Why is my weight loss so slow?

missangellynn71
missangellynn71 Posts: 13 Member
in Health and Weight Loss
If a 5'6, 211 pound nineteen year old is eating 1100- 1400 calories a day and exercising 45 to 120 minutes a day, should she only be losing 2 ounces a week? Even if she's 60 pounds overweight and she just started her diet two months ago? And in the two months, she's only lost 3 pounds so far. Please let me know what I'm doing wrong because I just don't get it.

Replies

  • quiksylver296
    quiksylver296 Posts: 28,439 Member
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  • jemhh
    jemhh Posts: 14,261 Member
    95%+ of the time, this happens because the person is eating more than s/he thinks. Could you open your food diary so that we can review it?
  • missangellynn71
    missangellynn71 Posts: 13 Member
    edited July 2016
    I opened it. I only have a month in the diary because my first month I was doing low carb and just writing it down.
  • khlifestylechange
    khlifestylechange Posts: 1 Member
    Do you have any underlying medical issues? I have PCOS which causes problems for insulin resistance. It may seem counter productive, but for me, I have to back off on hard exercise. It really slows my weight loss down. I only do moderate walking and elliptical for 15-20 minutes to get my heart rate up and then I do some circuit/strength training. I've been dieting off and on forever it seems and I've finally found a solution. Not to mention I stick to lchf which also benefits my insulin resistance!
  • st476
    st476 Posts: 357 Member
    Yeah you should definitely be losing more, I started off at 5'4 150 pounds and average 1200 calories a day (with no exercise) and was losing 1.5/2 pounds a week. Do you weigh everything? If you eat back exercise calories, are you sure you're not overestimating them?
  • missangellynn71
    missangellynn71 Posts: 13 Member
    I actually do have PCOS. I take Metformin 500mg twice a day for it. I was successful with low carb/ high fat with just walking as exercise until I started taking birth control. Could birth control prevent me from losing weight? Because before it I dropped 15 pounds in a month doing 40 carbs a day. Now I can't lose anything on low carb. :(
  • st476
    st476 Posts: 357 Member
    missangellynn71 wrote: »
    I actually do have PCOS. I take Metformin 500mg twice a day for it. I was successful with low carb/ high fat with just walking as exercise until I started taking birth control. Could birth control prevent me from losing weight? Because before it I dropped 15 pounds in a month doing 40 carbs a day. Now I can't lose anything on low carb. :(
    Birth control itself shouldn't affect your weight, I heard it increases your appetite which is why people gain weight on it sometimes. If you stick to your calories it shouldn't matter though :smile:
  • missangellynn71
    missangellynn71 Posts: 13 Member
    I make sure to measure and weigh everything. And I usually don't eat back exercise calories, but if I do, only about 1/4 of them.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    edited July 2016
    Entries like this one are most likely not accurate for what you are eating:
    "Generic - Homemade Mexican Rice"
    "Cheesecake - Regular Cheesecake" (last time I had cheesecake 1/12 the cake was just over 300 calories...this entry is only just over 200...I'd be skeptical)
    "Egg - Deviled " (again the ingredients and amounts you used could be vastly different from what the user who created this used)


    It is very possible that your mexican rice had more calories than the entry states. If you making a homemade dish it's best to put each of the individual ingredients used in the recipe builder.
  • amyn73
    amyn73 Posts: 241 Member
    I think your medical issues might be key. My husband takes metformin, and he has difficulty losing weight. Not saying there's a correlation but I think a doctor's visit might be in order. He/she might be able to recommend a specific nutritional and exercise plan for your specific issues. I cannot tell you how frustrating plateaus are after you lose a bunch of weight, so I can only imagine your emotions when you've worked hard and had little progress. Good luck and I hope you find answers!!
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    edited July 2016
    missangellynn71 wrote: »
    I make sure to measure and weigh everything. And I usually don't eat back exercise calories, but if I do, only about 1/4 of them.
    Weigh absolutely everything (minus pure liquids but including pre-packaged foods as they can be off) and choose accurate database entries that reflect the packaging (never chose generic entries and log your own recipes using the recipe builder).

    Check out this post:
    https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
  • arose1122
    arose1122 Posts: 167 Member
    If you have medical issues that make losing weight difficult, I would definitely make sure that your logging is spot on. Continue to weight solids and measure liquids. Make sure the entries are correct. If I'm unsure of an entry in the database, I will verify with what the USDA says or if it's something packaged I check the manufacturer's website or packaging. Also when logging something like a meal, use the recipe builder and put the ingredients in yourself. I even do this as best I can when I eat out. Lots of entries on MFP are way off.
  • bendis2007
    bendis2007 Posts: 82 Member
    You need to weigh everything. It's annoying but if you aren't I guarantee you're eating more than you think. Whenever I weigh my food against the recommended serving size what I weigh is ALWAYS less than what the recommended serving size says (an ounce of Cheetos is never 14 cheetos, it's more like 8 or 9).

    You can't be eating back exercise calories. This was a study out of Ball State that measured how many calories burned vs. how many calories the fitness trackers stated were burned. Some of them were off by 77% or more. Ex. when measured via metabolic analyzer and oxygen consumption 55.4 calories were burned while walking, according to the fitness tracker 98 calories were burned. That's an over estimation of 77%. I recommend what other people suggest which is to NOT eat back the exercise calories as long as you're comfortable and not starving.

    http://www.wthr.com/story/31285468/sometimes-your-fitness-tracker-lies-a-lot-fitbit-jawbone-garmin-ifit-misfit-accuracy
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    bendis2007 wrote: »
    You need to weigh everything. It's annoying but if you aren't I guarantee you're eating more than you think. Whenever I weigh my food against the recommended serving size what I weigh is ALWAYS less than what the recommended serving size says (an ounce of Cheetos is never 14 cheetos, it's more like 8 or 9).

    You can't be eating back exercise calories. This was a study out of Ball State that measured how many calories burned vs. how many calories the fitness trackers stated were burned. Some of them were off by 77% or more. Ex. when measured via metabolic analyzer and oxygen consumption 55.4 calories were burned while walking, according to the fitness tracker 98 calories were burned. That's an over estimation of 77%. I recommend what other people suggest which is to NOT eat back the exercise calories as long as you're comfortable and not starving.

    http://www.wthr.com/story/31285468/sometimes-your-fitness-tracker-lies-a-lot-fitbit-jawbone-garmin-ifit-misfit-accuracy

    If the problem is over-estimation, one should eat back *fewer* exercise calories -- not none. Activity has to be fueled, especially for people who are exercising a lot or already at very low calorie levels. My calorie goal to maintain is 1,460. I run a lot. I have to eat *something* back or my net calories would be dangerously low.

    I know from experience that my fitness tracker is accurate for me (that is, I eat back my activity adjustments and maintain as I expect). But if it wasn't, I would just eat back fewer calories. In your example, the people burned 55 calories. Since that was actually burned, it would be fine for them to eat those calories back. It's the over-estimation that is the issue -- not the practice of eating back calories in general.
  • mysticatgal1
    mysticatgal1 Posts: 106 Member
    when I started my first 2 months were 5 pounds lost all together. Now my body knows what I'm working to and in the last month it was almost 10 pounds in a month. Give it time, doing it right means it'll be slow and frustrating but lasting.
  • bendis2007
    bendis2007 Posts: 82 Member
    edited July 2016

    :)
  • bendis2007
    bendis2007 Posts: 82 Member
    edited July 2016
    janejellyroll wrote: »
    bendis2007 wrote: »
    You need to weigh everything. It's annoying but if you aren't I guarantee you're eating more than you think. Whenever I weigh my food against the recommended serving size what I weigh is ALWAYS less than what the recommended serving size says (an ounce of Cheetos is never 14 cheetos, it's more like 8 or 9).

    You can't be eating back exercise calories. This was a study out of Ball State that measured how many calories burned vs. how many calories the fitness trackers stated were burned. Some of them were off by 77% or more. Ex. when measured via metabolic analyzer and oxygen consumption 55.4 calories were burned while walking, according to the fitness tracker 98 calories were burned. That's an over estimation of 77%. I recommend what other people suggest which is to NOT eat back the exercise calories as long as you're comfortable and not starving.

    http://www.wthr.com/story/31285468/sometimes-your-fitness-tracker-lies-a-lot-fitbit-jawbone-garmin-ifit-misfit-accuracy

    If the problem is over-estimation, one should eat back *fewer* exercise calories -- not none. Activity has to be fueled, especially for people who are exercising a lot or already at very low calorie levels. My calorie goal to maintain is 1,460. I run a lot. I have to eat *something* back or my net calories would be dangerously low.

    I know from experience that my fitness tracker is accurate for me (that is, I eat back my activity adjustments and maintain as I expect). But if it wasn't, I would just eat back fewer calories. In your example, the people burned 55 calories. Since that was actually burned, it would be fine for them to eat those calories back. It's the over-estimation that is the issue -- not the practice of eating back calories in general.

    You are correct - it would be fine for them to eat back 55 calories if they wanted. I was merely using the study to highlight that people put into MFP that they workout for x number of minutes and the "calories burned" may be a gross over-estimation. The study has it's flaws but I've seen enough posts on here where someone states their fitness tracker told them they are burning large quantities of calories and eating back only half the exercise calories, and yet not losing any weight.

    This person asked for recommendations about how to make more progress on their weight loss journey, and if they feel ok then maybe not eating back any of the exercise calories might help them out. I am able to perform my daily runs and not eat my exercise calories back - I feel fine - and I continue to lose weight without feeling starved, light headed, or hangry (But I'm not really doing any HIIT, only steady state). You on the other hand have figured out that eating your exercise calories back works for you and you have lost/maintained your weight (which is awesome). Everyone is a little different. I just wanted to point out to the OP that since she is highlighting she's working out close to an hour everyday and not losing she should take her calories burned from the workout with a grain of salt.
  • missangellynn71
    missangellynn71 Posts: 13 Member
    Thank you so much everybody! I'm going to take everything into consideration and hope for the best! :)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    missangellynn71 wrote: »
    I actually do have PCOS. I take Metformin 500mg twice a day for it. I was successful with low carb/ high fat with just walking as exercise until I started taking birth control. Could birth control prevent me from losing weight? Because before it I dropped 15 pounds in a month doing 40 carbs a day. Now I can't lose anything on low carb. :(

    My friend was on Metformin and did LCHF and lost weight without issues. You could certainly discuss your birth control and difficulty losing weight with your doctor. However, you might want to tighten up your logging for a month or two first.

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