Working out but not losing weight - need advice
illbethinoneday
Posts: 9 Member
I have been sticking to a max of 1200 calories a day since the end of January. I lost 9 pounds but couldn't lose more. I really was not exercising for the first two months. Three weeks ago I joined a small group training program, and I have been working out HARD 3 days a week for three weeks. We do a mix of cardio and strength training, and it is very challenging.
So, here's my issue. I do feel my body has changed, but I have not lost a pound. And I have at least 40 lbs. to lose. I'm eating low carb and tracking every bite.
What am I doing wrong? Should I be more patient? Wondering if I should switch to focus on more cardio.
So, here's my issue. I do feel my body has changed, but I have not lost a pound. And I have at least 40 lbs. to lose. I'm eating low carb and tracking every bite.
What am I doing wrong? Should I be more patient? Wondering if I should switch to focus on more cardio.
0
Replies
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Up the cardio for weight loss. Try HIIT!! Also low fat foods.2
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Food intake is far more significant than the exercise side of the calorie equation.
My guess is inaccurate food logging but as your diary is private it's just a guess. You can make it public if you wish.
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Up the cardio for weight loss. Try HIIT!! Also low fat foods.
^^Low fat foods is not good advice for someone following a low carb diet.
OP weightloss starts in the kitchen, tighten up on logging, double check the entries you use against labels and if you don't already weigh solids with a scale and liquids in spoons or ml as appropriate.
Also it may be worth getting the measuring tape out you may be losing inches even if it is not reflected on the scale. And another note, a new exercise routine can cause water retention masking any weightloss. So tighten up logging and give it a bit more time.25 -
Also it may be worth getting the measuring tape out you may be losing inches even if it is not reflected on the scale. And another note, a new exercise routine can cause water retention masking any weightloss. So tighten up logging and give it a bit more time.
^I second this. I have not lost weight in a little while and was a little frustrated, but I still ended up dropping a pants size while working out. Take measurements and find other signs of Non-Scale Victories (NSV) to measure progress beyond the scale.
Good luck!5 -
how are you tracking? using a food scale by grams or eyeballing it?
chances are you are eating more than you think based on the fact you said you log 1200..and exercise 3x a week...
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My guess would be water retention from the new exercise routine, it can take a few weeks to settle down and will mask any weight loss.
Assuming you are tracking your calories accurately then you probably just need to be patient, and in the mean time get out the measuring tape, if you're seeing changes in your body but not on the scale then the tape measure might be the best indicator of progress right now!14 -
Track your calorie intake. Create a calorie deficit.5
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Nope to all of this. Calorie deficit = weight loss. And suggesting low fat to a low carber.... yeah, no.Up the cardio for weight loss. Try HIIT!! Also low fat foods.
I'm more inclined to think this:My guess would be water retention from the new exercise routine, it can take a few weeks to settle down and will mask any weight loss.
Assuming you are tracking your calories accurately then you probably just need to be patient, and in the mean time get out the measuring tape, if you're seeing changes in your body but not on the scale then the tape measure might be the best indicator of progress right now!
Water retention from exercise.
OP, do you use a food scale for all solid and semi solid food (even prepackaged)?10 -
Thanks so much for the advice. I also was told it might be water retention from the workouts, but thought it would be fine by week 3.
I've been pretty rigorous about my food measurements, but there's always room for improvement. I'm going to track more closely, focus on water, do some more cardio and give it a little more time.2 -
Is it TOM?
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It's Friday, and I'm tired...read through this chart. Fix the things you currently aren't doing.
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RuNaRoUnDaFiEld wrote: »Is it TOM?
Nope. I did try taking some holistic water pills to see if that would help. I feel a bit less bloated, but the scale hasn't really changed.0 -
Go through the chart above. Read the stickies in this forum. The only things those pills will do is make your wallet lighter.5
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illbethinoneday wrote: »Thanks so much for the advice. I also was told it might be water retention from the workouts, but thought it would be fine by week 3.
I've been pretty rigorous about my food measurements, but there's always room for improvement. I'm going to track more closely, focus on water, do some more cardio and give it a little more time.
I would recommend focusing on your caloric deficit and not on water. Unless you have a medical condition related to that, the water is just something your body regulates based on what it needs. If it needs water to repair muscle, that's a good thing. If it needs it for your TOM, that's a good thing. If it holds it due to sodium, it will release it. But most of all, it's not really relevant to weight loss because it will fluctuate anyway...even in maintenance, and even when you are trying to gain.
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cerise_noir wrote: »
Nope to all of this. Calorie deficit = weight loss. And suggesting low fat to a low carber.... yeah, no.Up the cardio for weight loss. Try HIIT!! Also low fat foods.
I'm more inclined to think this:My guess would be water retention from the new exercise routine, it can take a few weeks to settle down and will mask any weight loss.
Assuming you are tracking your calories accurately then you probably just need to be patient, and in the mean time get out the measuring tape, if you're seeing changes in your body but not on the scale then the tape measure might be the best indicator of progress right now!
Water retention from exercise.
OP, do you use a food scale for all solid and semi solid food (even prepackaged)?
This!1 -
Whenever I see 1200 calories it's a red flag for me.
did the app recommend this amount or did you have some other method for deciding on 1200?
Input your vitals into the app/site and follow it's caloric recommendations.2 -
I would also take a look at your macros and focus a bit more on WHAT calories you are eating and not just trying to get to the lowest amount possible. The lowest recommended for me is also 1200, however, I've tried that before and although I could do it, it was almost impossible to maintain, I didn't lose weight consistently, and I was miserable. I'm now at around 1375 and I focus on macros. I eat 40% lean protein, 40% carbs, and 20% fat. Especially if you are doing any strength training, this is important. Also, strength training is proven to burn more fat than cardio. Anytime you lift or do any kind of muscle training, you burn calories AFTER your workout as well, not just during. Hope this helps!3
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I am at 1,200 calories a day currently because I have a 100% sedentary job, a two-hour a day commute (i.e., lots of sitting every day) and can't exercise strenuously because of a heart condition. I'm averaging a pound a week weight loss without moving much at all and have lost 12 pounds since the beginning of March. If you are doing intense workouts three times a week and are truly only eating 1,200 calories a day, then you should be losing weight. Perhaps you are losing fat and building muscle and that's why the scale is not moving. Try tracking your measurements instead of the pounds and see if that's what is happening.3
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@illbethinoneday
It sounds like you are doing everything right. The exercise takes consistency and time to have an impact and IT WILL have an impact. It's the right thing for your health and the right thing for your mind & body. It will also help you to look great as you lose more weight.
1200 calories a day is the absolute lowest anyone should go. With working out, you really should increase your calories. Diets do not work long term because your body will go into it's NATURAL response to starvation and stop losing weight - preparing for the "famine". You have to feed your body so it knows its ok to lower your weight.
Also if you are exercising, you should incorporate some GOOD for you carbs. Sweet potatoes, quinoa, rice, oats are all ok, just watch the portion sizes. Eat them in the morning with your protein and a small portion after a workout. Aim for equal protein and carbs. You might feel a lot more satiated and not need snacks. If you think you're retaining water, make sure you drink .5 oz for everything 1 lb of body weight per day (150 lbs = 75 oz water).
If you are really serious about dieting, absolutely no sugar or alcohol. If you are willing to let the weight loss be a little slower (and live a little during) just limit sugar and alcohol.
Last thing, love yourself. Be kind to your body. You are asking it to do a lot right now. It's not used to it. Be patient and consistent and really really appreciate what you have done and be proud of it. Nothing makes you feel more like giving up than feeling like you are already failing . Keep up the hard work. You WILL get there. I promise.
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1200 calories usually is a good baseline for *most* people. It's an often quoted number due to the fact that it is more difficult to get the proper nutrients with less, but it can be done so there is no hard and fast rule.
That said, 99% of the time the problem lies in underestimating your calories. Make sure you are counting every morsel, beverage, teaspoon, whatever, you put in your mouth. If you are not using a food scale, get one. They really are invaluable for accurate measuring of food intake.1 -
@illbethinoneday
Diets do not work long term because your body will go into it's NATURAL response to starvation and stop losing weight - preparing for the "famine". You have to feed your body so it knows its ok to lower your weight.
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If you are really serious about dieting, absolutely no sugar or alcohol.
Starvation mode while eating 1200 or more calories is not a thing. Adaptive thermogenesis is a thing, and after a fairly long period is not all that "starvation mode" is implied to be. Caloric deficit removes fat. As long as there is a deficit, you will lose weight.
Sugar is not evil. As long as you are in your deficit, sugar doesn't matter. (You should limit it if you have other issues, but not for weight loss). If I have room in my calorie budget, I do not hesitate to have a treat if I want one. The fat/weight loss is totally consistent and sugar is not even close to being cut out of my food program.6 -
Silentpadna wrote: »@illbethinoneday
Diets do not work long term because your body will go into it's NATURAL response to starvation and stop losing weight - preparing for the "famine". You have to feed your body so it knows its ok to lower your weight.
....
If you are really serious about dieting, absolutely no sugar or alcohol.
Starvation mode while eating 1200 or more calories is not a thing. Adaptive thermogenesis is a thing, and after a fairly long period is not all that "starvation mode" is implied to be. Caloric deficit removes fat. As long as there is a deficit, you will lose weight.
Sugar is not evil. As long as you are in your deficit, sugar doesn't matter. (You should limit it if you have other issues, but not for weight loss). If I have room in my calorie budget, I do not hesitate to have a treat if I want one. The fat/weight loss is totally consistent and sugar is not even close to being cut out of my food program.
Wow no kidding. I certainly have never denied my sweet tooth. And I do have an occasional drink - but it's very infrequently. Still, no reason to not imbibe if you can afford the calories.3 -
Use measurements!! It takes 4 lbs of muscle to fill the space taken up by 1 lb of fat. The scale can lie lie lie. Also, low carb + low fat = NO NO. Your body will thank you for eating healthy fats with more energy, better skin, healthier hair and so many other things. Don't let the scale dictate your progress! Find other ways to measure success
you got this. 4 -
Thanks for all of the advice and encouragement! I really appreciate it!
I definitely am feeling a lot stronger, and my clothes are fitting better. I'm not giving up!4 -
My guess would be water retention from the new exercise routine, it can take a few weeks to settle down and will mask any weight loss.
Assuming you are tracking your calories accurately then you probably just need to be patient, and in the mean time get out the measuring tape, if you're seeing changes in your body but not on the scale then the tape measure might be the best indicator of progress right now!
I agree with this 100%. Whenever I start a new workout routine, I see no results on the scale for 4 weeks, then whoosh!
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Use other metrics besides weight. Measure yourself, take body fat calculations, progress pics. Weight alone is not a good metric. I only lost .4lbs last week, but dropped 2% in body fat. If I wasn't looking at the complete picture, then I would be discouraged.2
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illbethinoneday wrote: »RuNaRoUnDaFiEld wrote: »Is it TOM?
Nope. I did try taking some holistic water pills to see if that would help. I feel a bit less bloated, but the scale hasn't really changed.
What the hell is holistic water?3 -
Water pills, as a natural diuretic.1
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Are you eating back your exercise calories? How many calories are you figuring you burn, and how many of those do you eat back?1
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trigden1991 wrote: »illbethinoneday wrote: »RuNaRoUnDaFiEld wrote: »Is it TOM?
Nope. I did try taking some holistic water pills to see if that would help. I feel a bit less bloated, but the scale hasn't really changed.
What the hell is holistic water?
I'm thinking something like "Holy Water" pills....ehh maybe that's the Catholic in me
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