Calorie Deficit and still not losing weight
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corazombie
Posts: 84 Member
Ive been on the keto diet for 7 months. Ive lost about 45 pounds on keto and IF. Ive been doing OMAD keto for a couple months and i was working out fine... I have stalled at 260 for a month, I bought a fitbit to help break through the stall, and according to the fitbit, i burn around 3.5k calories a day.. i eat around 1.8k calories so even if the fitbit exaggerated the numbers, i should still be at a deficit..
According to the calculators ive used even eating 2.1k cals i should be losing weight...
I strength train 5 days a week, and not lazily.. after every strength training session i do 45 mins on a treadmill, max incline at a speed that keeps my heartrate at 120-130 so im in the "fat burning zone"
On saturdays and sometimes sundays i go for hour long walks just so its not a complete rest day...
My macros are always on point for keto..
I dont understand why im not losing weight.. its really frustrating and depressing..
Does anyone have any advice? Is it stupid to think that maybe im not eating enough? Should i cut more calories?
According to the calculators ive used even eating 2.1k cals i should be losing weight...
I strength train 5 days a week, and not lazily.. after every strength training session i do 45 mins on a treadmill, max incline at a speed that keeps my heartrate at 120-130 so im in the "fat burning zone"
On saturdays and sometimes sundays i go for hour long walks just so its not a complete rest day...
My macros are always on point for keto..
I dont understand why im not losing weight.. its really frustrating and depressing..
Does anyone have any advice? Is it stupid to think that maybe im not eating enough? Should i cut more calories?
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Replies
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Cut some calories.
How are you keeping track of them? Do you weigh your food on a kitchen scale so you know exactly how much you are eating/7 -
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How precise is your logging? Are you weighing your food?
As you get lighter, your logging will need to get more accurate. There's less room for approximation. You may need to weigh your portions at least for a while to make sure you're not suffering from portion creep.3 -
CattOfTheGarage wrote: »How precise is your logging? Are you weighing your food?
As you get lighter, your logging will need to get more accurate. There's less room for approximation. You may need to weigh your portions at least for a while to make sure you're not suffering from portion creep.
My logging has been as precise as mfp is... even if ive been off, it cant be by more than 100 cals... i dont know how i could be more precise3 -
MPF is just a guideline. A very good one but a guideline none the less.
Everyones calorie intake different. Try cutting your calories a little more but make sure you are getting enough protein.
If that doesn't work try building up to maintenance for a week and then eating at maintenance for a week. Then drop your calories again (This works for me/and some other people).
Hope you figure it out.3 -
MPF is just a guideline. A very good one but a guideline none the less.
Everyones calorie intake different. Try cutting your calories a little more but make sure you are getting enough protein.
If that doesn't work try building up to maintenance for a week and then eating at maintenance for a week. Then drop your calories again (This works for me/and some other people).
Hope you figure it out.
Thank you.
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corazombie wrote: »MPF is just a guideline. A very good one but a guideline none the less.
Everyones calorie intake different. Try cutting your calories a little more but make sure you are getting enough protein.
If that doesn't work try building up to maintenance for a week and then eating at maintenance for a week. Then drop your calories again (This works for me/and some other people).
Hope you figure it out.
Thank you.
I wouldn't cut my calories further! 1400-1800 now at 260lbs male?... you will starve your body. Do you eat your exercise calories? Have you contemplated a maintenance week or 2. A lot of people truly believe it works. I have not had the chance to try yet but I'm 225lbs and lose at 1600 calories a day plus maintenance during 1 or 2 days.
Is there ANY possibility that you increased your exercise enough to build a lot of muscle or retain a lot of water in the past month and have you measured yourself?
6 -
weighing food is one thing
Logging food is one thing
but if you aren't logging accurately and consistently using the right entries the above is useless to a point.
For example looking at your diary.
I see you log in oz a lot...grams are better...less room for error
keto meal logged in scoops not grams
MOnday 1 meal logged? is that correct or did you miss logging some food?
No log this weekend at all or last weekend etc
I see lots of non precise logging in your diary.
So I expect you are eating more than you think and are at maintenance.
Time to get a grip on the logging and continue to lose.
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1) I think he is fasting, he only has one HUGE meal per day
2) Ounces are just as precise as grams. You are thinking of liquid ounces like measuring cups. My mother's food scale (super expensive and she is a cook) can weight food per ounce or gram. 1 ounce is 28grams when it comes to solid foods. (not saying the OP actually knows this or doe it right)
3) OP...literally ALL weekends aren't logged as previous per son said. Are you potentially eating 3000+ calories on both days?
4) Have you considered having 3 meals and not fasting to see if your weight changes?3 -
1) I think he is fasting, he only has one HUGE meal per day
2) Ounces are just as precise as grams. You are thinking of liquid ounces like measuring cups. My mother's food scale (super expensive and she is a cook) can weight food per ounce or gram. 1 ounce is 28grams when it comes to solid foods. (not saying the OP actually knows this or doe it right)
3) OP...literally ALL weekends aren't logged as previous per son said. Are you potentially eating 3000+ calories on both days?
4) Have you considered having 3 meals and not fasting to see if your weight changes?
no oz are not as accurate as grams...and you explained why...there are 28 grams in an oz so it might say 3 oz and really be closer to 3.5 or 4.
weighing food in grams is more precise, smaller units mean more precise.
As for the other stuff, doesn't matter when he eats but what matters is inaccurate logging and lack there of on weekends.7 -
weighing food is one thing
Logging food is one thing
but if you aren't logging accurately and consistently using the right entries the above is useless to a point.
For example looking at your diary.
I see you log in oz a lot...grams are better...less room for error
keto meal logged in scoops not grams
MOnday 1 meal logged? is that correct or did you miss logging some food?
No log this weekend at all or last weekend etc
I see lots of non precise logging in your diary.
So I expect you are eating more than you think and are at maintenance.
Time to get a grip on the logging and continue to lose.
OP, if you're not logging your weekends, I'm afraid you're a long way from being accurate. It's very easy to undo a whole week's deficit over the weekend.
If you want this to work, you need to consistently log everything you eat over several weeks. Persistence and thoroughness are key to this.7 -
No logging on weekends? Yeah that's a problem.7
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1) I think he is fasting, he only has one HUGE meal per day
2) Ounces are just as precise as grams. You are thinking of liquid ounces like measuring cups. My mother's food scale (super expensive and she is a cook) can weight food per ounce or gram. 1 ounce is 28grams when it comes to solid foods. (not saying the OP actually knows this or doe it right)
3) OP...literally ALL weekends aren't logged as previous per son said. Are you potentially eating 3000+ calories on both days?
4) Have you considered having 3 meals and not fasting to see if your weight changes?
no oz are not as accurate as grams...and you explained why...there are 28 grams in an oz so it might say 3 oz and really be closer to 3.5 or 4.
weighing food in grams is more precise, smaller units mean more precise.
As for the other stuff, doesn't matter when he eats but what matters is inaccurate logging and lack there of on weekends. .
There are numbers after the decimal. 1.11 and 1.12 ounces do not have a full gram difference and so it would not matter in his weight loss if he used ounces properly. Most food scales that weigh in ounces, there are 2 numbers after the decimal point.11 -
There are numbers after the decimal. 1.11 and 1.12 ounces do not have a full gram difference and so it would not matter in his weight loss if he used ounces properly. Most food scales that weigh in ounces, there are 2 numbers after the decimal point.
Agreed but do you see 25.67 oz in his diary ...no you see 25 oz...and if you look at most logging errors that is one of the big ones and if you use oz for all your food it can add up and kill your deficit.
11 -
Agreed but do you see 25.67 oz in his diary ...no you see 25 oz...and if you look at most logging errors that is one of the big ones and if you use oz for all your food it can add up and kill your deficit.
I clearly said that ounces are fine if people use them PROPERLY. I am not saying that he is or isn't logging properly. And I do not fast but I also have nothing against it. I couldn't care less about it and being in a deficit works. But there are many theories about ways fasting can affect your body in a positive or negative way and there is no strong research enough to know whether it does or does not affect your body and therefore you also would not know the definite answer about whether fasting changes diets. For some people, it simply makes them so hungry that they end up underestimating the calories of their only meal and that is why I suggested a traditional 3 meals.8 -
1) I think he is fasting, he only has one HUGE meal per day
2) Ounces are just as precise as grams. You are thinking of liquid ounces like measuring cups. My mother's food scale (super expensive and she is a cook) can weight food per ounce or gram. 1 ounce is 28grams when it comes to solid foods. (not saying the OP actually knows this or doe it right)
3) OP...literally ALL weekends aren't logged as previous per son said. Are you potentially eating 3000+ calories on both days?
4) Have you considered having 3 meals and not fasting to see if your weight changes?
no oz are not as accurate as grams...and you explained why...there are 28 grams in an oz so it might say 3 oz and really be closer to 3.5 or 4.
weighing food in grams is more precise...that is just common sense...smaller units mean more precise.
As for the other stuff, doesn't matter when he eats but what matters is inaccurate logging and lack there of on weekends.
No offence but "common sense" also implies you know there are numbers after the decimal. 1.11 and 1.12 ounces do not have a full gram difference and so it would not matter in his weight loss if he used ounces properly. And I have a master in organic chemistry so I'm pretty sure this comes naturally to me and that I used grams in the lab because milligrams mattered chemically and if I were to make big batch reactions I could easily use ounces with 2 numbers after the decimal point. And on most food scales that weigh in ounces, there are 2 numbers after the decimal point.
Agreed but do you see 25.67 oz in his diary ...no you see 25 oz...and if you look at most logging errors that is one of the big ones and if you use oz for all your food it can add up and kill your deficit.
And I don't care if you have a masters in rocket science that doesn't mean anything typed on a forum on the internet and doesn't help with this obviously due to the fact you suggest eating 3x a day instead of 1 or 2x shows your lack of understanding of CICO and that meal timing is irrelevant to weight loss.
I clearly said that ounces are fine if people use them PROPERLY. I am not saying that he is or isn't logging properly. And I do not fast but I also have nothing against it. I couldn't care less about it and being in a deficit works. But there are many theories about ways fasting can affect your body in a positive or negative way and there is no strong research enough to know whether it does or does not affect your body and therefore you also would not know the definite answer about whether fasting changes diets. For some people, it simply makes them so hungry that they end up underestimating the calories of their only meal and that is why I suggested a traditional 3 meals.
The bottom line is at 2100 or 1800 or 1600 and 260 lb male, He should be losing weight, especially with 10 hours a week of Gym work.
The only possibility remaining is poor logging.
FTR, I was losing on 2300 at 235... I hit an NSV 4 months back at 235 and loosened up my logging and eating too far and picked up 5 lbs so back to 240 and tightening up again...5 -
He needs to fix the fact that he's logging incorrectly rather than just using grams as a workaround 4 -
MommaGem2017 wrote: »
He needs to fix the fact that he's logging incorrectly rather than just using grams as a workaround
Yes! I've once lost 85lbs using only ounces... but I logged correctly.1 -
Logging in Oz is not the same as logging in grams it is not as precise
https://www.youtube.com/watch?v=xpVme8NYEDQ
and there is lots of research into IF and how is is effective because it's all about CICO and if he was weighing in grams there wouldn't be a worry about under estimating.
as for my monday comment it was much lower in calories as it didn't have snacks logged like most of his other days that are logged
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I just got here.....yesterday... and I know nothing! I am just getting into Keto and intermittent fasting....I will be sure to log grams My question to Corazombie is ...are you eating enough good fats?
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