I'm at a loss.
limzzz
Posts: 21 Member
I don't know what I'm doing wrong honestly. I'm meal prepping and can't lose weight I eat around 1400 cals a day and work outside building stuff all day. Can't seem to lose weight. Any tips?
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Replies
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Opening your diary so we can take a peek might help you get more specific answers, but otherwise:
1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.16 -
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I don't know what I'm doing wrong honestly. I'm meal prepping and can't lose weight I eat around 1400 cals a day and work outside building stuff all day. Can't seem to lose weight. Any tips?
Dianne covered the "how to" part. If you're eating "around" 1400 calories a day and not losing you need to have very accurate logging to see where your slip up is. Maybe you're really eating closer to 1500 a day. Or 1600?
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I scale everything out to the gram. I'm wondering if my carb intake is high. I just kinda need those carbs for being outside all day.5
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And the majority of the carbs come from broccoli and long grain brown rice. (Unless I eat oatmeal for breakfast but I'm getting burnt out on it.2
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open your diary6
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Unless you are running a marathon, no, you don't need all of those carbs. Those carbs are what is keeping you from burning though your stored body fat.
You can *up* your energy level considerably and lose body fat by adjusting your carbs / sugar to no more than 100 grams a day and adding in healthy fats, like olive oil, peanut butter (my go to fat crack), coconut oil, etc.
This isn't quite keto but does ensure that you run a carb deficit and use stored fat for energy.
Stay away from corn, soy, sunflower oil...
If you are on 1400 calories your new macros would be as follows: 30% carbs / sugar; 30% healthy fats; 40% protein.
Make for the Week Meal examples:
Breakfast
2 HB eggs with one cold boiled potato with salt, pepper, olive oil
224 calories; 17 g carbs; 7 g fat; 16 g protein
Lunch
Mixed green salad, no dressing, with carrots, jicama, artichoke hearts, cooked mushrooms, fennel, olives, parsley topped with baked chicken or turkey or sardines
119 calories; 7 g carbs; 2 g fat; 5 g protein
Note: I didn't include the protein calories b/c it varies.
Snack
2 TBSP Peanut Butter 190 calories; 7 g carbs; 16 g fat; 7 g protein
Finally, ease into this by doing breakfast this way first for one week; Add breakfast / lunch the second week. Add breakfast / lunch / dinner the next week.37 -
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Open your diary and you'll get better feedback.3
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Where's the flowchart?
OP - simplest answer is that you're eating more than you think you are. Are you logging all of your food every day? Do you weigh your portions with a food scale?
The second simplest answer is that you just need to give it more time. How long have you been trying to lose?4 -
I scale everything out to the gram. I'm wondering if my carb intake is high. I just kinda need those carbs for being outside all day.
The amount of carbs you choose to eat or not to eat will not impact your weight loss efforts as long as you are staying within your calorie targets. The only issue with some carbs is that many people find them low on the 'bulk vs. calorie' scale. That is, they provide a lot of calories relative to how full they leave you feeling after you eat.
For example, for the same 200 calories that you would eat in a cup of brown rice, you could also choose to have another 4 ounces of chicken breast, or massive amounts of vegetables. Depending on the person, the latter choices may leave them feeling fuller for longer for the same amount of calories.3 -
Calories are what matter for weight loss. Macros are for satiety and overall nutrition to make sure you get at least enough fat and protein. I've lost over 130 pounds eating 50-55% carbs almost every day.
Accurate logging takes practice. You have to be sure that you are using MFP database entries with the correct nutrition facts or else create your own in My Foods so that you know that the data was entered correctly. If you open your diary, we can offer advice on where you might be having logging issues.
Here's the flowchart mentioned above:
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So you work in construction? For like 8 hours a day, are male and only eat 1400 calories? If so, then your NET calorie intake is WELL under 1000 calories (I'm thinking it's around 600) and under eating can stifle your weight loss IF your body realizes that there's not enough calories to burn for normal every day function.I don't know what I'm doing wrong honestly. I'm meal prepping and can't lose weight I eat around 1400 cals a day and work outside building stuff all day. Can't seem to lose weight. Any tips?
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
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So you work in construction? For like 8 hours a day, are male and only eat 1400 calories? If so, then your NET calorie intake is WELL under 1000 calories (I'm thinking it's around 600) and under eating can stifle your weight loss IF your body realizes that there's not enough calories to burn for normal every day function.I don't know what I'm doing wrong honestly. I'm meal prepping and can't lose weight I eat around 1400 cals a day and work outside building stuff all day. Can't seem to lose weight. Any tips?
They never stated they are male; its best not to assume someone's gender, especially since MFP doesn't provide any options other than male/female to display on one's profile.
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scarlett_k wrote: »
So you work in construction? For like 8 hours a day, are male and only eat 1400 calories? If so, then your NET calorie intake is WELL under 1000 calories (I'm thinking it's around 600) and under eating can stifle your weight loss IF your body realizes that there's not enough calories to burn for normal every day function.I don't know what I'm doing wrong honestly. I'm meal prepping and can't lose weight I eat around 1400 cals a day and work outside building stuff all day. Can't seem to lose weight. Any tips?
They never stated they are male; its best not to assume someone's gender, especially since MFP doesn't provide any options other than male/female to display on one's profile.
The profile states male so in the most basic sense it's not really assuming. When it comes to weight loss, your body doesn't give a damn which gender you identify as. At the most basic level, your biological sex determines your calorie needs. For those who are in the midst of transitioning, it's best that they discuss what their bodies need with their doctors, not strangers on a message board.10 -
Lol, I have a 50% shot I guess. Either way, that's still going to be well under 1200 if the person's job is physically active for 8 hours out of a day.scarlett_k wrote: »
So you work in construction? For like 8 hours a day, are male and only eat 1400 calories? If so, then your NET calorie intake is WELL under 1000 calories (I'm thinking it's around 600) and under eating can stifle your weight loss IF your body realizes that there's not enough calories to burn for normal every day function.I don't know what I'm doing wrong honestly. I'm meal prepping and can't lose weight I eat around 1400 cals a day and work outside building stuff all day. Can't seem to lose weight. Any tips?
They never stated they are male; its best not to assume someone's gender, especially since MFP doesn't provide any options other than male/female to display on one's profile.
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
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If so, then your NET calorie intake is WELL under 1000 calories (I'm thinking it's around 600) and under eating can stifle your weight loss IF your body realizes that there's not enough calories to burn for normal every day function.
You may want to clarify this so as not to give new energy to those who believe that starvation mode is real.3 -
And the majority of the carbs come from broccoli and long grain brown rice. (Unless I eat oatmeal for breakfast but I'm getting burnt out on it.
I would get burnt out on broccoli and brown rice, too. I often find that when I'm reaching the stage where I feel burnt out, I get lax with my logging and exercise (my NEAT goes down some, too). It might be time to change things up a bit just for your own mental well being.
You still haven't given us much information. We don't know how many carbs you eat. We don't know your stats. We can't see your food diary. We're all just guessing unless you want to share more.2 -
Not "starvation mode" (which is a myth), but the body adapting to utilize what calories it has available to just function. It's not "holding" fat, but reducing metabolic rate to compensate.If so, then your NET calorie intake is WELL under 1000 calories (I'm thinking it's around 600) and under eating can stifle your weight loss IF your body realizes that there's not enough calories to burn for normal every day function.
You may want to clarify this so as not to give new energy to those who believe that starvation mode is real.
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
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Are you using the free version? I hate paying the $10/month, but it does provide a lot more information like carbs and fat.3
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To clarify I am a male but do get confused for female due to my long hair. (LOL) but I have opened my diary for everyone to see.
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To clarify I am a male but do get confused for female due to my long hair. (LOL) but I have opened my diary for everyone to see.
The first thing anyone is going to ask is are you using a food scale. I see some things measured in grams, ounces, cups, patties, etc. If you have a food scale, then I'd make sure you're using it for everything -- even prepackaged stuff -- for a couple of weeks to see if you spot any issues. Things like peanut butter can be especially annoying when you start weighing instead of measuring.
Are you weighing your chicken cooked or uncooked? The entry you use doesn't specify so I just want to be sure your method matches up with the entry.
I don't see any cooking oils listed in your log. That's cool if you're not using any, but it's something a lot of people forget about. We had someone recently who was using almost a whole can of Pam spray every day and not accounting for it! Those little things add up fast.
I went back a month and it looks like you've missed about 10 days of logging out of the last 30, but it also looks like you're buckling down more recently and logging every day since the 31st. That's great! Have you seen absolutely no change on the scale or just not as much as you like?3 -
diannethegeek wrote: »To clarify I am a male but do get confused for female due to my long hair. (LOL) but I have opened my diary for everyone to see.
The first thing anyone is going to ask is are you using a food scale. I see some things measured in grams, ounces, cups, patties, etc. If you have a food scale, then I'd make sure you're using it for everything -- even prepackaged stuff -- for a couple of weeks to see if you spot any issues. Things like peanut butter can be especially annoying when you start weighing instead of measuring.
Are you weighing your chicken cooked or uncooked? The entry you use doesn't specify so I just want to be sure your method matches up with the entry.
I don't see any cooking oils listed in your log. That's cool if you're not using any, but it's something a lot of people forget about. We had someone recently who was using almost a whole can of Pam spray every day and not accounting for it! Those little things add up fast.
I went back a month and it looks like you've missed about 10 days of logging out of the last 30, but it also looks like you're buckling down more recently and logging every day since the 31st. That's great! Have you seen absolutely no change on the scale or just not as much as you like?
I see a mistake I might be making.
I am weighing cooked chicken, beef etc.0 -
diannethegeek wrote: »To clarify I am a male but do get confused for female due to my long hair. (LOL) but I have opened my diary for everyone to see.
The first thing anyone is going to ask is are you using a food scale. I see some things measured in grams, ounces, cups, patties, etc. If you have a food scale, then I'd make sure you're using it for everything -- even prepackaged stuff -- for a couple of weeks to see if you spot any issues. Things like peanut butter can be especially annoying when you start weighing instead of measuring.
Are you weighing your chicken cooked or uncooked? The entry you use doesn't specify so I just want to be sure your method matches up with the entry.
I don't see any cooking oils listed in your log. That's cool if you're not using any, but it's something a lot of people forget about. We had someone recently who was using almost a whole can of Pam spray every day and not accounting for it! Those little things add up fast.
I went back a month and it looks like you've missed about 10 days of logging out of the last 30, but it also looks like you're buckling down more recently and logging every day since the 31st. That's great! Have you seen absolutely no change on the scale or just not as much as you like?
I use my slow cooker for everything. Its way and healthy. But the chicken I don't know honestly I just know I weight it to meal prep after I cook it. But yes I try and use my scale as much as possible. And no I have been stuck at 262 for about 2 weeks.0 -
secure_fitpal wrote: »diannethegeek wrote: »To clarify I am a male but do get confused for female due to my long hair. (LOL) but I have opened my diary for everyone to see.
The first thing anyone is going to ask is are you using a food scale. I see some things measured in grams, ounces, cups, patties, etc. If you have a food scale, then I'd make sure you're using it for everything -- even prepackaged stuff -- for a couple of weeks to see if you spot any issues. Things like peanut butter can be especially annoying when you start weighing instead of measuring.
Are you weighing your chicken cooked or uncooked? The entry you use doesn't specify so I just want to be sure your method matches up with the entry.
I don't see any cooking oils listed in your log. That's cool if you're not using any, but it's something a lot of people forget about. We had someone recently who was using almost a whole can of Pam spray every day and not accounting for it! Those little things add up fast.
I went back a month and it looks like you've missed about 10 days of logging out of the last 30, but it also looks like you're buckling down more recently and logging every day since the 31st. That's great! Have you seen absolutely no change on the scale or just not as much as you like?
I see a mistake I might be making.
I am weighing cooked chicken, beef etc.
Most nutrition labels on packaging have the information for either the raw weight or the "as packaged" weight in the case of things like frozen foods that are pre-cooked, unless the package says otherwise. There are entries in the database for both the cooked and the uncooked weight, so it you prefer to weigh it after cooking that's cool as long as you're picking an entry that matches the way you're weighing it.0 -
diannethegeek wrote: »To clarify I am a male but do get confused for female due to my long hair. (LOL) but I have opened my diary for everyone to see.
The first thing anyone is going to ask is are you using a food scale. I see some things measured in grams, ounces, cups, patties, etc. If you have a food scale, then I'd make sure you're using it for everything -- even prepackaged stuff -- for a couple of weeks to see if you spot any issues. Things like peanut butter can be especially annoying when you start weighing instead of measuring.
Are you weighing your chicken cooked or uncooked? The entry you use doesn't specify so I just want to be sure your method matches up with the entry.
I don't see any cooking oils listed in your log. That's cool if you're not using any, but it's something a lot of people forget about. We had someone recently who was using almost a whole can of Pam spray every day and not accounting for it! Those little things add up fast.
I went back a month and it looks like you've missed about 10 days of logging out of the last 30, but it also looks like you're buckling down more recently and logging every day since the 31st. That's great! Have you seen absolutely no change on the scale or just not as much as you like?
I use my slow cooker for everything. Its way and healthy. But the chicken I don't know honestly I just know I weight it to meal prep after I cook it. But yes I try and use my scale as much as possible. And no I have been stuck at 262 for about 2 weeks.
As I said upthread, two weeks may not even be enough time to worry about. You're making a lot of changes in your diet and your body may do some weird things for a couple of weeks in response. In the meantime, get your logging in order. If you don't know what entries you're using then you need to find out. If you're weighing things after cooking then you need to make sure you're using entries that match or are using the recipe builder. It's a lifesaver for things like that.
There's a great sticky in the "must reads" post at the top of the General Weight Loss section that has really good tips on making sure you're calorie counting accurately: http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-diet-and-weight-loss-help-must-reads#latest2 -
diannethegeek wrote: »secure_fitpal wrote: »diannethegeek wrote: »To clarify I am a male but do get confused for female due to my long hair. (LOL) but I have opened my diary for everyone to see.
The first thing anyone is going to ask is are you using a food scale. I see some things measured in grams, ounces, cups, patties, etc. If you have a food scale, then I'd make sure you're using it for everything -- even prepackaged stuff -- for a couple of weeks to see if you spot any issues. Things like peanut butter can be especially annoying when you start weighing instead of measuring.
Are you weighing your chicken cooked or uncooked? The entry you use doesn't specify so I just want to be sure your method matches up with the entry.
I don't see any cooking oils listed in your log. That's cool if you're not using any, but it's something a lot of people forget about. We had someone recently who was using almost a whole can of Pam spray every day and not accounting for it! Those little things add up fast.
I went back a month and it looks like you've missed about 10 days of logging out of the last 30, but it also looks like you're buckling down more recently and logging every day since the 31st. That's great! Have you seen absolutely no change on the scale or just not as much as you like?
I see a mistake I might be making.
I am weighing cooked chicken, beef etc.
Most nutrition labels on packaging have the information for either the raw weight or the "as packaged" weight in the case of things like frozen foods that are pre-cooked, unless the package says otherwise. There are entries in the database for both the cooked and the uncooked weight, so it you prefer to weigh it after cooking that's cool as long as you're picking an entry that matches the way you're weighing it.
Agreed because water has no calories, so when cooked the foods typically become more dense (proteins).
It has been fairly close though (for what I am making)
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