What am I doing wrong??

perdigota
perdigota Posts: 3 Member
edited November 2024 in Health and Weight Loss
Hi guys,

So, I started a fitness regimen 20 days ago. I was already eating clean, so I started going to the gym 3/4 times a week, doing cardio and strenght training. I keep tabs on my calories intake through MFP (sometimes it even warns me of eating too little).

I'm definitely feeling the muscle gains (underneath the fat), but both the scale or the tape measure aren´t moving.
I was 180 when I started and I've lost only 2 pounds and my measurements are the same.

I was really expecting to be losing more weight than I am, and I have no idea of what I'm doing wrong!

Replies

  • kommodevaran
    kommodevaran Posts: 17,889 Member
    Your expectations are too high, and your streak is too short to make a visible dent in your weight. You don't have to exercise to lose weight, and eating clean doesn't even mean anything. A real calorie deficit, consistently over time, commitment and patience, will make you lose your excess weight.
  • paperpudding
    paperpudding Posts: 9,563 Member
    2lb in 20 days is a good start - a weight loss of around 3/4 lb per week.
    if you keep that up you will reach your goal

    However I really doubt you have gained muscle in 20 days on a calorie deficit.

    Eating clean (whatever that is to you ) is not neccesary either - just aim for a generally balanced varied diet.
    Unless you have particular reasons for wanting/needing to avoid particular foods - otherwise, don't.
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    If it's warning you of eating too little, stop eating so little.

    As for no loss, give it more time, fat loss is often masked by temporary water gain, especially if you start new exercise or increase the intensity.
  • perdigota
    perdigota Posts: 3 Member
    Thank you for all your replies. What I meant when I said eating clean is that I stopped (for almost a year now) eating processed food, refined sugar, fast or deep fried food. I eat mostly white meat and fish (mostly grilled) and I try to eat only carbs with low glycemic indexes. My go-to side dishes are mainly vegetables.

    So, it's all a matter of high expectations, then? Since I was never committed to exercise, I really have no idea if the progress is slow but happening or just not happening at all. I guess I'll just give it some more time.
  • serindipte
    serindipte Posts: 1,557 Member
    What is your starting weight?
    Height/age?
    How are you determining your calories in?
    Are you eating back your exercise calories?
  • __TMac__
    __TMac__ Posts: 1,669 Member
    edited February 2017
    You are losing weight, just slowly.* So let's celebrate that for a minute. :)

    Twenty days isn't very long, and losses can be hidden by things like water retention, so you're smart to just keep at it.

    As you learn how to use MFP, you may find that your logging is becoming more accurate, which will help you be sure you're on the right track. For example, you'll find some incorrect entries. You'll find that weighing all of your solid foods is more accurate than volumes or eyeballing it. I'm sure someone will be along shortly with a handy flow chart to help spot those sorts of things.

    Also be sure to read the very useful stickied notes as the top of the boards. Lots of great advice in there.

    Good luck!

    *Edit: And slowly is the best, because it means that you'll have time to learn new habits, you'll be sure to take on adequate nutrition, and you'll minimize the chances of loose skin.
  • kommodevaran
    kommodevaran Posts: 17,889 Member
    perdigota wrote: »
    Thank you for all your replies. What I meant when I said eating clean is that I stopped (for almost a year now) eating processed food, refined sugar, fast or deep fried food. I eat mostly white meat and fish (mostly grilled) and I try to eat only carbs with low glycemic indexes. My go-to side dishes are mainly vegetables.
    What I meant was that there is no single definition of "clean eating", and that it therefore makes no sense to try to "eat clean". "Processed food" also is a vague term and pretty useless, and sugar is sugar... Eating healthily is a good goal, but that can also be done in a number of ways - there are no foods you have to eat and no foods to avoid. A nutritious diet made up of food you like, in appropriate amounts to hit your calorie goal, is enough. Maybe it will be easier for you if you don't feel restricted to certain foods and having to follow certain (random) rules.
    So, it's all a matter of high expectations, then? Since I was never committed to exercise, I really have no idea if the progress is slow but happening or just not happening at all. I guess I'll just give it some more time.
    You can expect to lose up to 1% of your body weight per week if you do everything right. Exercise plays no practical part in this - but moderate exercise is of course good for you.
  • happyauntie2015
    happyauntie2015 Posts: 282 Member
    Nice job on the 2 pounds! It's been 20 days and if this is new exercise your body could be holding onto water weight to heal your muscles. When you say you keep track of your calorie intake are you using a food scale to determine the weight of food for an accurate calorie count? I ask because I started using measuring cups and spoons for everything and it turned out I wasn't as accurate as I thought I was actually overeating until I started using a food scale.

    You can do it. Slow and steady is the way to go
  • perdigota
    perdigota Posts: 3 Member
    Well, I'm 36, and I started at 180 pounds. I actually don't weight my food, as it's a bit time consuming and still a bit weird to me. I may eventually start doing it, though. I try not to obssess about what I'm eating, I just really do portion control and stay out of the big no-no's (sweet, fried food, fatty foods) and try to go as "clean" as possible. I do make an effort to not overeat after a workout, but turns out going to the gym actually made my hunger go away (surprising side effect yey!). It actually made me have insomnia, but I'm relying on yoga to try and fix it.

    Thank you all for your support! I'm surprised at how involved all of you are, and thumbs up for you all motivating me to keep going!
  • Muscleflex79
    Muscleflex79 Posts: 1,916 Member
    "eating clean" "portion control" and avoiding the "no nos" isn't what's going to make you lose weight - a calorie deficit is. without weighing you have no idea what you are eating. start there.
  • JDixon852019
    JDixon852019 Posts: 312 Member
    Get a digital food scale if you haven't done so already. It makes at the difference to log accurately.
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