Can't lose weight

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Bellsforkelly
Bellsforkelly Posts: 21 Member
in Health and Weight Loss
Hi!
I have maintained my weight for the last 3-4 years (fluxuating maybe 5-7lbs but mainly the same weight) despite my efforts to lose. I was sedentary and started working out 3-5 days a week. I used to not pay attention to calories or macros and now I count and have deficits, yet I can't manage to lose 10 lbs and keep it off. Please help! Is anyone having this trouble despite making major life changes?!
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Replies

  • shagerty777
    shagerty777 Posts: 185 Member
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    How long have you been tracking and trying to lose?
  • Bellsforkelly
    Bellsforkelly Posts: 21 Member
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    Trying to lose for about 3 months now and tracking on and off for the same time. If I don't track it on here, I keep it in my head. O know there are slip up days, but if I have starting working out 3-5 days a week, it should' t make one slip up here and there go out the window, would it?
  • JodehFoster
    JodehFoster Posts: 419 Member
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    how do you track your calories?
  • Bellsforkelly
    Bellsforkelly Posts: 21 Member
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    I track them on here and track my macros on another app. Does anyone else find the social part of losing weight the hardest? I.e....alcohol, food temptations, etc?
  • Bellsforkelly
    Bellsforkelly Posts: 21 Member
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    I am getting a food scale this weekend :)
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
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    Bellsforkelly wrote: »
    I track them on here and track my macros on another app. Does anyone else find the social part of losing weight the hardest? I.e....alcohol, food temptations, etc?

    Not for me but I'm not a drinker and we only eat out once a week. Bank your calories, i.e if you save calories during the week that could allow for your socialising at the weekends. Even in maintenance I do this, I eat at slight deficit Mon-Thu so I can eat more Fri-Sun :smile:
  • Bellsforkelly
    Bellsforkelly Posts: 21 Member
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    RunRutheeRun wrote: »

    Not for me but I'm not a drinker and we only eat out once a week. Bank your calories, i.e if you save calories during the week that could allow for your socialising at the weekends. Even in maintenance I do this, I eat at slight deficit Mon-Thu so I can eat more Fri-Sun :smile:

    Awesome idea! I don't know why I didn't think of that! Thank you!
  • killerqueen21
    killerqueen21 Posts: 157 Member
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    Bellsforkelly wrote: »
    I track them on here and track my macros on another app. Does anyone else find the social part of losing weight the hardest? I.e....alcohol, food temptations, etc?

    yes! That is very difficult, especially when you want to go out with your friends, etc. Food is a very social thing. Alcohol is just alcohol. I wouldn't NOT go out with my friends, unless you don't think you can make better choices. Check calories and the menu before you head to a place. Don't deprive yourself too much, there's nothing wrong with going out and eating a high calorie entree every once in a long while, you just have to make it less often than not :) And yes, food scale will open your eyes to a lot lol
  • Bellsforkelly
    Bellsforkelly Posts: 21 Member
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    I feel like I eat generally healthy, but maybe my portion sizes are way bigger than I imagined...very helpful, thank you!
  • JDixon852019
    JDixon852019 Posts: 312 Member
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    Budget ahead of time for socializing. Rum and Diet Coke is less than 100 cal, wine is usually 130cal, mich ultras are 95cal.
  • shadowhorse03
    shadowhorse03 Posts: 9 Member
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    Never thought about using a food scale. I would like to try this. For those of you who do this, how do I know the proper weight of what I should be eating?
  • WBB55
    WBB55 Posts: 4,131 Member
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    I find I do not lose consistently if I eat out too often. Even if I try to get the most easy-to-track things, if I don't weigh it and don't make it, I cannot predict the calories and/or salt content (salt can lead to water retention for days and days).

    Low calorie drinks are easy-ish to track, if the bartender will tell you how much liquor they're putting in or the beer comes in a bottle you can look up online.

    Eating at friends houses, I often bring my own food to share. And I usually just eat the food I brought. OR I watch them make the food. OR I say "wow, this is delicious, can you share the recipe?" And then I can log it later.
  • cwang125
    cwang125 Posts: 76 Member
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    Bellsforkelly wrote: »
    Trying to lose for about 3 months now and tracking on and off for the same time. If I don't track it on here, I keep it in my head. O know there are slip up days, but if I have starting working out 3-5 days a week, it should' t make one slip up here and there go out the window, would it?

    Tracking, and tracking accurately is more important than exercising. People who don't track or are very bad at keeping track will often times underestimate caloric intake and over estimate physical activity.

    To put this into perspective:
    1lb = ~3500 kcal
    2lb = ~7000 kcal

    To lose 1lb you'd need to create a deficit of 500kcal per day for 7 days. You can do this through either a combination of eating less or exercising more. To lose 2lb per week you'd need to do about 1000kcal deficit per day...

    So lets say you exercise for an hour each day and burn 500kcal but you also eat an extra 500kcal per day because now you're more physically active. You're still basically just hitting maintenance. Also during the initial onset of a new training routine, increased water retention is a factor as well.

    To achieve and maintain weight loss you need to eat at a consistent caloric deficit. There is no magic bullet. Do this and you will lose weight.
  • Bellsforkelly
    Bellsforkelly Posts: 21 Member
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    cwang125 wrote: »
    Bellsforkelly wrote: »
    Trying to lose for about 3 months now and tracking on and off for the same time. If I don't track it on here, I keep it in my head. O know there are slip up days, but if I have starting working out 3-5 days a week, it should' t make one slip up here and there go out the window, would it?

    Tracking, and tracking accurately is more important than exercising. People who don't track or are very bad at keeping track will often times underestimate caloric intake and over estimate physical activity.

    To put this into perspective:
    1lb = ~3500 kcal
    2lb = ~7000 kcal

    To lose 1lb you'd need to create a deficit of 500kcal per day for 7 days. You can do this through either a combination of eating less or exercising more. To lose 2lb per week you'd need to do about 1000kcal deficit per day...

    So lets say you exercise for an hour each day and burn 500kcal but you also eat an extra 500kcal per day because now you're more physically active. You're still basically just hitting maintenance. Also during the initial onset of a new training routine, increased water retention is a factor as well.

    To achieve and maintain weight loss you need to eat at a consistent caloric deficit. There is no magic bullet. Do this and you will lose weight.

    Thank you so much. This broke it down in a way that was easy to understand!
  • Bellsforkelly
    Bellsforkelly Posts: 21 Member
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    I also had no idea water retention was even a factor
  • cwang125
    cwang125 Posts: 76 Member
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    No prob. And yes water retention can mask some weight loss. It can fluctuate quite a bit.

    For women hormonal changes, menstrual cycle. Birth control and all affect water rention. Dietary wise, too much sodium in your diet can increase water retention as well. Drink plenty of water especially if you're exercising more.

    Also, weigh yourself at a consistent time. If you weigh yourself and random times throughout the day it's not as accurate. I like to do it every morning when i wake up, on an empty stomach. It's a consistent time and you are able to more accurately track your progress.

    Good luck!

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