Cant loose weight

sijomial · January 2019

Dilvish wrote: »

most calculators also require your age and activity level to be accurate, you didn't post your age so it's a guess.

switching your routine from cardio to resistance/weights may improve your weight loss. Your body can start to adapt to the same exercise routine and this is typically responsible for when people "plateau" in their weight loss goals. Change up your exercise...if you can, add swimming. Swimming at a moderate to vigorous pace uses muscles you thought you never had!

You also should look at sodium and carbohydrates. Sodium makes you retain water and carbs make you retain fat. Adjust your carbs to 50g-150g per day, increase the protein and try to stay around 1600mg or less of sodium per day. And don't weigh yourself everyday...it's not an accurate measurement because like blood pressure it can fluctuate during the day.

Lance Armstrong exercised about 3 to 6 hours a day and his efficiency at doing the same exercise improved by about 1% in a year.
It simply isn't a significant factor.

Also weighing yourself every day is an accurate measure, it tells you your total body weight at that point in time. And that is all it tells you.
That your weight fluctuates for many reasons is also true and weighing daily helps many people understand and accept why.

WW1984 · January 2019

WW1984 wrote: »

eloisebalgowan wrote: »

I am measuring and recording all food in this app. I am 65kg and 157cm talk. I work in an office job so sit all day but do 30min on treadmill during lunch break 4 times a week and go to gym 4 nights a week for 1-1.5 hours (circuit/full body work out classesand cardio). I have been going to gym since September and measuring food since november

Try to consume less carbs while increasing your protein consumption. A higher protein intake boots your metabolic rate, which can increase the number of calories you burn by 80-100 calories every day‼️😁👍🏾

OH! And lower your carbs to anywhere from 20-50g per day.

Sharon_C · January 2019

[quote=

Try to consume less carbs while increasing your protein consumption. A higher protein intake boots your metabolic rate, which can increase the number of calories you burn by 80-100 calories every day‼️😁👍🏾

[/quote]

OH! And lower your carbs to anywhere from 20-50g per day.[/quote]

Carbs have nothing to do with it unless you're diabetic. Plus, carbs fuel you and if you're working out that much you definitely need more than 50g of carbs a day. Higher protein does not boost your metabolic rate. Now, if you mean that protein will help maintain/build muscle and more muscle burns more calories then you're sort of correct. But it takes a long time to build muscle like that.

estherdragonbat · January 2019

Yeah, I've lost over 108lbs on 200+ grams of carbs daily.

Deviette · January 2019

Hi,

Can you open your diary up as public? Sometimes the most common issues can be identified by having a look at it. Unfortunately with such a small calorie deficit even a little bit of discrepancy can wipe out a decifit. So things like condiments and the odd 5kcals here or there can often add up and make progress very slow.

Also is that 1kg weight loss since September? And has that been steady, or up and down?

apullum · January 2019

OP, I don't know why your post has attracted so much bad advice, but you've gotten a LOT of it. Let's start from the top.

- You don't have to worry about your BMR. Some people like to know what theirs is, but if you're following the MFP calorie goal, it already includes a deficit and you don't have to calculate one for yourself.
- You don't have to follow any sort of mindfulness practice to lose weight. That's something you can choose to do or not.
- You've almost certainly not built that much muscle since September, especially not while in a calorie deficit.
- For weight loss, it doesn't matter what macro ratios you're eating. You don't need to decrease your carbs or increase protein in order to lose weight. Everyone needs enough protein, and eating a lot of carbs makes some people feel hungry, but it is your calorie intake and not your macro ratio that determines weight loss.
- You don't have to change your exercise routine. You can do this if you're bored with it or if it's not meeting your other fitness goals.
- You don't have to swim or do any other specific exercise for weight loss. Do the exercise that you enjoy and that helps you meet your fitness goals.
- Sodium doesn't have anything to do with fat loss. Eating more sodium may cause a little temporary water retention, but you don't need to worry about sodium unless your doctor told you to eat less of it.
- There's nothing wrong with weighing yourself every day if you want to. You should try to do it at a consistent time, place, wearing the same/no clothes, etc.

Here's the good advice you've gotten:

- You're only 3 kg (6 pounds, for us in the US) above the high end of your optimal BMI range. Weight loss happens slowly at that point since you don't have much to lose and your deficit is very small. Even a few logging errors can wipe it out. Make sure you really are weighing EVERYTHING, including oil, fruit, veggies, etc. Sometimes we forget to weigh and log things like that.

Also, make sure that your exercise calorie burn is not exaggerated. Some exercise calorie burn calculators, including the MFP one, give very high estimates. This is why we often tell people to only eat back half that number and see how it works from there. Since you have a small deficit at this point, if you're accidentally eating back more calories than you really burn, you'll unknowingly cut into that small deficit even further.

Tacklewasher · January 2019

What @apullum said.

Cant loose weight

Replies

Categories