Help: weight loss not happening despite excercise and dieting
Options
Replies
-
Im definately counting cals, i dont know how someone else can tell me im not.0
-
rusty_balls wrote: »First off, some of you on here are kind of condecending and its coming off rude, I asked this question because i'm kind of doing this on my own and I wanted help from a nice community wanting to reach out and help. Secondly no I do not own a food scale, based off of the comments I should definitely invest in one so I will.
Im 5'5 and 200, thats why i'm thinking it should be coming off a lot quicker.
So you haven't been using a food scale up to now?rusty_balls wrote: »Im definately counting cals, i dont know how someone else can tell me im not.
Without a food scale you've not been counting calories, you've been estimating them. Even if you use measuring cups you're probably eating more calories than you think.
1 -
diannethegeek wrote: »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.diannethegeek wrote: »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.diannethegeek wrote: »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.
Thank you, this helped a lot. I really appreciate you taking the time to comment, you were very nice and gave many good tips.2 -
Okay. Like I said I will be getting a scale, It seems like its the most accurate thing besides measuring. Thanks!
2 -
I really do think you will find the food scale a big help! I started out at about 226 lbs (5'3"). I was doing really well until I hit 200lbs. Then the weight loss just seemed to stop. I got a cheap food scale and started weighing what I ate. I was really underestimating what I ate - like a 300 calorie difference a day! I also realized I had to log EVERYTHING that went into my mouth even the lick of the PB spoon or the squirt of cooking spray that I added when making my eggs.
I was also exercising about an hour a day (cardio and some weights). When I got my Fitbit, I realized that even with an hour workout , days where I was not working I was pretty much a slug! Getting 10K steps on a workout day was still hard, so I was only burning maybe 2K calories a day , when I thought I was burning more.1 -
I really do think you will find the food scale a big help! I started out at about 226 lbs (5'3"). I was doing really well until I hit 200lbs. Then the weight loss just seemed to stop. I got a cheap food scale and started weighing what I ate. I was really underestimating what I ate - like a 300 calorie difference a day! I also realized I had to log EVERYTHING that went into my mouth even the lick of the PB spoon or the squirt of cooking spray that I added when making my eggs.
I was also exercising about an hour a day (cardio and some weights). When I got my Fitbit, I realized that even with an hour workout , days where I was not working I was pretty much a slug! Getting 10K steps on a workout day was still hard, so I was only burning maybe 2K calories a day , when I thought I was burning more.
Yeah I think it'll really help. I wasnt accounting for condiments and stuff.
I think probably a bit more working out, mixed with literally accounting for everything should help.
When you were 200, how did you get off that slump?
Like workout wise?
0 -
I find a food scale is absolutely critical; I weigh & measure everything & it has really helped me. If you put your info into MFP & then stick to the calorie goal it sets for you, be careful about your food, weigh & measure & track everything, you will be successful. Keep exercising for health; exercise does so many good things for our bodies including helping with sleep, mood, cardio-vascular systems, it's really worth it.rusty_balls wrote: »Okay. Like I said I will be getting a scale, It seems like its the most accurate thing besides measuring. Thanks!
If you can look at this as a journey, to help yourself get & stay healthy, weigh & measure & track all your food, don't eat below the calorie amount MFP gives you, the weight will come off. I'm a firm believer that weight loss is about calories in/calories out, so don't kill yourself with workouts. Be scrupulous about tracking your food. You'll see!1 -
So weight loss is happening
just not as fast as you'd like. It took me 2 1/2 mos to lose 7 lbs. You have to be patient. You didn't get to 200 lbs in a month. And yes it is a lot of work. If I had a dime for every time someone says "I haven't lost any weight" when in fact they have I'd be rich.0 -
rusty_balls wrote: »Ive lost like 5 pounds in a month and a half and I really feel like im busting my *kitten* here for little take away
I think im just gonna really look even closer at the calories i eat, even in veggies and stuff
Your efforts are working! You lost 5 lbs in 6 weeks--good for you! Sounds like you plan to get a food scale and tighten up your logging--very good choice. Also--please choose a reasonable daily calorie limit--1200 or fewer calories is not necessarily reasonable, especially if you are working out frequently. Wishing you good health and healthy losses
0 -
Hi! This is so frustrating and happens to almost everyone at some point along the way. There are many other factors in weight loss other than calories in and out, like stress level, sleep quality, nutrient deficiencies and quantity and types of food you're consuming. It's difficult to say your reason for slow progress.
I have a group for positive support and weight loss/lifestyle tips beyond calories and macros, so if you'd like a friendly and motivating space to enjoy the journey of losing weight, join in!0 -
rusty_balls wrote: »Okay. Like I said I will be getting a scale, It seems like its the most accurate thing besides measuring. Thanks!
Excellent! Measuring everything with a good food scale - in grams rather than ounces - has made a significant difference for me. Otherwise, it's too easy to under-estimate what you're eating.2 -
You'll be shocked at how many calories you're consuming in those condiments!"rusty_balls wrote: »Yeah I think it'll really help. I wasnt accounting for condiments and stuff.
5 -
pebble4321 wrote: »You've lost 5 pounds in 6 weeks.
That is progress, even though it's not as fast as you want.
The reality is that it takes time to lose weight, especially if you aren't too heavy to start with. This is real life not a TV program, and you have to put in the effort over a prolonged period of time to get the results you want.
As you have lost weight, you are clearly doing something right. Just keep on doing that (though you would be better to keep your calories close to or over 1200, getting enough good nutrition to keep you healthy isn't going to be easy on 1000 cals a day).
I'll also note that cutting out specific foods isn't necessary - if you like to eat that way, or have a medical reason to do so, then go for it, but most people just have to eat a variety of foods and watch portion sizes in order to stay healthy and lose weight.
Worse advice ever to you current situation. To rusty_balls Do not keep doing what your doing. You will evetually wreck yourself in the long term. You need to emphasis of *Need* to Reverse Diet.
Why is this bad advice? Eating at a calorie deficit, eating a variety of foods, eating at least 1200 calories a day (although I suspect that 1200 a day is very low intake and not sustainable if one is also exercising)--this is how I lose weight. How would this "wreck" anyone?0 -
rakowskidp wrote: »
You'll be shocked at how many calories you're consuming in those condiments!"rusty_balls wrote: »Yeah I think it'll really help. I wasnt accounting for condiments and stuff.
Here's my food shock story:
I like to buy these pre-made, fresh pizzas from a local supermarket. On the package, it said it was 500 something calories per 255 grams, which according to the label, was the whole pizza. [I think it was 560 cals]
Great, I thought. I can eat a big pizza for 500 something calories. Awesome.
So I'd log it, but I became frustrated because I couldn't lose weight despite burning 500 calories a day or whatever according to my Fitbit.
Well, I actually decided to weigh the pizza one day and found that the actual weight was double of the package. Enough to wipe out my 500 cal exercise deficit. No wonder.
Now I weigh everything, including condiments, all frozen meals, etc.3 -
Hey guys, I wanna say thank you to everyone who commented! Most of you (except some rudies) were very nice and helpful! Its so nice to be able to reach out and get help from fellow people who are on the same journey of losing weight and/or being healthy.
I'm so appreciative of everyones comments and all of the new ideas/tips/stories 1 -
rusty_balls wrote: »First off, some of you on here are kind of condecending and its coming off rude, I asked this question because i'm kind of doing this on my own and I wanted help from a nice community wanting to reach out and help. Secondly no I do not own a food scale, based off of the comments I should definitely invest in one so I will.
Im 5'5 and 200, thats why i'm thinking it should be coming off a lot quicker.
Have you spoken to anyone - I know you mentioned doing it on your own but sometimes its good to talk to a trainer/dietitian and what not. Maybe you need to take in more calories (I know some women who plato at weight will need to take in more cals with the amount of work they are doing) but you do seem to be losing weight (which is awesome!!! congrats! Regardless if it is 1 pound of 50 that takes dedication!)
But sometimes it may be good to speak to an actual specialises in the field ^_ ^ they may be able to help more?1 -
That's awesome. I find the scale to be the best tool for weight loss! Do weigh absolutely everything that isn't liquid... even cooking oils and condiments. Everything!rusty_balls wrote: »Okay. Like I said I will be getting a scale, It seems like its the most accurate thing besides measuring. Thanks!
Oh, your loss is perfectly fine! A great one, actually. Don't fall into the trap that you need to lose more than 2lbs per week. Also, there is no need to cut out any foods unless you have a medical reason to do so. Carbs aren't bad, excess calories are.
No. A calorie is a calorie. She can eat any food in any quantity as long as she is within her calorie goal. I lost over 80lbs this way. You know, science.katemartino8 wrote: »Hi! This is so frustrating and happens to almost everyone at some point along the way. There are many other factors in weight loss other than calories in and out, like stress level, sleep quality, nutrient deficiencies and quantity and types of food you're consuming. It's difficult to say your reason for slow progress.
I have a group for positive support and weight loss/lifestyle tips beyond calories and macros, so if you'd like a friendly and motivating space to enjoy the journey of losing weight, join in!
But OP IS losing weight....and also not weighing food, so she most likely is eating more than she thinks she is.SamanthaIrving1990 wrote: »rusty_balls wrote: »First off, some of you on here are kind of condecending and its coming off rude, I asked this question because i'm kind of doing this on my own and I wanted help from a nice community wanting to reach out and help. Secondly no I do not own a food scale, based off of the comments I should definitely invest in one so I will.
Im 5'5 and 200, thats why i'm thinking it should be coming off a lot quicker.
Have you spoken to anyone - I know you mentioned doing it on your own but sometimes its good to talk to a trainer/dietitian and what not. Maybe you need to take in more calories (I know some women who plato at weight will need to take in more cals with the amount of work they are doing) but you do seem to be losing weight (which is awesome!!! congrats! Regardless if it is 1 pound of 50 that takes dedication!)
But sometimes it may be good to speak to an actual specialises in the field ^_ ^ they may be able to help more?
1 -
The scale will be your best friend! My food shock when I finally got my scale is that I was logging 1 tbsp of peanut butter for my breakfast but when I weighed it it was actually 3 and a half! That's a 225 calorie difference just in that and that was my breakfast every morning.1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392K Introduce Yourself
- 43.5K Getting Started
- 259.8K Health and Weight Loss
- 175.7K Food and Nutrition
- 47.4K Recipes
- 232.3K Fitness and Exercise
- 400 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.8K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.4K MyFitnessPal Information
- 23 News and Announcements
- 991 Feature Suggestions and Ideas
- 2.4K MyFitnessPal Tech Support Questions