Haven't Lost Weight in 3 Weeks
Taymolly
Posts: 21 Member
Hi there,
So basically I haven't lost any weight in 3 weeks, and I'm wondering why.
I find this happens a lot with my body; I'll lose about ten pounds, and then all of a sudden, I will be unable to lose anymore weight for an extended period. I used to weigh about 220 lbs, or so, and over the past few years I've dropped down to a 162. The only problem is that I'm going into a competitive sport, and my weight needs to be under 135 lbs; so, I need to drop this excess weight quickly.
I workout everyday - sometimes twice. About 5 times per week I run 5 miles; the speed varies on the distance: whether I'm doing sprints, 5 miles straight, or 1 mile circuits. Usually I burn about 600 calories. I also row three times a week for an hour, and that's pretty moderate activity, compared to the running. And I do strength training at the gym 3-4 times a week.
As for the eating, I've read a lot that not losing weight has to do with "eating more than you actually believe", but I can honestly say that I will eat 1600 - 2000 calories per day (minus the one day, I will usually have per week, when I eat around 2500 calories), and all my logs are truthful. Also, I believe I'm pretty healthy. I'm a sweet tooth, so I can't live without some sort of dessert daily (usually it's just 2-4 Oreo cookies); but other than that I eat a ton of vegetables. I do find, however, that I eat a ton of bread; the past few weeks I noticed that I would have bread in the morning, but then also as a wrap for dinner. But this past week I made it just so that I have bread once per week, yet my weight still didn't drop. Was eating that much bread a problem? I also don't eat much rice or pasta.
I'm a vegetarian by the way; and I scarcely eat out.
Therefore, I guess my question is: what am I doing wrong? Am I not losing weight based on the foods I'm eating? Does it have to do with the amount of calories I consume weekly? Any help would be much appreciated!
So basically I haven't lost any weight in 3 weeks, and I'm wondering why.
I find this happens a lot with my body; I'll lose about ten pounds, and then all of a sudden, I will be unable to lose anymore weight for an extended period. I used to weigh about 220 lbs, or so, and over the past few years I've dropped down to a 162. The only problem is that I'm going into a competitive sport, and my weight needs to be under 135 lbs; so, I need to drop this excess weight quickly.
I workout everyday - sometimes twice. About 5 times per week I run 5 miles; the speed varies on the distance: whether I'm doing sprints, 5 miles straight, or 1 mile circuits. Usually I burn about 600 calories. I also row three times a week for an hour, and that's pretty moderate activity, compared to the running. And I do strength training at the gym 3-4 times a week.
As for the eating, I've read a lot that not losing weight has to do with "eating more than you actually believe", but I can honestly say that I will eat 1600 - 2000 calories per day (minus the one day, I will usually have per week, when I eat around 2500 calories), and all my logs are truthful. Also, I believe I'm pretty healthy. I'm a sweet tooth, so I can't live without some sort of dessert daily (usually it's just 2-4 Oreo cookies); but other than that I eat a ton of vegetables. I do find, however, that I eat a ton of bread; the past few weeks I noticed that I would have bread in the morning, but then also as a wrap for dinner. But this past week I made it just so that I have bread once per week, yet my weight still didn't drop. Was eating that much bread a problem? I also don't eat much rice or pasta.
I'm a vegetarian by the way; and I scarcely eat out.
Therefore, I guess my question is: what am I doing wrong? Am I not losing weight based on the foods I'm eating? Does it have to do with the amount of calories I consume weekly? Any help would be much appreciated!
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Replies
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If you would kindly open your food log, we can better advise you.
BTW - when someone says that they are eating within a certain range of calories (1600-2000), they usually are not weighing their food and are very likely eating more than they thing.
One more thing: you may want to check the calorie burn for your 5 mile run. 600 cals seems a bit on the high end.1 -
I go by weekly average, so maybe your 2500 calorie day is the problem. Do you use a food scale to weigh everything?0
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I don't own a food scale. But this past month I've been trying to eat closer to 1600 calories daily, however, when I used to eat 2500 calories (and didn't really pay attention to what I was eating), at least three times per week, I still managed to lose at least a pound/week. I was also working out less then.0
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If you aren't weighing your food you are just guesstimating your calorie intake4
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singingflutelady wrote: »If you aren't weighing your food you are just guesstimating your calorie intake
this! you aren't weighing anything so you really have no idea how many calories you are consuming.3 -
I use measuring cups/spoons.0
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I don't own a food scale. But this past month I've been trying to eat closer to 1600 calories daily, however, when I used to eat 2500 calories (and didn't really pay attention to what I was eating), at least three times per week, I still managed to lose at least a pound/week. I was also working out less then.
you're eating more than you think.
how tall are you?0 -
I'm 5'6 - 5'70
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I wouldn't say you NEED a scale though they are helpful. Some people aren't into weighing everything and that is cool too. If I were you I would either 1) get a scale and weigh everything or 2) keep the method you've been using but lower you calorie goal to 1600 per day. That way you have a little buffer so if you log 1600 but it's not totally accurate, maybe it is closer to 1800 but you will still be in a deficit.1
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Gaining muscle? I would definitely cut the excess of carbs and find a healthy dessert recipe.0
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I don't own a food scale. But this past month I've been trying to eat closer to 1600 calories daily, however, when I used to eat 2500 calories (and didn't really pay attention to what I was eating), at least three times per week, I still managed to lose at least a pound/week. I was also working out less then.
In addition to accurate logging and the advice of getting a food scale (you can get them for under $20), please remember that the less you weigh, the less margin of error you have in order to lose.1 -
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What's your body fat percentage? It's possible that your excess weight may be mostly muscle and you definitely do not want to lose that.0
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OP, when you weighed 220, you had a lot more wiggle room regarding calories. As you get closer to your goal, you need to be very precise and know what you're consuming and burning. Your weight loss also slows. People with less than 25 pounds to lose should generally shot for .5/lbs per week as a safe rate of loss (consuming enough calories to sustain the body and preserve as much lean muscle mass as possible). With about 30 pounds to go, dropping a lot of weight quickly as you did at first isn't a good idea.
The 500 calories for a 5 mile run does seem high to me, but maybe you're running 5 minute miles on hilly terrain and really getting your heart rate up.
Regarding cups and spoons, in most cases, they lead to over-portioning. Grams is the most accurate. If I measure a half cup of black beans and then weigh out the 130 grams, the 130 grams is a much smaller serving. Same thing with rice or quinoa. A slice of bread may say it's 70 grams, but when I weigh the slice, it's 82 grams. And egg should be 66, but I've never weighed one and had it come in less than 76 grams.
If you're not losing weight, you're not in a caloric deficit. You don't have to buy a food scale, but it does work. If what you're doing isn't working now, it could be worth a go.1 -
While I agree you could well do with tightening up your logging it's only been three weeks. I am approaching three weeks without a loss, it isn't unusual for me and by your own admission this is a patterns for you.
So sure, tighten up your logging, invest in a food scale, be more conservative with your burns and ditch the "cheat" day but also, don't panic just yet and drastically cut your intake.0 -
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From the sounds of your workout schedule, you're not giving your body time to recover. As a result, two (2) things happen. One - your physical performance is plateauing (if it hasn't already). Two - your body's operating in starvation mode, hanging onto every last damned calorie it can find. Those two solutions are pretty easy to do. If I can make another suggestion - WATER.0
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Raptor2763 wrote: »From the sounds of your workout schedule, you're not giving your body time to recover. As a result, two (2) things happen. One - your physical performance is plateauing (if it hasn't already). Two - your body's operating in starvation mode, hanging onto every last damned calorie it can find. Those two solutions are pretty easy to do. If I can make another suggestion - WATER.
so many levels of no ......0 -
Raptor2763 wrote: »From the sounds of your workout schedule, you're not giving your body time to recover. As a result, two (2) things happen. One - your physical performance is plateauing (if it hasn't already). Two - your body's operating in starvation mode, hanging onto every last damned calorie it can find. Those two solutions are pretty easy to do. If I can make another suggestion - WATER.
Not only does starvation mode not exist in that way, but to imply someone eating that amount of calories at that weight has put their body into starvation mode is laughable at best.0 -
Not sure what competitive sport you are going into, but it might be good to keep in mind that dropping a lot of weight very quickly (as you said you would like to do) is usually terrible for performance. Endurance, strength, and muscle, can all be sacrificed with quick weight loss. This is what most competitors strive to avoid.
For strength sports (what I am most familiar with) competitors can often continue to gain or at least maintain strength while steadily losing weight on a moderate deficit. This is usually the best approach if competition is coming up in the near future.
Alternatively, if you have more time you COULD lose the weight quickly and then work on rebuilding the strength/muscle you've lost. But if time isn't as much of an issue, you may as well do things the slow and steady way and be more primed for competition when you reach your goal weight. Either way, trying to drop a lot of weight for a competition that is close is not a good idea.
Being competitive in a sport with weight classes will require you to have a good handle on losing/gaining/ and maintaining your body weight. I would try to get your numbers more set in stone (it's fine to have high/low cal days, but all the athletes I know who track for weight purposes (including myself) can tell you exactly how much they are eating daily/weekly. Most of them do use food scales to ensure accuracy). Then, when you need to make adjustments, it's clear how to do so. (Example- I was eating 2000 calories and losing 1 lb per week. My weightloss slowed, so I dropped to 1900 and continued to lose steadily.)
It takes so much of the guesswork out if you are being accurate with your numbers.0 -
I don't own a food scale. But this past month I've been trying to eat closer to 1600 calories daily, however, when I used to eat 2500 calories (and didn't really pay attention to what I was eating), at least three times per week, I still managed to lose at least a pound/week. I was also working out less then.I don't own a food scale. But this past month I've been trying to eat closer to 1600 calories daily, however, when I used to eat 2500 calories (and didn't really pay attention to what I was eating), at least three times per week, I still managed to lose at least a pound/week. I was also working out less then.I don't own a food scale. But this past month I've been trying to eat closer to 1600 calories daily, however, when I used to eat 2500 calories (and didn't really pay attention to what I was eating), at least three times per week, I still managed to lose at least a pound/week. I was also working out less then.I don't own a food scale. But this past month I've been trying to eat closer to 1600 calories daily, however, when I used to eat 2500 calories (and didn't really pay attention to what I was eating), at least three times per week, I still managed to lose at least a pound/week. I was also working out less then.
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I think you may be eating too little for the amount of exercise you do. If you are exercising so much your body may be reacting to not having so much food. If you don't know for sure the calories you burn while exercising I would suggest getting a heart rate monitor. Also I would adjust my calories eaten so that they contrast with the calories burned... Perhaps just use the MyFitnessPal estimates of activity/calories needed.0
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