Hard work not paying off
kfilcher
Posts: 2 Member
I’ve been within 15% of my calorie goal everyday for three weeks, been at the gym doing cardio and strength training 5 days a week and I haven’t seen any results yet. I’m still the exact same weight and feel exactly the same.
It’s so frustrating to not be seeing any results yet. Anyone else stuck like me? 😞
It’s so frustrating to not be seeing any results yet. Anyone else stuck like me? 😞
4
Replies
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How are you accounting for your food (weighing, eyeballing, cups/spoons)? Are you over or under 15% of your goal?6
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Is the exercise new? You might be retaining water from that. Are you weighing all of your food in grams with a food scale? If not, you might be overestimating your calorie intake.
Three weeks isn't that long to not show a change on the scale, you might just need to be patient and wait for the "whoosh." Stick with it!5 -
I've been there, many times.
I can only say this: don't quit.
The results come eventually.
I have gone MONTHS without visible progress.
Then you notice your pants don't fit.
Then more months, it seems like nothing is happening.
Then the new pants you bought to replace the ones that fell off, are now falling off.
And then one day, you look completely different than when you started.
But none of that can happen if you quit.
One woman who lost 80lbs said she didn't weigh herself for the first six months or so, then she suddenly saw results after 6months. She looks like a model now. But not for the first six months.
Look up the paper towel effect. It can help you gain patience in your journey.
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Also, depending on how much you have to lose, eating 15% over your goal might not create a very big deficit for you.7
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I’ve been within 15% of my calorie goal everyday for three weeks, been at the gym doing cardio and strength training 5 days a week and I haven’t seen any results yet. I’m still the exact same weight and feel exactly the same.
It’s so frustrating to not be seeing any results yet. Anyone else stuck like me? 😞
How many calories are you aiming for? Is that 15% over or under? How are you measuring your portions?
If your weight has literally been exactly the same for 3 weeks, try changing the batteries. There should be fluctuations from day to day.11 -
Patience and be sure you are measuring and logging correctly.4
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I totally feel you. It sounds sooooooooo cliche', but....keep going. A couple of years ago I joined a "brisk walking club". We would walk 20 miles per week on a local hilly path. I combined this with a smart eating plan and logged all of my food here. I was very disciplined. It literally took me about 7 weeks to see any double digit results. I have learned my body over the years. I simply lose weight slowly. I'll be eating right & exercising for 2 months without seeing more than 3-5 lbs difference on the scale. But after 5-6 weeks, I'll weigh in one day and be 12 pounds down. For some reason it just takes my body a while to catch on
. Also, take your bust, waist, hips and tummy measurements. I've been doing Keto & IF for 32 days. I'm down 16 lbs & my measurements are also dropping. Hang in there! 7 -
I’ve been measuring each thing I eat and I’m usually under my calorie goal, but some days feel like it’s hard to hit it. But there are some weekend days when I’m over by just a bit. The exercise is a new thing, I was pretty sedentary before. So i figured all this exercise would make me drop weight quickly.
I will definitely keep with it because I enjoy excercise now. It’s just disappointing to not see the scale move.
Thanks for the support everyone!4 -
Keep in mind, that if you exercise 5 days a week at the gym you may be dropping lbs of fat, but gaining on muscle, so your weight remains constant, but you are actually losing. You need to check your other measurements, or simply look how your old clothes fit now.
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I’ve been measuring each thing I eat and I’m usually under my calorie goal, but some days feel like it’s hard to hit it. But there are some weekend days when I’m over by just a bit. The exercise is a new thing, I was pretty sedentary before. So i figured all this exercise would make me drop weight quickly.
I will definitely keep with it because I enjoy excercise now. It’s just disappointing to not see the scale move.
Thanks for the support everyone!
But measure how? If you aren't using a food scale, you might want to try weighing everything out for a couple of weeks to see if perhaps you are eating more than you think. I found out I was eating 200-400 cals per day more than I thought because cups and spoons just aren't as accurate.11 -
Agree with kimny72, you need a scale. I recently put something on the scale that I’d been measuring out and found a 30% undercount.
Also, new exercise programs cause water retention in newly stressed muscles. It’s a common complaint here.6 -
Keep in mind, that if you exercise 5 days a week at the gym you may be dropping lbs of fat, but gaining on muscle, so your weight remains constant, but you are actually losing. You need to check your other measurements, or simply look how your old clothes fit now.
no fat loss and muscle gain is not a 1:1 ratio the scale not budging is not muscle gain and fat loss in equal amounts to not see the scale move. it doesnt work that way14 -
Stalls are not uncommon at all! I'm on my second "program" having lost 65lb. the first time around. I relaxed and ballooned back up, we're all human. This time around I'm taking the loss much slower in hopes that I have a more sustainable program. With that said, so many things can cause your efforts not to reflect on the scale. As aegean2 mentioned, adding muscle while dropping fat can trick the scale, and in some cases even cause it to go up as muscle is denser than fat. Sodium can play a big role as it causes water retention, be sure to play close attention to your sodium intake. Your body adjusting to a new diet and exercise routine will throw your metabolism and digestive track a curve ball, give your body time. Also make sure your weighing yourself at the same time every day. Your body weight can fluctuate several pounds during the day, especially during the morning. Overnight you can lose well over a pound of water weight in respiration and perspiration alone, couple that with using the restroom in the morning and you could be looking at a 3lb. difference between your weight when you went to bed and your weight after morning duties. As others have said, it's best to forget the scale for now and just focus on your plan, the results will come. However, if you really need the small victories then at least make sure your not sabotaging your information! Good luck my fitness pal!2
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CharlieBeansmomTracey wrote: »Keep in mind, that if you exercise 5 days a week at the gym you may be dropping lbs of fat, but gaining on muscle, so your weight remains constant, but you are actually losing. You need to check your other measurements, or simply look how your old clothes fit now.
no fat loss and muscle gain is not a 1:1 ratio the scale not budging is not muscle gain and fat loss in equal amounts to not see the scale move. it doesnt work that way
You also can't gain muscle eating at a deficit.3 -
CharlieBeansmomTracey wrote: »Keep in mind, that if you exercise 5 days a week at the gym you may be dropping lbs of fat, but gaining on muscle, so your weight remains constant, but you are actually losing. You need to check your other measurements, or simply look how your old clothes fit now.
no fat loss and muscle gain is not a 1:1 ratio the scale not budging is not muscle gain and fat loss in equal amounts to not see the scale move. it doesnt work that way
You also can't gain muscle eating at a deficit.
you can but its really hard to do and it cant be a large deficit.a deficit of 250 calories can sometimes result in muscle growth when doing a recomp,but its going to be limited to what you can do growth wise and its going to take time((a very slow process compared to a surplus). also those with a lot to lose,getting back into lifting and so on can gain a little bit and there is something called newbie gains but those will also be small.
If the OP is not in a deficit then they could be gaining some muscle but again its not going to be enough for the scale not to budge for 3 weeks.Im recomping and ive gained some muscle in a very small deficit(less than 250 calories most days, but most days there is no deficit) but its not a whole lot,but I am losing fat.I try to eat maintenance calories most days. but lately Ive had a small deficit due to not feeling well and not having as big an appetite as before.3 -
3 weeks is nothing...you need to look more at trends at 3 months. There could be a 2-5 lbs fluctuation in water weight from day to day. Also, have you taken tape measurements in addition to weigh ins?
I started with just calorie deficit, then started some cardio, and now working in strength. I went down from 195ish, to around 162ish with cardio, and am now back up to 165 (+ 3 lbs) in the last 2-3 weeks. Granted, diet hasn't been great, but I haven't been over almost 10k calories in the past 3 weeks either. More salt, more water, and strength water retention is my guess. I am still same cardio, but strength is improving, so while the number on the scales is disheartening alone, I look at the bigger picture.5 -
make sure you take your measurements 0
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i was the same for months and recently switched the way i eat via diet doctor (not a plug was recommended to me by a friend) i was eating way too many carb foods and protein but not enough healthy fats from dairy, avo, seeds, fish etc so using macros to suit me i now fast from 7pm until 11am the next day (cups of tea help to adjust initially) then eat brunch/lunch around 11am and tea by 7pm as thats my cut off. so i have an 8 hr window to get what i need in my macros for the day, feel great walk 2 x 4-5km each day (one in my lunch break walk/jog and one after work) i was a choc lover and a snacker now i dont feel the need for either and in the last 5 days i am down 1.4kg after being the same weight for months no matter how well i ate and moved, what i was eating while it was "good" non processed food it still wasnt working for me and my body, i wasnt burning it i kept storing it or only using that for fuel not my stored fats. maybe take a good look at your ratios of protein, fat and carbs to find what suits you 3
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I’ve been within 15% of my calorie goal everyday for three weeks, been at the gym doing cardio and strength training 5 days a week and I haven’t seen any results yet. I’m still the exact same weight and feel exactly the same.
It’s so frustrating to not be seeing any results yet. Anyone else stuck like me? 😞I’ve been within 15% of my calorie goal everyday for three weeks, been at the gym doing cardio and strength training 5 days a week and I haven’t seen any results yet. I’m still the exact same weight and feel exactly the same.
It’s so frustrating to not be seeing any results yet. Anyone else stuck like me? 😞I’ve been within 15% of my calorie goal everyday for three weeks, been at the gym doing cardio and strength training 5 days a week and I haven’t seen any results yet. I’m still the exact same weight and feel exactly the same.
It’s so frustrating to not be seeing any results yet. Anyone else stuck like me? 😞
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That is me too!! I’m just going to crack down, do everything by the book, and weigh at most one time a week. Doing IF 16:8. Low carb 1200 calories and spinning 30 min most days, some strength training. If this doesn’t work, I can’t do anything else and I’m just going to have to accept a fluffier self : ) I’ve gained 10 lbs over last two years. 5’6 145 right now. 45 yo. I look fine I’m just uncomfortable with my big ole booty!0
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If you would like to open your diary, we have some people very skilled at reviewing diaries and spotting issues.5
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You are eating more than you think and your "cardio and strength training" is far less vigorous than you think5
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I agree with all of those who said make sure your measuring and logging is tight. But, seriously, 3 weeks is way to short a time to be getting frustrated. With the amount of exercise you are doing, your body is likely retaining water for repair that is masking your true results. Also, have you taken measurements? The scale is only one data point. Take a look at this thread.
https://community.myfitnesspal.com/en/discussion/comment/42695689#Comment_426956891 -
MFP works because the physics are sound. Like all above--measure! Don't trust exercise calorie burns--give yourself margin for error.1
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marcy1blue wrote: »i was the same for months and recently switched the way i eat via diet doctor (not a plug was recommended to me by a friend) i was eating way too many carb foods and protein but not enough healthy fats from dairy, avo, seeds, fish etc so using macros to suit me i now fast from 7pm until 11am the next day (cups of tea help to adjust initially) then eat brunch/lunch around 11am and tea by 7pm as thats my cut off. so i have an 8 hr window to get what i need in my macros for the day, feel great walk 2 x 4-5km each day (one in my lunch break walk/jog and one after work) i was a choc lover and a snacker now i dont feel the need for either and in the last 5 days i am down 1.4kg after being the same weight for months no matter how well i ate and moved, what i was eating while it was "good" non processed food it still wasnt working for me and my body, i wasnt burning it i kept storing it or only using that for fuel not my stored fats. maybe take a good look at your ratios of protein, fat and carbs to find what suits you
Weight loss comes from a calorie deficit, period. Adjusting the types of foods a person eats can help with satiety and other factors but the scale started moving because you found a way to create a sustainable calorie deficit not because you reduced carbs or started IF.
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I don’t want to insult you by suggesting that I know what you’re doing “wrong,” but here’s a little something I witnessed in the past:
I had a friend who complained that she never lost weight even though she “worked out every day.” I knew that simply meant her calories in and calories out were in balance and if she wanted to change something she’d have to change something, but she wasn’t asking for my thoughts — just venting against a cruel, cruel reality.
Then I went to work out with her, and this is what I discovered: She would talk about “spending an hour at the gym,” but it turns out that meant she pulled into the parking lot on the hour and pulled out of the parking lot an hour later. All of her meandering and locker room time and chatting and getting water time was included in this “hour at the gym,” and she seemed to think it should count somehow in the big weight-loss scheme of things.
Then I saw the workout itself — 20 minutes of slow pace on a stair stepper. Slow. Pace. Not much of a calorie burn. Mostly chatting.
Overall, if she had asked me for input, I think I could have provided some pretty helpful insight into what really works as a workout and what really helps one lose weight. But she didn’t ask, so I didn’t offer.
Again, I don’t mean to suggest that your workouts aren’t for real — but if any of this sounds familiar, it might be worth a thought.0
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