Can't lose weight

mrharris1108
mrharris1108 Posts: 4 Member
edited November 2024 in Health and Weight Loss
I'm 6'1 215lb male. I've been dieting at 1,900 calories roughly as the app says and I workout 4 days a week lifting and do a little cardio about 2-3x a week after lifting and I can't seem to lose any weight. Can anyone help?

Replies

  • lemonychild
    lemonychild Posts: 654 Member
    how long have you done this for?
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Accurately & honestly log all your intake & have patience.

    Accurately: use a food scale for ALL solids and cups/spoons only for liquids. All means what it means. A slice of bread, piece of fruit, etc, cut of meat: weigh it. And log using proper database entries. Such as if you weight a raw piece of chicken, use an entry for a raw piece of chicken. Avoid generic, homemade entries.

    Honestly: track everything. Any food, drinks, condiments, cooking oils, etc.

    Patience: you don't lose weight in a day and results may not show in a week. Track for 8-12 weeks and you should see a downward trend. Assuming you're following the accurate & honest part.
  • mrharris1108
    mrharris1108 Posts: 4 Member
    I've been trying to cut for the last 3 months. But I've simply just been pretty much maintaining
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    How accurately do you log your calories? How honest with you with logging E V E R Y T H I N G you consume?

    If you want it, you do need to put in the effort. Eating 1900 a day given your stats will result in weight loss. But 'trying' and 'roughly' are words in your post that indicate you could improve your accuracy & accountability. Its up to you.
    mrharris1108 wrote: »
    I've been trying to cut for the last 3 months. But I've simply just been pretty much maintaining

  • mrharris1108
    mrharris1108 Posts: 4 Member
    I weigh everything out even to the decimal ounces. My other thoughts were maybe bc I workout Monday through Thursday but eat the same 1,900 calories even on my non training days that could be part of the problem. I say roughly bc I don't know the exact number off the top of my head that's in the app
  • red99ryder
    red99ryder Posts: 399 Member
    if you have been eating at 1900 for three months i would cut back 200-250 calories a day and see how it went for a month .. if you have maintained at 1900 calories 250 less per day should be half pound a week or so

    good luck
  • PokeyBug
    PokeyBug Posts: 482 Member
    How much protein are you eating? If you're not getting at least 30% of your nutrients from protein, that might be something to consider. Are you getting sufficient sleep? Are you drinking enough water?

    Also, and I'm only asking because you lift, do you really need to lose fat? Bodybuilders tend to weigh a lot but have very little body fat. For example, when Schwartzenegger was a competitive bodybuilder, he weighed about 235, but none of it was fat. If you're not lucky enough that that is your issue, how much cardio do you do? Running/jogging/walking are all great ways to burn more calories and kickstart your metabolism.

    Finally, I have to ask if you have a medical condition that might inhibit weight loss? I have hypothyroidism, and I was unable to lose no matter what I did until my doctors regulated my thyroid levels. If you're doing everything right but still not seeing results, it might be worth a visit to your doctor to see if something hormonal is going on.
  • CSARdiver
    CSARdiver Posts: 6,252 Member
    Open up your diary and let's have a look. Do you know your bodyfat %? What did you set for your rate of loss? If you are below 15% bodyfat your rate will be <.5 lbs/week and will be more difficult to track - often hidden by water weight if your hydration varies.

    If you aren't losing weight you are not in caloric deficit. As was previously mentioned there is a 20% margin of error in calorie estimation. Are you eating back exercise calories?

    Even in total thyroid collapse this will only modify your REE by ~5%, so that equates to ~100 kcals/day on a 2000 kcal/day budget.
  • Orphia
    Orphia Posts: 7,097 Member
    If you're on a cut, that probably means you have very little fat to lose.

    Daily fluctuations in digestion contents, plus glycogen & water weight (due to sodium, muscle repair from exercise, etc) can very easily mask the gradual downward trend of relatively light people getting leaner.

    Look at your weight trends on MFP (if you're not using a weight trending app like Happy Scale or trendweight) and you might be able to average it out and find a downward trend.
  • mrharris1108
    mrharris1108 Posts: 4 Member
    I do not know my body fat % but it's def above 15. My rate is set at 2lbs per week and has been for a while and no I do not eat back exercise calories.

    Orphia I do not use a weight trending app but do weigh daily and it pretty much fluctuates between 212-215 for the past 2 months
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