IIFYM and no loss? Help!
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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?
I workout 5-6 days a week, 15-20 minutes of HIIT/Tabita followed by weights. What would you recommend I should change them to?
Thanks again!0 -
Stop. You're overthinking it. Macros aren't *that* important, especially for weight loss.
If you aren't losing, eat less. I know you don't want to hear it, but that doesn't mean it's not true.0 -
If you use chrome add the MyFitnessPal Macro Settings by FOODFASTFIT add on which will allow you to enter your macros in grams!
good luck!
just my 1st week doing iifym!
and yes i think that you are eating to much.. i'm taller than you , weigh less and eat less. please check again your macros!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 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
i'm not saying based on a calculator... if you've been consistent and have not seen a loss then you're clearly eating too much, whether it be from inaccurate logging or measuring or simply having the wrong calories goals.
try using My Macros+ to track your macros instead of MFP... you can track to the gram, etc. much easier in my opinion.
what type of workouts are you doing?0 -
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. [/quote]
if she is eating under her TDEE(or maintenance) which would put her in a deficit she is not gaining muscle.(aside from newbie gains which are slight and slack off). you build muscle in a surplus.0 -
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?
.6-.8 grams of protein per lean body mass is the norm. but most give you .6-.8g per lb of regular body weight. you can go up to as much as 1g per lb. but its not really needed,.6-.8 is fine. so what is your weight?0 -
you are also either not weighing accurately on some things or you are using inaccurate entries . like the 2 wedges of cheese,how much did they weigh? what does the serving size say on the package? those wedges if you dont weigh them can weigh more or less than the serving states,usually its more. which will make a difference in calories and it will add up over time.same with the nuts 24 nuts are not always going to be 28g.peanut butter if you weigh it out with a spoon will be notorious for being more than you think as well. fruit is the same,you can take 2 pieces of fruit the same size and chances are one will weigh more than the other.I learned this the hard way. I started gaining weight even though I was exercising and watching portions. or so I thought.once I started being more accurate I started losing again. MFP also has inaccurate entries so find the right one(you will know by cross referencing them with the package or the website of the product,etc).0
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I'm going to say it's inaccurate logging rather than the 1700 calories. I'm 5'3", 113 pounds, and currently bulking. When I was still losing weight, I was losing on 1900 to 2100 calories per day all the way down to 109 pounds. The only other thing it could be is that your estimated TDEE is off.0
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If it was just that simple for some of us it isn't
I'm 213lbs 46 female weigh measure everything
Last 2 weeks I've not lost actually gained 1/2lb and I've been doing this 28 years I used to lose 2-3lbs a week 20 years ago 1-2 10 years ago sadly now it's harder I'm only on 1200-1400 cal a day so I can't go lower0 -
If it was just that simple for some of us it isn't
I'm 213lbs 46 female weigh measure everything
Last 2 weeks I've not lost actually gained 1/2lb and I've been doing this 28 years I used to lose 2-3lbs a week 20 years ago 1-2 10 years ago sadly now it's harder I'm only on 1200-1400 cal a day so I can't go lower
that was years ago though,hormones change and weight loss isnt linear you wont always lose 2-3lbs a week ,some weeks you will gain(hormones,that time of the month,sodium intake,waste,etc will cause weight gain). also the closer you get to goal the slower it is when losing. if you are doing everything right and arent losing after a long period of time then it may be a health issue causing it.0 -
CharlieBeansmomTracey wrote: »If it was just that simple for some of us it isn't
I'm 213lbs 46 female weigh measure everything
Last 2 weeks I've not lost actually gained 1/2lb and I've been doing this 28 years I used to lose 2-3lbs a week 20 years ago 1-2 10 years ago sadly now it's harder I'm only on 1200-1400 cal a day so I can't go lower
that was years ago though,hormones change and weight loss isnt linear you wont always lose 2-3lbs a week ,some weeks you will gain(hormones,that time of the month,sodium intake,waste,etc will cause weight gain). also the closer you get to goal the slower it is when losing. if you are doing everything right and arent losing after a long period of time then it may be a health issue causing it.
True I nearly died last year due to sepsis lost my baby at 5 months pregnant then had hemoraghing lots meds0 -
OP you can't weigh yourself once in 3 weeks and freak out. Maybe that day you just had some food and was wearing clothes, and yesterday you just happened to retain some water and that's why the scale was higher...
Bottom line is that if you want to follow your weight loss accurately, you need to weigh more often, and in the same circumstances (ideally, naked after using the bathroom in the morning).0 -
If it was just that simple for some of us it isn't
I'm 213lbs 46 female weigh measure everything
Last 2 weeks I've not lost actually gained 1/2lb and I've been doing this 28 years I used to lose 2-3lbs a week 20 years ago 1-2 10 years ago sadly now it's harder I'm only on 1200-1400 cal a day so I can't go lower
How tall are you? I'm a little older and was your weight and lose on 1600 ish calories before exercise, and I exercise. I'm 5'6.5"0 -
CharlieBeansmomTracey wrote: »If it was just that simple for some of us it isn't
I'm 213lbs 46 female weigh measure everything
Last 2 weeks I've not lost actually gained 1/2lb and I've been doing this 28 years I used to lose 2-3lbs a week 20 years ago 1-2 10 years ago sadly now it's harder I'm only on 1200-1400 cal a day so I can't go lower
that was years ago though,hormones change and weight loss isnt linear you wont always lose 2-3lbs a week ,some weeks you will gain(hormones,that time of the month,sodium intake,waste,etc will cause weight gain). also the closer you get to goal the slower it is when losing. if you are doing everything right and arent losing after a long period of time then it may be a health issue causing it.
True I nearly died last year due to sepsis lost my baby at 5 months pregnant then had hemoraghing lots meds
sorry for your loss and what you went through.0
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