2 months and no weight loss
Marss86
Posts: 33 Member
Hi all!
I'm getting really frustrated with my weight loss efforts. I started working out approximately two months ago and I have not lost any weight. In fact, I gained a 3-4 pounds after a month of working out. Pre-workout weight was 148 and as of today it's 152. Some of you may say it's muscle, but I don't think all 3-4 pounds is pure muscle. My arms feel and look stronger (a little meaty due to layer of fat still remaining on top), legs are a little slimmer, but my waist line has not changed. My clothes do not feel looser. I have a trainer and I workout once a week with him and attend high intensity cardio/strength training classes, as well as yoga. At a minimum 3-4 workouts a week. This is the most working out I've done in a longgggg time. I sweat a lot and make sure my heart rate is up.
Several weeks ago I started counting calories and I lost a few pounds but recently just gained it all back. I feel so frustrated. I was originally on 1400 calories and then went to 1200 calories and it left me starved and hangry.... I almost never was
able to stick to 1200 calories. I step on the scale at least twice a day, which is m upsetting due to daily fluctuations of weight. I should probably stop, because it drives me crazy when I see the scale go up. I feel like I'll never lose weight and summer is already here.
Any tips are greatly appreciated!
I'm getting really frustrated with my weight loss efforts. I started working out approximately two months ago and I have not lost any weight. In fact, I gained a 3-4 pounds after a month of working out. Pre-workout weight was 148 and as of today it's 152. Some of you may say it's muscle, but I don't think all 3-4 pounds is pure muscle. My arms feel and look stronger (a little meaty due to layer of fat still remaining on top), legs are a little slimmer, but my waist line has not changed. My clothes do not feel looser. I have a trainer and I workout once a week with him and attend high intensity cardio/strength training classes, as well as yoga. At a minimum 3-4 workouts a week. This is the most working out I've done in a longgggg time. I sweat a lot and make sure my heart rate is up.
Several weeks ago I started counting calories and I lost a few pounds but recently just gained it all back. I feel so frustrated. I was originally on 1400 calories and then went to 1200 calories and it left me starved and hangry.... I almost never was
able to stick to 1200 calories. I step on the scale at least twice a day, which is m upsetting due to daily fluctuations of weight. I should probably stop, because it drives me crazy when I see the scale go up. I feel like I'll never lose weight and summer is already here.
Any tips are greatly appreciated!
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Replies
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Opinion: 90% of losing weight is done by eating right and within calories.
Focus on that for a while. Exercise for health and to feel good.
Open your diary if you want help. Mine is open and people really helped me.
* Go buy a digital food scale at walmart for less than $20.6 -
JanetYellen wrote: »Opinion: 90% of losing weight is done by eating right and within calories.
Focus on that for a while. Exercise for health and to feel good.
Open your diary if you want help. Mine is open and people really helped me.
* Go buy a digital food scale at walmart for less than $20.
Fact: 100% of losing weight is done by consuming fewer calories.
^^^good advice, though
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JanetYellen wrote: »Opinion: 90% of losing weight is done by eating right and within calories.
Focus on that for a while. Exercise for health and to feel good.
Open your diary if you want help. Mine is open and people really helped me.
* Go buy a digital food scale at walmart for less than $20.
I agree with all, except the bold part. Weight loss is 100% eating at a calorie deficit, the rest is just icing on the cake, so to speak.
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@mchuc, weigh all your food, log everything you eat and drink, eat only about half of your cardio calories (not weight lifting, walking, normal activity) back, and stay within your calorie goals. What you're describing sounds like water retention from exercise (I agree it's not muscle, as muscle is intentionally built and difficult to achieve) and normal fluctuation.4
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Thanks for the replies!
I don't log my exercises... I find it hard to do so bc my workout doesn't quite fit into any of the items listed. I just log my calories. I switched back to 1400 calories today. Felt like I was set up to fail when I was on 1200. I wasn't logging for the past few days but I'm back on it today! Feel free to comment on my diet over the next few days... I'm starting to wonder if my sugar intake is too high.0 -
If you haven't lost weight in 2 months you haven't been eating at deficit. Tighten up your logging, use a food scale and you'll realise that you have been eating more than you thought you were.4
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I am 5'7 and was 148 on May 1st and broke 130 (129.8) this morning. Prior to this I took a full year working on getting my workout routine figured out trained and ran a 5K and did Keto to break my sugar habit before going hardcore calorie counting. I kept the scale locked away during this time. Once it came back I saw I lost nothing, but that was ok, I was stronger physically and mentally.
I did 1290 cal a day (don't eat back calories) up until last week I dropped down to 1200 cal a day. I use a food scale for accuracy. You can over eat healthy foods. Kick your sugar habit, drink at least 96oz of water a day and avoid processed foods, it will eliminate that hangry feeling. I have actually have higher energy levels now than what I did when I overate all the time.0 -
Food scale. It's the only way to insure your calorie intake is accurate. You're only guessing until you buy and religiously use a food scale. And most of us guess way wrong...2
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Just ordered my first food scale! Thanks for the tips!1
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Take measurements.1
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Weighing yourself twice a day will make you crazy. You have extra food and water in your system later in the day and that adds weight. If you want to weigh yourself every day, definitely check out something like trendweight or happyscale to smooth out the fluctuations and show you progress trends. But only weigh once, first thing in the morning after you pee and before you eat anything.1
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I am 5'7 and was 148 on May 1st and broke 130 (129.8) this morning. Prior to this I took a full year working on getting my workout routine figured out trained and ran a 5K and did Keto to break my sugar habit before going hardcore calorie counting. I kept the scale locked away during this time. Once it came back I saw I lost nothing, but that was ok, I was stronger physically and mentally.
I did 1290 cal a day (don't eat back calories) up until last week I dropped down to 1200 cal a day. I use a food scale for accuracy. You can over eat healthy foods. Kick your sugar habit, drink at least 96oz of water a day and avoid processed foods, it will eliminate that hangry feeling. I have actually have higher energy levels now than what I did when I overate all the time.I am 5'7 and was 148 on May 1st and broke 130 (129.8) this morning. Prior to this I took a full year working on getting my workout routine figured out trained and ran a 5K and did Keto to break my sugar habit before going hardcore calorie counting. I kept the scale locked away during this time. Once it came back I saw I lost nothing, but that was ok, I was stronger physically and mentally.
I did 1290 cal a day (don't eat back calories) up until last week I dropped down to 1200 cal a day. I use a food scale for accuracy. You can over eat healthy foods. Kick your sugar habit, drink at least 96oz of water a day and avoid processed foods, it will eliminate that hangry feeling. I have actually have higher energy levels now than what I did when I overate all the time.
Can you tell me what you did to kick your sugar habit? What do you mean keto?0 -
I just posted this in another thread, but it applies:
What are you eating? I'm in a very small minority of people on this site that think it's more than just calories in, calories out. Where those calories come from also matter. A ton of people will disagree with me, but it's my opinion. I'm no scientist, doctor, nutritionist, etc. I have tried for many years to lose weight on caloric deficit and exercise. I had no success until I gave up sugar and grains. Now it's melting off...2-3 pounds a week. My experience is anecdotal and maybe isolated to me, but it has me convinced there's more to it than just CICO (which I know is important).0 -
I'm trying calorie cycling. It's suppose to help avoid adaption. I'm only 2 weeks in so I can't tell you if it works yet but body builders swear by it for rapid fat loss with no muscle loss. There is a calorie cycling calculator out there google it and it will set up your calories for each day based on your activity level.
Maybe you can try it a few weeks and see if it gets you off the plateau.0 -
I just posted this in another thread, but it applies:
What are you eating? I'm in a very small minority of people on this site that think it's more than just calories in, calories out. Where those calories come from also matter. A ton of people will disagree with me, but it's my opinion. I'm no scientist, doctor, nutritionist, etc. I have tried for many years to lose weight on caloric deficit and exercise. I had no success until I gave up sugar and grains. Now it's melting off...2-3 pounds a week. My experience is anecdotal and maybe isolated to me, but it has me convinced there's more to it than just CICO (which I know is important).
I think I eat a relatively healthy balanced diet during the week... I'm thinking it's my weekend drinks/dining out that sabotages me and perhaps the sugar in my coffee.
Weekdays:
Breakfast- protein shake (hemp protein, almond milk, fruit, flax oil) OR large hard boiled egg with banana OR kashi go lean protein cereal w/almond milk
Lunch: salad (spinach, grilled chicken breast, various toppings of seeds, carrots, sometimes a small sprinkle of feta /cheddar, mushrooms or quinoa) OR turkey on a whole wheat wrap with lettuce, tomato... (I may put Swiss cheese or honey mustard)
Dinner: brown rice and chicken breast (I cook the chicken in various ways.. Soy and balsamic or cilantro lime) with a side of veggies like cucumbers & tomatoes... Sometimes I skip rice and eat chicken with more veggies and have half an avocado.
Snacks: cliff bars, apples, carrots
Water: drink it all day long... Love water !
Weekends: I usually eat similar breakfast or I may have eggs.
When I go out to eat I don't eat burgers and pizza or fried food. It's usually things like fish tacos or Thai food. I try to not overeat.
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I just posted this in another thread, but it applies:
What are you eating? I'm in a very small minority of people on this site that think it's more than just calories in, calories out. Where those calories come from also matter. A ton of people will disagree with me, but it's my opinion. I'm no scientist, doctor, nutritionist, etc. I have tried for many years to lose weight on caloric deficit and exercise. I had no success until I gave up sugar and grains. Now it's melting off...2-3 pounds a week. My experience is anecdotal and maybe isolated to me, but it has me convinced there's more to it than just CICO (which I know is important).
I think I eat a relatively healthy balanced diet during the week... I'm thinking it's my weekend drinks/dining out that sabotages me and perhaps the sugar in my coffee.
Weekdays:
Breakfast- protein shake (hemp protein, almond milk, fruit, flax oil) OR large hard boiled egg with banana OR kashi go lean protein cereal w/almond milk
Lunch: salad (spinach, grilled chicken breast, various toppings of seeds, carrots, sometimes a small sprinkle of feta /cheddar, mushrooms or quinoa) OR turkey on a whole wheat wrap with lettuce, tomato... (I may put Swiss cheese or honey mustard)
Dinner: brown rice and chicken breast (I cook the chicken in various ways.. Soy and balsamic or cilantro lime) with a side of veggies like cucumbers & tomatoes... Sometimes I skip rice and eat chicken with more veggies and have half an avocado.
Snacks: cliff bars, apples, carrots
Water: drink it all day long... Love water !
Weekends: I usually eat similar breakfast or I may have eggs.
When I go out to eat I don't eat burgers and pizza or fried food. It's usually things like fish tacos or Thai food. I try to not overeat.
When it comes to weight loss, what you eat is less important than how much of it you are eating. If you are eating more on the weekends, that might be something to look at. It's totally possible to wipe out the deficit you created during the week during the weekends. Fish tacos and Thai food (depending on the dish) can have as many calories as a burger or some pizza -- it will come down to how much you're eating. Depending on what drinks you're having, that could also be contributing a lot of calories.
Eating a healthy and balanced diet is a good thing, but it will only produce weight loss if you're in a calorie deficit.1 -
It sounds like you're eating okay. No desserts? As mentioned, portions are pretty important. How often do you go out to eat? When I started looking up calories of my favorite restaurant meals, I stopped eating out. This has perhaps been the hardest part of my journey thus far. I'd suggest you to dump the protein shake. Again, that's my opinion and I have no real reason that isn't anecdotal. (I personally think with the exception of the boiled egg, your breakfasts aren't doing you any favors...)1
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OTOH, I have lost weight including carbs and sugary treats....so, it IS 100% CICO. Food is food. It all provides us with energy...carbs fat and protein are all energy. There are no foods that cause weight gain or loss. None. If we provide our bodies with too much energy, it will get stored as fat (calorie surplus). If we give our bodies enough energy (just the right amount for our weight) we will maintain weight. If we give our bodies less calories (the calorie deficit), our bodies will take what energy it needs from our fat stores and muscles.I just posted this in another thread, but it applies:
What are you eating? I'm in a very small minority of people on this site that think it's more than just calories in, calories out. Where those calories come from also matter. A ton of people will disagree with me, but it's my opinion. I'm no scientist, doctor, nutritionist, etc. I have tried for many years to lose weight on caloric deficit and exercise. I had no success until I gave up sugar and grains. Now it's melting off...2-3 pounds a week. My experience is anecdotal and maybe isolated to me, but it has me convinced there's more to it than just CICO (which I know is important).
I eat desserts every day. 90lbs down.
If one is not losing weight, then they should start weighing all their foods (and recipe/salad/sandwich ingredients) with a food scale and log accurately.
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It sounds like you're eating okay. No desserts? As mentioned, portions are pretty important. How often do you go out to eat? When I started looking up calories of my favorite restaurant meals, I stopped eating out. This has perhaps been the hardest part of my journey thus far. I'd suggest you to dump the protein shake. Again, that's my opinion and I have no real reason that isn't anecdotal. (I personally think with the exception of the boiled egg, your breakfasts aren't doing you any favors...)
Yea I think my dining out is really messing up my weekly calorie deficit. I dine out 1-2 week. I have to be more aware of that. I think I'm probably under estimating what it really is worth.
I think you might be right about the protein shakes. It's a significant amount of calories (approx 300-350) and I'm starving well before lunch time.
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[/quote]
When it comes to weight loss, what you eat is less important than how much of it you are eating. If you are eating more on the weekends, that might be something to look at. It's totally possible to wipe out the deficit you created during the week during the weekends. Fish tacos and Thai food (depending on the dish) can have as many calories as a burger or some pizza -- it will come down to how much you're eating. Depending on what drinks you're having, that could also be contributing a lot of calories.
Eating a healthy and balanced diet is a good thing, but it will only produce weight loss if you're in a calorie deficit.[/quote]
Yea I think I really need to look at these dining out/weekend consumption more carefully. I am probably under estimating how much I'm really eating. As far as drinks, you are right ! I'm not a big drinker, but I do usually 2 drinks (beer/wine/some cocktail) if we are at a party/occasion. Not a weekly thing, but probably happens at 2 times a month.
My other drinks of choice are mainly water, coffee (which I'm starting to cut back on the amount of sugar I put in it), and occasionally coconut water. I don't drink sodas and other sweet drinks.
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It sounds like you're eating okay. No desserts? As mentioned, portions are pretty important. How often do you go out to eat? When I started looking up calories of my favorite restaurant meals, I stopped eating out. This has perhaps been the hardest part of my journey thus far. I'd suggest you to dump the protein shake. Again, that's my opinion and I have no real reason that isn't anecdotal. (I personally think with the exception of the boiled egg, your breakfasts aren't doing you any favors...)
I eat pasta almost every other day and ice cream about twice a week. I've managed to burn off 70 pounds in a lil over four months. Breakfast for me is either yogurt or a 4 sliced turkey bacon sandwich mmmmmm so good
I can't vouch for everyone but CICO changed my life. For me, it's so much more successful than Keto.
Food scale is key tho0
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