working out & eating well still can't loose 5lbs- why?
beatrizmaggio
Posts: 13 Member
I recently lost 25 lbs and I have not done anything different and I gained back 5 lbs. I workout out 5x week eat well. Not sure why I cannot loose 5 lbs. Any help appreciated;-)
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Do you use a food scale for calorie counting accuracy? Do you log accurately every day? Do you cheat?13
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Are you maintaining a caloric deficit? That's not synonymous with "eating well."11
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Your answer is likely somewhere in here:
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I use the app and log on daily. I really don't cheat at all. I was drinking diet coke zero - I know soda is a big no no. Maybe that would be a reason?11
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Sometimes I am under the 1200 calories recommended by the app as far food intake goes0
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You need to weigh everything that goes in your mouth. Don't eat your exercise calories back. If you are gaining weight at 1200 calories a day you are not actually eating 1200 calories a day6
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beatrizmaggio wrote: »I use the app and log on daily. I really don't cheat at all. I was drinking diet coke zero - I know soda is a big no no. Maybe that would be a reason?
Diet soda is not a big no-no. It is not the reason. Logging accuracy is the most likely cause. You need more accuracy as you get closer to goal.13 -
Also, a 5lb fluctuation is normal, especially for women who menstruate. How long have you had this 5 lb increase? Could it be related to TOM?5
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I've been in maintenance for around 4.5 years...I can easily fluctuate 5 Lbs day to day.4
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I spent nearly a year in that plateau-mode of working out regularly and considering carefully what I ate but not losing any further weight after a solid campaign. The key to breaking out of that for me - and quickly - was to eat more frequently. I now eat every 3 - 4 hours and that has been the #1 change that has let me go well past the barriers I had been running into previously. Also, it probably goes without saying but total weight is hard to read. Since you probably care a lot, its better to break it down by lean/fat/water so you can better understand how you're made. Maybe you've swapped some fat for muscle and so its not as simple as just saying there's 5 pounds to lose.19
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TeethOfTheHydra wrote: »I spent nearly a year in that plateau-mode of working out regularly and considering carefully what I ate but not losing any further weight after a solid campaign. The key to breaking out of that for me - and quickly - was to eat more frequently. I now eat every 3 - 4 hours and that has been the #1 change that has let me go well past the barriers I had been running into previously. Also, it probably goes without saying but total weight is hard to read. Since you probably care a lot, its better to break it down by lean/fat/water so you can better understand how you're made. Maybe you've swapped some fat for muscle and so its not as simple as just saying there's 5 pounds to lose.
not going to be muscle eating less than 1200 calories a day.8 -
Diet soda is not a big no-no. It is not the reason. Logging accuracy is the most likely cause. You need more accuracy as you get closer to goal.
This.
Logging accuracy= logging absolutely everything you eat, cook with, season with and drink. It's also weighing all solids and semi solids (basically everything except beverages, stocks, clear soups/consumme). Log oils. Log bites and tastes (they all add up). Log fruits and vegetables (there is no such thing as negative or 0 calorie food). Don't estimate or use spoons/cups for anything other than liquid. Choose correct database entries.
Weigh prepackaged items. They're hardly the weight stated on the packaging.
Also, since you have so little to lose, have you selected to lose half a pound per week?4 -
Great feed back- thanks so much0
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Thanks for your input. It been about 1.5 since I gained the weight.0
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CharlieBeansmomTracey wrote: »
not going to be muscle eating less than 1200 calories a day.CharlieBeansmomTracey wrote: »
not going to be muscle eating less than 1200 calories a day.
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Thanks for your feedback. I have been skipping meals sometimes just lost my appetite. I think eating small amounts 3-4 is good idea.1
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I read every one of the replies. I did not see anywhere that you may have gained 5# of muscle. The scale can be deceiving. I know women that have lost many inches all over, but gained 10# because they reduced fat and gained lean muscle mass. Check your bf %. Your "plateau" could be that you have gained 5# of muscle. just be aware of this and don't live your life by the scale.22
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jtallen347 wrote: »I read every one of the replies. I did not see anywhere that you may have gained 5# of muscle. The scale can be deceiving. I know women that have lost many inches all over, but gained 10# because they reduced fat and gained lean muscle mass. Check your bf %. Your "plateau" could be that you have gained 5# of muscle. just be aware of this and don't live your life by the scale.
so much NO in this post
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jtallen347 wrote: »I read every one of the replies. I did not see anywhere that you may have gained 5# of muscle. The scale can be deceiving. I know women that have lost many inches all over, but gained 10# because they reduced fat and gained lean muscle mass. Check your bf %. Your "plateau" could be that you have gained 5# of muscle. just be aware of this and don't live your life by the scale.
OP would KNOW if s/he'd gained 5# of muscle, because there would be a LOT of deliberate hard work and eating at a surplus for that to happen. It's not going to happen on a 1200 (sometimes less) diet without a progressive lifting program.
That being said, yes - the scale can be deceiving in that fat loss is often masked by other factors. Diet soda is totally fine as far as calorie consumption/diet, but maybe it's contributing to some water retention (not likely, but possible, since everyone is different). Think about the 'gain' in terms of calorie math. How long did it take you to gain those five pounds? Considering that it takes 17,500 calories over your maintenance, did you consume 17k+ extra calories over 10 days? You'd notice if you overate by 1750 calories a day, IMO. If you track even reasonably well, and can be sure that you didn't eat nearly 2k extra calories every day for many days, you can be assured that you didn't gain that much fat. You're likely retaining water for any number of reasons and it may take a couple of weeks for everything to normalize. Just be patient and give it time.8 -
jtallen347 wrote: »I read every one of the replies. I did not see anywhere that you may have gained 5# of muscle. The scale can be deceiving. I know women that have lost many inches all over, but gained 10# because they reduced fat and gained lean muscle mass. Check your bf %. Your "plateau" could be that you have gained 5# of muscle. just be aware of this and don't live your life by the scale.
are you kidding????????? you think she accidentally put on 5lbs of pure muscle in a week and a half?????13 -
jtallen347 wrote: »I read every one of the replies. I did not see anywhere that you may have gained 5# of muscle. The scale can be deceiving. I know women that have lost many inches all over, but gained 10# because they reduced fat and gained lean muscle mass. Check your bf %. Your "plateau" could be that you have gained 5# of muscle. just be aware of this and don't live your life by the scale.
Wish I could put 5 lbs of muscle just like that...13 -
Why would you not eat your exercise calories?
She is trying to break a plateau. Also exercise calories burned are not exact science so if she isn't losing weight and she is eating back exercise calories she may not be in a calorie deficit.0 -
TeethOfTheHydra wrote: »Maybe you've swapped some fat for muscle and so its not as simple as just saying there's 5 pounds to lose.
Nope. Do you have any idea how hard it is to build muscle? And what the necessary physiology is for this to happen? Eating 1200 calories? I think not!!7 -
Make sure you are weighing your food properly with a food scale and make sure are drinking plenty of water. It can also be muscle that your gaining and not fat.10
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SkimpyMrsCarter wrote: »Make sure you are weighing your food properly with a food scale and make sure are drinking plenty of water. It can also be muscle that your gaining and not fat.
muscle takes time to grow and in the right conditions, eating so little is not the right conditions for muscle to grow and not in a short time even if she were in a surplus of calories.5 -
SkimpyMrsCarter wrote: »Make sure you are weighing your food properly with a food scale and make sure are drinking plenty of water. It can also be muscle that your gaining and not fat.
Lol, no not muscle. See comments above yours.2
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