Diet and Exercise without weight loss :(

RebeccaElizabeth23
RebeccaElizabeth23 Posts: 6 Member
in Health and Weight Loss
So I've been back on the weight loss program for 2 weeks now and haven't lost any weight at all - I've tracked everything that I eat and drink (following the Slimming World plan so healthy and nutritious) and have been exercising everyday for about 1-1.5 hrs with a combination of Weights, LISS and HIIT training. I occasionally eat into my exercise calories (which are tracked using my Vivofit) but I'm always in a deficit still.

Has any one any idea where I can be going wrong? - could it be muscle gain? I'm 5'4 and currently 154lb after already losing 23lb and I'm already fairly muscular to begin with.

Replies

  • st476
    st476 Posts: 357 Member
    edited July 2016
    Everyone's going to ask you this, do you weigh your food and pick the right entries? Do you eat back exercise calories?

    Oops, just noticed that you said you do eat your exercise calories sometimes. How are you tracking your calories burned? You might be overestimating them
  • RebeccaElizabeth23
    RebeccaElizabeth23 Posts: 6 Member
    edited July 2016
    Yes, I weigh everything with digital scales and pick the right entries. I occasionally eat back some of the exercise calories but its always less than 40-50% of them and MFP still always predicts a 1/2 stone weight loss in 5 weeks.

    I use my Garmin Vivofit tracker with HR monitor. - but i always make sure I don't eat all them back as I know that they can sometimes overestimate.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited July 2016
    Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings

    It's extremely unlikely that you are not losing weight due to having gained muscle (someone will surely go into why in detail) but if your exercise regimen is new than water retention is very likely. I went up seven pounds when I started lifting weights again last fall. Came off in a few weeks.
  • st476
    st476 Posts: 357 Member
    It's probably just water retention, especially with the exercise. It's only been 2 weeks :smile:
  • RebeccaElizabeth23
    RebeccaElizabeth23 Posts: 6 Member
    It should already be available - http://www.myfitnesspal.com/food/diary/RebeccaElizabeth23
  • RebeccaElizabeth23
    RebeccaElizabeth23 Posts: 6 Member
    Hopefully it is just water retention - although I've always exercises, i've really bumped it up the past 2 weeks and despite what some may think, I know I've been tracking my food/drinks perfectly.
  • ponycyndi
    ponycyndi Posts: 858 Member
    I recently started trying to lose again after gaining back 15 lbs. I lost nothing the first 2 weeks, then the third week I lost 3lbs. Weight loss isn't linear.
  • purplemoonpie
    purplemoonpie Posts: 25 Member
    It's only been two weeks, don't get discouraged. Maybe also don't weigh yourself every day but instead once a week, at the same time. I used to weigh myself obsessively and get discouraged by the changing numbers. It will take a while before you notice results. I am no stranger to the weight loss game - believe me, you feel like giving up before you really start to notice results...but once you do.....results are addicting!! Keep it up girl, don't give up! Results will come for you.
  • kimny72
    kimny72 Posts: 16,011 Member
    It's only been two weeks. If your exercise program is new, your muscles could easily be storing enough glycogen/water to mask some fast loss. That will even out as your body gets used to the exercise.

    Sometimes it takes a little time for your body to start showing the results it should. You don't have much left to lose, so patience really does become important - the last 10 will go a lot slower than the first 10.
  • kendahlj
    kendahlj Posts: 243 Member
    My sister exercised strong for a month and didn't lose anything. Then the second month it started dropping at a good clip. Don't give up or get discouraged. Also, weigh the day after a rest day. I'm always 2-3 pounds lower than when I weigh when I'm exercising. Water retention probably...
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    It's only been two weeks. Give it more time.

    ism3o4mjuxxl.jpg
  • RebeccaElizabeth23
    RebeccaElizabeth23 Posts: 6 Member
    Thanks everyone - thats really motivated me to keep going. Defiantly good advice about not weighing myself as much as I have been - I might try and not weigh myself for a month and hopefully get a surprise then :)
  • kimny72
    kimny72 Posts: 16,011 Member
    RebeccaElizabeth23 wrote: »
    Hopefully it is just water retention - although I've always exercises, i've really bumped it up the past 2 weeks and despite what some may think, I know I've been tracking my food/drinks perfectly.

    Just as an FYI, don't trust that if a package says it contains 100 grams that it really does. There are a lot of items in your diary that say "1 medium potato" or "1 box", or the exact same measurement of packaged foods every day. If you really are weighing those, awesome. If not, you should be. Regardless, be patient and good luck! :drinker:

Categories