Eating at caloric deficit and still can lose
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 -
ladydeathstar66 wrote: »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.
It weighs what it weighs. You log the weight of the specific food you eat, in grams...3 -
No one says you're cheating. When you log that you ate 100 calories of peanut butter, how do you know you're eating 100 calories of peanut butter?3
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ladydeathstar66 wrote: »How much should food weigh? I've never weighed food before
Whatever the information for a serving states. For example, my container of oatmeal says one half-cup is 40 grams. Therefore, I weigh out 40 grams of oats. Watch this video. It probably explains better than I can.
https://youtu.be/XpHykP6e_Uk 4 -
Drop you calories a little bit and/or increase your exercising.0
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quiksylver296 wrote: »ladydeathstar66 wrote: »How much should food weigh? I've never weighed food before
Whatever the information for a serving states. For example, my container of oatmeal says one half-cup is 40 grams. Therefore, I weigh out 40 grams of oats. Watch this video. It probably explains better than I can.https://youtu.be/XpHykP6e_Uk
Unless you want to eat 67g. That's ok too - just weigh it and log however much you want to eat. Or plan your food in weights and weigh out whatever you've logged3 -
ladydeathstar66 wrote: »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.
Check the MFP database for your foods (for single ingredient foods as opposed to casseroles, breads, soups, etc, add "USDA" for most accurate values: e.g. Apple USDA) then input the number of grams.2 -
livingleanlivingclean wrote: »quiksylver296 wrote: »ladydeathstar66 wrote: »How much should food weigh? I've never weighed food before
Whatever the information for a serving states. For example, my container of oatmeal says one half-cup is 40 grams. Therefore, I weigh out 40 grams of oats. Watch this video. It probably explains better than I can.https://youtu.be/XpHykP6e_Uk
Unless you want to eat 67g. That's ok too - just weigh it and log however much you want to eat. Or plan your food in weights and weigh out whatever you've logged
Agreed. Depends on your goals.3 -
Look on the nutritional label of the food you're eating. It'll say something like 1 serving (1 cup/30 grams) = 150 calories. Try an experiment. Measure out 1 cup and then weigh it. For many food items that 1 cup will be more than 30 grams, which means you're eating more than 150 calories. That piece of bread you're eating? Most likely weights more than you are accounting for. Don't even get me started on fruit.
Edit for spelling.1 -
If you're only weighing weekly you have no way of knowing if you're just up from normal daily fluctuations either, a woman can see a fluctuation of up to 5lb daily just from hormonal water retention, that's not even taking into account alcohol, sodium, changes to macros and new or increased intensity exercise.
I would highly suggest a food scale too as you are also likely underestimating your calorie intake.
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tinkerbellang83 wrote: »If you're only weighing weekly you have no way of knowing if you're just up from normal daily fluctuations either, a woman can see a fluctuation of up to 5lb daily just from hormonal water retention, that's not even taking into account alcohol, sodium, changes to macros and new or increased intensity exercise.
I would highly suggest a food scale too as you are also likely underestimating your calorie intake.
Yes. Downloading and using an app like Happy Scale (for iPhone) and using it every day can help you track those fluctuations.0
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