Guys pls help i m not loosing weight

When did you start? Your height, weight, and goal weight? Age and gender?

First thing's first: Use a TDEE (total daily energy expenditure) calculator to calculate how many calories your body burns on an average day without exercise.

I like this calculator: http://www.sailrabbit.com/bmr/

You input your weight, height, age, gender. Use the standard "Sedentary Lifestyle, Little or No Exercise, Moderate Walking, Desk Job (Away from Home) (1.2)" if you are not very active.

Then look at your "TDEE" value. This is how many calories your body burns over a 24 hour period with little exercise.

Eat fewer calories than that number and lose weight. Eat more calories than that number and gain weight. Most people recommend eating 500 calories below your TDEE to lose approximately 1 pound a week.

The key here is COUNTING your calories. Buy a digital kitchen scale and weigh your meals and ingredients. If you're cooking a chicken breast for dinner, weigh the raw chicken and search for "raw boneless skinless chicken breast" (or whatever type of chicken you're using) and put the gram value you weighed into your diary. Do the same for every other part of your meal - your butter, your seasonings, your sauces, your vegetables.

Weigh and log everything as accurately as possible. And you should see results in the coming weeks.

toxikon wrote: »

First thing's first: Use a TDEE (total daily energy expenditure) calculator to calculate how many calories your body burns on an average day without exercise.

I like this calculator: http://www.sailrabbit.com/bmr/

You input your weight, height, age, gender. Use the standard "Sedentary Lifestyle, Little or No Exercise, Moderate Walking, Desk Job (Away from Home) (1.2)" if you are not very active.

Then look at your "TDEE" value. This is how many calories your body burns over a 24 hour period with little exercise.

Eat fewer calories than that number and lose weight. Eat more calories than that number and gain weight. Most people recommend eating 500 calories below your TDEE to lose approximately 1 pound a week.

The key here is COUNTING your calories. Buy a digital kitchen scale and weigh your meals and ingredients. If you're cooking a chicken breast for dinner, weigh the raw chicken and search for "raw boneless skinless chicken breast" (or whatever type of chicken you're using) and put the gram value you weighed into your diary. Do the same for every other part of your meal - your butter, your seasonings, your sauces, your vegetables.

Weigh and log everything as accurately as possible. And you should see results in the coming weeks.

1canadianmom wrote: »

toxikon, I've never done this, and I am struggling to lose weight as well, I put my info into the calculator. My TDEE is 1026...so I should only be eating 526 calories per day to lose weight? I'm fairly active (step classes and weight lifting 4-5 times a week).

What are your stats? 1026 is extremely low for a TDEE, especially if active.

poonamuma wrote: »

Hey guys...i will tell u my lifestyle..pls say where i m wrong..since i work...my day starts like i get up at 3.30pm in afternoon..and at 4 i have 1 chappati...i cooked veg...and then i have tea made with 1/2cup milk and stevia..later at 7pm i do have sometimes 2 small coffee or 1 popcorn...and then around 9.30 pm i have again 1 chappati...thats it with no exercises or workout because i have this neck pain and shoulder pain..so cant even go for walk which aagggravates my pain.
Guys still not even loosing 1 pound..where i m am going wrong pls advise..

How many calories are you eating and how are you measuring those?

1canadianmom wrote: »

my height is 67 inches tall, 190lbs, goal weight is 160 (53 and F)

I put your numbers into the calculator and it came out with a BMR of 1,500, TDEE of 2137?

oh, ok!! I was looking at the bottom of the calculator...I see it now. So I should be taking in 1500 calories per day? Also, is weighing better unit of calorie determination than using a measuring cup?

1canadianmom wrote: »

oh, ok!! I was looking at the bottom of the calculator...I see it now. So I should be taking in 1500 calories per day? Also, is weighing better unit of calorie determination than using a measuring cup?

Yes. Cups should be for liquid only and everything else should go on a food scale.

1canadianmom wrote: »

oh, ok!! I was looking at the bottom of the calculator...I see it now. So I should be taking in 1500 calories per day? Also, is weighing better unit of calorie determination than using a measuring cup?

I wasnt losing weight initially, but then i invested in a food weighing scale and saw a huge difference and realized how easily i over-estimated the quantity. So surely get a weighing scale.

1canadianmom wrote: »

oh, ok!! I was looking at the bottom of the calculator...I see it now. So I should be taking in 1500 calories per day? Also, is weighing better unit of calorie determination than using a measuring cup?

~1500 is what you burn, when you do nothing but exist - what your organs and bodily functions need to survive. You should actually consume more than that. To get your deficit, decide how much you want to lose and subtract that from your overall TDEE (2137 in your case, assuming completely sedentary). If you're more active, it's higher. To lose 1 pound a week, subtract 500 from your TDEE to give you 1637 - that's your goal. to lose 1.5 pounds/wk, subtract 750, giving you 1387. Those numbers will both be higher if you exercise or are otherwise active day to day.

After logging (weighing on a food scale and measuring) for at least a month, you can compare you actual calories consumed vs. weight lost and find out what YOUR true TDEE is. If you've been logging correctly and losing faster than expected, you've estimated your TDEE too low. If you're losing more slowly than expected, you've estimated your TDEE to be too high.