I'm not losing any weight
MissT02
Posts: 13 Member
So I've been working out for a little over a month now, and I haven't seen any weight loss besides 1-2 pounds fluctuating every so often. I have always set my calorie intake to be around 1200, but I'm wondering if I'm not losing any weight because it's too low? Over the last month or so, I have really pushed myself with working out between 4 and 6 days a week, and I am currently sticking to the 6 days a week within the last 2 weeks because I started Jillian Michaels Body Revolution. I'm struggling on finding out how many calories I should be eating per day, because I can't figure out my activity level. My job is very sedentary, I work at a desk and I don't get to leave my desk very often. However I've been working out for about 30 minutes everyday after work 6 days a week. Some of the activity calculators and say that if you sit at a desk job that you should be considered sedentary, where is another one I saw said that if you workout four to six days a week considered very active. Obviously, those calorie intakes are very different! I should also note, I do have PCOS, which historically has always caused challenges for me losing weight. I'm just at a loss and so discouraged that my clothes aren't fitting any better after a month. I do feel stronger and I know I'm building muscle, which is rewarding, but I would be less discouraged if my clothes were fitting like they used to, LOL!
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I wear a fit bit for my exercise, however it doesn't have the heart rate monitor, so I manually enter my exercise on MyFitnessPal. I do use a food scale to weigh my Foods, and when I enter in my foods on MyFitnessPal, I do make sure that they match what the label says. As far as if I eat my calories back, I think it would be safe to say that I have good days and bad days, but mostly good days, LOL.0
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What are your height and weight?2
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If you have a sedentary job and are only working out 30 minutes a day, I would not even add in the exercise and just keep the setting at sedentary.5
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I'd set my activity level to "sedentary" at first and go with that for awhile. Others may disagree; a lot of people here say they eat their exercise calories back and still lose. That was never the case for me, though. Since you aren't losing, you can try the sedentary # for a week or two and adjust up if you feel it's too low. Also, MFP really overestimates calories burned through exercise, so when it comes to eating them back you have to be sure you've got the right number.
If I had to guess, if you're eating back MFP's exercise calories and having good days and bad days, as you say, I'd say it's possible the exercise calories and some bad days are having you break even.
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I suggest opening up your diary, to help people give you feedback.2
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Why are you manually inputting exercise? my fitbit already takes my exercise calories into account if it's cardio except recumbent biking.
and if you're relying on labels then that's the problem. you need a food scale and have to weigh everything to get an accurate picture of calorie intake.3 -
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Look_Its_Kriss wrote: »Colorscheme wrote: »Why are you manually inputting exercise? my fitbit already takes my exercise calories into account if it's cardio except recumbent biking.
and if you're relying on labels then that's the problem. you need a food scale and have to weigh everything to get an accurate picture of calorie intake.
she did say she was using a food scale.
Ah yeah, I missed that. Sorry!
She also says she has good days and bad days, so I wonder if her bad days undo her hard work.2 -
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I wasn't having much success until I realized a few important things. The most important one was that I wasn't as active as I thought, and that MFP grossly overestimates calorie burns (for me). I also have a non-heart rate monitor FitBit, and I find it's calorie estimates to be much more realistic. Maybe try logging your activity through FitBit, rather than MFP, see if there's a difference in the numbers it gives you. Some activities I don't log at all (such as running), I only log non-step based activity, such as swimming, kickboxing, weight lifting, PT session.
I also thought I was logging accurately. I wasn't. I was often eating in the cafeteria at work, and guessing what it was. I now take more meals from home and weigh everything as I prep, so I know exactly what I have. I still eat out, just once a week now though. Review your logging. Have you been weighing everything? The single package of oatmeal, is typically heavier (sometimes significantly so) than what the package says, same with slices of cheese. Single servings were one of my biggest offenders.
Those are the things I would suggest you start with.7 -
Thanks that's very helpful!
I was logging the same on mfp, my non step activity was manually being entered. I thought that's what it said to do when I synced my fit bit since it's a non heart rate monitoring one.
So it sounds like the consensus is to track my activity level as sedentary?0 -
I think there is more to it than that. If you are just eating 1200/day and exercising, you should have lost some weight over the month.5
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I would suggest setting your weekly goal to a half pound and leaving your activity as lightly active. Don't log exercise for 4 weeks and then evaluate. Losing too fast? Eat more. Too slowly? Eat less. Overly hungry? Assess your diet and determine if you can eat more satiating foods or if you need to raise calories.4 -
I peeked at your diary (thanks for sharing). It looks like you've started recording well this last week, but not before.
Step one is to always get 'religious' about recording everything you eat.
If you miss a day or two, go back and guess but don't ignore it.
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Remember with PCOS that your weight loss will already be a slower process. You may see a rate of loss similar to someone who is within 5lbs of their goal. Less than .5lbs per week.
I am 166lbs and 5'1". I have my calories manually set for 1400/day, I have a HR fitbit linked so I never log my exercise, and I am set to sedentary with negative calorie adjustments enabled.1 -
I have PCOS too, and the struggle is real! You haven't mentioned what your macro settings are, but you might want to try adjusting those - fewer carbs, more quality protein and healthy fats. The carbs you do eat should be primarily complex carbs too. If you eat a lot of fruit, cut back on the fruit and eat more non-starchy veggies.
You may already know this, but in case you don't - PCOS creates insulin resistance which is essentially pre-diabetes. If your insulin levels are always up, losing weight is going to be much harder. Your blood glucose levels may be normal and you could still have elevated insulin. I had a blood test specifically for insulin that confirmed it for me. I take several insulin sensitizing supplements in addition to modified macro ratios.3 -
I'm 55 and have spent the past 25 years trying to lose the same 50 lbs. In 1985, I weighed 115 lbs (5ft 3"). In 1990, I weighed 120lbs. By 2015, I weighed 173lbs. My blood pressure had shot up, and I had terrible pain in my feet. I was desperate. I was always a healthy eater. I ate lots of fruit, veggies, complex carbs, low fat, never drank soda and almost no alcohol. But despite my "healthy" diet, nothing worked. The weight gain simply continued. For years I exercised like crazy, counted my calories diligently, tried WW a number of times. I counted fat grams, fibre grams, glycemic index, calories calories calories. Dropped to 1100 a day and still didn't lose weight. I never lost more than 6 or 7 lbs. I would then regain it and then gain more. However, last June 2016 I started low carb and dropped all grains, sugar, including sweeteners, and most fruit except for berries. I'd tried low carb several times in past years but it didn't work because I was also eating a diet low in fat, and I felt so sick that that I couldn't continue eating like that. I really wish I'd have studied the research on low carb/high fat diets and kept to the fat they recommended. In July 2015, at 173lbs, I started WW for the 4th time. Over a period of 11 months I lost the grand total of 5lbs. So in July 2016, after watching a documentary about sugar, I finally tried low carb again, this time with lots more fat to keep me satiated and give me energy. Since then, over 7 mths, I've lost 17lbs, have kept it off and feel great. I have lots of energy and never have low blood sugar swings like I used to have. Using MFP, I count carbs only (I stick to 50 grams net per day), 60-70% fat, and I DO NOT count calories. On average, I eat about 1700 cals a day but I don't count them. I walk every day, about 8000-12000 steps, and lift weights twice a week. My blood pressure has gone down, my foot pain is gone, my cholesterol and other metabolic syndrome markers are normal. I never crave sugar, bread or other grains like I used to. I allow myself an occasional treat like a square of Lindt 70%. This time, I did LOTS of research, read a number of books by highly respected writers and nutrition experts from all over the world. Eating like this (LCHF) has become a way of life.
I now weigh 151 lbs, losing an average of 1/2 lb a week. I'd like to lose another 20lbs and get my BMI down to normal (the tortoise wins the race). I feel confident that I can do it, and expect that it'll take me another year to do it. I highly recommend LCHF - the first week or two is the hardest, to get over the carb cravings. After that, it's not difficult. I don't intend to promote anything but will provide info on my research if asked. Good luck!3 -
I peeked at your diary (thanks for sharing). It looks like you've started recording well this last week, but not before.
Step one is to always get 'religious' about recording everything you eat.
If you miss a day or two, go back and guess but don't ignore it.
I'm trying to get better, I used to use mfp religiously and then I quit all together, so I'm defintely trying to get better at logging. Dinner has always been a struggle to log because I don't have a lot of time in the evening unless it's a super easy recipe I've tracked before. Thanks for the advice!0 -
Artemis_Acorn wrote: »I have PCOS too, and the struggle is real! You haven't mentioned what your macro settings are, but you might want to try adjusting those - fewer carbs, more quality protein and healthy fats. The carbs you do eat should be primarily complex carbs too. If you eat a lot of fruit, cut back on the fruit and eat more non-starchy veggies.
You may already know this, but in case you don't - PCOS creates insulin resistance which is essentially pre-diabetes. If your insulin levels are always up, losing weight is going to be much harder. Your blood glucose levels may be normal and you could still have elevated insulin. I had a blood test specifically for insulin that confirmed it for me. I take several insulin sensitizing supplements in addition to modified macro ratios.
Thanks for sharing! The struggle is defintely real! I may look into getting my insulin checked, thank you!0 -
Jules_farmgirl wrote: »Remember with PCOS that your weight loss will already be a slower process. You may see a rate of loss similar to someone who is within 5lbs of their goal. Less than .5lbs per week.
I am 166lbs and 5'1". I have my calories manually set for 1400/day, I have a HR fitbit linked so I never log my exercise, and I am set to sedentary with negative calorie adjustments enabled.
Thank you! I do try to remind myself that my progress has always been slower, and adjust my expectations. Thanks for the reassurance
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I'm 55 and have spent the past 25 years trying to lose the same 50 lbs. In 1985, I weighed 115 lbs (5ft 3"). In 1990, I weighed 120lbs. By 2015, I weighed 173lbs. My blood pressure had shot up, and I had terrible pain in my feet. I was desperate. I was always a healthy eater. I ate lots of fruit, veggies, complex carbs, low fat, never drank soda and almost no alcohol. But despite my "healthy" diet, nothing worked. The weight gain simply continued. For years I exercised like crazy, counted my calories diligently, tried WW a number of times. I counted fat grams, fibre grams, glycemic index, calories calories calories. Dropped to 1100 a day and still didn't lose weight. I never lost more than 6 or 7 lbs. I would then regain it and then gain more. However, last June 2016 I started low carb and dropped all grains, sugar, including sweeteners, and most fruit except for berries. I'd tried low carb several times in past years but it didn't work because I was also eating a diet low in fat, and I felt so sick that that I couldn't continue eating like that. I really wish I'd have studied the research on low carb/high fat diets and kept to the fat they recommended. In July 2015, at 173lbs, I started WW for the 4th time. Over a period of 11 months I lost the grand total of 5lbs. So in July 2016, after watching a documentary about sugar, I finally tried low carb again, this time with lots more fat to keep me satiated and give me energy. Since then, over 7 mths, I've lost 17lbs, have kept it off and feel great. I have lots of energy and never have low blood sugar swings like I used to have. Using MFP, I count carbs only (I stick to 50 grams net per day), 60-70% fat, and I DO NOT count calories. On average, I eat about 1700 cals a day but I don't count them. I walk every day, about 8000-12000 steps, and lift weights twice a week. My blood pressure has gone down, my foot pain is gone, my cholesterol and other metabolic syndrome markers are normal. I never crave sugar, bread or other grains like I used to. I allow myself an occasional treat like a square of Lindt 70%. This time, I did LOTS of research, read a number of books by highly respected writers and nutrition experts from all over the world. Eating like this (LCHF) has become a way of life.
I now weigh 151 lbs, losing an average of 1/2 lb a week. I'd like to lose another 20lbs and get my BMI down to normal (the tortoise wins the race). I feel confident that I can do it, and expect that it'll take me another year to do it. I highly recommend LCHF - the first week or two is the hardest, to get over the carb cravings. After that, it's not difficult. I don't intend to promote anything but will provide info on my research if asked. Good luck!
Thanks for sharing! I'll have to look into that! I appreciate you sharing your story, thank you 2 -
I wear a fit bit for my exercise, however it doesn't have the heart rate monitor, so I manually enter my exercise on MyFitnessPal. I do use a food scale to weigh my Foods, and when I enter in my foods on MyFitnessPal, I do make sure that they match what the label says. As far as if I eat my calories back, I think it would be safe to say that I have good days and bad days, but mostly good days, LOL.
I found I had better results when I entered work outs directly into fitbit instead of MFP. The MFP estimates were much higher and I maintained eating them back. The fitbit burn estimates were about half as many calories and MFP was giving me for the same workouts. I have a flex with no heart rate either.1 -
I've been at it for nearly 3 years to lose 57 pounds. Other success stories at times make me feel like this is taking too long for the amount of weight though I know how many times I got of track throughout time is what sabotaged my progress. Despite it-I've done better and better through this journey. I couldnt imagine getting off track again I was on such a good roll. I was gaining muscle so I knew thats why my scale wasnt moving-I lost another inch-my clothes were fitting better-but I think due to fumbling a bit..not remembering why but I got tired of trying to lose fat while toning so I stopped my better efforts of alternating cardio/weight lifting to just walk. I stopped focusing on sticking to calories and started focusing on eating true portion sizes at each meal/snack and striving to get the certain amount of fruits/veg/protein/dairy etc in a day. I brought my brkfst/snacks/lunch to work. I finally lost 6lbs!!..I knew some was muscle but I was ecstatic. Got off track during the Holidays and other events that cramped my walking time. its been hell trying to get back to it. I remembered I always have done better if I get back to MFP and reading the stories are helping me feel tremendously re-inspired and ready to reach my goals. currently 174..i hope-Saturdays are my weigh days and I didn't have time this morning so hopefully I have either maintained or lost. I'd gotten down to 166-im so disappointed in myself! My stomach is pooching over my pants again etc...just 6 lbs feels like 20. I wonder sometimes if I'm ever going to reach my weight loss goals much less my dream of sculpting myself with muscle. I'll be 29 in March-have been big all of my 20's. I don't want this anymore. I'm happy I reached out to the community-all my previous usage of MFP has been strictly using the calorie counting. It's so easy to get off track, to beat yourself up, to feel like you arent making progress even when you truly are. keep at it everyone. I plan to have a post in the "success stories" thread soon. Stay strong!3
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boppety - It's much better to lose the weight slowly. If there's only one thing I've finally learned after 30 years of being overweight, it's that you need to make your "diet" a way of life. There's no quick fix, unfortunately. You say you weigh yourself once a week - may I suggest that you weigh yourself every day? Weight goes up and down and if you only weigh yourself once a week, and that day is an "up" day, it will become very discouraging. As Jason Fung ("The Obesity Code") said at the LCHF conference, one good bowel movement can be half a pound! When you weigh every day and enter your weight into MFP, you'll see the patterns and will be able to compare your average weekly weight from one week to the next - you'll likely see that you haven't put on as much weight that week as you thought. 1
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Thanks that's very helpful!
I was logging the same on mfp, my non step activity was manually being entered. I thought that's what it said to do when I synced my fit bit since it's a non heart rate monitoring one.
So it sounds like the consensus is to track my activity level as sedentary?
Just wanted to mention that I think the difference you are noticing between calculators is that MFP uses the NEAT system and doesn't count your exercise towards your general activity level. Others factor your exercise in. According to MFP, you are sedentary, with the understanding you can add back some calories for exercise. But if you aren't losing, obviously you may not want to do that.0 -
There are lots of good PCOS threads on here. Short version of what works for me:
1. Set to 1.5 lbs/week.
2. 150g carbs or fewer.
3. 45 min of sweaty exercise, 6 days a week. If you can't do 45 minutes all at once, just catch your breath and start again when you're ready, until you’ve reached the time.
Insulin is an issue, so lowish carb and heavy exercise are key. They also help with satiety, blood glucose levels, and earning enough extra calories to stay sane. It can also drive down testosterone levels, which helps reduce some of the less pleasant symptoms.
I started at 248 and am now at 209.0 -
I am getting so frustrated. I am a "skinny pcos" but gained some weight after haviing my daughter. I am about 15lbs from goal weight. Started exercising, keeping to a much cleaner diet (lower carb), doing cardio and weight training 3 to 4 days/wk. It has been over 3 wks now and I have not lost one single, solitary pound. I know that I build muscle kind of fast, and seem to be to toning up a bit more, but I would like to fit in my normal clothes again and see at least SOME sign of weightloss. Any idea when things start leveling out with regards to muscle/fat ratio? I feel like I am just running in place and getting no where.0
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