Not losing weight!

Angie_au · January 2018

Hi,
It’s been 3 weeks and I’ve only lost 0.3kg. I’ve been recording what I eat as accurately as I can but am still not losing. It’s making me really frustrated and I’m feeling really down. I’m 163cm and currently weigh 73.2 (started at 73.5 at the start of Jan). My goal was really to lose already 2kg by the end of Jan, and get to 66-67kg by end of March. I tried losing weight all of last year, wasnt successful and just started mfp in dec last year. Can anyone look at my diary and give me any tips? I try to exercise 2-3 times a week and eat 1200-1500 a day. I usually have one cheat day/meal that’s usually on Friday when I go out at night (about once every 2 weeks). I’m just feeling a bit depressed and annoyed that I’ve been trying so hard and not getting anywhere

Poisonedpawn78 · January 2018

You need to make your diary public for us to give suggestions.

Besides that, it is important to note that your goal of around 4lbs for the month can easily be hidden by other factors. you MAY have lost 3-4lbs of fat and gained 3-4 lbs of water that isnt flushed out yet. You definitely need a bit more time when you have less weight to lose to see it show on the scale.

diannethegeek · January 2018

Settings > Diary Settings > Public

You'll have to change your diary settings for any of us to see it. Without looking, these would be my generic tips:

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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. You might also be sure your scale is working and doesn't need new batteries or anything.

8. 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.

Angie_au · January 2018

Ok changed my settings now. Thanks!
I have been weighing me good, the only meal I have trouble logging is dinner which my mum cooks as she usually cooks dinner. We mainly eat Asian food like veg/meat stir fry, soups and rice. I don’t eat rice at night and only eat the soups and stir fry which don’t contain much oils. But it’s quite hard to measure but my mum generally cooks quite healthy for me and the family, not using much oil. Or if she does I won’t eat them.
I guess I’ll continue being patient and logging as accurately as I can

I should be getting my period late next week so I am expecting a weight increase again

Angie_au · January 2018

Just took a look at my daily weighs on a graph from my happyscale app, and feeling a bit better/encouraged. At least the trend seems to be going down overall.. I just got to keep strong and keep going. I can do this!

yirara · January 2018

Stur fries can contain a lot of oil, otherwise it would not be ‘frying’. If your mom is cooking then maybe you can approach this differently

Wait another 3 weeks or so. Are you losing, and at what rate?

Always do the best estimate for dinner. See if you can weigh the amount of rice in grams your mum cooks. Then estimate how much of that you have a dinner. Rice is very rich in calories: 80gr dry (that’s not much!) is nearly 300 cal!

1. Take the tdee mfp calculated for you
2. Use all calories you ate and add them together, divide by numbers of days. compare with tdee: that’s the weight loss you should have had
3. 7000kcal are approx. 1kg.
4. How much weight did you really lose? (Important: don’t do this during your menstruation or after a very salty meal as both lets us hold more water).
5. If you lost a lot less then you have to assume that you’re not measuring correctly or that your dinner is much richer than you thought. Either continue eating dunner like this and less during the day or eat less dinner.

This is how I dealt with fantastic Indian lunches at work when I was still losing weight. Ok, I built a spreadsheet for daily input, with moving averages, etc. But you can also look at it a few weeks at a time.

aarongrimes534 · January 2018

Keto really helped me. I discovered this article that lead me in the right direction. bodyinvictus.wordpess.com

callsitlikeiseeit · January 2018

hopleyjana2049 · January 2018

I started weight loss 7 months ago. I was 66 kg and 180 cm tall. I wanted to get down to 60. I have only just reached my goal this week. It took me 7 weeks before I dropped first 0.5 pound. I know, half a pound, ridiculous. I cleaned my diet, added more fruit, veg, protein. Cooked all my meals, and pre planned all my meals for the day. Drank about 3 litres of water, exercised like mad and still only lost half a pound in 7 weeks. I was in big deficit too. And then in one week, I lost 4 pound. Don’t give up, it takes time. Look at your diet, plan your meals for the day and log them. Stick to your calories and move more. It will eventually drop. Lift weights. And lift heavy.

Angie_au · January 2018

Ok thanks everyone. Going to try plan meals in advance that way I’m less likely to eat bad if I have a plan in place. Will keep pushing through.. feel free to add me and see my progress (hopefully)

Marilyn0924 · January 2018

OP, are you weighing all solids, measuring all liquids? Packaged foods are notoriously incorrect and using entries based on 1 slice, or 1 piece/1 bar etc can leave you eating more than you realize.

Not losing weight!

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