Dieting and Exercising at least 6 days, no weight loss
empressjasmin
Posts: 170 Member
Hello all. Just curious as to what everyone has done to get the ball rolling on their weight loss? I have had my gym membership since Feb 2016 and have consistently worked out each week for a minimum of 5 days. However, I am not seeing any weight loss. I fluctuate between 1-2lb difference but no real loss. I will admit that prior to June I was focusing more on exercise and less on eating right, but I just spoke to a nutritionist who informed me that I should devote just as much effort into eating the right things, which I have. I am getting very discouraged and don't know what to do. Any success stories or suggestions would be greatly appreciated. Thanks all.
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90% of weight loss results from calories in calories out. The remaining 10% that comes from working out is due to burning more calories than you eat which brings you back to calories in calories out. Log everything you eat. Some will say to eat back a small portion of your exercise calories but I would just stick to a set amount everyday whether you workout or not to create a deficit.12
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No such thing as "the right things" to eat. Food is food, calories are calories, there are no 'bad' foods. Eat at a deficit, give it WAY more than a paltry 6 days, and stay consistent.13
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AllOutof_Bubblegum wrote: »No such thing as "the right things" to eat. Food is food, calories are calories, there are no 'bad' foods. Eat at a deficit, give it WAY more than a paltry 6 days, and stay consistent.
Are you saying as long as I am eating beneath my daily alloted calories I should be fine?0 -
empressjasmin wrote: »AllOutof_Bubblegum wrote: »No such thing as "the right things" to eat. Food is food, calories are calories, there are no 'bad' foods. Eat at a deficit, give it WAY more than a paltry 6 days, and stay consistent.
Are you saying as long as I am eating beneath my daily alloted calories I should be fine?
Yup, that's pretty much it. Of course you want to ensure that you are eating a wide variety of foods that give you good nutrition to ensure you stay healthy and full of energy and feeling good, but it's not just about which foods, the quantities are critical.4 -
empressjasmin wrote: »AllOutof_Bubblegum wrote: »No such thing as "the right things" to eat. Food is food, calories are calories, there are no 'bad' foods. Eat at a deficit, give it WAY more than a paltry 6 days, and stay consistent.
Are you saying as long as I am eating beneath my daily alloted calories I should be fine?
Yes. I lost my first 40 pounds without any exercise. It was all weighing my food and keeping on top of how many calories I put in my body everyday. I work out now a few days a week and I'm starting to see more definition and tone in my body.5 -
bendis2007 wrote: »empressjasmin wrote: »AllOutof_Bubblegum wrote: »No such thing as "the right things" to eat. Food is food, calories are calories, there are no 'bad' foods. Eat at a deficit, give it WAY more than a paltry 6 days, and stay consistent.
Are you saying as long as I am eating beneath my daily alloted calories I should be fine?
Yes. I lost my first 40 pounds without any exercise. It was all weighing my food and keeping on top of how many calories I put in my body everyday. I work out now a few days a week and I'm starting to see more definition and tone in my body.
Wonderful! Thank you and congratulations on your weight loss!!2 -
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report to the mods as advertisingCrazyMermaid1 wrote: »I thought ads weren't allowed0 -
90% of weight loss results from calories in calories out. The remaining 10% that comes from working out is due to burning more calories than you eat which brings you back to calories in calories out. Log everything you eat. Some will say to eat back a small portion of your exercise calories but I would just stick to a set amount everyday whether you workout or not to create a deficit.
Thank you!! Very helpful.0 -
My husband started going to the gym regularly in January of this year and didn't lose 1 pound in all that time. He started MFP in May and has lost over 20 pounds since then and is halfway to his goal weight as of this morning.6
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I like Phase I of the South Beach diet to get started.
"This two-week phase is designed to eliminate cravings for foods high in sugar and refined starches to jump-start weight loss. You cut out almost all carbohydrates from your diet, including pasta, rice, bread and fruit. You can't drink fruit juice or any alcohol. You focus on eating lean protein, such as seafood, skinless poultry, lean beef and soy products. You also can eat high-fiber vegetables, low-fat dairy, and foods with healthy, unsaturated fats, including avocados, nuts and seeds."
Why is this good? Lots of people lose 10 pounds in two weeks. Of course this is mostly water weight, but wouldn't it feel great to lose 10 lbs. in two weeks? And if you have some big weekend event where you eat too much and gain 2 lbs., you are still down 8 lbs instead of back to square one. People often give up when they go back to square one.
And if you can eliminate the cravings (but not give up) for foods high in sugar, that's a great thing because these foods are often high in calorie and provide no satiety.
Just a suggestion. Good luck!
And I know the attack is coming, because essentially I am saying that 1,500 calories on Phase I of South Beach should result in more weight loss than 1,500 calories of the usual Standard American Diet for the first couple of weeks. But that's OK.-2 -
OP no need to eat things you deem as only 'right things'.. If you are eating maintenance calories (which you are if you are not loosing weight) time to get the food scale.
Follow the flow chart above. It is 100% fool proof if you follow the flow chart (i.e get a food scale, etc.)1 -
gonetothedogs19 wrote: »I like Phase I of the South Beach diet to get started.
"This two-week phase is designed to eliminate cravings for foods high in sugar and refined starches to jump-start weight loss. You cut out almost all carbohydrates from your diet, including pasta, rice, bread and fruit. You can't drink fruit juice or any alcohol. You focus on eating lean protein, such as seafood, skinless poultry, lean beef and soy products. You also can eat high-fiber vegetables, low-fat dairy, and foods with healthy, unsaturated fats, including avocados, nuts and seeds."
Why is this good? Lots of people lose 10 pounds in two weeks. Of course this is mostly water weight, but wouldn't it feel great to lose 10 lbs. in two weeks? And if you have some big weekend event where you eat too much and gain 2 lbs., you are still down 8 lbs instead of back to square one. People often give up when they go back to square one.
And if you can eliminate the cravings (but not give up) for foods high in sugar, that's a great thing because these foods are often high in calorie and provide no satiety.
Just a suggestion. Good luck!
And I know the attack is coming, because essentially I am saying that 1,500 calories on Phase I of South Beach should result in more weight loss than 1,500 calories of the usual Standard American Diet for the first couple of weeks. But that's OK.
Hey, no worries. People here understand water weight.6 -
OP no need to eat things you deem as only 'right things'.. If you are eating maintenance calories (which you are if you are not loosing weight) time to get the food scale.
Follow the flow chart above. It is 100% fool proof if you follow the flow chart (i.e get a food scale, etc.)
The flow chart makes my head swim.
Compare it to the simplicity of Phase I of South Beach to get started for the first two weeks. And following the flow chart does not allow you to lose the water weight you will lose on South Beach.
I'm not saying it's a day at the beach for everyone to follow Phase I of South Beach. But if you can, it's a great start to your journey.
I don't think South Beach does calorie counting. So if you do Phase 1 AND calorie count, great!1 -
Get a food scale and be honest.3
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Get a food scale and be honest.
Try Phase I of South Beach, get a food scale and be honest. Unless you don't want to lose a lot of water weight and start your weight loss journey with a bang. Perhaps 10 lbs. in two weeks, or 2 lbs. in two weeks. Which would you prefer?
And the 10 lbs. on South Beach Phase I with calorie counting is not far-fetched. Not guaranteed, but not far-fetched.-8 -
empressjasmin wrote: »AllOutof_Bubblegum wrote: »No such thing as "the right things" to eat. Food is food, calories are calories, there are no 'bad' foods. Eat at a deficit, give it WAY more than a paltry 6 days, and stay consistent.
Are you saying as long as I am eating beneath my daily alloted calories I should be fine?
No not if you've only been given 1200.....1200 I'd the minimum you should have0 -
My husband started going to the gym regularly in January of this year and didn't lose 1 pound in all that time. He started MFP in May and has lost over 20 pounds since then and is halfway to his goal weight as of this morning.
Wonderful! Thanks for the comment. Trying to not feel discouraged so much.0 -
gonetothedogs19 wrote: »I like Phase I of the South Beach diet to get started.
"This two-week phase is designed to eliminate cravings for foods high in sugar and refined starches to jump-start weight loss. You cut out almost all carbohydrates from your diet, including pasta, rice, bread and fruit. You can't drink fruit juice or any alcohol. You focus on eating lean protein, such as seafood, skinless poultry, lean beef and soy products. You also can eat high-fiber vegetables, low-fat dairy, and foods with healthy, unsaturated fats, including avocados, nuts and seeds."
Why is this good? Lots of people lose 10 pounds in two weeks. Of course this is mostly water weight, but wouldn't it feel great to lose 10 lbs. in two weeks? And if you have some big weekend event where you eat too much and gain 2 lbs., you are still down 8 lbs instead of back to square one. People often give up when they go back to square one.
And if you can eliminate the cravings (but not give up) for foods high in sugar, that's a great thing because these foods are often high in calorie and provide no satiety.
Just a suggestion. Good luck!
And I know the attack is coming, because essentially I am saying that 1,500 calories on Phase I of South Beach should result in more weight loss than 1,500 calories of the usual Standard American Diet for the first couple of weeks. But that's OK.
Thank you! I just got the South Beach diet info. Starting now!
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gonetothedogs19 wrote: »OP no need to eat things you deem as only 'right things'.. If you are eating maintenance calories (which you are if you are not loosing weight) time to get the food scale.
Follow the flow chart above. It is 100% fool proof if you follow the flow chart (i.e get a food scale, etc.)
The flow chart makes my head swim.
Compare it to the simplicity of Phase I of South Beach to get started for the first two weeks. And following the flow chart does not allow you to lose the water weight you will lose on South Beach.
I'm not saying it's a day at the beach for everyone to follow Phase I of South Beach. But if you can, it's a great start to your journey.
I don't think South Beach does calorie counting. So if you do Phase 1 AND calorie count, great!
But my goal isn't water weight loss....it's FAT loss. So I will continue to eat foods I like. Besides a temporary dietary change (Phase I, Phase 2, ugh!) won't help me during maintenance. I need to establish lifestyle changes.
I don't think the flow chart is complicated at all.14 -
Please don't become disheartened - there are still loads of tools to add to your arsenal!
Without wanting to repeat what others have said, be sure that you are actually eating what you think you are - it doesn't take much to eat an extra 400-500 calories without realizing. This means religiously weighing all of your food intake with a digital food scale, might seem tedious at first but personally I like the sense of control it gives me.
Chances are your exercise increases have resulted in increased muscle which can make it seem like you aren't losing weight, when in reality you have lost fat and put on muscle, making you smaller and firmer despite the scales not changing. Measure yourself with a tape measure each week and don't bother with the scales any more than every 3-4 weeks.
Maybe also check your macro-nutrient intake. Some people find it helpful to reduce the proportion of calories coming from carbohydrates and getting these from fats and proteins instead as they make you feel fuller for longer and thus easier to get by on lower calorie intakes without sacrificing nutrition.1 -
gonetothedogs19 wrote: »OP no need to eat things you deem as only 'right things'.. If you are eating maintenance calories (which you are if you are not loosing weight) time to get the food scale.
Follow the flow chart above. It is 100% fool proof if you follow the flow chart (i.e get a food scale, etc.)
The flow chart makes my head swim.
Compare it to the simplicity of Phase I of South Beach to get started for the first two weeks. And following the flow chart does not allow you to lose the water weight you will lose on South Beach.
I'm not saying it's a day at the beach for everyone to follow Phase I of South Beach. But if you can, it's a great start to your journey.
I don't think South Beach does calorie counting. So if you do Phase 1 AND calorie count, great!
I've done Phase I of South Beach (I was on SB for about a year several years ago) and it is waaaaay more complicated than simply counting calories. You have to remember what foods are on the plan, what foods are off the plan, the recommended quantities of "allowed" foods, etc. When you're counting calories you just have to . . . count calories.
Personal experiences can vary, but as someone who has done both I find that calorie counting is better for my quality of life and much simpler.
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gonetothedogs19 wrote: »OP no need to eat things you deem as only 'right things'.. If you are eating maintenance calories (which you are if you are not loosing weight) time to get the food scale.
Follow the flow chart above. It is 100% fool proof if you follow the flow chart (i.e get a food scale, etc.)
The flow chart makes my head swim.
Compare it to the simplicity of Phase I of South Beach to get started for the first two weeks. And following the flow chart does not allow you to lose the water weight you will lose on South Beach.
I'm not saying it's a day at the beach for everyone to follow Phase I of South Beach. But if you can, it's a great start to your journey.
I don't think South Beach does calorie counting. So if you do Phase 1 AND calorie count, great!
But what's the point of losing water weight? Water weight comes and goes based on several variables that change day to day. Fat loss is almost always the goal, and that just requires a calorie deficit. All the flow chart does is help you see where your plan is going wrong, and for most people, they either have unrealistic expectations or they aren't logging properly.
Going on a difficult short term diet causes you to lose water weight that you will most likely gain back once you stop the diet, and it doesn't teach you how to eat for the rest of your life to maintain your weight loss once you get there. I know several co-workers who continue to have to "cycle back" to phase 1 because they start to regain weight. I looked into South Beach and would be miserable eating that way, so I just counted calories while logging here, lost 15 lbs and have kept it off for 6 months so far.
I'm glad it worked for you! But I think too many people focus on quick initial results and then tend to lose motivation as the weight loss slows down. Getting right in your head with the idea of long term progress and maintenance, and playing around with your diet to find something that will work for you as a permanent way of eating, not a short term diet, is the key to success in my opinion. Just my 2 cents!4 -
Nimbus5000 wrote: »Please don't become disheartened - there are still loads of tools to add to your arsenal!
Without wanting to repeat what others have said, be sure that you are actually eating what you think you are - it doesn't take much to eat an extra 400-500 calories without realizing. This means religiously weighing all of your food intake with a digital food scale, might seem tedious at first but personally I like the sense of control it gives me.
Chances are your exercise increases have resulted in increased muscle which can make it seem like you aren't losing weight, when in reality you have lost fat and put on muscle, making you smaller and firmer despite the scales not changing. Measure yourself with a tape measure each week and don't bother with the scales any more than every 3-4 weeks.
Maybe also check your macro-nutrient intake. Some people find it helpful to reduce the proportion of calories coming from carbohydrates and getting these from fats and proteins instead as they make you feel fuller for longer and thus easier to get by on lower calorie intakes without sacrificing nutrition.
Great suggestions! Thank you. I did speak to my trainer and she mentioned the same thing in regards to the putting on muscle weight. Discouraging but trying to keep at it!0 -
Nimbus5000 wrote: »Please don't become disheartened - there are still loads of tools to add to your arsenal!
Without wanting to repeat what others have said, be sure that you are actually eating what you think you are - it doesn't take much to eat an extra 400-500 calories without realizing. This means religiously weighing all of your food intake with a digital food scale, might seem tedious at first but personally I like the sense of control it gives me.
Chances are your exercise increases have resulted in increased muscle which can make it seem like you aren't losing weight, when in reality you have lost fat and put on muscle, making you smaller and firmer despite the scales not changing. Measure yourself with a tape measure each week and don't bother with the scales any more than every 3-4 weeks.
Maybe also check your macro-nutrient intake. Some people find it helpful to reduce the proportion of calories coming from carbohydrates and getting these from fats and proteins instead as they make you feel fuller for longer and thus easier to get by on lower calorie intakes without sacrificing nutrition.
OP, before we go down that road can you explain what exercise you have been doing?
Recomping, as explained above, is extremely difficult to do.......when you're trying to recomp. It's even harder to recomp accidentally.
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Nimbus5000 wrote: »Please don't become disheartened - there are still loads of tools to add to your arsenal!
Without wanting to repeat what others have said, be sure that you are actually eating what you think you are - it doesn't take much to eat an extra 400-500 calories without realizing. This means religiously weighing all of your food intake with a digital food scale, might seem tedious at first but personally I like the sense of control it gives me.
Chances are your exercise increases have resulted in increased muscle which can make it seem like you aren't losing weight, when in reality you have lost fat and put on muscle, making you smaller and firmer despite the scales not changing. Measure yourself with a tape measure each week and don't bother with the scales any more than every 3-4 weeks.
Maybe also check your macro-nutrient intake. Some people find it helpful to reduce the proportion of calories coming from carbohydrates and getting these from fats and proteins instead as they make you feel fuller for longer and thus easier to get by on lower calorie intakes without sacrificing nutrition.
OP, before we go down that road can you explain what exercise you have been doing?
Recomping, as explained above, is extremely difficult to do.......when you're trying to recomp. It's even harder to recomp accidentally.
I have had a trainer design a fitness/exercise program for me. At a minimum of 5 days a week, I do cardio for 20 mins then strengthening exercises for the remainder 30-40 mins. This includes weights. Sorry if this is not helpful.0 -
Just telling my experience and opinions here....I did low carb for the quick weight loss.
After that water loss you will have to watch carbs and calories because if you're eating too much, like me, the weight will not come off regardless of the carb counts. The quick weight loss is almost all water weight and when you start to add more carbs back into your diet (regardless of calorie counts) that water weight will come right back on as your refill glycogen in your muscles. I feel like watching calories is way less restrictive in that you can eat absolutely anything you want...just check the calorie counts and see if it's something you're willing to spend your calories on:) I eat 1200 cals (I'm short) and 50-60% of my exercise cals:)4 -
Nimbus5000 wrote: »Please don't become disheartened - there are still loads of tools to add to your arsenal!
Without wanting to repeat what others have said, be sure that you are actually eating what you think you are - it doesn't take much to eat an extra 400-500 calories without realizing. This means religiously weighing all of your food intake with a digital food scale, might seem tedious at first but personally I like the sense of control it gives me.
Chances are your exercise increases have resulted in increased muscle which can make it seem like you aren't losing weight, when in reality you have lost fat and put on muscle, making you smaller and firmer despite the scales not changing. Measure yourself with a tape measure each week and don't bother with the scales any more than every 3-4 weeks.
Maybe also check your macro-nutrient intake. Some people find it helpful to reduce the proportion of calories coming from carbohydrates and getting these from fats and proteins instead as they make you feel fuller for longer and thus easier to get by on lower calorie intakes without sacrificing nutrition.
OP, before we go down that road can you explain what exercise you have been doing?
Recomping, as explained above, is extremely difficult to do.......when you're trying to recomp. It's even harder to recomp accidentally.
If I read this correctly (the OP), the gym membership started in Februrary which is around 5 months or so working out the min of 5 days a week OP stated above. It is possible with no weight loss, hense eating a maintenance for quite a while has resulted in recomp. The muscle gaining phase of the recomp has surely tapered off by now (or slowed a great deal) resulting in only maintaining muscle at this point hense no more gainz can be made unless getting off the recomp and moving into a surplus caloric intake to grow more muscle.
OP, If recomp is not the goal, reassess the calorie in take and hopefully will buy a food scale. Weighing and logging all foods consumed will assure that the deficit is adhered to each day ruling out "eating more than you think".
There is no need to do low carb, as a matter of fact probably I would not do low carb while doing strength training. But if you are not adequate on protein, might want to ensure you get enough.
Water/glycogen is huge in weight loss and strength training. Water weight is affected by, hydration or lack there of, excess sodium in the diet, female time of the month (if female, did not look), carbs, muscle, etc.
But the true indicator of no scale weight loss to me means that there are more calories being consumed (eating maintenance) therefore derailing the deficit number each day/week and has water retention.
Measurements can be an additional indicator of true fat loss.2 -
Nimbus5000 wrote: »Please don't become disheartened - there are still loads of tools to add to your arsenal!
Without wanting to repeat what others have said, be sure that you are actually eating what you think you are - it doesn't take much to eat an extra 400-500 calories without realizing. This means religiously weighing all of your food intake with a digital food scale, might seem tedious at first but personally I like the sense of control it gives me.
Chances are your exercise increases have resulted in increased muscle which can make it seem like you aren't losing weight, when in reality you have lost fat and put on muscle, making you smaller and firmer despite the scales not changing. Measure yourself with a tape measure each week and don't bother with the scales any more than every 3-4 weeks.
Maybe also check your macro-nutrient intake. Some people find it helpful to reduce the proportion of calories coming from carbohydrates and getting these from fats and proteins instead as they make you feel fuller for longer and thus easier to get by on lower calorie intakes without sacrificing nutrition.
OP, before we go down that road can you explain what exercise you have been doing?
Recomping, as explained above, is extremely difficult to do.......when you're trying to recomp. It's even harder to recomp accidentally.
If I read this correctly (the OP), the gym membership started in Februrary which is around 5 months or so working out the min of 5 days a week OP stated above. It is possible with no weight loss, hense eating a maintenance for quite a while has resulted in recomp. The muscle gaining phase of the recomp has surely tapered off by now (or slowed a great deal) resulting in only maintaining muscle at this point hense no more gainz can be made unless getting off the recomp and moving into a surplus caloric intake to grow more muscle.
OP, If recomp is not the goal, reassess the calorie in take and hopefully will buy a food scale. Weighing and logging all foods consumed will assure that the deficit is adhered to each day ruling out "eating more than you think".
There is no need to do low carb, as a matter of fact probably I would not do low carb while doing strength training. But if you are not adequate on protein, might want to ensure you get enough.
Water/glycogen is huge in weight loss and strength training. Water weight is affected by, hydration or lack there of, excess sodium in the diet, female time of the month (if female, did not look), carbs, muscle, etc.
But the true indicator of no scale weight loss to me means that there are more calories being consumed (eating maintenance) therefore derailing the deficit number each day/week and has water retention.
Measurements can be an additional indicator of true fat loss.
Possible yes, but OP did not tell us anything about what they were doing in the gym to give them a progressive overload to help maintain the muscle on top of not being sure of how much they were eating.
Possible yes, but a long shot IMHO. There were too many variables to jump to the recomp card. OP also didn't say anything (that I saw) about clothes fitting better either.0
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