I really don't want to drop my calories anymore than I have to for fear of losing energy. Also, I have always seen that having your protein between .7-1g per pound of body weight was good, so how is my protein too high? Did I do something wrong along the way?0 -
I don't weight myself, I just look in the mirror at definition and pinch for body fat. Have you noticed a reduction in body fat? It looks like it in the profile pic. I don't care what he scale says, body fat loss should be noticeable to you and that's what matters.0
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I figure 0.8 x weight for protein, 0.4 x weight for fats and the rest is carbs. Your calories seem low for your weight. How intense do you work out?
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This discussion has been closed.
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