Holding on to your weight
elizabethrhoads78
Posts: 18 Member
I was wondering if anyone has had issues with holding on to their weight no matter how many calories they restricted, or how hard they worked out. This is my fifth week dieting and working out. I just recently joined MFP this week, but prior to this week my diet consisted of 1200-1300 calories a day and working out 5-6 days per week. My workouts consists of 15 minutes, level 5 on the stair climber, walking very briskly on average 5 miles a day, my Fitbit calculates 14000-15000 steps per day. Also, I incorporate a lot of strength training into my workouts. I have not lost one pound in five weeks and am starting to get discouraged. I don’t have much weight to lose but I would think a person would lose at least one pound in five weeks. Does anyone know how much a potential hormone imbalance can affect weight loss? Or any other potential reasons that can cause this? Thank You
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Replies
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How are you measuring your food intake? Are you using a digital food scale for all solids? Using measuring cups/spoons? Eyeballing?
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What are your stats?0
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If you haven’t lost in five weeks then you’re eating more than you think1
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That isn't how things work. A consistent calorie deficit over time leads to weightloss. If you're not losing weight, you're not in a sustained calorie deficit. Overrestricting and overexercising often leads to self-sabotage, decreased NEAT, rewarding yourself with food, rebound overeating, but that's you eating too much, not your body holding onto weight.elizabethrhoads78 wrote: »I was wondering if anyone has had issues with holding on to their weight no matter how many calories they restricted, or how hard they worked out.
Logging food intake correctly will make a great difference.This is my fifth week dieting and working out. I just recently joined MFP this week, but prior to this week my diet consisted of 1200-1300 calories a day and working out 5-6 days per week.
You're eating more than you think. Start logging/tighten up your logging.I have not lost one pound in five weeks and am starting to get discouraged.
The smaller you are, the slower you'll lose. But tighten up your logging.I don’t have much weight to lose but I would think a person would lose at least one pound in five weeks.
Not much. Neglible.Does anyone know how much a potential hormone imbalance can affect weight loss?
You're eating more than you think. Start logging/tighten up your logging.Or any other potential reasons that can cause this?5 -
If you're really eating only 1200-1300 calories and still not losing weight, try keeping to a whole foods plant-based diet for a while - no animal products, and no added oil. Eat your fill of veggies, fruit, beans, lentils, and starchy carbs like potatoes and brown rice, all made without oil. Drink water, not juice (only whole foods).25
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Flow chart time!2
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Lots of info about working out but not much about calorie intake. I'd focus on calorie intake rather than all of the exercise.2
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How are you tracking intake calories and activity calories, what are your stats(height/weight/goal weight/calorie allowance calculated), try opening up your diary.0
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MichelleF115 wrote: »If you're really eating only 1200-1300 calories and still not losing weight, try keeping to a whole foods plant-based diet for a while - no animal products, and no added oil. Eat your fill of veggies, fruit, beans, lentils, and starchy carbs like potatoes and brown rice, all made without oil. Drink water, not juice (only whole foods).
"Eat your fill" will lead to a calorie surplus if she's not tracking her intake regardless of whatever foods she eats. Eating whole foods does not cause weight loss, a calorie deficit does.2 -
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Get a food scale. Use it. Weigh everything. Log everything. No skipping, cheating or forgetting. Do this faithfully for 4-6 weeks.
If you still aren't losing at that point, see a doctor.3 -
Marilyn0924 wrote: »How are you measuring your food intake? Are you using a digital food scale for all solids? Using measuring cups/spoons? Eyeballing?
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I use measuring cups/spoons for everything that I can, I don’t use a scale.0
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elizabethrhoads78 wrote: »
I use measuring utensils for everything that I can, I don’t use a scale.Marilyn0924 wrote: »How are you measuring your food intake? Are you using a digital food scale for all solids? Using measuring cups/spoons? Eyeballing?
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TavistockToad wrote: »What are your stats?
39 years old, 5ft “5”, 138 poundsTavistockToad wrote: »What are your stats?
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Check out this thread, OP.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p11 -
Do you actually have weight to lose in the first place...you're pretty much smack in the middle of a healthy BMI...is the lower end of BMI realistic for your frame/build?
Sometimes losing weight isn't the answer, and if you're already relatively lean and trying to get super lean, you're going against human biology.2 -
kommodevaran wrote: »
That isn't how things work. A consistent calorie deficit over time leads to weightloss. If you're not losing weight, you're not in a sustained calorie deficit. Overrestricting and overexercising often leads to self-sabotage, decreased NEAT, rewarding yourself with food, rebound overeating, but that's you eating too much, not your body holding onto weight.elizabethrhoads78 wrote: »I was wondering if anyone has had issues with holding on to their weight no matter how many calories they restricted, or how hard they worked out.
Logging food intake correctly will make a great difference.This is my fifth week dieting and working out. I just recently joined MFP this week, but prior to this week my diet consisted of 1200-1300 calories a day and working out 5-6 days per week.
You're eating more than you think. Start logging/tighten up your logging.I have not lost one pound in five weeks and am starting to get discouraged.
The smaller you are, the slower you'll lose. But tighten up your logging.I don’t have much weight to lose but I would think a person would lose at least one pound in five weeks.
Not much. Neglible.Does anyone know how much a potential hormone imbalance can affect weight loss?
You're eating more than you think. Start logging/tighten up your logging.Or any other potential reasons that can cause this?
I agree with everything your saying and I do log everything I eat. After not losing anything the first two weeks I really tightened up on the logging. I have lost weight before, 40 pounds five years ago after having my son and it wasn't this difficult. I have gained 12 of those ponds back over the last five years and that's what I'm trying to lose again. I'm eating less than I did then and exercising more so I'm having a hard time wrapping my brain around this. However, I'm 5 years older and maybe that has something to do with it. I'm going to take in all the feedback I'm receiving and give myself more time. Thank You0 -
gamerbabe14 wrote: »Lots of info about working out but not much about calorie intake. I'd focus on calorie intake rather than all of the exercise.quiksylver296 wrote: »Get a food scale. Use it. Weigh everything. Log everything. No skipping, cheating or forgetting. Do this faithfully for 4-6 weeks.
If you still aren't losing at that point, see a doctor.
I will definitely get one. Thank You!1 -
It's not your age. You can't really compare to pregnancy weight either. Either way, at a higher weight, you can lose faster with less effort (and more food). You don't even know if your're eating less than five years ago, because you aren't logging properly (usning a food scale).elizabethrhoads78 wrote: »kommodevaran wrote: »
That isn't how things work. A consistent calorie deficit over time leads to weightloss. If you're not losing weight, you're not in a sustained calorie deficit. Overrestricting and overexercising often leads to self-sabotage, decreased NEAT, rewarding yourself with food, rebound overeating, but that's you eating too much, not your body holding onto weight.elizabethrhoads78 wrote: »I was wondering if anyone has had issues with holding on to their weight no matter how many calories they restricted, or how hard they worked out.
Logging food intake correctly will make a great difference.This is my fifth week dieting and working out. I just recently joined MFP this week, but prior to this week my diet consisted of 1200-1300 calories a day and working out 5-6 days per week.
You're eating more than you think. Start logging/tighten up your logging.I have not lost one pound in five weeks and am starting to get discouraged.
The smaller you are, the slower you'll lose. But tighten up your logging.I don’t have much weight to lose but I would think a person would lose at least one pound in five weeks.
Not much. Neglible.Does anyone know how much a potential hormone imbalance can affect weight loss?
You're eating more than you think. Start logging/tighten up your logging.Or any other potential reasons that can cause this?
I agree with everything your saying and I do log everything I eat. After not losing anything the first two weeks I really tightened up on the logging. I have lost weight before, 40 pounds five years ago after having my son and it wasn't this difficult. I have gained 12 of those ponds back over the last five years and that's what I'm trying to lose again. I'm eating less than I did then and exercising more so I'm having a hard time wrapping my brain around this. However, I'm 5 years older and maybe that has something to do with it. I'm going to take in all the feedback I'm receiving and give myself more time. Thank You1 -
gamerbabe14 wrote: »MichelleF115 wrote: »If you're really eating only 1200-1300 calories and still not losing weight, try keeping to a whole foods plant-based diet for a while - no animal products, and no added oil. Eat your fill of veggies, fruit, beans, lentils, and starchy carbs like potatoes and brown rice, all made without oil. Drink water, not juice (only whole foods).
"Eat your fill" will lead to a calorie surplus if she's not tracking her intake regardless of whatever foods she eats. Eating whole foods does not cause weight loss, a calorie deficit does.
The crazy thing is that I am doing this. I eat a lot of beans, veggies and I drink a smoothie every morning that consists of one green banana (resistant starch), 4 strawberries, 1 tbls of flaxseed, 1.5 cups of almond milk and 1 cup of ice. I avoid gluten and dairy whenever possible. I appreciate all your suggestions and will try and make sure everything is whole food based. Thank You0 -
I just wanted to offer you some encouragement. Don't get discouraged - you will figure this out. I would look more closely at your food intake, rather than the exercise.0
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Yeah, but that is not necessary. (And you are already doing it.) What's necessary for weightloss, is to weigh and log your food correctly.elizabethrhoads78 wrote: »gamerbabe14 wrote: »MichelleF115 wrote: »If you're really eating only 1200-1300 calories and still not losing weight, try keeping to a whole foods plant-based diet for a while - no animal products, and no added oil. Eat your fill of veggies, fruit, beans, lentils, and starchy carbs like potatoes and brown rice, all made without oil. Drink water, not juice (only whole foods).
"Eat your fill" will lead to a calorie surplus if she's not tracking her intake regardless of whatever foods she eats. Eating whole foods does not cause weight loss, a calorie deficit does.
The crazy thing is that I am doing this. I eat a lot of beans, veggies and I drink a smoothie every morning that consists of one green banana (resistant starch), 4 strawberries, 1 tbls of flaxseed, 1.5 cups of almond milk and 1 cup of ice. I avoid gluten and dairy whenever possible. I appreciate all your suggestions and will try and make sure everything is whole food based. Thank You1 -
My suggestion to you is to research metabolic suppression. Maybe take a look at reverse dieting (or at least the reasons behind it). It is possible that even though you eat well in general, your metabolism is just not performing all that great. Hormones can absolutely play a role, and if your metabolism is off so are your hormones because they're all connected.
All I can say is I feel your pain. I'm increasing calories right now, which is essentially an effort to stabilize my metabolism because I can't seem to get it to budge. I'm also working with a nutritionist to help me track every little thing (and call BS if I don't).
Yes, tracking is crucial - but it absolutely is possible to track perfectly and still not lose at the rate one would expect.
Good luck!10 -
12 lbs is hard, just like the "last 10" when losing a lot. You should target calories for about 0.5 lb loss per week. This is a 250 calorie deficit. You must Wright food accurately, use accurate entries etc. You have a very small margin if error. One meal of overeating and you can wipe out your weekly deficit (about 1750/week ). Most restaurant meals are more than that, especially with wine, rolls, fries, and/or dessert. You will be very sensitive to water fluctuations, which are not fat , but will cause the scales to stall. You can do it, many have, but it takes time, patience, attention to detail, and diligence.3
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You will be very sensitive to water fluctuations, which are not fat , but will cause the scales to stall.
On that note - I posted this in another thread recently, but I'll put it here as well because I don't know how often OP is checking her weight...
I log my weight in a group I'm a part of here, every Friday - but I weigh myself every day.
For the past month, my weekly weigh-ins have been 146.5lbs. Every single week. If I wasn't weighing daily, I might have believed I was stuck or that my scale was faulty! But in that four weeks I actually saw everything from 145.5 to 148, so I wasn't stuck at all - it was just a fluke that the natural fluctuations happened to settle on the same weight every Friday. (It finally went down last week.
)
So, weigh every day if the ups and downs aren't going to freak you out. Take measurements and photos as well. And take notice of the people who are telling you to weigh everything, log accurately, and have patience. This method works, if you follow it properly and you give it time to work.1 -
quiksylver296 wrote: »Get a food scale. Use it. Weigh everything. Log everything. No skipping, cheating or forgetting. Do this faithfully for 4-6 weeks.
If you still aren't losing at that point, see a doctor.
Thanks for sharing this chart.0 -
elizabethrhoads78 wrote: »TavistockToad wrote: »What are your stats?
39 years old, 5ft “5”, 138 poundsTavistockToad wrote: »What are your stats?
Sounds like an ideal weight , how much were you looking to lose? I think because you’re at a healthy weight you’re not losing any more.
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Just out of curiosity given your age, are you perimenopausal? Have you had your thyroid checked? It seems to be an issue for many women mid 30's to mid 40's.0
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