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Weight loss struggle

Angie_au
Angie_au Posts: 42 Member
edited November 2024 in Health and Weight Loss
Hi,
I weighed myself this morning (on last day of period) and I have gained weight (1kg) since I last weighed myself 3 weeks ago. I always weigh myself the first thing in the morning before eating or drinking, so my weight is relatively comparable. I have been sticking to my calorie limit of 1500 calories and have been exercising 2-3 times a week, so am quite disappointed with the result. (I’m 23 y.o, 163cm tall and weigh 73.5kg as of this morning).
I’m wondering if it could be because:
- I’m not weighing all my food, so calories recorded are not accurate enough. I have been estimating the quantities of some foods but I thought I have been quite conservative with the numbers
- I went to a New Years buffet yesterday so may be a bit bloated
- Im on last day of period so perhaps I should wait a few more days before weighing myself..

Any tips would be appreciated! Would really like to lose 5kg by the end of feb!! :( is that unrealistic? feeling very unmotivated after seeing no movements on the scale after 3 weeks

Replies

  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    edited January 2018
    Well, first off, weight loss isn't linear and water weight can mask fat loss. But all three of your suggestions could be in play.

    Weighing food is probably the best way to ensure accuracy. I've noticed, for example, that the MFP database gives a cup of grapes as about 62 calories. However, if I measure out a cup and dump it on the scale, it's more like 110. Now, if my day is just off by 50 calories? Not a significant matter. But if the half-cup of corn I thought was 60 calories turns out to be 85, the 3oz bread roll was really more like 4, the tablespoon of peanut butter was more like a tablespoon and a half... all of these little inaccuracies (particularly on calorie-dense items, like peanut butter, cheese, oil, mayo, etc) start to add up and become significant.

    That being said, if I'm dealing with low-calorie fruits and veggies, say at a buffet, I've been known to eyeball some cut melon or raw veggies, log them later as "1 cup canteloupe; 1/2 cup cherry tomatoes" and call it a day.

    Yes, eating out often packs more of a sodium punch, which can lead to water weight gain.

    Ah, your cycle can be tricky. I tend to gain during ovulation and lose when the period starts. Other people have a different experience.

    I find that I can have a better idea of my normal fluctuations if I get on the scale daily. But the only time that "counts" for the purpose of logging my weight is Sunday AM (defense against Saturday 'going off the rails'), right after getting up and using the bathroom. There are people who weigh daily with a trending app or just go by measurements, photos, fit of clothing, or a combination. There's no single right or wrong way. Just figure out the one you're most comfortable with.

    You want to lose about 12lbs in 8 weeks. Depending on how much you have to lose in total, that could be doable or it could be a bit aggressive.

    I'm c/p-ing this from an old thread (http://community.myfitnesspal.com/en/discussion/10019216/1-or-2-lbs-per-week/p1) and adding in the kg equivalents:

    Pound per week goals
    75+ lbs (34+ kg) set to lose 2 lb range
    Between 40 - 75 lbs (18 - 34 kg) set to lose 1.5 lb range
    Between 25-40 lbs (11 - 34 kg) set to lose 1 lb range
    Between 15-25 lbs (7 -14 kg) set to lose 1 -.50 lb range
    Less than 15 lbs (7kg) set to lose 0.5 lbs range

    Pardon my rounding.
  • AnnPT77
    AnnPT77 Posts: 35,451 Member
    Comparing a scale weight from one part of your menstrual cycle to a weight from another part? That can lead to disappointment, for sure. Moreover, the points when peak and valley weights occur can vary a bit from month to month.

    I'm thinking your weight loss activities may be kind of recent, like maybe 3 weeks ago is your start point?

    If so, the first couple of weeks are unpredictable for most everyone. Many see a big drop; some see no drop at all. If the exercise routine is new, that usually means some extra water weight retention for muscle repair.

    Eating more carbs or sodium than usual - even if a perfectly healthy amount, and within calorie goal - can make us hold onto a bit of water weight. So, that buffet could be a factor.

    Add those to other water weight factors (like the monthly cycle, or even something inflammatory like a minor virus/infection or healing), and it can add up.

    Don't worry. Stick it out for at least another 3 weeks, then see where you are. You may want to consider a weight-trending app like Happy Scale (iOS), Libra (Android) or Trendweight. Weight loss is not linear, it's a bumpy series of ups and downs, even if your calories and workouts are consistent.

    Oh, and: 1% of bodyweight per week is a reasonable maximum weight loss rate for most people - less than that if within about 25 pounds of goal.
  • Angie_au
    Angie_au Posts: 42 Member
    Ok I will start to use the scale to measure my foods more accurately. I am sometimes surprised at how little calories mfp records for some food.
    How does salt affect the scale? I tend to eat quite salty foods, eg marmite, smoked ham etc but have been eating like this for a long time.
    Thanks guys! I’ve downloaded the happy scale app to try and track my weight better. I have been on the weight loss journey for a few years now with ups and downs but have only been using mfp for a few months so really hoping accurate calorie tracking and sticking within my calorie limit will allow me to see results in 2018!! :)
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    Salt can make you retain water, which masks fat loss. It's temporary. And we're in the same boat. I've got more of a 'salt tooth' than a sweet one. I'm usually way over my sodium recommendation. But water retention isn't permanent.

    This is where accurate logging really helps me to put my mind at ease. In order to gain a pound of fat a week, you need to eat roughly 3500 calories over your maintenance. So, if the scale show me up two pounds, and I know that even if I had to guess at a couple of things, there's no way that I went 7,000 over maintenance, then it's PROBABLY water weight and should pass. (There's always the chance that I did miscalculate, or that the previous week's weigh-in was a bit off, due to dehydration—i.e. not retaining enough water, but in general, it's more an annoyance than a reason to panic.)
  • MichelleSilverleaf
    MichelleSilverleaf Posts: 2,027 Member
    Angie_au wrote: »
    Ok I will start to use the scale to measure my foods more accurately. I am sometimes surprised at how little calories mfp records for some food.

    The MFP food database is user created which is why you should double check the values as much as possible. But once you've got a good entry in your diary it's easier to find it again.
  • Angie_au
    Angie_au Posts: 42 Member
    Good to know about the 3500 calories benchmark, I’ll remember to take that into consideration when I’ve had a salty meal. How long does you body usually retain the water for? In general.. a day? A week?
    Yep, when in doubt I will google to double check :smile:

    Thanks!
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    It can vary quite a bit from person to person, I'm afraid. For me, it's usually a day or two, but it can be over a week. The good news is that once it stops, it's common to experience a "whoosh" where your scale shows a greater loss than you expected.

    Which is why it's helpful to look at trends over time. In other words, if I have MFP set so I'll lose 1lb/week, and my report looks like this:

    Week 1: +0.4 lbs
    Week 2: -0.6 lbs
    Week 3: No change
    Week 4: -3.8 lbs

    That's still averaging 1lb/week and the 3.8 loss is normal and not a sign that I was eating too little. If, over time, I'm losing way more than I should be, then I probably want to increase my calories.
  • Angie_au
    Angie_au Posts: 42 Member
    Ah I see, thanks! I’m going to try weighing daily to and then look at the trend over time. That way I’ll be able to tell how thing like eating too much salt affects my weight, and for how long. I’ve downloaded the happyscale app to give it a go :smile:
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