only 3 pounds lost in nearly 3 month
Joy5434
Posts: 13 Member
I have been working out, eating healthy and enough calories but only lost 3 pounds in nearly 3 months. Any advise?
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Replies
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Eating healthy? You mean calorie deficit?0
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Yes. I track all my meals to stay with in my calorie intake for the day. From April to May I went from 220 to 207. But since the end of may I have only gotten down to 204.0
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wdthomaswdt wrote: »I have been working out, eating healthy and enough calories but only lost 3 pounds in nearly 3 months. Any advise?
That means you are eating slightly under a maintenance level. Great job keeping it off for 3 months and actually losing 3 pounds. Try to remember what you are doing when you want to go back to maintenance.
I would say eliminate about 250 calories a day either by dropping a snack or dessert a day or up your activity level. Then you will lose 1/2 pound a week but won't be so miserable a deficit to handle.3 -
I am eating currently 1400- 1600 calories per day. I drink Whey protein after workouts, I do count it with in my daily intake so I don't go over and I only drink water.
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You're not eating what you think you're eating
Or you are overestimating what you think you're burning in workouts
Most probably, for most people, it's a little of both
So tighten up on your logging3 -
I would advise you to pay close attention to your calorie intake. When it comes to counting calories, a lot of things might go unnoticed like dressings, fruit sugar, the foods that are low in calories but high in fat etc.
And maybe switch from carbs and fat to protein when you can, that really helps a lot. And lastly, I would advise you to see a dietitian since this might be an issue they might recognize and help.0 -
What you think you are eating (1400 - 1600 cals) when you weigh over 200lbs should be resulting in much faster weight loss than that.
Suggest you open your food diary because there's a good chance that will reveal the problem.2 -
Are you using a food scale?1
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wdthomaswdt wrote: »I am eating currently 1400- 1600 calories per day. I drink Whey protein after workouts, I do count it with in my daily intake so I don't go over and I only drink water.
If you eat or drink it - log it.
But also this...What you think you are eating (1400 - 1600 cals) when you weigh over 200lbs should be resulting in much faster weight loss that than that.
Suggest you open your food diary because there's a good chance that will reveal the problem.
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Hello,
I see a lot of people here speaking about your calorie deficit. While this has a lot to do with weight, there is one more factor I would like to look at, your workout?
If you weight lift, you may be gaining muscle, replacing fat with muscle. In fact you may gain weight, but still look a lot better and leaner.
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Hello,
I see a lot of people here speaking about your calorie deficit. While this has a lot to do with weight, there is one more factor I would like to look at, your workout?
If you weight lift, you may be gaining muscle, replacing fat with muscle. In fact you may gain weight, but still look a lot better and leaner.
Nobody else spoke about this because it's not a factor at all; replacing fat with muscle doesn't happen. The OP is not gaining muscle on 1400 to 1600 calories per day. Furthermore, as a woman, the OP will not be able to gain enough muscle in three months to offset a decrease on the scale. With an optimal setup, meaning a progressive heavy lifting program and eating in a calorie surplus, a woman can hope to gain half a pound to one pound of muscle per month. Such is not the case here; the OP is eating more than she thinks.4 -
Maxematics wrote: »Hello,
I see a lot of people here speaking about your calorie deficit. While this has a lot to do with weight, there is one more factor I would like to look at, your workout?
If you weight lift, you may be gaining muscle, replacing fat with muscle. In fact you may gain weight, but still look a lot better and leaner.
Nobody else spoke about this because it's not a factor at all; replacing fat with muscle doesn't happen. The OP is not gaining muscle on 1400 to 1600 calories per day. Furthermore, as a woman, the OP will not be able to gain enough muscle in three months to offset a decrease on the scale. With an optimal setup, meaning a progressive heavy lifting program and eating in a calorie surplus, a woman can hope to gain half a pound to one pound of muscle per month. Such is not the case here; the OP is eating more than she thinks.
It is nice to know that this can happen that quickly. I would like to keep or increase muscle mass while losing my last 5 or so pounds! This is terrific news!
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Maxematics wrote: »Hello,
I see a lot of people here speaking about your calorie deficit. While this has a lot to do with weight, there is one more factor I would like to look at, your workout?
If you weight lift, you may be gaining muscle, replacing fat with muscle. In fact you may gain weight, but still look a lot better and leaner.
Nobody else spoke about this because it's not a factor at all; replacing fat with muscle doesn't happen. The OP is not gaining muscle on 1400 to 1600 calories per day. Furthermore, as a woman, the OP will not be able to gain enough muscle in three months to offset a decrease on the scale. With an optimal setup, meaning a progressive heavy lifting program and eating in a calorie surplus, a woman can hope to gain half a pound to one pound of muscle per month. Such is not the case here; the OP is eating more than she thinks.
It is nice to know that this can happen that quickly. I would like to keep or increase muscle mass while losing my last 5 or so pounds! This is terrific news!
Please note that that's in a surplus. In a deficit, that number will be a lot less.1 -
Maxematics wrote: »Hello,
I see a lot of people here speaking about your calorie deficit. While this has a lot to do with weight, there is one more factor I would like to look at, your workout?
If you weight lift, you may be gaining muscle, replacing fat with muscle. In fact you may gain weight, but still look a lot better and leaner.
Nobody else spoke about this because it's not a factor at all; replacing fat with muscle doesn't happen. The OP is not gaining muscle on 1400 to 1600 calories per day. Furthermore, as a woman, the OP will not be able to gain enough muscle in three months to offset a decrease on the scale. With an optimal setup, meaning a progressive heavy lifting program and eating in a calorie surplus, a woman can hope to gain half a pound to one pound of muscle per month. Such is not the case here; the OP is eating more than she thinks.
It is nice to know that this can happen that quickly. I would like to keep or increase muscle mass while losing my last 5 or so pounds! This is terrific news!
Please note that that's in a surplus. In a deficit, that number will be a lot less.
Thanks. Good point.0 -
Eat less.0
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wdthomaswdt wrote: »I have been working out, eating healthy and enough calories but only lost 3 pounds in nearly 3 months. Any advise?
I'm kind of in the same boat, o haven't seen much difference on the scales but I've been going to the gym two to three times a week and I've cut out a lot of crap I've been eating. Hectic work schedule meant being lazy with what I had in work for lunch and snacks. It's frustrating to say the least. But I'm hoping the weight will come off eventually.0 -
wdthomaswdt wrote: »Yes. I track all my meals to stay with in my calorie intake for the day. From April to May I went from 220 to 207. But since the end of may I have only gotten down to 204.
Do you have "cheat" days or days where you don't track? Do you measure everything with measuring cups or a scale? Are you sure that you're logging everything?0 -
wdthomaswdt wrote: »Yes. I track all my meals to stay with in my calorie intake for the day. From April to May I went from 220 to 207. But since the end of may I have only gotten down to 204.
Totally missed this
In 4 months you've lost 16lbs
16lbs
You don't feel even slightly pleased with yourself ?
Go pack 16lbs of flour /sugar/butter in a bag and carry it up and downstairs 16 times
Then come back and tell us again how what you're doing isn't working
(Then tighten up your logging :)h0
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