Exercising like a madwoman, losing NOTHING
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donsred
Posts: 16 Member
I've been on Calorie Count (CC) a few years, but they went under so I moved to MFP. I just wanted to lose about 10 pounds. I generally lose weight at 1,600 calories a day, while I bike 5 miles and do half an hour of yoga 5 days a week. But the last couple of times I've tried for several months at a time, I haven't been able to lose at that level. I tried lowering calories to 1,400 and then 1,300 average per day for 4 months on CC, and lost nothing, but made my life miserable. After joining MFP, I went back to 1,600 avg this time, and added a fitness class for 1 hour per week, 5 days a week. Nothing. So I added P90X, thinking - yes! This will do it! Not.
I'm at under 1,600 calories a day. I don't eat back my exercise calories. I exercise 90-115 mins a day, 6 days/wk with P90X and biking, and it's HARD exercise. I lose nothing. I'm not losing inches either, so I'm not just translating fat to muscle. I AM gaining muscle, but can only tell because my stamina when I go hiking is way up, not because I look any better or weigh less.
I DO use a scale to measure, and I DO enter my recipes and log exactly. And doing P90X, I simply can't eat less. I'm already exhausted, and it's hard to do the exercise routines because I lose my energy halfway through, which makes me think about eating more, but I'm not really hungry. If I'm not hungry, I can't believe I should eat more. I'm just really tired of working this hard, and staying chubby. Anyone else have an issue like this?
Female, 46 years old
146 pounds, 5'8"
I'm at under 1,600 calories a day. I don't eat back my exercise calories. I exercise 90-115 mins a day, 6 days/wk with P90X and biking, and it's HARD exercise. I lose nothing. I'm not losing inches either, so I'm not just translating fat to muscle. I AM gaining muscle, but can only tell because my stamina when I go hiking is way up, not because I look any better or weigh less.
I DO use a scale to measure, and I DO enter my recipes and log exactly. And doing P90X, I simply can't eat less. I'm already exhausted, and it's hard to do the exercise routines because I lose my energy halfway through, which makes me think about eating more, but I'm not really hungry. If I'm not hungry, I can't believe I should eat more. I'm just really tired of working this hard, and staying chubby. Anyone else have an issue like this?
Female, 46 years old
146 pounds, 5'8"
2
Replies
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exercise more
you an always out-train a bad diet
just gotta want it enough59 -
I've been doing P90X for a month.
Thanks for the idea Rage_Phish, but I think I'm maxing out at an hour and a half to two hours of extremely vigorous exercise a day. The mind is willing, but the body is already exhausted.4 -
at 5'8", 146 you are in the normal range for your height - maybe focus on recomp rather than weight loss (building lean muscle, while losing fat)34
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first, check you hormones/thyroid checked, stuff gets wonky at this age. second, as deannalfisher said since you're not overweight, maybe this is the time to try recomp--less cardio, more heavy lifting, and eating at maintenance? why not give it a try. your exercise regime sounds kind of exhausting.10
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I've been on Calorie Count (CC) a few years, but they went under so I moved to MFP. I just wanted to lose about 10 pounds. I generally lose weight at 1,600 calories a day, while I bike 5 miles and do half an hour of yoga 5 days a week. But the last couple of times I've tried for several months at a time, I haven't been able to lose at that level. I tried lowering calories to 1,400 and then 1,300 average per day for 4 months on CC, and lost nothing, but made my life miserable. After joining MFP, I went back to 1,600 avg this time, and added a fitness class for 1 hour per week, 5 days a week. Nothing. So I added P90X, thinking - yes! This will do it! Not.
I'm at under 1,600 calories a day. I don't eat back my exercise calories. I exercise 90-115 mins a day, 6 days/wk with P90X and biking, and it's HARD exercise. I lose nothing. I'm not losing inches either, so I'm not just translating fat to muscle. I AM gaining muscle, but can only tell because my stamina when I go hiking is way up, not because I look any better or weigh less.
I DO use a scale to measure, and I DO enter my recipes and log exactly. And doing P90X, I simply can't eat less. I'm already exhausted, and it's hard to do the exercise routines because I lose my energy halfway through, which makes me think about eating more, but I'm not really hungry. If I'm not hungry, I can't believe I should eat more. I'm just really tired of working this hard, and staying chubby. Anyone else have an issue like this?
Female, 46 years old
146 pounds, 5'8"
I just have to say that I am 5' 8" and 146 is by NO MEANS chubby.... It's well within a healthy BMI. What's your goal weight?17 -
Just because an exercise program or routine leaves you feeling worn out and sweat drenched doesn't mean it's been effective at meaningfully increasing your caloric expenditure or making you fitter.
How long have you been at it?
I'd suggest reducing the amount of time you're putting in and improving the efficiency of that time by incorporating more strength focused training.... especially since as Deanna pointed out, you're already a healthy weight7 -
First of all you're in a normal weight range.
In fact, if you ask me you are in the OPTIMAL weight range for your height.
Of you were eating less, you probably couldn't fuel the activities that you do.
I don't think you need much help OP13 -
It may also be worth measuring in places that you aren't currently measuring.
I'm dealing with something similar -- and frustrated to the point that OK, I'm *doing* everything right (use only the Apple Watch for calorie burn, don't eat back exercise calories except on race days, and weigh *everything*), and what on earth. I thought the sports med doc I see was truly trying to make me feel better when she insisted that yes, there could be some muscle growth despite being at a small deficit. I thought she was full of it. (I went to see her after being horrified that water weight from my first half marathon was not dropping -- my BMI is on the slimmer side of healthy, so the few pounds were really screwing with my head.)
And then I measured my thighs the other night, after seeing that I'd lost half an inch from my chest without noticing. Well, sure enough, thighs were down 1.5 inches, and my calves were down .5 inch as well. I finally bit the bullet and bought a BIA, figuring that sure, they're not perfectly accurate, but better than just hoping that I'm using the calipers correctly. (I'm using them how the instructions say, but I don't trust myself.)
So I'm still frustrated, but at least not as frantic.1 -
Thanks for the input from all. Yes, I'm in the right band for my height, but my belly is frustrating me. I have a 36.5" waistline, and in photos, you can see a large muffin-top. I was shooting for 135-138. When I get there, I feel good, and my clothes fit without the muffin-top.
Never thought to measure areas other than my middle, as that's the only place with chub. I'll give that a try - thanks. I would be more than pleased to stay this weight, if my middle turned to muscle and no longer wobbled when I walked.
P90X is already a program heavy on weight lifting, with only a day or two of cardio a week, so I think I'm good there. I'll try calipers and measure other areas to see if that tells me I'm making progress. And hey, if not? My chihuahua loves to lay there, since my tummy is the squishy part.4 -
Thanks for the input from all. Yes, I'm in the right band for my height, but my belly is frustrating me. I have a 36.5" waistline, and in photos, you can see a large muffin-top. I was shooting for 135-138. When I get there, I feel good, and my clothes fit without the muffin-top.
Never thought to measure areas other than my middle, as that's the only place with chub. I'll give that a try - thanks. I would be more than pleased to stay this weight, if my middle turned to muscle and no longer wobbled when I walked.
P90X is already a program heavy on weight lifting, with only a day or two of cardio a week, so I think I'm good there. I'll try calipers and measure other areas to see if that tells me I'm making progress. And hey, if not? My chihuahua loves to lay there, since my tummy is the squishy part.
36.5" waist at 5'8 146, really? You must really have a low amount of lean muscle mass to have that much fat at such a low weight for your height. @ 5'8 146 I would guess a waist of 27-29"
I would suggest doing what you have been doing. get enough protein. You may not be loseing as you are still pretty new to this workout and your muscles may be retaining water because of it. Give it another 4-6 weeks then reevalute.9 -
Thanks for the input from all. Yes, I'm in the right band for my height, but my belly is frustrating me. I have a 36.5" waistline, and in photos, you can see a large muffin-top. I was shooting for 135-138. When I get there, I feel good, and my clothes fit without the muffin-top.
Never thought to measure areas other than my middle, as that's the only place with chub. I'll give that a try - thanks. I would be more than pleased to stay this weight, if my middle turned to muscle and no longer wobbled when I walked.
P90X is already a program heavy on weight lifting, with only a day or two of cardio a week, so I think I'm good there. I'll try calipers and measure other areas to see if that tells me I'm making progress. And hey, if not? My chihuahua loves to lay there, since my tummy is the squishy part.
I suspect it's not actually.
What exercises are normally included in a P90X "weight lifting" session... with what weight and rep ranges?
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Agree^ It's more cardio using weights.10
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Have you tried reducing your carb intake?29
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Wait, so you consume only 1600 calories a day, work out for 2 hours and don't eat back exercise calories? If you're burning say 600 calories (and that's a conservative guess) in those 2 hours, your NET calories is 1000. So basically your body is trying to live off of 1000 calories a day.
Likely you're in adaptive thermogenesis and your body has likely lowered your metabolic rate to compensate for such a low calorie net. You DON'T burn stored body fat exercising, you burn it at rest and if your RMR is much lower than usual, it isn't any wonder why you aren't burning off any excess body fat.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
22 -
Are you sure about that waist measurement? Are you measuring the smallest part of your waist? Are you very small on bottom and very top heavy? Any pictures?
If I were you, I would take a week or two and eat at maintenance. Cut back on al of the cardio. Basically, give your body a break and stop spinning your wheels. If you're really measuring and logging everything, it's crazy that you're eating 1600 and below-yet not losing at your height and activity level. Have you been to a doctor? I just can't fathom it. I'm 5'7", similar weight, do WAY less exercise (almost no cardio) and lose at 2100 currently.
Anyway. Take a diet break. Take an exercise break (maybe take daily walks or something). Give it a rest for a few weeks. Find your maintenance and then slowly reduce calories or consider recomp. Double check that waist measurement. Just stop what you're doing and find a new way.6 -
Thanks for the input from all. Yes, I'm in the right band for my height, but my belly is frustrating me. I have a 36.5" waistline
Have you seen your doctor recently?
I would be concerned if you have been sticking to your calories (measuring everything accurately as you say you have) for months at a time (as you say) and haven't been able to lose weight. Your waist measurement is also concerning.
I would see my doctor.0 -
Wait, so you consume only 1600 calories a day, work out for 2 hours and don't eat back exercise calories? If you're burning say 600 calories (and that's a conservative guess) in those 2 hours, your NET calories is 1000. So basically your body is trying to live off of 1000 calories a day.
Likely you're in adaptive thermogenesis and your body has likely lowered your metabolic rate to compensate for such a low calorie net. You DON'T burn stored body fat exercising, you burn it at rest and if your RMR is much lower than usual, it isn't any wonder why you aren't burning off any excess body fat.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Not to mention cortisol levels with that kind of exercise and under-eating...7 -
If you are used to logging food somewhere other than MFP, you might want to look around the forums for some tips on finding the correct and accurate food database entries on MFP. I like MFP food logging a lot -- it works really well ONCE YOU FIGURE IT OUT -- but there's a lot of nonsense in the database and it takes some work initially to figure it out. And you can underlog by lots of calories a day if you aren't using accurate database entries.
1. Be sure you are using cooked weight or raw / unprepared weight database entries based on when you measure your food. If you measure unprepared, use an unprepared database entry. If you measure cooked, use a cooked weight entry. You can easily underlog lots of calories based on using the wrong entry for meats or grains particularly. (e.g., 5 oz raw chicken breast might cook down to 3 oz cooked. If you weighed it cooked at 3 oz and logged 3 oz raw meat, you couldd be underlogging by 40% too few calories. 1/4 cup dry oats cooks up to 1/2 cup prepared. If you weighed out 1/4 cup dry oats and logged it as 1/4 cup prepared oats, you'd be underlogging by 50%!).
2. Learn to recognize USDA-based entries for unprocessed ingredients (fruits, vegetables, unprocessed meats, grains, etc.). It used to be easier to identify them and MFP has been stubbornly making it harder and harder to tell, unfortunately. One easy way is to see if the drop-down menu for portion size has dozens of options lol. It's not foolproof either, but it's helpful.
3. For processed / packaged foods, double-check the nutritional info against the package. IDK why, but lots of people have manually entered things on here that are CRAZY wrong. I see things off by 10 calories a serving or so and figure the manuacturer changed their formula, but other things are off by >100 calories. It's worth checking.3 -
I'm another one questioning your waist measurement, are you positive? I'm 5"8 (age 45) and currently 150lbs and my waist measures 31", and i do no weight lifting at all, my only exercise is walking.2
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