Eating at caloric deficit and still can lose
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ladydeathstar66
Posts: 16 Member
I've been eating at a caloric deficit for a few weeks now (this is just an example) and I still can't lose anything? Any advice on food changes ? I also bike 4km a day..
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Replies
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How are you determining your intake?
If you're not losing, you're not in a deficit...4 -
How regularly have you weighed to determine no loss? How many is a few weeks?
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How are you determining the calories? Are you weighing and/or measuring your portions?0
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Read the China Study/watch Forks Over Knives:) If you're eating too many (really any) animal products, esp if you're eating a lot of protein/dairy/fat this can make losing weight a challenge.2
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Food scale. Buy one, use it.3
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Please refer to my photo attachmentlivingleanlivingclean wrote: »How are you determining your intake?
If you're not losing, you're not in a deficit...
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Read the China Study/watch Forks Over Knives:) If you're eating too many (really any) animal products, esp if you're eating a lot of protein/dairy/fat this can make losing weight a challenge.
Not true. It's all about calories. You could lose weight eating steak and bacon all day.7 -
ladydeathstar66 wrote: »Please refer to my photo attachmentlivingleanlivingclean wrote: »How are you determining your intake?
If you're not losing, you're not in a deficit...
That shows how many calories you logged. Not how you determined that they were the calories you ate.
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Read the China Study/watch Forks Over Knives:) If you're eating too many (really any) animal products, esp if you're eating a lot of protein/dairy/fat this can make losing weight a challenge.
No.
OP-measure all food, solids with a scale, liquids with cups or spoons. Most people underestimate portions. Do you eat back exercise calories? They can be a bit inflated, so only eating back a portion of them works better for most of us.4 -
The one thing I don't have is a food scale. I weigh in once a week. I also log my food and exercise daily. It seems like my water rentionion is preventing me from making any sort of progress?0
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If you aren't weighing your food on a food scale, like all of it, you are probably eating a lot more than you think.
In my early days of weight loss I thought I was eating around 2000 calories a day. I wasn't weighing my food, just estimating or using measuring cups and spoons. I also did weekly cheat days and still ate out a lot. I was probably eating closer to an average of 3000 calories a day factoring all that in. This picture highlights the importance of weighing everything!
You can also give this guide a read: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
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ladydeathstar66 wrote: »The one thing I don't have is a food scale. I weigh in once a week. I also log my food and exercise daily. It seems like my water rentionion is preventing me from making any sort of progress?
No, your lack of food scale is preventing you making any sort of progress. You're likely underestimating what you're eating.10 -
livingleanlivingclean wrote: »ladydeathstar66 wrote: »The one thing I don't have is a food scale. I weigh in once a week. I also log my food and exercise daily. It seems like my water rentionion is preventing me from making any sort of progress?
No, your lack of food scale is preventing you making any sort of progress. You're likely underestimating what you're eating.
Yep. This.4 -
You can get a food scale for under $20 at pretty much any basic store. It's definitely worth investing in one.
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It that's how many I've been eating? Lol I'm not cheatinglivingleanlivingclean wrote: »ladydeathstar66 wrote: »Please refer to my photo attachmentlivingleanlivingclean wrote: »How are you determining your intake?
If you're not losing, you're not in a deficit...
That shows how many calories you logged. Not how you determined that they were the calories you ate.
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How much should food weigh? I've never weighed food beforelivingleanlivingclean wrote: »ladydeathstar66 wrote: »The one thing I don't have is a food scale. I weigh in once a week. I also log my food and exercise daily. It seems like my water rentionion is preventing me from making any sort of progress?
No, your lack of food scale is preventing you making any sort of progress. You're likely underestimating what you're eating.
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A food scale is invaluable. I use it for as many foods as possible. I can pack a lot of ice cream into a 1/2 cup measure...but the scale doesn't lie!3
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I'd say the lack of a food scale, tbh. My typical breakfast involves, among other things a cup of grapes. According to the MFP database, that's 62 calories. This week, I finally started weighing out the grapes after measuring them into a cup. Turns out that my "cup" holds about 180 grams, which came in at 125 calories yesterday. There are many foods out there with higher calories that I might not have been logging correctly because I was going with cups and spoons for dry measures.
Highly recommend you get the food scale.3
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