MFP puts me on 1200 cals but not losing weight...
Thomaskerrya
Posts: 34 Member
I have 4-5 stone to lose. Am 44 and 5'5". I do a desk job but cross train 30 mins, 3-5 times a week (on a high resistance rather than bat-out-of-hell speed) and I'm not losing weight! I tried to cut down to 800 cals but felt ill after 5 days so quit and went back to 1200 cals. Still no weight loss. What do I do???
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dont cut under 1200.. thats dangerous! if you are eating 1200 or a little more, and eating the proper nutrition - i would leave that and just increase your intensity or amount of physical activity. you dont want to starve yourself, that will not make matters better. but maybe look at what your eating and see if theres some nutrition missing or something that should be swapped for something healthier
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Start by weighing everything you eat on a food scale, use measuring cups for liquids only. Then log absolutely everything you eat honestly and accurately here in your diary.
How long have you been on this plan? Sometimes it can take a couple of weeks to start seeing the scale move down. Patience and consistency is key when it comes to weight loss.
When someone is experiencing a weight loss stall or is gaining weight, 99.9% of the time it comes down to food aka they're eating more than they think.8 -
How long have you been at it? 5 days is too soon to know if something is working or not (not suggesting you go back to the 800 because that is way too low but just wondering if you gave up on other more healthy calorie intakes just as quick). You have to be patient.
Also-do you weigh all of your food? If not, there's a good chance you are eating more than you think. Get a food scale and weigh/log ALL food (even prepackaged).1 -
I weigh/scan everything I eat. Have been dieting a couple of months. Lost 11 for first few weeks (was v happy) then it just stalled. I have cut out junk food and drink lots of water. Should I increase my calories despite what MFP suggests?0
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Thomaskerrya wrote: »I weigh/scan everything I eat. Have been dieting a couple of months. Lost 11 for first few weeks (was v happy) then it just stalled. I have cut out junk food and drink lots of water. Should I increase my calories despite what MFP suggests?
The answer is never increase calories if you aren't losing weight.8 -
Starvation Mode - you'll get a lot of people on here saying it's nonsense. I tend to agree with them.
Are you eating back all of the exercise calories? Popular MFP opinion has it that it's pretty inaccurate so lots of people only eat back 50% and some don't do it at all.
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Skinneeweesie wrote: »Your body is probably not getting enough calories and is going into starvation mode where it holds onto everything. Since 1200 is usually just how many you need just for normal functioning. I would try drinking protein shakes after your workouts and increasing protein in your day in general. You should never go under 1200 because your body wont get enough nutrients to function. So i would try 1400 calories a day. Also it would probably help to change up your workout and keep your body guessing because your body becomes adjusted to the same workout. Strength exercises make and tone muscle which burns fat faster than regular cardio.
Nope. Starvation mode does not exist the way people think it does.5 -
Thomaskerrya wrote: »I have 4-5 stone to lose. Am 44 and 5'5". I do a desk job but cross train 30 mins, 3-5 times a week (on a high resistance rather than bat-out-of-hell speed) and I'm not losing weight! I tried to cut down to 800 cals but felt ill after 5 days so quit and went back to 1200 cals. Still no weight loss. What do I do???Thomaskerrya wrote: »I weigh/scan everything I eat. Have been dieting a couple of months. Lost 11 for first few weeks (was v happy) then it just stalled. I have cut out junk food and drink lots of water. Should I increase my calories despite what MFP suggests?
Are you logging your exercise?
Are you eating your exercise calories back?0 -
Skinneeweesie wrote: »Your body is probably not getting enough calories and is going into starvation mode where it holds onto everything. Since 1200 is usually just how many you need just for normal functioning. I would try drinking protein shakes after your workouts and increasing protein in your day in general. You should never go under 1200 because your body wont get enough nutrients to function. So i would try 1400 calories a day. Also it would probably help to change up your workout and keep your body guessing because your body becomes adjusted to the same workout. Strength exercises make and tone muscle which burns fat faster than regular cardio.
OP has 4-5 stone to lose, rest assured she is not in "starvation mode".
http://www.aworkoutroutine.com/starvation-mode/5 -
I don't eat back my exercise calories - I don't trust the figures! 20/30 mins on a cross trainer at resistance 8/9... Other than that I sit all day. Surely I don't need to eat more based on such small workout sessions?
I have read a lot on adaptive thermogenesis (aka starvation mode) and it makes a lot of sense, I don't think my yo-yo ing had helped my metabolism but I am where I am, now trying to eat right and exercise. I'm just scared to up the calories as I can't afford to gain
Do you think if I upped an additional 200 calories it'd make a difference?0 -
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Thomaskerrya wrote: »Do you think if I upped an additional 200 calories it'd make a difference?
Not in the way you're (wishfully) thinking it will.2 -
Thomaskerrya wrote: »I don't eat back my exercise calories - I don't trust the figures! 20/30 mins on a cross trainer at resistance 8/9... Other than that I sit all day. Surely I don't need to eat more based on such small workout sessions?
OK that's good.Thomaskerrya wrote: »I have read a lot on adaptive thermogenesis (aka starvation mode) and it makes a lot of sense, I don't think my yo-yo ing had helped my metabolism but I am where I am, now trying to eat right and exercise. I'm just scared to up the calories as I can't afford to gain
Do you think if I upped an additional 200 calories it'd make a difference?
Yep, it probably would make a difference.
You should start noticing the weight gain in about 2 weeks.
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When you can't drop your calories any lower - the key is to increase the exercise. It doesn't have to be all high intensity (in fact it shouldn't be). Adults should be aiming for a min of 1hr per day, most days of the week - so you have lots of room to move here. Try putting in a walk each morning to kick start your metabolism and burn a few extra calories. A half hour walk may burn an extra 100 - 150 cals/day.4
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Thomaskerrya wrote: »I weigh/scan everything I eat. Have been dieting a couple of months. Lost 11 for first few weeks (was v happy) then it just stalled. I have cut out junk food and drink lots of water. Should I increase my calories despite what MFP suggests?
Do you double-check the results of scans or searches against the information on the package? Scans lead to the MFP database, and as that is mostly user-created it's often incorrect (even the so-called 'verified' entries).
Are you weighing pre-packed items or trusting the weight on the label?
Are you literally weighing everything you eat? I see .25 of a pitta for example, did you weigh that and do the calculation or did you estimate?
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OP, it is normal that weight loss stops for a while - but if it's been a month or so without any loss I would think you are eating at maintenance. However I do not believe 1200 is your maintenance calories so you are likely eating more than you think you are. Weighing everything (prepacked food can be legally 30% off weight-wise) and choosing the correct entries from MFP database are crucial. On top of that patience is the key. If you do all that and weight still stalls I would suggest seeing a doctor and getting at least you thyroid function checked. Good luck!4
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CurlyCockney wrote: »Thomaskerrya wrote: »I weigh/scan everything I eat. Have been dieting a couple of months. Lost 11 for first few weeks (was v happy) then it just stalled. I have cut out junk food and drink lots of water. Should I increase my calories despite what MFP suggests?
Do you double-check the results of scans or searches against the information on the package? Scans lead to the MFP database, and as that is mostly user-created it's often incorrect (even the so-called 'verified' entries).
Are you weighing pre-packed items or trusting the weight on the label?
Are you literally weighing everything you eat? I see .25 of a pitta for example, did you weigh that and do the calculation or did you estimate?
I can personally vouch for having seen "verified" entries that were very very wrong. Always double check.3 -
Do you double-check the results of scans or searches against the information on the package? Scans lead to the MFP database, and as that is mostly user-created it's often incorrect (even the so-called 'verified' entries).
Are you weighing pre-packed items or trusting the weight on the label?
Are you literally weighing everything you eat? I see .25 of a pitta for example, did you weigh that and do the calculation or did you estimate?
I must admit, I trust the database, will be checking with more scrutiny from herein! The 0.25 pitta was based on a recipe I made with one whole one and shared between 5 (1/4 because they don't have 1/5!) namely stuffed mushrooms. I try to be as realistic in my logging as possible.
Doc tested my thyroid - didn't tell me what the numbers were - but said it was normal. He didn't really seem interested, said to stick to a low fat diet and the weight will come off. He didn't inspire me. Not sure what else they would test for?
I really do appreciate all the input, makes me feel less like I'm going crazy. If only there were right and wrong answers.
This dieting lark is certainly harder as you get older!!!0 -
You're not going crazy, it's just that if you're not losing (or are gaining) logging is the easiest thing to fix. Weigh everything, all our packaging has the weight per 100g so you can be quite precise and will never need to round up/down. Remember that the weight listed on the pack is seldom the weight of the contents (not every slice of your bread will be 11g for example). Check that you're using the correct entries - I enter my own data on the My Foods tab, using the info label on the pack, so I know it's correct. Use the Recipe Builder for your recipes (but still double check each entry!), and set each serving to be 100g so that when you weigh it as you plate up it's also accurate e.g if you have 175g of the whole recipe it's 1.75 servings. Use a measuring jug or teaspoon/tablespoon for liquids only.2
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Oh and cups are for bras and tea only ;-) Good luck!10
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Thomaskerrya wrote: »
Do you double-check the results of scans or searches against the information on the package? Scans lead to the MFP database, and as that is mostly user-created it's often incorrect (even the so-called 'verified' entries).
Are you weighing pre-packed items or trusting the weight on the label?
Are you literally weighing everything you eat? I see .25 of a pitta for example, did you weigh that and do the calculation or did you estimate?
I must admit, I trust the database, will be checking with more scrutiny from herein! The 0.25 pitta was based on a recipe I made with one whole one and shared between 5 (1/4 because they don't have 1/5!) namely stuffed mushrooms. I try to be as realistic in my logging as possible.
Doc tested my thyroid - didn't tell me what the numbers were - but said it was normal. He didn't really seem interested, said to stick to a low fat diet and the weight will come off. He didn't inspire me. Not sure what else they would test for?
I really do appreciate all the input, makes me feel less like I'm going crazy. If only there were right and wrong answers.
This dieting lark is certainly harder as you get older!!!
Here's another question ... do you do "cheat days"?
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I'm also 5'5, so far have lost 3.5 stone, super sedentary outside of purposeful exercise (admittedly fairly intense 4-6 times a week for 30 mins to 1 hour) and have never grossed under about 1500 calories. And I do quite a bit of guesstimating (though I have discovered I'm reasonably good at eyeballing thank to doing a lot of baking in my life!).
So something is off somewhere. How long since you saw a loss? Have you been exercising from day one or just started?3 -
duckforceone wrote: »if 1200 is making you stay, why not try 1000 calories?
i am a now 100kg man, and i have to go down to around 1000-1200 calories to lose weight, due to my rather sedentary lifestyle... and yes, i do 1-2 hours of power walking most days and some short exercises.
do not trust in others numbers, trust what works for you when you do it.
basically, if you aren't losing weight with what you eat, and you measure it all to the gram, then eat less.
Because 1200 calories is the bare minimum for a woman to eat to ensure she is receiving the nutrition she needs and fueling her body. For men, that amount is 1500 calories. I weigh 30 pounds (14-15 kg) more than you and lose on 2000.1 -
My advice is have a few days off plan, or if this is too much then just one day off, eat till your full.....I find a little blowout kick starts my metabolism again and I start losing. Lots of people will disagree but it does work for me.....iv got 3 stone still to lose and I do this every now and then.1
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I don't cheat - even eating out I make it fit! Been on this diet a couple of months, but have yo-to dieted for years and have been exercising since day one (or this diet) plateau has been over a week now. I am more tired some days, thought it was the exercise but maybe it's not enough nutrition? My weight always drops off the first few weeks then it seems to stall, and I haven't been dedicated enough to really monitor and work out what my body is telling me, so yet again the cycle is repeating itself. (Just slower than it did before I turned 40!) 0
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Thomaskerrya wrote: »I don't cheat - even eating out I make it fit! Been on this diet a couple of months, but have yo-to dieted for years and have been exercising since day one (or this diet) plateau has been over a week now. I am more tired some days, thought it was the exercise but maybe it's not enough nutrition? My weight always drops off the first few weeks then it seems to stall, and I haven't been dedicated enough to really monitor and work out what my body is telling me, so yet again the cycle is repeating itself. (Just slower than it did before I turned 40!)
Just over a week is not a plateau....4 weeks or more then I'd be saying adjust something.
I found when I was in my losing phase, I was doing everything right yet my weight would only drop every 3 weeks. Sometimes we get nice whooshes after a temporary stall.9 -
Thomaskerrya wrote: »I don't cheat - even eating out I make it fit! Been on this diet a couple of months, but have yo-to dieted for years and have been exercising since day one (or this diet) plateau has been over a week now. I am more tired some days, thought it was the exercise but maybe it's not enough nutrition? My weight always drops off the first few weeks then it seems to stall, and I haven't been dedicated enough to really monitor and work out what my body is telling me, so yet again the cycle is repeating itself. (Just slower than it did before I turned 40!)
It's been about a week since you haven't lost?
Keep going. It's normal. But it wouldn't hurt to double-check the database entries you choose.
If you're not already, you may want to consider weighing daily so you can see the normal fluctuations.6 -
Thomaskerrya wrote: »I don't cheat - even eating out I make it fit! Been on this diet a couple of months, but have yo-to dieted for years and have been exercising since day one (or this diet) plateau has been over a week now. I am more tired some days, thought it was the exercise but maybe it's not enough nutrition? My weight always drops off the first few weeks then it seems to stall, and I haven't been dedicated enough to really monitor and work out what my body is telling me, so yet again the cycle is repeating itself. (Just slower than it did before I turned 40!)
You should have started by saying that your "plateau" is for about a week.
In this case everyone would have told you that this is not a plateau and it happens all the time. Especially to ladies.
If you stall for over a month then come back 5 -
OP if it's only been a week don't stress about it...weight loss isn't linear. Sometimes we lose less, sometimes more. That is why it's better to look at general trend of weight loss over a period of time. Be patient and log everything as tightly as possible. Don't give up Also pay attention to TOM...us girls tend to hold some extra water weight around that time and around ovulation time as well...so every 2 weeks in average
That water weight can easily disguise weight loss. This is a process...give it time. 1 -
I've gone up to 5 wees without a loss. The body isn't a predictable machine, what you do today will not necessarily have an impact tomorrow. You have to keep going. If you're tired maybe think abut eating a little more, even 50-100 calories per day can make a huge difference and tweak your food choices too.0
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