No Weight Loss After A Month
flukequeen
Posts: 7 Member
Hello. Please help! I am 43 and trying to lose 30 lbs. Been working out 4 days a week for atleast an hour doing 30 min cardio keeping my heart rate up and then 30 min of strength training. I used to work out a few years ago and never had an issue losing weight. I keep my calories at 800 to the recommended 1200 and stay within all my allowable fat and sugar intakes. After a month I have not lost a single pound. What in the world am I doing wrong??? Any feedback would be greatly appreciated.
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I would give it time and stay committed to the positive choices you are already making.
One small suggestion would be to do your lifts first followed by your cardio. Also mix up your cardio-- try high intensity interval training ... walk past that same piece of equipment (cardio) and try another machine - the variation at the very least will help mentally3 -
800 calories? That's not healthy.
How are you tracking your calories? How do you know how much food you're eating? How do you measure your food intake?12 -
800 calories is extremely unhealthy. Luckily since you're not losing weight you're probably not eating as little as you think.22
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Thank you for all yoir feedback. I log in EVERYTHING on MFP, scanning in foods and measure out how much I eat. So if I eat 800 calories a day , I burn 215 on the treadmill and then do strength training too, could I not br losing cause I'm not eating enough?0
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flukequeen wrote: »Thank you for all yoir feedback. I log in EVERYTHING on MFP, scanning in foods and measure out how much I eat. So if I eat 800 calories a day , I burn 215 on the treadmill and then do strength training too, could I not br losing cause I'm not eating enough?
Scanning/measuring isn't the same as weighing, therefore if you aren't using a food scale you're consuming much; more than you believe! Also not eating enough'll eventually, lower your metabolism to; compensate!7 -
Is there any info or guidlines for weighing food? I have no idea how much food to weigh out. I just go by servings on labels and cut it in half.0
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If you really were consuming 800 calories a day you would be losing weight (albeit in a very unhealthy way) which makes me think you are eating a lot more than you think you are. You say you're measuring everything - how are you doing this, are you weighing everything on a food scale?5
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Sometimes I go for a long while without losing any weight, which is really annoying - but it does come off in the end.
If you have just started this working out, your body will be going through a few adjustments so it might be a while before it shows on the scales.
Keep going and be really honest with yourself about what you are eating. You are sure to see the results soon!0 -
You are eating more than you think because if you were truly eating that little then weight loss would follow. (its never healthy or wise to eat less than a minimum of 1200 calories)
Plus while exercising is good it wont help us lose if we eat more than we burn. Time to look more closer at your intake and see what's what.0 -
Read through some of the stickied posts. Particularly this one:
http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p12 -
flukequeen wrote: »Thank you for all yoir feedback. I log in EVERYTHING on MFP, scanning in foods and measure out how much I eat. So if I eat 800 calories a day , I burn 215 on the treadmill and then do strength training too, could I not br losing cause I'm not eating enough?
If that was accurate you'd be eating 585 calories a day after factoring in the exercise. You'd be not only SUPER dangerously low, but you'd be losing weight like crazy. Luckily, you must be counting wrong. I say "luckily" because you need to get that recommended 1200 calories everyday. With exercise, you should eat a bit more.
I know it's tempting to want to lose weight quickly, but not only is it dangerous (your gull bladder could fail, among other health risks), it's also going to give you more negative results. Sagging skin is a big one.
Slow and steady... And you would probably benefit from a food scale. Stick to the 1200.3 -
flukequeen wrote: »Is there any info or guidlines for weighing food? I have no idea how much food to weigh out. I just go by servings on labels and cut it in half.
First and foremost, a goal to consume 800 calories is not safe. Ever. That being said, you're likely eating above that extremely low calorie goal. You need to adjust your goal to at least 1200. Go through MFP's guided setup to determine your calories based on your goal. A goal of 2 lbs is very realistic and safe.
Food labels have recommended serving sizes in grams, ounces, cups, tbsp, tsp, etc. and you'll typically weigh food after it's been cooked, especially meat. So, get a food scale. They typically measure in grams and ounces; make sure you get one that measures in grams. Ounces is a bonus and can make weighing meat easier, but not necessary.
If the foods you're eating is labeled in measurements such as cups, half cups, tbsp, tsp, etc., then get yourself a good set of measuring cups and spoons. (As others have mentioned, it's best to measure food with a scale rather than cups and spoons.)
As for raw fruits, veggies, and meats, http://nutritiondata.self.com/ is a great place to find the nutrition info. There's even an app called Nutrition Lookup by SparkPeople that is super helpful. When looking up raw food data, it's best to try to find the info based on grams or ounces instead of something that says 1 large apple,1 large tomato, etc.
(Edited because I hit enter prematurely)2 -
A: Turn on scale, put bowl on scale, tare, put your portion in bowl, log the number.flukequeen wrote: »Is there any info or guidlines for weighing food?
B: Turn on scale, put food on scale, tare, remove your portion, use the negative number.
You weigh out foods and log it using correct database entries and try to hit your calorie goal (which is a least 1200).I have no idea how much food to weigh out. I just go by servings on labels and cut it in half.1 -
rileysowner wrote: »
I like this chart1 -
rileysowner wrote: »
I like this chart
that's good! cause you're going to be seeing a lot of it if you stick around the forums. it really is the most concise way to trouble shoot general questions.2 -
flukequeen wrote: »Thank you for all yoir feedback. I log in EVERYTHING on MFP, scanning in foods and measure out how much I eat. So if I eat 800 calories a day , I burn 215 on the treadmill and then do strength training too, could I not br losing cause I'm not eating enough?
If that was accurate you'd be eating 585 calories a day after factoring in the exercise. You'd be not only SUPER dangerously low, but you'd be losing weight like crazy. Luckily, you must be counting wrong.
That^^. Exactly that.1 -
See this label, @flukequeen? See where it says "1 bar (60 grams)"? A serving equals 60 grams. So, whatever food you are weighing, weigh it in grams to the serving size. (Only food I had in my office. Not the best example, but hope it helps.)
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Can't thank you all enough for all the helpul feedback! Already started logging in the weight of my food vs. Portion size. In doing this I found that I am meeting my recommended goal of 1200 calories but with my excersize am below that, totaling still at abt 800 calories a day. Should I be eating more to finish my day at the 1200 or is this ok??0
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Your net total should be 1200 (your net total in your post is 800) so you should still be trying to eat a little more, this is the way MFP is set up, if you're using MFP Calorie burns you should be aiming for eating about 50% back. You will still maintain your deficit doing this and will get the minimum recommended nutrition for a woman, which is important for your long term health.
Example
So if you log exercise via the database and it gives you 300 calorie burn, MFP will change your goal to 1500 for thar day.
Because the database can be a little inaccurate most people suggest eating only 50% of calorie burns logged via the database (150 calories in this example) so you would want to end the day around 1350 calories eaten.
If you're using a heart rate tracker device you can probably look at 50-75% (150-225 cals in this example) or so because it will be slightly more accurate. You would want to end the day eating around 1350-1425.
This could be easily achieved by having a post workout snack/protein shake or incorporating something more calorie dense into your regular meals.
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flukequeen wrote: »Can't thank you all enough for all the helpul feedback! Already started logging in the weight of my food vs. Portion size. In doing this I found that I am meeting my recommended goal of 1200 calories but with my excersize am below that, totaling still at abt 800 calories a day. Should I be eating more to finish my day at the 1200 or is this ok??
With regards to exercise, how are you arriving at the calorie burns for that? Those calculations are often off, especially if you're going by gym machines or using some data base entries. It's best to err on the safe side and only assume that you're burning 50-75% of any given number you get from most sources.3 -
I do 30 min on treadmill keeping my heart rate at burn level which is btwn 157-165 for what was calculated.. I do go by the machines which tells me I burn abt 200 on the tread. I then do strength training arms one day legs next then day off then borh upper and lower and next day 60 min cardio only. I dont go to the gym on the weekend instead taking walks and such. Im eating less and way healthier & excersizing more. Just thought I should at least lost something.2
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you said you wanted to lose 30lbs - what are your current stats:
age
weight
goal weight:0 -
@deannalfisher - I am 43, 5'1", weigh 153 and need to lose 30 lbs to be at a healthier weight..0
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so here's the thing - I just ran a couple of "ideal" weight calculators and they make my cringe - according them them I should be sub-140lbs (I'm 5'3" and 149 right now)...but my bodyfat is just outside the healthy range and my BMI is just slightly above. You might want to get a body comp assessment done (that looks at BF% - I had an InBody done). And maybe look at something like recomp - and focus on lean muscle building - it takes a while to do and you'll likely eat more - but I have never felt better and look leaner than I did (my gym instructor asked me what I had been doing because she could see it).
something to think about1 -
I also prefer TDEE because its a set calorie goal rather than trying to estimate how many you burn through the MFP calculator - which is wildly inaccurate
I took your stats and ran it through mytdee.net
https://mytdee.com/#gender=female&yr=41&cm=154.9&kg=68.5&bfp=&goal=lose&goal_kg=63.5&lose_speed=recommended&formula=standard&units=imperial&exercise=lightly
for lightly active (1-3days exercise a week) and to be 20% under you TDEE to loose weight, 1539 is the goal calorie recommendation (TDEE of 1939)1 -
Have you had your thyroid checked? If it is under active, hypothyroidism, weightloss is a bit more difficult. Once I got on the correct dosage for my thyroid, it helped me begin to lose weight.0
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@leannboehle - yes I had my thyroid checked about 2 years ago because I thought I had something going on but my tests came back fine
@deannalfisher thank you so much for your info. Something to def chwck out!
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