Eating Healthy, Exercising, but Not Losing

jaredb2395
jaredb2395 Posts: 13 Member
edited November 18 in Health and Weight Loss
I started my goal to go down from 240 to 200 about a month ago. I weigh myself everyday, and my weight was down to 227.2 by last week, and I lost consistently every day. Now it has been a week, and I've only seen my weight stay the same, or go higher. I'm at 228 now. I've figured it could be muscle, but I'd think I'd be losing fat much faster than gaining muscle, plus I don't see much change to my fat in the mirror, if anything I think I look bigger.

My schedule goes like this:

6:30 Breakfast
3 Large Cage Free Eggs - Scrambled w/pinch of spices and salt
2 Slices of Turkey Bacon
1 Cup of Coffee w/ 3 tspn of Sugar

7:30 Workout
2 miles of intervals, or walking
20 minutes of weight training

10:30 Snack
1/4 cup of carrots
1/4 cup of celery
1 tablespoon of a homemade sauce consisting mainly of Whole Fat Greek Yogurt
OR
1/4 cup of Dry Roasted Edamame

12:30 Lunch
1/2 Scoop of whey protein powder
1/6 cup of Whole Fat Greek Yogurt
1 tablespoon of peanut butter
1/2 cup of 2% milk
OR
1 Scoop of whey protein powder
1/3 cup of Whole Fat Greek Yogurt
2 tablespoons of peanut butter
1 cup of 2% milk
If I know I'll eat grilled chicken, etc. for dinner, or if I'm eating with someone

2:30 Snack
1/4 cup of carrots
1/4 cup of celery
1 tablespoon of a homemade sauce consisting mainly of Whole Fat Greek Yogurt
OR
1/4 cup of Dry Roasted Edamame

5:00 Dinner
1/2 Scoop of whey protein powder
1/6 cup of Whole Fat Greek Yogurt
1 tablespoons of peanut butter
1/2 cup of 2% milk
If I haven't eaten the whole shake
OR
1 grilled chicken breast
Sometimes dinner can be a little more ambiguous but I'm always making healthy and light choices

I also work during the day, and am mostly sedentary at work, but I find ways to exercise lightly at work when I can as well. I have a fitbit and average 10,000 steps /day.

My TDEE is 2,950 at my current weight, and from my mostly precise meal logging, I'm at about 1,300 calories in a day. You can give or take 200 calories if you really want to make up for any inaccuracies.

Should I be concerned? Or am I being impatient? What should I do differenty, anything? How does my diet look to you?

Thank you!
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Replies

  • jaredb2395
    jaredb2395 Posts: 13 Member
    stanmann571 wrote: »
    1. It's only been a week, fluctuations happen
    2. why are you abusing yourself at an almost 2000 calorie a day deficit... If you're exercising daily, and getting 10K steps

    I'm losing 1-3 lbs a week at 2600ish calories and 235. There's no really good reason to be at 1300..

    It's a lifestyle, not a race.

    Honestly I've been pretty comfortable with how I'm eating. But I get it sees extreme. I'll try not to overreact. I think I just got so used to consistent weight loss this past month. I get scared easy because I have ALWAYS had a hard time losing weight.

    Thanks for the reply!
  • jaredb2395
    jaredb2395 Posts: 13 Member
    rybo wrote: »
    That's a huge deficit and such bland, tasteless food selections. That's not a very sustainable way of eating by any stretch

    Do you have suggestions? Thank you for the reply.
  • moonstroller
    moonstroller Posts: 210 Member
    The same thing has been happening to me since I started in mid February. I'll see steady drops for up to three weeks and then no changes for a week to ten days, or I'll even tick up a pound. Then my weight starts dropping again. Nothing changes in my diet or exercise, but it still happens. Try to just accept this is how your body is and don't let it derail your goal. If you're happy with what you're eating and it's working for you stick with your program.
  • jaredb2395
    jaredb2395 Posts: 13 Member
    moonstroller wrote: »
    The same thing has been happening to me since I started in mid February. I'll see steady drops for up to three weeks and then no changes for a week to ten days, or I'll even tick up a pound. Then my weight starts dropping again. Nothing changes in my diet or exercise, but it still happens. Try to just accept this is how your body is and don't let it derail your goal. If you're happy with what you're eating and it's working for you stick with your program.

    Thank you! I was really wondering if stints of time with no change/small gain is common or not, followed by weight loss after. This is encouraging.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    jaredb2395 wrote: »
    moonstroller wrote: »
    The same thing has been happening to me since I started in mid February. I'll see steady drops for up to three weeks and then no changes for a week to ten days, or I'll even tick up a pound. Then my weight starts dropping again. Nothing changes in my diet or exercise, but it still happens. Try to just accept this is how your body is and don't let it derail your goal. If you're happy with what you're eating and it's working for you stick with your program.

    Thank you! I was really wondering if stints of time with no change/small gain is common or not, followed by weight loss after. This is encouraging.

    http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1
  • rybo
    rybo Posts: 5,424 Member
    jaredb2395 wrote: »
    rybo wrote: »
    That's a huge deficit and such bland, tasteless food selections. That's not a very sustainable way of eating by any stretch

    Do you have suggestions? Thank you for the reply.

    Throw in some variety, especially with your protein. Add greens, and other vegetables. Add some fruit. Are you purposely doing low carb?
  • jaredb2395
    jaredb2395 Posts: 13 Member
    rybo wrote: »
    jaredb2395 wrote: »
    rybo wrote: »
    That's a huge deficit and such bland, tasteless food selections. That's not a very sustainable way of eating by any stretch

    Do you have suggestions? Thank you for the reply.

    Throw in some variety, especially with your protein. Add greens, and other vegetables. Add some fruit. Are you purposely doing low carb?

    I am purposely doing low carb, but I've honestly been struggling with the importance of that. I know calories are most important to measure, but I'd heard that given my body type, carbs cause me to have cravings and slow my metabolism. What do you think about the whole low carb thing?

    And thanks for the suggestions!
  • stanmann571
    stanmann571 Posts: 5,727 Member
    jaredb2395 wrote: »
    rybo wrote: »
    jaredb2395 wrote: »
    rybo wrote: »
    That's a huge deficit and such bland, tasteless food selections. That's not a very sustainable way of eating by any stretch

    Do you have suggestions? Thank you for the reply.

    Throw in some variety, especially with your protein. Add greens, and other vegetables. Add some fruit. Are you purposely doing low carb?

    I am purposely doing low carb, but I've honestly been struggling with the importance of that. I know calories are most important to measure, but I'd heard that given my body type, carbs cause me to have cravings and slow my metabolism. What do you think about the whole low carb thing?

    And thanks for the suggestions!

    That's a personal decision.

    They don't slow your metabolism. They might cause cravings. They might not.

    And what do you mean "my body type"
  • jaredb2395
    jaredb2395 Posts: 13 Member
    mrsnattybulking wrote: »
    Have you done the math on the time it'll take you to achieve your goal? I can't see that menu being appealing for much longer than it took you to read my reply.

    Haha, I don't know, I don't mind it so much! But perhaps you're right, maybe I'll get tired of it. I believe MyFitnessPal said around 13 weeks at 2lb loss per week.
    stanmann571 wrote: »
    jaredb2395 wrote: »
    stanmann571 wrote: »
    1. It's only been a week, fluctuations happen
    2. why are you abusing yourself at an almost 2000 calorie a day deficit... If you're exercising daily, and getting 10K steps

    I'm losing 1-3 lbs a week at 2600ish calories and 235. There's no really good reason to be at 1300..

    It's a lifestyle, not a race.

    Honestly I've been pretty comfortable with how I'm eating. But I get it sees extreme. I'll try not to overreact. I think I just got so used to consistent weight loss this past month. I get scared easy because I have ALWAYS had a hard time losing weight.

    Thanks for the reply!

    So?? when you get to 200, are you still going to eat this way?

    If not, then what are you going to do differently? And why aren't you doing those things now?

    Long term my goal was to transition my diet into higher carb and calorie for more intensive weight training after I hit my weight loss goal. Do you think I'm making this too hard? Since eating this way I've felt incredible on the inside. I also know that there's much more for me to learn.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    jaredb2395 wrote: »
    rybo wrote: »
    jaredb2395 wrote: »
    rybo wrote: »
    That's a huge deficit and such bland, tasteless food selections. That's not a very sustainable way of eating by any stretch

    Do you have suggestions? Thank you for the reply.

    Throw in some variety, especially with your protein. Add greens, and other vegetables. Add some fruit. Are you purposely doing low carb?

    I am purposely doing low carb, but I've honestly been struggling with the importance of that. I know calories are most important to measure, but I'd heard that given my body type, carbs cause me to have cravings and slow my metabolism. What do you think about the whole low carb thing?

    And thanks for the suggestions!

    Try a week of low carbs followed by a week of high carbs followed by a week of however many carbs you naturally want to eat. Take note of your craving levels.

    My personal opinion is that people who don't have a medical need (diabetes, PCOS, etc) should not try to limit carbs. That's not real absolute, people are different. But this weight loss stuff only works if you stick with it, and most people are more likely to do that if they don't feel too deprived. You'll lose weight if you stay under your calories, no matter what you eat; a diet that includes some foods you love, just in moderation, might be easier than one that cuts everything out. But then some people treat food like a drug addiction or do better with strict rules.

    I'm an endurance athlete and I can't imagine trying to perform without carbs.
  • collectingblues
    collectingblues Posts: 2,541 Member
    Is there a reason you're sticking to mostly protein-from-a-powder instead of incorporating actual food sources beyond the grilled chicken breast?
  • jaredb2395
    jaredb2395 Posts: 13 Member
    ndj1979 wrote: »
    jaredb2395 wrote: »
    rybo wrote: »
    jaredb2395 wrote: »
    rybo wrote: »
    That's a huge deficit and such bland, tasteless food selections. That's not a very sustainable way of eating by any stretch

    Do you have suggestions? Thank you for the reply.

    Throw in some variety, especially with your protein. Add greens, and other vegetables. Add some fruit. Are you purposely doing low carb?

    I am purposely doing low carb, but I've honestly been struggling with the importance of that. I know calories are most important to measure, but I'd heard that given my body type, carbs cause me to have cravings and slow my metabolism. What do you think about the whole low carb thing?

    And thanks for the suggestions!

    what body type do you think you have?

    if you don't have a medical condition or food allergy that makes you sensitive to carbs, then there is no reason to limit them.

    IMO, you are going to have better long term success if you eat the foods that you like - pizza, ice cream, etc - while at the same time maintaining a calorie deficit, and meeting macro and micro targets.

    My problem is that I've tried to eat like that. Less food, some more healthy stuff, but still eating bits of things I love. Problem is that once I get a taste, I don't want to stop. Going (nearly) cold turkey has worked very well for me to this point. Maybe I can try though!

    My body type is very short, and very stocky.
  • jaredb2395
    jaredb2395 Posts: 13 Member
    Silentpadna wrote: »
    jaredb2395 wrote: »
    I also work during the day, and am mostly sedentary at work, but I find ways to exercise lightly at work when I can as well. I have a fitbit and average 10,000 steps /day.

    My TDEE is 2,950 at my current weight, and from my mostly precise meal logging, I'm at about 1,300 calories in a day. You can give or take 200 calories if you really want to make up for any inaccuracies.

    Should I be concerned? Or am I being impatient? What should I do differenty, anything? How does my diet look to you?

    Thank you!

    I like the fact that you know your TDEE and it looks about right to me - possibly a hair low. I started at 240 and am now at 203 - losing fairly steadily at an average of 2 pounds per week. I eat between 1900 and 2500 calories a day (because my TDEE on vigorous days will be between 3500 and 4000. I average about 13K steps per day.

    I can see no reason why you should restrict yourself to 1300 calories. There are huge potential side effects to that and they do not show up immediately. When they do, it's usually after significant damage has been done.

    As far as your uptick goes, you may not realize this but that's probably been happening your whole life. Weight is a range, not a number. And your fluctuations in a single day can be twice as much as your weekly weight loss goal. In other words, you need time and trend. And in your case, if your 1300 intake is accurate, there is no physically possible way you could have gained any fat with that kind of deficit.

    You'll be much happier with your results if you are less aggressive. You'll also be much happier with being able to eat in a sustainable way. What you are doing looks like a crash diet. Never a good idea unless your doctor has you doing it for other urgent reasons.

    Oh boy...I certainly don't want to deal with any side effects. What would that include?
  • Silentpadna
    Silentpadna Posts: 1,306 Member
    HazyEyes93 wrote: »
    The first thing I notice is the lack of a food scale. Seriously, just go out to Wal Mart and buy one now. They are are a complete game changers. All you're doing with measuring cups is very rough guesstimating. Don't cheat yourself. If you're measuring, might as well do it right.

    I second this ^^^^^

  • lauratreadwell1
    lauratreadwell1 Posts: 2 Member
    A word of advice is to stop weighing yourself every day. Once a week is fine. Pick a time to weigh yourself every week. I do first thing in the morning every Monday. The changes from day to day are meaningless.
  • jaredb2395
    jaredb2395 Posts: 13 Member
    HazyEyes93 wrote: »
    The first thing I notice is the lack of a food scale. Seriously, just go out to Wal Mart and buy one now. They are are a complete game changers. All you're doing with measuring cups is very rough guesstimating. Don't cheat yourself. If you're measuring, might as well do it right.

    Do you have a recommended brand or model?
  • Silentpadna
    Silentpadna Posts: 1,306 Member
    lauratreadwell1 wrote: »
    The changes from day to day are meaningless.

    The changes from week to week can be meaningless too. Fluid retention is a wonderful camouflage, both directions. It can mask a weigh loss, or exaggerate it. Most people fluctuate more in a single day than their weight loss goal would be in a week - sometimes by 2 to 4 times as much.

    Trend and time - like 4 weeks or more. Less than that is just data collection.
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