What am I doing wrong?

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shayou
shayou Posts: 5 Member
in Health and Weight Loss
Hey guys,

I'm not new to MFP. I've been logging my food for the past 1023 days (jeez!).
I am 5''7 (172cm), 147lb (about 67kg).
I've lost the weight I wanted about 5 years ago, maintained my weight pretty nicely, but now would like to lose another 5lb to look more toned.

I do have a fitbit to track my calories burn.
I work out about 6 times a week:
- 3 sessions of HIIT
- 1 session of weight
- 2 sessions of yoga

My food is mainly veggies and fruits, meat, eggs, cheese, nuts and some bread.
I don't eat a lot of rice, pasta or potato..
I have cut all artificial sugar as a test since the beginning of 2018.

I have a deficit of about 500 calories every single day (besides saturday where it's my "cheat day").
Yes, I do weigh and log every single thing i eat.
But I don't lose the fat. My body fat, recently measured through ultrasound was about 27% and it's staying there, not moving.
So I must be doing something wrong, but what?

Would appreciate your constructive criticism please :)
Thank you!

Replies

  • Lesscookies12
    Lesscookies12 Posts: 140 Member
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    You're at a normal weight I agree with the user above eat at maintenance, and take up weight lifting good luck!!
  • rheddmobile
    rheddmobile Posts: 6,840 Member
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    If it's been a while and you're not losing, you're not in a deficit and need to cut calories. Take a hard look at your cheat meals to be sure you're not wiping out your deficit, double check your logging, then cut 250 calories.

    If you want to look more toned (same size but more muscle) you could also swap a day of HIIT for a day of weights.
  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
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    I’d agree that looking into recomp might be the answer here. I also wonder if you might be overestimating your calories burned - a Fitbit isn’t going to be very accurate with HIIT or weights (although if that’s not a change from when you lost before, you seem to be compensating for it just fine).
  • AnnPT77
    AnnPT77 Posts: 32,370 Member
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    If you haven't lost weight over the long(ish) haul, you aren't in a deficit, by definition.

    Calorie goal "calculators", including the one built into MFP, don't calculate. They estimate. People vary.

    Eating and exercise are estimates, too.

    Eat less, and/or move more (exercise or NEAT) to lose a bit more weight.

    Or decide you're happy where you are.

    Or . . . .

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

    Or . . .

    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners

    . . . then . . .

    https://community.myfitnesspal.com/en/discussion/10320115/cutting-techniques-post-bulk

    Best wishes!
  • positivepowers
    positivepowers Posts: 902 Member
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    tv3mTVK.jpg
  • Francl27
    Francl27 Posts: 26,371 Member
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    First, those ways of measuring body fat are not accurate at all.
    Second, with your stats, you might want to keep a 250 deficit and hit the weights 3x a week instead of 1. You won't grow muscle with weight lifting once a week and starving yourself.
  • rianneonamission
    rianneonamission Posts: 854 Member
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    Drop the HITT down, opt for more weight sessions.
  • jgnatca
    jgnatca Posts: 14,464 Member
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    You obviously know how to lose weight. Only small changes are needed to make a difference.
  • for_ever_young66
    for_ever_young66 Posts: 2,881 Member
    edited March 2018
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    You might want to up your strength training. Probably use some light weight dumbbells if you're not used to lifting. Replace one of the yoga days with strength training (which gives you 2 strength training days) and replace one of your HIIT days with some running. Running burns mega calories.
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
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    Tighten your logging, to lose those last few pounds it takes being meticulous in weighing/measuring everything you eat. For me I cut out one snack in the day which averaged 250 cals and lost 5 lbs in just under 3 months by just doing that one thing.
  • stanmann571
    stanmann571 Posts: 5,728 Member
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    You're not doing enough strength training to drive the desired change in body composition.
  • psuLemon
    psuLemon Posts: 38,395 MFP Moderator
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    Cheat days and even cheat meals can destroy a deficit for those use us who are lean. Also, i agree that you need more weight training to help with body composition.
  • shayou
    shayou Posts: 5 Member
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    Wow thank you all for your opinion and advice.
    Lots of things to look into now and try out.
    Thank you!
  • quiksylver296
    quiksylver296 Posts: 28,442 Member
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    stanmann571 wrote: »
    You're not doing enough strength training to drive the desired change in body composition.

    Yep. Lift heavy. Eat at maintenance. You'll find it's not about those last 5 pounds.
  • clicketykeys
    clicketykeys Posts: 6,568 Member
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    AnnPT77 wrote: »
    If you haven't lost weight over the long(ish) haul, you aren't in a deficit, by definition.

    Calorie goal "calculators", including the one built into MFP, don't calculate. They estimate. People vary.

    Eating and exercise are estimates, too.

    Eat less, and/or move more (exercise or NEAT) to lose a bit more weight.

    Or decide you're happy where you are.

    Or . . . .

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

    Or . . .

    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners

    . . . then . . .

    https://community.myfitnesspal.com/en/discussion/10320115/cutting-techniques-post-bulk

    Best wishes!

    ... wait, do we not have a heart eyes emoji? because I think I might swoon! ^.^ I love your posts!

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