Weight loss stopped
TheTSPSolver
Posts: 8 Member
Hi everyone,
I'm 34 y/o and at 6' height, I weigh around 190 lbs. (28%). I have been careful about my diet over the past three weeks. Recently, my weight has been hovering around 190 lbs. Not seeing any decrease in weight. My daily calorie intake is around 1700 -1800 (200 less than 2000 Daily goal). I have completely cut out bread and flour from my life (which is hard making me go crazy), yet I'm not seeing any reduction. May I request you all to please suggest where I could be going wrong?
I need to lose at least 30 lbs and, most importantly, bring the Fat% down.
Thanks in advance for reading this. Looking forward to your suggestions.
I'm 34 y/o and at 6' height, I weigh around 190 lbs. (28%). I have been careful about my diet over the past three weeks. Recently, my weight has been hovering around 190 lbs. Not seeing any decrease in weight. My daily calorie intake is around 1700 -1800 (200 less than 2000 Daily goal). I have completely cut out bread and flour from my life (which is hard making me go crazy), yet I'm not seeing any reduction. May I request you all to please suggest where I could be going wrong?
I need to lose at least 30 lbs and, most importantly, bring the Fat% down.
Thanks in advance for reading this. Looking forward to your suggestions.
0
Replies
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How much weight have you lost in 3 weeks?1
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Your diary is locked so I can't see your food.
The first thing to concern yourself is with proper tracking? Are you meticulous about tracking everything as well as ensuring that you are measuring and weighing correctly? If not, you could easily be actually eating 2,000 calories per day which would cause a VERY slow weight loss.0 -
You don't need to cut out bread and flour, that's not going to affect your weight loss. How are you determining how many calories you are eating. are you guessing or are you weighing your food on a food scale? A 200 calorie deficit is going to let you lose about 1 lb every 2.5 weeks, so you're going to have to be super accurate when tracking your calories.2
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Tiny_Dancer_in_Pink wrote: »How much weight have you lost in 3 weeks?
As you can see, the progress has stagnated since June 1st. Most importnatly, fat mass hasn't really changed.
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Your diary is locked so I can't see your food.
The first thing to concern yourself is with proper tracking? Are you meticulous about tracking everything as well as ensuring that you are measuring and weighing correctly? If not, you could easily be actually eating 2,000 calories per day which would cause a VERY slow weight loss.
I try to be precise with my tracking. I mean, I'm not measuring everything I eat up to grams but they are good close guesstimates. I certainly try to use the bar code scanner if I can (e.g. for stuff like protein shake).1 -
5 days without change isn't very long. Are you logging everything you consume every day? If no change after 3-4 weeks then maybe time to decrease your calories.2
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Tiny_Dancer_in_Pink wrote: »How much weight have you lost in 3 weeks?
As you can see, the progress has stagnated since June 1st. Most importnatly, fat mass hasn't really changed.
Like I said, you set your weight loss up to lose 1 lb every 2.5 weeks, you haven't seen results since June 1st, because it's June 6th today. Also if you aren't weighing your food in grams then you aren't tracking accurately, and since you set yourself up for slow weight loss (smart thing to do), you need to be accurate in your tracking.1 -
You don't need to cut out bread and flour, that's not going to affect your weight loss. How are you determining how many calories you are eating. are you guessing or are you weighing your food on a food scale? A 200 calorie deficit is going to let you lose about 1 lb every 2.5 weeks, so you're going to have to be super accurate when tracking your calories.
I'm actually trying to do ketogenic diet ("trying"). So low Carb intake is the first priority. Plus I am reading the book called "Wheat belly" by William Davis. I know that I am/was ADDICTED to wheat and bread. So, it is something I'm trying to avoid anyway.
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Well, my biggest concern is that fat % is not going down. How do I lose the fat?
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The question still stands to know if he is actually eating the number of calories he says he is. He could be eating more than he thinks, but still at enough of a deficit to still lose.0 -
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Well, my biggest concern is that fat % is not going down. How do I lose the fat?
By eating in a calorie deficit.
ETA: Are you lifting right now? That will minimize muscle loss as you lose weight.1 -
The question still stands to know if he is actually eating the number of calories he says he is. He could be eating more than he thinks, but still at enough of a deficit to still lose.
He could be but it's too early to tell.1 -
The question still stands to know if he is actually eating the number of calories he says he is. He could be eating more than he thinks, but still at enough of a deficit to still lose.
He could be but it's too early to tell.
Agreed1 -
The question still stands to know if he is actually eating the number of calories he says he is. He could be eating more than he thinks, but still at enough of a deficit to still lose.
So my food estimates are based on MFP database. I always try to overestimate (if anything). Therefore, if I have to guess the number of calories I eat is less than recorded in MFP.
Here are the numbers from past three weeks.
As you can see from the image above, I have significantly reduced carb intake over time. Yet, the body fat percentage is not going down. That is my biggest concern because I need to bring the body fat percentage down.
In addition, I have been trying to exercise a lot. Which is why my net calorie intake is low.
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Your diary is locked so I can't see your food.
The first thing to concern yourself is with proper tracking? Are you meticulous about tracking everything as well as ensuring that you are measuring and weighing correctly? If not, you could easily be actually eating 2,000 calories per day which would cause a VERY slow weight loss.
I try to be precise with my tracking. I mean, I'm not measuring everything I eat up to grams but they are good close guesstimates. I certainly try to use the bar code scanner if I can (e.g. for stuff like protein shake).
"trying to be precise" and "guesstimating" are not accurate in any way. sounds like you aren't even measuring let alone weighing what you take in. start there.4 -
Muscleflex79 wrote: »Your diary is locked so I can't see your food.
The first thing to concern yourself is with proper tracking? Are you meticulous about tracking everything as well as ensuring that you are measuring and weighing correctly? If not, you could easily be actually eating 2,000 calories per day which would cause a VERY slow weight loss.
I try to be precise with my tracking. I mean, I'm not measuring everything I eat up to grams but they are good close guesstimates. I certainly try to use the bar code scanner if I can (e.g. for stuff like protein shake).
"trying to be precise" and "guesstimating" are not accurate in any way. sounds like you aren't even measuring let alone weighing what you take in. start there.
This^
Some people stink at guesstimating. Even if you were good at it, certain foods are harder to guesstimate than others.
As you get closer to goal, guesstimating is going to cause more & more weight loss stops because the deficit becomes smaller.
Are you having your body fat % professionally measured?2 -
you should definitely be in a deficit at that caloric intake, you either need to tighten up your logging or have more patience.
edit: 5 days is nothing, wait at least 3 weeks before you do anything (weight loss is not linear).1 -
Well, my biggest concern is that fat % is not going down. How do I lose the fat?
You're guesstimating your food and calories. Use a digital food scale for all foods that are solids/semi solids. Use cups/spoon measures for liquids only.
The only food/beverage that is truly 0 calorie is water.
Wheat belly is crap. It's full of misinformation.0 -
First, work on accuracy. Weigh all solids and measure all liquids.
Secondly, 5 days is nothing and don't confuse weight loss and fat loss. Weight loss is not linear and can easily fluctuate several pounds from day to day. Focus on trends over several weeks.
Body fat measurements from scales are a joke. Mine isn't even remotely close. Even dexa scans would be completely worthless over just 5 days.0 -
Watch this video, OP. It shows why a food scale is such a valuable weight loss tool.
https://youtu.be/XpHykP6e_Uk 4 -
quiksylver296 wrote: »Watch this video, OP. It shows why a food scale is such a valuable weight loss tool.
Thank you so much for this. And thank you all for your insights. It gave me hope to continue on the path. Just to summarize, I should measure everything up to the nearest gm. as I eat it?
What about eating outside? e.g. for lunch, I have to eat outside. So I grab a salad bowl. In fact, other than breakfast, I generally don't eat at home. I'm not eating anything unhealthy outside. still, how do I increase the accuracy of the things that I eat?
(I realize that the real challenge is not just a change in eating habits, but a lifestyle change).
Any tips would be helpful because I'm determined to accomplish my goal.0 -
quiksylver296 wrote: »Watch this video, OP. It shows why a food scale is such a valuable weight loss tool.
Thank you so much for this. And thank you all for your insights. It gave me hope to continue on the path. Just to summarize, I should measure everything up to the nearest gm. as I eat it?
What about eating outside? e.g. for lunch, I have to eat outside. So I grab a salad bowl. In fact, other than breakfast, I generally don't eat at home. I'm not eating anything unhealthy outside. still, how do I increase the accuracy of the things that I eat?
(I realize that the real challenge is not just a change in eating habits, but a lifestyle change).
Any tips would be helpful because I'm determined to accomplish my goal.
Yeah, you won't be able to way this stuff. And while you *can* eat very healthy while eating out, please know that the calorie counts given on the websites isn't going to be all that accurate because at different places, you have human beings making it. Your portion could be a bit larger than what the company deems as standard. So you could be more calories at every meal than, say, what Panera says you are getting. Whenever I eat out, I always assume that the calories are off a bit and are probably underestimated. In those cases, I make sure I cut back on a little on the things I can control like my snacks.0
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