Extremely slow weight loss despite cal deficit ?
besli
Posts: 24 Member
I'm working out (jogging and weights) doing my 10k steps on fit bit too. I stick to no less than 1300 and no more than 1500 Cals every day yet my losses are v v small if anything. If by any chance I have a meal out and decide to eat a pudding ... The next day I guarantee I will gain two or or more pounds. I can't understand why. What am I doing wrong? Any tips pls
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Replies
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By extremely slow, how much are you losing a week? How are you measuring your intake?
It's very common to gain water weight after a meal out, since it's likely to be high in sodium.6 -
How much weight are you trying to lose? If it isn't much the process tends to be slower.
I know I have lost very slow this time around but, I came here to lose 30lb and was just above my healthy range when I started. It took a year to lose the 20lb I needed to for health (.25-.5lb a week) and now the 10 vanity lbs are coming off even slower. Last time I did this I was much larger and dropped 86lb in a year.2 -
With exercise that is a VERY low calorie count, your body might be starvation mode and hanging on to everything it can. Trying going up to a safer 1800 net for a couple of weeks to see if your body adjusts and the weight starts slowly coming off.4
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With exercise that is a VERY low calorie count, your body might be starvation mode and hanging on to everything it can. Trying going up to a safer 1800 net for a couple of weeks to see if your body adjusts and the weight starts slowly coming off.
There is no such thing as starvation mode.
You don't know anything about the OP, therefore you can not say that it is a VERY low calorie count.
You also can't tell someone to randomly eat 1800 calories. For me that is TDEE. I'd maintain.30 -
With exercise that is a VERY low calorie count, your body might be starvation mode and hanging on to everything it can. Trying going up to a safer 1800 net for a couple of weeks to see if your body adjusts and the weight starts slowly coming off.
No no no. Just no.
OP, I would re-evaluate my logging of calories. Especially if you are eating out. I suspect that you are eating more calories than you think.6 -
No. Unless you know OP personally and are with them 24/7, you cannot throw this blind advice at them.With exercise that is a VERY low calorie count, your body might be starvation mode and hanging on to everything it can. Trying going up to a safer 1800 net for a couple of weeks to see if your body adjusts and the weight starts slowly coming off.With exercise that is a VERY low calorie count, your body might be starvation mode and hanging on to everything it can. Trying going up to a safer 1800 net for a couple of weeks to see if your body adjusts and the weight starts slowly coming off.
There is no such thing as starvation mode.
You don't know anything about the OP, therefore you can not say that it is a VERY low calorie count.
You also can't tell someone to randomly eat 1800 calories. For me that is TDEE. I'd maintain.
This 100%4 -
My goal is to loose 5 lbs every week and i only check my weight on sunday. I set my calorie goal at 1200 with light exercise and I'm doing quite well. If you want, your welcome to look at my food diary.-1
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Why Low-Calorie Diets Slow Your Metabolism
If you are on a very low-calorie diet, you may wonder why the numbers on your scale aren’t budging, but your diet buddy is slimmer by the month.
The reality is that different people respond differently to low-calorie diets. When your body senses that food may not be in plentiful supply, it may slow down your metabolism as protection against the possibility of starvation, even if you are obese and deliberately trying to lose weight.
I guess Internet information is wrong... these so called experts, my apologies, carry on.3 -
How much have you lost in what time frame?
How much do you have to lose altogether?0 -
Why Low-Calorie Diets Slow Your Metabolism
If you are on a very low-calorie diet, you may wonder why the numbers on your scale aren’t budging, but your diet buddy is slimmer by the month.
The reality is that different people respond differently to low-calorie diets. When your body senses that food may not be in plentiful supply, it may slow down your metabolism as protection against the possibility of starvation, even if you are obese and deliberately trying to lose weight.
I guess Internet information is wrong..
Source for this?
And as a counter: aworkoutroutine.com/starvation-mode/3 -
shashadoctor843 wrote: »My goal is to loose 5 lbs every week and i only check my weight on sunday. I set my calorie goal at 1200 with light exercise and I'm doing quite well. If you want, your welcome to look at my food diary.
That's an unhealthy rate of loss.20 -
Why Low-Calorie Diets Slow Your Metabolism
If you are on a very low-calorie diet, you may wonder why the numbers on your scale aren’t budging, but your diet buddy is slimmer by the month.
The reality is that different people respond differently to low-calorie diets. When your body senses that food may not be in plentiful supply, it may slow down your metabolism as protection against the possibility of starvation, even if you are obese and deliberately trying to lose weight.
I guess Internet information is wrong..
Source for this?
And as a counter: aworkoutroutine.com/starvation-mode/
http://www.everydayhealth.com/weight/can-more-calories-equal-more-weight-loss.aspx
By Madeline R. Vann, MPH
Medically Reviewed by Lindsey Marcellin, MD, MPH
But you all are right, know nothing about OP and should not try to help, I was just in a similar situation during my weight loss journey, 5 hours of cardio and weights, eating 1500 cals and NO CHANGE, was so dishearting, talked to my doctor who is super fit, he told me I needed to eat more and in 2 weeks the weight started coming off again.
Also its the internet for every accredited article you can find one that says the opposite, that is what is annoying at times, usually the truth is somewhere in the middle, I don't blindly dismiss anything though...3 -
Put up your stats and open your diary hun...there are lots of very experienced people here who can look at this as a whole for you and advise where you're going wrong..if you actually even are. This may just be normal weight loss for you. No two people are the same even if you take two the same size and put them on the same diet..their weight loss won't necessarily be the same.
Good Luck1 -
Are you gaining muscle in the process?
Because a pound of muscle requires less calories than a pound of fat. So I wonder if your fat loss is offset by muscle gain. If so, you may not be losing weight but are changing your body composition for the better.3 -
Are you gaining muscle in the process?
Because a pound of muscle requires less calories than a pound of fat. So I wonder if your fat loss is offset by muscle gain. If so, you may not be losing weight but are changing your body composition for the better.
Doubtful, especially if OP is female.2 -
Hi, I also exercise and eat well: I don't starve.
However, if I want to lose anything, I have to stay at 1000 cals per day, or less.
I suppose if I added in more exercise, I could eat more, but I can only do so much with my schedule.
I am healthy and don't suffer from any issues staying at 1000. Just feel what your body wants and stay in touch with your doctor on a regular basis.0 -
Hi, I also exercise and eat well: I don't starve.
However, if I want to lose anything, I have to stay at 1000 cals per day, or less.
I suppose if I added in more exercise, I could eat more, but I can only do so much with my schedule.
I am healthy and don't suffer from any issues staying at 1000. Just feel what your body wants and stay in touch with your doctor on a regular basis.
Unless you're extremely short or older, 1000 calories is too low8 -
Why Low-Calorie Diets Slow Your Metabolism
If you are on a very low-calorie diet, you may wonder why the numbers on your scale aren’t budging, but your diet buddy is slimmer by the month.
The reality is that different people respond differently to low-calorie diets. When your body senses that food may not be in plentiful supply, it may slow down your metabolism as protection against the possibility of starvation, even if you are obese and deliberately trying to lose weight.
I guess Internet information is wrong..
Source for this?
And as a counter: aworkoutroutine.com/starvation-mode/
http://www.everydayhealth.com/weight/can-more-calories-equal-more-weight-loss.aspx
By Madeline R. Vann, MPH
Medically Reviewed by Lindsey Marcellin, MD, MPH
But you all are right, know nothing about OP and should not try to help.
Also its the internet for every accredited article you can find one that says the opposite, that is what is annoying at times, usually the truth is somewhere in the middle, I don't blindly dismiss anything though...
Unfortunately just because someone is a doctor doesn't mean they are knowledgeable about every aspect of health and many websites are curated or approved by "experts" that don't actually read any of the content.
Eating at a very large deficit for a long period of time can slow your metabolism a bit. But if OP is shorter than avg or already pretty light, 1300-1500 cals wouldn't be a large deficit, and it doesn't sound like she's been doing it for long.
OP, what is your current weight and goal weight? How long has it been and how much have you lost so far?5 -
Why Low-Calorie Diets Slow Your Metabolism
If you are on a very low-calorie diet, you may wonder why the numbers on your scale aren’t budging, but your diet buddy is slimmer by the month.
The reality is that different people respond differently to low-calorie diets. When your body senses that food may not be in plentiful supply, it may slow down your metabolism as protection against the possibility of starvation, even if you are obese and deliberately trying to lose weight.
I guess Internet information is wrong..
Source for this?
And as a counter: aworkoutroutine.com/starvation-mode/
http://www.everydayhealth.com/weight/can-more-calories-equal-more-weight-loss.aspx
By Madeline R. Vann, MPH
Medically Reviewed by Lindsey Marcellin, MD, MPH
But you all are right, know nothing about OP and should not try to help.
Also its the internet for every accredited article you can find one that says the opposite, that is what is annoying at times, usually the truth is somewhere in the middle, I don't blindly dismiss anything though...
Unfortunately just because someone is a doctor doesn't mean they are knowledgeable about every aspect of health and many websites are curated or approved by "experts" that don't actually read any of the content.
Eating at a very large deficit for a long period of time can slow your metabolism a bit. But if OP is shorter than avg or already pretty light, 1300-1500 cals wouldn't be a large deficit, and it doesn't sound like she's been doing it for long.
OP, what is your current weight and goal weight? How long has it been and how much have you lost so far?
With an MPH you would think...
And I used the wrong term earlier, should have said reduced metabolic rate, but apparently that is a myth too, just like climate change
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Thank you for the information everyone. I need to lose around 25lbs to be back to my pre baby weight. The last month I have only lost two pound. But seem to keep losing and gaining that same two pounds. I have increased my workouts to four times a week.
First I will do as suggested and really check I'm logging as accurately as possible. I think I am but It won't hurt to check my measurements and weights of fruit etc. I am into the lower end of the overweight category so thought I would still be losing around 1-2 pounds a week with my calorie deficit.1 -
I should also add that I weigh daily and see massive fluctuations from day to day0
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Thank you for the information everyone. I need to lose around 25lbs to be back to my pre baby weight. The last month I have only lost two pound. But seem to keep losing and gaining that same two pounds. I have increased my workouts to four times a week.
First I will do as suggested and really check I'm logging as accurately as possible. I think I am but It won't hurt to check my measurements and weights of fruit etc. I am into the lower end of the overweight category so thought I would still be losing around 1-2 pounds a week with my calorie deficit.
Reduce your deficit by another 200 cals.
Check your diary for sodium, if your weight fluctuates a lot it may be down to too much salt. Do you drink enough water?0 -
Possibly ur right. I go through phases with water. I try hard to drink my three litres but then I go back to coffee and a few glasses of water for a few days. I also enjoy salt... Himalayan but i imagine that's the same thing when it comes to holding fluid0
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So reduce my deficit do you mean my total Cals for the day to maybe 1200.0
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With exercise that is a VERY low calorie count, your body might be starvation mode and hanging on to everything it can. Trying going up to a safer 1800 net for a couple of weeks to see if your body adjusts and the weight starts slowly coming off.
If I ate 1800 I would gain, my maintance is 1600 so it's quite a bit over. There just isn't enough information there to trow out such advice. Also, starvation mode is a myth.
OP - gaining a few pounds overnight is just water retention, likely caused by sodium. It's not gaining a few pounds of fat overnight and will soon go. I suggest you recalculate how many calories you need as this goes down the more you lose and ensure you log every single bite of everything by weighing accurately and selecting correct database entries.2 -
Why Low-Calorie Diets Slow Your Metabolism
If you are on a very low-calorie diet, you may wonder why the numbers on your scale aren’t budging, but your diet buddy is slimmer by the month.
The reality is that different people respond differently to low-calorie diets. When your body senses that food may not be in plentiful supply, it may slow down your metabolism as protection against the possibility of starvation, even if you are obese and deliberately trying to lose weight.
I guess Internet information is wrong..
Source for this?
And as a counter: aworkoutroutine.com/starvation-mode/
http://www.everydayhealth.com/weight/can-more-calories-equal-more-weight-loss.aspx
By Madeline R. Vann, MPH
Medically Reviewed by Lindsey Marcellin, MD, MPH
But you all are right, know nothing about OP and should not try to help.
Also its the internet for every accredited article you can find one that says the opposite, that is what is annoying at times, usually the truth is somewhere in the middle, I don't blindly dismiss anything though...
Unfortunately just because someone is a doctor doesn't mean they are knowledgeable about every aspect of health and many websites are curated or approved by "experts" that don't actually read any of the content.
Eating at a very large deficit for a long period of time can slow your metabolism a bit. But if OP is shorter than avg or already pretty light, 1300-1500 cals wouldn't be a large deficit, and it doesn't sound like she's been doing it for long.
OP, what is your current weight and goal weight? How long has it been and how much have you lost so far?
With an MPH you would think...
And I used the wrong term earlier, should have said reduced metabolic rate, but apparently that is a myth too, just like climate change
Would you let a MPH perform heart surgery on you or do you get a heart surgeon for that?
Here's an article by Dr. Layne Norton, PHD in Nutritional Sciences.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/
There's some adaptations happening, but your body isn't thinking you're starving, and they're counteracted by not being an idiot while losing the weight, having a reasonable deficit and exercising.2 -
I'm losing at the same rate as you, half a lb per week. I have about 30lbs left to lose. Yes it's slow, but it'll be maintainable. Also, as women, We generally retain water like a mofo. It sometimes takes a while for me to actually see my losses cause either hormones or a new workout will cause a ton of rentention.2
-
Why Low-Calorie Diets Slow Your Metabolism
If you are on a very low-calorie diet, you may wonder why the numbers on your scale aren’t budging, but your diet buddy is slimmer by the month.
The reality is that different people respond differently to low-calorie diets. When your body senses that food may not be in plentiful supply, it may slow down your metabolism as protection against the possibility of starvation, even if you are obese and deliberately trying to lose weight.
I guess Internet information is wrong... these so called experts, my apologies, carry on.
FWIW, a VLCD is less than 800 calories. A low calorie diet is more, around 1000-1100. Net calories don't really matter here if she is getting the nutrition she needs. As far as metabolism slowing down, it sure does. The less you weigh, the less your BMR. That is NORMAL. As you get smaller, your body needs less fuel to do the same things. There is good information online, but there is also a lot of nonsense. You just have to figure out which is which.
https://www.niddk.nih.gov/health-information/health-topics/weight-control/very-low-calorie-diets/Pages/very-low-calorie-diets.aspx1
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