Trying
elinfitness2016
Posts: 1 Member
Hey! Ive been trying to lose 10 kg in three months. so far i lost 3 kg. It is going very slow and my weight hasnt changed last two weeks... I excercise 6 times a week and during the week i eat healthy. In the weekendi go for a little snack. Why is it goin so slow? any tips?
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Replies
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Are you weighing and logging everything you eat? Eating healthy is fine but if you're still eating more calories than you're burning, you're not going to lose weight0
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1. If it's been less than 3 weeks or so, 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.1 -
elinfitness2016 wrote: »Hey! Ive been trying to lose 10 kg in three months. so far i lost 3 kg. It is going very slow and my weight hasnt changed last two weeks... I excercise 6 times a week and during the week i eat healthy. In the weekendi go for a little snack. Why is it goin so slow? any tips?
Depending on what you're snacking, whatever you're eating on the weekends could be throwing out your deficit for the week. Log your weekend food and see how many calories you're actually eating. Eating good 5 days and eating like poo 2 days may work at first but not in the long run.0 -
A few things could factor into it going slow. For one, if you're already a healthy weight, losing 22 pounds in 12 weeks will be more difficult than if you were trying to lose it from an overweight or obese starting point. It will be slower and you will have to be very accurate as far as your logging goes ... Which brings me to my next point. How accurate is your logging? Do you weigh your food? You said you eat healthy throughout the week, and I'm not sure what you call healthy so I'm gonna go with the conventional connotation of veggies being healthy: You can still go over your deficit with veggies if you're not careful. So eating healthy is not going to help if you aren't logging accurately.
Also, weight fluctuates. A two week stall isn't a big deal in the grand scheme of things. What you ate the day before, TOTM, and other things cause weight fluctuations like you won't believe. Weight loss isn't linear. Don't let it get you all discouraged.
You asked for tips, and my biggest is to get a good scale if you don't have one already, and weight everything. It's tedious at first, but it's a game-changer
Best of luck and congrats on your loss so far1
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