Started jogging --- and no weight loss
Replies
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The OP doesn’t have a thyroid issue..,she said so a few pages back?
Anyway, the reason I recommend opening your diary isn’t so people can bash or judge you, but just see if there’s something amiss. I’ve seen people open their diaries and had it pointed out that their entry for their protein powder was way off and since they had scanned the label they never thought twice about it. I know for myself I eat these individual serving size type things and it wasn’t until recently that I started weighing them to see they were actually more like 1.5 servings, sometimes the difference of hundreds of calories. Thankfully, I never had trouble losing weight, but if I had maybe someone would’ve pointed it out to me sooner.4 -
OP your BMR might be affected by any number of conditions, since you won't be able to dip below 1200 calories on a given day I would highly suggest getting a heart rate monitor to accurately calculate your calorie burn so that you know you're not under exercising and overeating your exercise calories.0
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4legs4 -
I have PCOS and found it quite hard at first to lose, I imagine you're having the same problem. It basically was a case of me tightening up my logging investing in digital scales, jugs and measuring spoons, logging every stolen crisp, every condiment, beverage, sugar in my tea, and properly measured a bit of cooking oil. I didn't have alot of wiggle room as I only managed on a half pound loss a week as I couldn't manage a bigger deficit.
Also you have to realise there is no such thing as an "average" potato or slice of bread you have to weigh it and the cals in a portion of fries and mcdonalds is not what the menu says it depends on the generosity of the staff so never rely on menu calories whilst eating out and always add extra in your diary to be safe. Also never log generic database entries like "homemade lasagne" measure everything, you have to be like a bloody technician if you have metabolic problems and are short.
I also find I'd overestimate burns, I workout hard but it doesn't burn as much as it feels and I would lax my logging on weekends and bury my head in the sand when I did have an extra "healthy" snack like some nuts and fruit. BTW I've made super healthy vegetable and brown rice curries, wrote down the ingredients and weights, used very little oil and afterwards when totting it up on MFP realised the meal was over 1000 calories. I still do that now after years of MFP, I'm better at eyeballing but I still mess up if I stop weighing.
I know it sucks to hear, noone is attacking you just trying to help as many of us have been there, metabolic problems slow loss but it's not impossible it is still 100% calories in vs calories out. So you just have to identify where the problem is.
1) overestimating burns and eating back too many cals (maybe only eat back 50% I wouldn't eat back more than 200cals of your described routine)
2) overestimating activity, (probably best to put sedentary if you have a slow metabolism)
3) Not logging absolutely everything and missing days, meals, cheats, beverages
4) Not measuring and weighing things accurately and using generic entries
5) Eating too often where you do not have control, restaurants, family etc
I also personally would eat my BMR plus 50% exercise cals and try to identify where you need to polish. Sorry it's been so hard, unfortunately it just is harder and accuracy is the only tool.
Good luck.5 -
spiriteagle99 wrote: »Seattlegirl25 wrote: »
I just realized I am using a different account then usual to post this. Welppp.
Goal weight is 145lbs. Height is 5 foot 3.
I am doing squats (up to 40), push-ups (30) and sit ups (30). This beginning from 0. I jog for 10-20 minutes then walk an additional 30 at a 3.5mph pace. I track distance jogged with time.
No one commented on this. You are only running 1-2 miles and walking about 1.7. That doesn't actually burn all that many calories. It's a good start, but 200 or so calories a day takes time before it will result in noticeable weight loss. If you eat extra after your workouts, you may be eating back all the calories you burned.
This seems like the best explanation @Seattlegirl25 .
Are you using Myfitnesspal's exercise calorie estimator to estimate calorie burn, and then eating those calories back? If so, that might be your problem.
The estimates the MFP app gives you for calorie burn for running/walking is usually WAY TOO HIGH. For example, MFP claims that if I run at 6 miles/hour for 50 minutes (so 5 miles) I will burn 630 calories.
How, this article from Runner'ss World tells me to calculate it differently, using the forumla .63 * (body weight in pounds) * miles run. So, according to this formula, I'm actually only burning 519 calories in a 5-mile run.
So you could be overestimating your calories burned and then eating too much back, negating your deficit. Try the calculations in the article I linked and see if that makes a difference.
If you're not eating back your exercise calories then there's something else going on.2 -
herownkindofwonderfull wrote: »kommodevaran wrote: »Genetics will not prevent someone from losing weight if a deficit is present, medical conditions will not prevent someone from losing weight if a deficit is present.
If she's not losing weight there is no deficit present. Her BMR might be making it difficult for her to achieve that deficit but it's still the only thing she needs to lose weight.
And yes it is that simple, it's not easy but it is simple.
Not necessarily true. Take for instance Hypothyroidism (extreme cases). I was working out and eating at a defecit and gained over 100lbs in 4.5 months. It wasn't until I was finally diagnosed and after years of getting my levels right that I was able to start losing weight again. And even with that being said, there are some intolerances I have that mess up my levels even on the medication (ie: soy). Just saying.
Seattlegirl25 -
Things I would try:
1. Change up your workout routine. Our bodies get used to routines very quickly, and those exercises won't do the same things for us anymore. Do you belong to a gym? Variations include new leg, arm, abdomen exercises and I would change up monthly. It targets different muscle groups, which in turn will help burn more calories. Also changing up your cardio. Start doing the stairmaster or the elliptical. You are working your body in different ways, which will stimulate weight loss in most cases
3. Add more water to your diet... a big thing (as others have mentioned) is water weight. How do you get rid of excess water weight? Drinking more water. I would strive for a gallon a day, if you are active.
5. Try changing up your diet. I just started Keto, and it's going great so far.
7. Test more than just your metabolic rate... Make sure you get some full panels done. There are lots of disorders that can cause weight gain, which could be what is happening only oyu are still buring calories and at a defecit, so you see no change.
9. Keep track of your measurements. You may be gaining muscle and therefore not seeing the scale move, but you're still losing inches.
Keep in mind the body fluctuates in weight up to and sometimes over 10lbs per day due to water weight. This is normal.
Also, make sure you are weighing yourself at the same time every day. If possible, first thing in the morning after you pee.
I hope this helps!!!
I may have a long way to go myself but I used to run bootcamps and do personal training back before my thyroid issues came about. It has been a whole new game for me. But I am educated on a lot of this.
Feel free to add me
Good luck!
It may have seemed like this, but this is pure confirmation bias with no scientific foundation.
100 lbs x 3500 kcals / 120 days = 2917 surplus calories/daily. Gaining weight at this rate would require you to eat an additional 2917 calories each day.
Thyroid, in the most extreme cases modifies Resting Energy Expenditure (REE) by ~5% from clinical observation. That is 80 kcals/day out of a 1600 kcal/day calorie budget.
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All i can say is ive been there
Started jogging and was eating 100% right, weight didnt move for 6 weeks then all of a sudden -7lb! Yay3 -
Seattlegirl25 wrote: »I discovered my metabolism is a bit low -- I did a metabolic resting test and found it was at 1,300 calories. Which is a bit low for me (163lbs). But I haven't been able to drop weight for six months, not a pound will come off. I weigh my food and vegetables are my co-pilot.
I think these tests can be off, and it might be worth having it done again, but assuming it is okay and you are aiming for 1200, that's a small deficit and can easily be off due to common logging errors -- and must be, if you have had your RMR tested and are eating below it and not losing. Thus, one option would be to open your diary and get some pointers from experienced and successful loggers.
If not comfortable with that, you could ask some friends here to look at it.She suggested I start doing some intense exercise and weight training. Done and done.
I began exercising more religiously (3-4 times a week) last week, continue with tracking my calories and all that jazz. I gained a pound or so. At this point I am about to tear out my hair. I am doing everything correctly and no matter what happens, nothing comes off.
Anyway... my question is how soon after starting a new exercise regime do you usually see results?
Sometimes when you start something new you gain water weight, as others said. I'd give it more time than a week, for sure. Also, obviously, TOM can affect weight fluctuations.
Stress can also mess with weight loss, so one thing I'd suggest if you are working with a doctor anyway, is to set some non scale goals and stop stressing about the scale for a few weeks. Keep logging and sticking to calories, but focus on an exercise goal or eating goal or I dunno, whatever you know will positively affect health and you have complete control over.
I was convinced I could not lose weight at one point (I was wrong) so just decided I would be as healthy as possible no matter what and set fitness goals. I did lose weight, but I think that really helped my frame of mind and feeling of control.Seattlegirl25 wrote: »I am doing squats (up to 40), push-ups (30) and sit ups (30). This beginning from 0. I jog for 10-20 minutes then walk an additional 30 at a 3.5mph pace. I track distance jogged with time.
This is great, but likely is not burning a lot of calories. Probably about 200. So even with the new exercise you are going to have to be super careful with calories, and may want to find other ways to increase overall TDEE. One option is just walking more throughout the day -- do you track steps at all?1 -
collectingblues wrote: »dinadyna21 wrote: »collectingblues wrote: »dinadyna21 wrote: »herownkindofwonderfull wrote: »kommodevaran wrote: »Genetics will not prevent someone from losing weight if a deficit is present, medical conditions will not prevent someone from losing weight if a deficit is present.
If she's not losing weight there is no deficit present. Her BMR might be making it difficult for her to achieve that deficit but it's still the only thing she needs to lose weight.
And yes it is that simple, it's not easy but it is simple.
Not necessarily true. Take for instance Hypothyroidism (extreme cases). I was working out and eating at a defecit and gained over 100lbs in 4.5 months. It wasn't until I was finally diagnosed and after years of getting my levels right that I was able to start losing weight again. And even with that being said, there are some intolerances I have that mess up my levels even on the medication (ie: soy). Just saying.
Seattlegirl25 -
Things I would try:
1. Change up your workout routine. Our bodies get used to routines very quickly, and those exercises won't do the same things for us anymore. Do you belong to a gym? Variations include new leg, arm, abdomen exercises and I would change up monthly. It targets different muscle groups, which in turn will help burn more calories. Also changing up your cardio. Start doing the stairmaster or the elliptical. You are working your body in different ways, which will stimulate weight loss in most cases
3. Add more water to your diet... a big thing (as others have mentioned) is water weight. How do you get rid of excess water weight? Drinking more water. I would strive for a gallon a day, if you are active.
5. Try changing up your diet. I just started Keto, and it's going great so far.
7. Test more than just your metabolic rate... Make sure you get some full panels done. There are lots of disorders that can cause weight gain, which could be what is happening only oyu are still buring calories and at a defecit, so you see no change.
9. Keep track of your measurements. You may be gaining muscle and therefore not seeing the scale move, but you're still losing inches.
Keep in mind the body fluctuates in weight up to and sometimes over 10lbs per day due to water weight. This is normal.
Also, make sure you are weighing yourself at the same time every day. If possible, first thing in the morning after you pee.
I hope this helps!!!
I may have a long way to go myself but I used to run bootcamps and do personal training back before my thyroid issues came about. It has been a whole new game for me. But I am educated on a lot of this.
Feel free to add me Good luck!
How low was your BMR with I'm guessing untreated hypothyroidism? Based on how much you say you gained during the course of 4.5 months you would need to be eating 2500 calories over your TDEE to gain that much that quickly.
Clearly there was no deficit present, Hypothyroidism can't create matter out of thin air.
Anyone here with Hypothyroidism can tell you that while it might challenging it's not impossible to lose weight with this condition.
It can't create matter, but it can create water retention -- and retention that typical diuretics won't remove.
It's not impossible to lose weight once it is well treated, but it is mind-boggling difficult to lose it if it is uncontrolled.
I've been hypothyroid for 30 years. Suddenly this summer, gained 9 pounds in a matter of months.
I track *everything* to a level of unhealthy meticulousness. Had my BMR tested -- came back higher than expected. I know without a doubt that I am in a calorie deficit. (And my dietitian would actually like to see me eat more.)
The reality of the situation? At the last test, when I hammered home to my endo that Things Are Not OK, my TSH was found to be trending upward and was the highest level it had been in 10 years. It's only been after adjusting my meds that things have started leveling out.
It wasn't that my metabolism was crashing (that was the first thought and what led us to the BMR testing -- that years of an eating disorder had taken its toll). It's that poorly controlled hypothyroid *can* lead to weight gain that isn't fat gain -- you don't have to eat over your TDEE to gain water weight.
I'm not trying to discount your experience but 9lbs of water weight is understandable with your condition. 100 lbs of water weight? I find that a lot harder to believe. With that much water weight she'd be in the hospital with edema, that much fluid retention is life threatening.
That's very true. But, my entire point was that yes, you can have hypothyroid and gain weight without eating in a calorie surplus.
This (the bolded), I'm sorry to say, is patently false, by definition . . . and I say that as a severely hypothyroid person.
If you (generic you) are hypothyroid, and not adequately treated (high TSH, impaired T3/T4 conversion, whatever) the so-called calorie "calculators" may be inaccurate for you, i.e., give you too high a calorie target. Even if you have no medical conditions, the so-called "calculators" may overestimate your needs. (Reference: https://examine.com/nutrition/does-metabolism-vary-between-two-people/ ).
If you gain weight over a lengthy time period - other than temporary water weight - you are eating in a calorie surplus with respect to your personal, actual calorie needs. Your needs may be lower than average (lower than calculators say). But, if you gain long term, you are eating above them.
OP, it's wonderful that you're exercising. That's a very healthful thing. The amount of exercise you're doing is not large, however, calorically speaking, I'm sorry to say. I don't know your size - you may've said, I'm sorry, I don't remember - but for me at 5'5", 120s, it'd probably be around 200, certainly no more than 300 calories.
RMR of 1300 is not appallingly low. RMR is what you'd burn in a coma, or close to it. You burn more calories doing daily life stuff - job, chores, hobbies, personal care - on top of RMR. That daily life stuff can be hundreds of calories, sometimes more than your RMR. RMR + daily life stuff = NEAT (Non-Exercise Activity Thermogenesis). On top of that, you add a few hundred calories of intentional exercise. NEAT + exercise = TDEE, which is the actual number of calories you'd need to maintain current weight.
Clear thinking about all of this is essential to problem solving, and there's been at least as much fuzziness and woo on this thread as clear thinking.
If you gain weight over the long term, you are eating more than your personal TDEE. If you stay at the same weight long term, you're eating close to your personal TDEE. By definition. (Your TDEE may be non-average, perhaps severely so).
OP, people are trying to help you - maybe not perfectly, but trying. I believe you that you are weighing food and tracking carefully. I believe you that you are not losing. I can even believe that you require fewer calories than average people. If you open your diary, some people may have useful insights. A bunch of other people people will say silly, pointless things. If your core issue is a poorly-managed medical condition, none of that may help.
I'd suggest that you open your diary (maybe just for a few days) in the hope of getting useful feedback, even though you may get a big load of nonsense alongside it.
But it's your call.9 -
When I started running 13 years ago, I wasn't that overweight so I didn't change my diet. With this in mind it took around two years of running 40 miles a week to change shape and "feel like a runner".
Running is great exercise, but it isn't a cure all. Later, when started to take my running more seriously, I wanted to improve my marathon times, I was running 70 miles a week but I didn't lose a single lb.
It was only by strictly counting calories that I ever managed to get close to a goal weight.3 -
Stanman571-
Also true but not everyone wants a 3 hour gym session when doing cardio and resistance in the same day. Interval training just increases the intensity but does cut down the time meaning that you can burn just as many if not more calories as if you had done a longer steady state session.
Yes your rest is important but the duration between each set depends on what you are trying to acheive0
This discussion has been closed.
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