Another why can't I lose weight thread

Lifterofheavystuff wrote: »

JeromeBarry1 wrote: »

@Lifterofheavystuff Follow the advice above. Read the information on the posted links. Your weight of 215 is close to mine, which today is 217. I have my activity level set to "sedentary". I log all my exercise and eat most of the awarded calories. My goal is to lose 0.5 lb per week. My calorie budget is 1730 per day, modified by added exercise. Due to the large difference between my calorie budget of 1730 and yours of 2100, I'm going to suggest that you have incorrectly interpreted the instructions on the Settings>Diet/Fitness Profile.

I will look into it and adjust my only thing is I am not abit sedentary unfortunately I don't get time to sit around so if I lower my daily calorie intake like you are suggesting I would be in the same situation considering I only consume between 1200 and 1600 a day anyway
Thank you for your input I do appreciate it

You're eating more than you think you are. Reset your goal to maintain. Eat to that calorie goal, including any purposeful exercise you do. Weigh on a food scale every single morsel you put in your mouth.

Wait two weeks.

Adjust your loss rate to 1lb per week and eat to your calorie goal (not under eat) including calories earned through purposeful exercise (not general activity). Weigh every single morsel you put in your mouth.

Keep doing this and your weight will drop. It will be slow, but it will drop.

Lifterofheavystuff wrote: »

deannalfisher wrote: »

bagels; rice; farro; shredded wheat cereal; chicken, greek yogurt, protein shakes - it depends on what i'm feeling on a given day and if i've taken the time to do good meal prep or if i'm flying by the seat of my pants - i've had more microwave dinners recently (healthy choice, evol) because my work hours and then class at night plus marathon training have been kicking my *kitten*

Well done on the marathon training

You must eat these in high amounts to build up those calories
I eat breakfast a snack few hours later dinner and a snack again at night
I can't see how I can factor in more food
I eat healthy no chocolate fried food or takeaway I'm at a bit of a loss with it all at this point

Not necessarily more food, just more calories: https://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1

deannalfisher wrote: »

Lifterofheavystuff wrote: »

deannalfisher wrote: »

bagels; rice; farro; shredded wheat cereal; chicken, greek yogurt, protein shakes - it depends on what i'm feeling on a given day and if i've taken the time to do good meal prep or if i'm flying by the seat of my pants - i've had more microwave dinners recently (healthy choice, evol) because my work hours and then class at night plus marathon training have been kicking my *kitten*

Well done on the marathon training

You must eat these in high amounts to build up those calories
I eat breakfast a snack few hours later dinner and a snack again at night
I can't see how I can factor in more food
I eat healthy no chocolate fried food or takeaway I'm at a bit of a loss with it all at this point

all your limitations are self-imposed

This ^^. You seem to have all-or-nothing thinking about food. Nothing wrong with pizza & ice cream in proper portions if a person's nutritional needs are being met. There's no extra credit for more broccoli.

fitoverfortymom wrote: »

Lifterofheavystuff wrote: »

JeromeBarry1 wrote: »

@Lifterofheavystuff Follow the advice above. Read the information on the posted links. Your weight of 215 is close to mine, which today is 217. I have my activity level set to "sedentary". I log all my exercise and eat most of the awarded calories. My goal is to lose 0.5 lb per week. My calorie budget is 1730 per day, modified by added exercise. Due to the large difference between my calorie budget of 1730 and yours of 2100, I'm going to suggest that you have incorrectly interpreted the instructions on the Settings>Diet/Fitness Profile.

I will look into it and adjust my only thing is I am not abit sedentary unfortunately I don't get time to sit around so if I lower my daily calorie intake like you are suggesting I would be in the same situation considering I only consume between 1200 and 1600 a day anyway
Thank you for your input I do appreciate it

You're eating more than you think you are. Reset your goal to maintain. Eat to that calorie goal, including any purposeful exercise you do. Weigh on a food scale every single morsel you put in your mouth.

Wait two weeks.

Adjust your loss rate to 1lb per week and eat to your calorie goal (not under eat) including calories earned through purposeful exercise (not general activity). Weigh every single morsel you put in your mouth.

Keep doing this and your weight will drop. It will be slow, but it will drop.

I agree with this.

Your calorie goal should be set higher than it is for your own health but if you're maintaining then you're likely eating close to that already.

Lifterofheavystuff wrote: »

WinoGelato wrote: »

Lifterofheavystuff wrote: »

psychod787 wrote: »

Bro... 1600 cals. I am 6'3" active... lost 220 lbs... I am at relative maintenance at 3200-3300 cals. 350c 250p 100f

Man that's crazy I just don't know how to get in those calories bud

You don't know how to get the calories in but in the post just above this you said: "I eat no chocolate, fried food, or takeaway".

I'm not saying that these things need to make up the majority of your diet, but in an otherwise nutrient dense, balanced, CALORIE APPROPRIATE diet, there's nothing wrong with those foods in moderation.

I'm a 5'2 female who lost all my weight eating b/w 1600-1900 cals and am currently maintaining with a TDEE of 2200. You really going to tell me you can't eat more?

Totally agree nothing wrong with some chocolate etc in moderation

What I wanted to ask people is should I be eating more I just don't eat fried food etc very rare occasion my diet is mostly eggs meat and dairy can someone give me an idea of there typical day ehat they eat

Its help I'm after if people want to give it

Yes I agree I need to look at my diet better but I'm asking for an idea of what to eat daily I don't want to gain the weight back again

Consider gradually increasing your calorie level - say, add 100-200 per day, increasing once a week or two (after the diet break). If you do it gradually, you can see the effect on the scale and your energy level. While "starvation mode" as generally understood is not a thing, the following is a thing (and can be a continuing down-spiral): Inadequate fuel => subtle fatigue => reduced daily-life activity and lowered exercise performance => reduced calorie burn => slower than anticipated weight loss. Try fueling a little better.

I'm a 62 year old 5'5" 132 pound woman maintaining on around 2100-2300 gross, maybe 2000 or so net (imprecise because my intake varies quite a bit over the week). For light pre-workout breakfast, I eat peanut butter on Ezekiel pita, milk, and kefir. For brunch/lunch, I often eat oatmeal with nuts, seeds, Greek yogurt, berries, plus coffee with lots of milk. Dinner is veggie heavy, often 5-9 servings, plus some of various of these for protein: Beans, cheese, soy or chickpea pasta, eggs, nuts or seeds, tofu, tempeh, etc. (In case it isn't obvious, I'm vegetarian, which makes no difference to weight management or performance, just food selection.) For snacks, I eat fruit and/or protein, depending on where my macros sit that day. Sometimes I eat ice cream or drink craft beer or wine, but not daily.

If you need higher calorie intake, use the calorie dense foods post that's linked above.

I think your calories are too low and it's time to consider reverse dieting. You're body has gotten used to the level of activity you perform along with your calorie intake. If you're set at 2100 kcals and you're eating less, you're body can effectively go into starvation mode -- read as metabolism slowing waaaay down; weight loss comes to a halt.

If the stats you provided are accurate:
5'11''
20% bf
215 lbs
172 lbs of lean body mass
43 lbs of adipose tissue
~2058 BMR
~2980 TDEE

Your basal metabolic rate (BMR) is estimated to be around 2,058 calories a day. If you include your 6+ hours of active exercise a week, you total daily energy expenditure (TDEE) is around 2,980 calories a day. It isn't as simple as just creating a 500 calorie deficit and you'll lose weight, the body is much more complex.

Most people fall for the oversimplification of 500 cals a day, 3500 cals a week, 1 lb lost mentality.

Human metabolism, bioenergetics, and the endocrine system (hormones), etc. are not that simple. You have to realize a lot of this is estimation, a moving target, and constant experimentation with yourself.

Getting back to reverse dieting and figuring out your estimated maintenance caloric budget:

Maintenance calories are pretty the much the same as your TDEE. So, in this case, you're maintenance caloric budget, factoring in your active exercise is around 2,980 kcals a day. You're cutting diet would be in the neighborhood of ~2,387 kcals a day.

What you would want to do: every 7-10 days add 50-100 calories to your daily intake until you've reached your TDEE/maintenance caloric intake of ~2,980. Your macro spread would look something like the following:

Protein: 215 grams (4*215=860 kcals)
Carbs: 386 grams (4*386=1,544 kcals)
Fat: 64 grams (9*64=576 kcals)
Total: 2,980 kcals/day

Once you reach your maintenance calories, stay there for a 2-3 weeks, this will effectively reset your metabolism, and hormones. Then start the process of going back down to your cutting diet of 2,387 kcals a day. You'd perform this the same way you went up to your maintenance calories, by reducing your calories by 50-100 every 7-10 days. Your maintenance macro balance would look something like:

Protein: 258 grams (4*258=1032 kcals)
Carbs: 242 grams (4*242=968 kcals)
Fat: 43 grams (9*43=387 kcals)
Total: 2,387 kcals/day

Protein is the basis for all system repair and muscle growth (anabolism). Carbs and fats are energy sources the body uses to assist in repair, brain & kidney function, and balancing your hormones. Typically, a person eats more protein during a cut, compared to maintenance. It helps with satiety and it makes sure that you're body isn't going into catabolism (eating muscle). Any protein above and beyond what it uses for repair will be turned into glucose for energy. Also, make sure to stay hydrated, lots of water!

If you're active, especially as much as you state, you never want to drop your caloric intake below your BMR! This spells disaster for metabolism and a host of other issues. One of the big ones is that your cortisol (stress hormone) levels will be through the roof constantly, which will put a halt on metabolism and bring on catabolism and over training syndrome. Remember that stress is cumulative and lifting weights is stress on the central nervous system (CNS).

It is my sincere belief that if you follow these instructions you'll get your fat loss back on track and be much healthier. I'm proof this works as well as my other clients who have faced the same trials and tribulations through their body re-composition journeys.

Lifterofheavystuff wrote: »

deannalfisher wrote: »

bagels; rice; farro; shredded wheat cereal; chicken, greek yogurt, protein shakes - it depends on what i'm feeling on a given day and if i've taken the time to do good meal prep or if i'm flying by the seat of my pants - i've had more microwave dinners recently (healthy choice, evol) because my work hours and then class at night plus marathon training have been kicking my *kitten*

Well done on the marathon training

You must eat these in high amounts to build up those calories
I eat breakfast a snack few hours later dinner and a snack again at night
I can't see how I can factor in more food
I eat healthy no chocolate fried food or takeaway I'm at a bit of a loss with it all at this point

Lunch maybe?