Under calories and not losing weight.

giulia1988
giulia1988 Posts: 8 Member
edited December 4 in Health and Weight Loss
So I am under my calorie goal each day with what I'm eating and exercise, I eat healthy and drink tons of water but haven't lost any weight in over 3 weeks. I'm breastfeeding as well. Any advice?
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Replies

  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    More info please. What is your height/current weight? Did you just start 3 weeks ago, or were you losing weight previously but have not in the past 3 weeks? Has anything in your routine changed in recent weeks? Such as your TOM returning, new workout routine, more stress than usual, less sleep than usual?

    How many calories per day do you consume? Do you log all that you eat, drink? Including condiments, cooking oils, etc.? How often do you approximate due to calories in unknown foods? Do you use a food scale?
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited October 2016
    The types of food you eat (healthy) and the amount of water you drink won't affect your ability to lose weight. You need to be eating fewer calories than you burn. Period. That's all it takes it for the vast majority of us. If you aren't losing weight the simple truth is that you aren't eating fewer calories than you're burning. You just need to determine where the equation is off. To that end, a few questions:

    What is your height and weight? How close are you to a healthy weight? The closer you are the more precise you need to be to see results.

    How are you validating the calories in the food you're logging? Are you using a kitchen scale to weigh everything? Are you honestly and accurately logging everything? Are you picking entries that have the lowest calories? Are you picking other people's entries without validating them?

    Are you entering in your exercise calories? If yes, how are you validating the calories burned in exercise? MFP's estimates are notoriously high, machines can be really far off especially if you are under 150 pounds. The best method is a heart rate monitor with your stats entered into the app it's connected to.

    If you are eating back your exercise calories are you eating all of them in addition to your goal calories? Half of them?

    Looking through your diary I'm seeing a lot of entries in cups and teaspoons. Use a kitchen scale instead. A medium banana is not always the same calories and bananas are calorie dense. Weigh it and enter it in grams. From all of this I believe you really aren't eating as few calories as you think you are. Get more precise with your entries and you should start to see success.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited October 2016
    OP per your diary (I scanned a few days), you need a food scale, and also log food every day and quick add calories??

    These links might help too..

    http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide

    http://community.myfitnesspal.com/en/discussion/1290491/how-and-why-to-use-a-digital-food-scale

    http://community.myfitnesspal.com/en/discussion/10191216/the-most-important-thing-you-can-do-to-lose-weight
  • apolinarshamler
    apolinarshamler Posts: 37 Member
    Since you said that you are breastfeeding you might want to check your thyroid with a doctor. It might be a hormonal thing and it's best to check it as soon as possible
  • giulia1988
    giulia1988 Posts: 8 Member
    Thank you all for your responses. More info - I am 5'2" and currently weigh 170lbs, i just had a baby 2 months ago and lost 30 of the 50 pounds I had gained, I do not have a food scale but I'm pretty accurate in what I log I try to overestimate when I'm not 100 percent sure of the weight of an item. Any quick adds I have done are from sushi rolls and I'm sure of the calories from the amount printed on the package. I don't eat out often and make homemade meals where I enter the recipe into MFP and I measure everything. If I put in a tablespoon I'm using a tablespoon measure. My calorie burns are currently estimated since I don't have a heart rate monitor yet (it's in the mail and should be here in a few days) but I use online calculators to determine based on my height, weight and intensity level. I'm currently doing T25 for my workout program, I started doing this yesterday but was previously doing piyo 6 days a week. I think that answers all the questions....anything I missed?
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited October 2016
    SueInAz wrote: »
    giulia1988 wrote: »
    Thank you all for your responses. More info - I am 5'2" and currently weigh 170lbs, i just had a baby 2 months ago and lost 30 of the 50 pounds I had gained, I do not have a food scale but I'm pretty accurate in what I log I try to overestimate when I'm not 100 percent sure of the weight of an item. Any quick adds I have done are from sushi rolls and I'm sure of the calories from the amount printed on the package. I don't eat out often and make homemade meals where I enter the recipe into MFP and I measure everything. If I put in a tablespoon I'm using a tablespoon measure. My calorie burns are currently estimated since I don't have a heart rate monitor yet (it's in the mail and should be here in a few days) but I use online calculators to determine based on my height, weight and intensity level. I'm currently doing T25 for my workout program, I started doing this yesterday but was previously doing piyo 6 days a week. I think that answers all the questions....anything I missed?

    I'm going to be blunt... you can believe as much as you want that you're estimating everything correctly but the fact is you aren't losing weight so something is off. Hopefully, using the HRM will help if it's the exercise calories that are currently being overestimated. Otherwise, I'd highly suggest a kitchen scale. I can promise you'll be very surprised at how far off your estimates can be. Plus you won't have to dirty all of those cups and spoons.

    I have to completely agree with this and after seeing the types of food being logged on the diary, its way off..

    OP weigh it all, leave the tablespoons in the drawer, and use measuring cups for liquids only, weigh every thing else.. FOOD SCALE = GAME CHANGER.
  • ClosetBayesian
    ClosetBayesian Posts: 836 Member
    StaciMarie1974 wrote: »
    I would also say that at 2 months post-baby your hormones still could be wacky. Focus on baby and breastfeeding, and getting enough hydration/nutrition/rest. Weight loss may happen as a side effect. If not - return to that topic in a few months time. Right now restricting calories could have a negative impact on your milk supply.

    This. If I cut calories enough to lose weight while I was breastfeeding, it negatively impacted my milk supply, without fail. Some of us don't lose weight while breastfeeding. Cultivate the healthy habits now, for sure (weighing and tracking what you eat accurately - food scale in grams beats the heck out of guesstimating and measuring cups; exercise program if you want to; heck, just put the baby in a wrap or carrier and go for a walk if the weather is good, if that's all you're up for, etc.), and worry about fine-tuning the calories after your body has had the chance to recover.
  • DebSozo
    DebSozo Posts: 2,578 Member
    Try going to the goals section of MFP and plug in your current statistics and ask to lose 1 pound a week. It will be much easier on you for the long run if you don't stress yourself out so much. If you are tired you need to check to make sure you are getting enough variety and healthy foods to fuel your body. BTW, are you taking in enough protein?
  • DebSozo
    DebSozo Posts: 2,578 Member
    Breastfeeding uses an extra ~500 calories.
  • giulia1988
    giulia1988 Posts: 8 Member
    My milk supply hasn't been affected at all, baby is gaining plenty of weight and is very healthy! I can understand using a food scale and will certainly look into one. Roxie-what in my diary am I way off on? I'm also uncertain how to log once I do have a scale. Do I still look up an item and then go from there or what?
  • CSARdiver
    CSARdiver Posts: 6,252 Member
    Bottom line if you are not losing weight you are not in a caloric deficit. You need to weigh your food. You need to also be aware that nutritional labeling carries an inherent 20% margin of error.

    You mention that you are waiting on an HRM, but don't rely on this as this is inaccurate in estimation and the algorithms and built upon steady state cardio monitoring. Don't eat back calories if you are trying to lose - I try and eat back a portion of the protein, but stick to <50% of exercise calories due to the massive degree of error.

    You are going to lose less weight over time as you get closer to your goal. As such you will have to be more diligent and accurate in your logging. Your hormones are going to play a small factor in this, but still small in comparison to your caloric intake. You will also have a more difficult time regulating hormones when overweight, so it acts as a vicious cycle.

    Keep doing what you're doing - get a scale, be patient, and congrats on your loss!
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited October 2016
    giulia1988 wrote: »
    My milk supply hasn't been affected at all, baby is gaining plenty of weight and is very healthy! I can understand using a food scale and will certainly look into one. Roxie-what in my diary am I way off on? I'm also uncertain how to log once I do have a scale. Do I still look up an item and then go from there or what?

    Peanut butter, fruit, potatoes ... I promise that tablespoon of peanut butter you think you ate had the potential to be much more than 95 calories.. and there is a lot more..

    I provided links above on how to use a food scale, choosing entries from the database, etc etc..
  • Clawsal
    Clawsal Posts: 255 Member
    giulia1988 wrote: »
    Thank you all for your responses. More info - I am 5'2" and currently weigh 170lbs, i just had a baby 2 months ago and lost 30 of the 50 pounds I had gained, I do not have a food scale but I'm pretty accurate in what I log I try to overestimate when I'm not 100 percent sure of the weight of an item. Any quick adds I have done are from sushi rolls and I'm sure of the calories from the amount printed on the package. I don't eat out often and make homemade meals where I enter the recipe into MFP and I measure everything. If I put in a tablespoon I'm using a tablespoon measure. My calorie burns are currently estimated since I don't have a heart rate monitor yet (it's in the mail and should be here in a few days) but I use online calculators to determine based on my height, weight and intensity level. I'm currently doing T25 for my workout program, I started doing this yesterday but was previously doing piyo 6 days a week. I think that answers all the questions....anything I missed?

    I have both a food scale and a heart rate monitor (fitbit). For weight loss, a food scale is undoubtedly the most important tool. So if I had to choose I would rather invest in a food scale (also it's cheap).
  • giulia1988
    giulia1988 Posts: 8 Member
    Um yes! I dream about peanut butter and as for pasta I'm full blooded Sicilian and we get together once a week on Sunday and have a major pasta party basically lol! What I do now is get a very small bowl of pasta and put my salad and steak right on top of it so I still get pasta but don't go hog wild on it haha
  • adamyovanovich
    adamyovanovich Posts: 163 Member
    My wife lost 25 pounds while nursing, then she got stuck. Her body wont let her lose anymore weight without affecting her milk, so shes at maintain right now and waiting until she is done nursing to lose again.
  • savithny
    savithny Posts: 1,200 Member
    You've lost 30 pounds since the baby was born. Since the baby was not 30 pounds, a lot of that is weight.

    (A lot of it is also baby side effects, like the 50% increase in blood volume in late pregnancy that corrects itself fairly quickly after you give birth).

    It's been three weeks -- which means you lost 30 pounds in the first what - 5-6 weeks?

    DOn't freak. Your hormones are re-stabilizing, you're breastfeeding, which can cause you to retain water. You may (sorry to say it) be building up hormones to start cycling again, especially if you supplement at all. Given all the extra information, a three week stall after such a big initial drop doesn't mean you're actually doing things wrong.
  • ericwhitt
    ericwhitt Posts: 87 Member
    Here's a sale for a $10 food scale from Amazon. $8.88 with code OSZUJHOP at checkout.Hard to get a better price.

    https://www.amazon.com/Etekcity-Multifunction-Stainless-Batteries-Included/dp/B0113UZJE2
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    savithny wrote: »
    You've lost 30 pounds since the baby was born. Since the baby was not 30 pounds, a lot of that is weight.

    (A lot of it is also baby side effects, like the 50% increase in blood volume in late pregnancy that corrects itself fairly quickly after you give birth).

    Don't forget the weight of amniotic fluid and the placenta, that bad boy is heavy. The baby is only a small part of the weight you shed during childbirth, and then over the next few days you'll lose the uterus lining and a load of water as well as the extra blood volume you mentioned. It won't add up to 30lb but will represent a fair chunk of that weight.

    OP, bear in mind you're only 2 months recovering from childbirth, there's a lot of healing and settling going on which will cause huge variations in water retention. Expect weight loss to be even more erratic than usual! Patience is required.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Are there no issues with trying to lose weight whilst breastfeeding?
  • Clawsal
    Clawsal Posts: 255 Member
    trigden1991 wrote: »
    Are there no issues with trying to lose weight whilst breastfeeding?

    Heavily restricting calories can affect milk supply. But the OP seems to be eating a reasonable amount of food.

  • savithny
    savithny Posts: 1,200 Member
    trigden1991 wrote: »
    Are there no issues with trying to lose weight whilst breastfeeding?

    Some people find it especially difficult to lose the last 10 pounds or so.
    Some people have serious hunger issues.

    I dropped weight like crazy, but I grew a kid from 9 to 28 pounds in a year on nothing but nursing. I got close to my high school weight. But nursing made me a real believer in the idea of set points, and that our hormones and brain chemistry work together to try to stabilize weight at certain points.
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    OP I echo what others have said about using a food scale for optimal accuracy but also to be patient. I know it can be frustrating and we want to get back to pre pregnancy weight (or lower) as soon as possible, but your body is still adjusting. 2 months post partum there are still lots of hormonal changes going on. I think you're on the right track but make sure you are staying hydrated and taking in adequate nutrition to keep your milk supply up and make sure you are getting plenty of sleep. Taking the baby for walks in a stroller is a great way to get exercise in while he or she naps. Do you work and are you currently on maternity leave? For me, that became the most stressful part trying to balance work, home and baby commitments and taking care of myself and my health often got pushed to the back burner.

    The other important thing is to be patient. You've got a little person that you are going to watch change every single day and you will say many times "why is this going by so quickly? I wish I could just slow down and enjoy snuggling or enjoy the little baby giggles before they are gone". So don't be in a hurry for the weight loss either, you didn't gain the weight overnight and you aren't going to lose it that way either. it will happen if you take the right measures and I think you're off to a great start.

    Good luck and congrats on the baby!
  • giulia1988
    giulia1988 Posts: 8 Member
    Thank you all for your kind words and encouragement. I know part of my problem is impatience. I ordered a food scale last night so I'm excited to make that a part of my lifestyle. I guess part of my issue is that with my middle child I was down to pre pregnancy within a week of giving birth....with my first and this one I'm just holding on to more weight. I did lose a pound so that's something and I know it will come in time. I will definitely not be over restricting calories as I know my baby boy needs me for nourishment. My 10 year reunion is in January and I hope to be closer to or at goal by then. Thank you all again!!
  • elisa123gal
    elisa123gal Posts: 4,333 Member
    The latest trend here is … "weighing your food" .

    Not only should you look up the food you want to eat and log it.... you need to weigh it each and every time too. For the rest of your life. just kidding. I personally don't count calories or weigh food and I'm losing.

    .. .I say relax… if you're exercising and eating right… you will lose. It could just be your body adjusting. You have a lot going on..it will happen.

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