Doing everything right with zero results
kudr
Posts: 3 Member
In the past 30 days, I have eaten 1200-1300 calories a day, walked about 12,000 steps a day and NOT eaten back those calories ... and nothing. I appreciate the benefits of walking, but according to MFP and my Fitbit, I should be dropping at least a pound a week. But I’m stuck at 148 pounds. I keep getting the message “if every day was like today, in 5 weeks you’d be at 139-140”. Well, it’s been over 4 weeks so I don’t think that’s happening. I’m 59 years old, 5’3”, and in pretty good health. I am very accurate with measuring food, so I’m not under estimating calories. I’m just stuck. I was told to eat more calories one day to jump start my body into losing ... so I ate 1700 calories one day and gained a pound ... which I finally dropped again. Back to 148. What gives?
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Replies
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Wow. You really dove in. How is your water intake? Please do not listen to the "In 5 weeks you will weigh". It is a myth. If you are doing everything right, personally I would keep with what you are doing and give it a bit of time. You don't have a huge amount to lose.
I personally get stuck once and awhile and then it starts moving quick. It does seem to help when I up my calories once and awhile, but only because it gives me more energy.
Can you shift up your workout. Ex...Instead of walking all your steps at once, break them into 4 times a day? I did something that simple and lost 5 pounds in the last month.1 -
Are you using a food scale? I thought I was measuring accurately, but when I switched to a food scale I found I was eating 300-400 cals more than I thought.
For clarity, your weight was 148 30 days ago and it is 148 today, is that correct?2 -
So you are attempting to break the lesson MFP is trying to teach.
You eat appropriately for your activity level.
Obviously most got here because of eating more than they needed.
But you do more, you eat more.
You do less, you eat less.
In a diet, a reasonable amount less in either case.
I'm betting you selected Sedentary, though 12K steps is way above sedentary - but then again MFP is talking normal daily activity levels NOT including specific workouts.
If you have about 4K or less steps for normal daily stuff then you are sedentary, and 8K for specific walks - then walks are logged separately.
Except walking is a pretty low level workout for most - unless really huffing it along and making it a hard workout. Which at some point won't be the same level of workout though burning the same if you weigh the same.
Anyway - you may benefit more from setting MFP to Very Active that 12K steps would be - and don't log those walks.
As your one day test revealed - water weight can change quick (you realize that's all that 1lb was, right?) - and stress retained water weight can slowly but surely increase in your body.
A body stressed by constant undereating from a reasonable amount slows itself down in other ways, besides stress water added.
That effect can hide fat weight loss, usually not inches going down - so measure too.
So you may be getting steps/distance in, but body has slowed down at other times - so not burning daily what you used to or could. That's usually the advice for eating more than bare minimum.
Also, you say measuring your foods accurately - that's admirable.
Sadly, calories is per gram (weight), not spoons, cups, ounces (measures volume).
So you need to weigh accurately, measuring is only for liquids for accuracy.
That could be masking perhaps eating more than you think.
Spend a day normal measuring of foods first, and weigh the same right afterwards and note the difference in calories.
See what the day looks like in difference between methods.
Also, reasonable loss for you is probably 1lb weekly for now, when down to last 10-15 lbs, 1/2 lb weekly would be.
More than reasonable (this is assuming no extra body stress like disease or sickness) causes extra stress and that water retention and other negative adaptations.
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Thanks everyone! Yes, I was 148 a month ago and still 148 today. I did drop to 147 a week ago (yay!) but that lasted a day, then up to 148.6, then back down to 148 where I have stayed. Fitbit automatically syncs my walking calorie burn to MyFitnessPal. I do not eat those calories back, as it seems the walking allowance is a bit more calorie burn than I would expect. I have a Fitbit with heart rate monitor so it’s probably somewhat accurate, I do break up my walking into a few spurts a day instead of all at once. As to measuring, some of it is very accurate because I’m scanning in food labels. When measuring, I always estimate on the high side because I want to be realistic. I don’t have a food scale.0
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Thanks everyone! Yes, I was 148 a month ago and still 148 today. I did drop to 147 a week ago (yay!) but that lasted a day, then up to 148.6, then back down to 148 where I have stayed. Fitbit automatically syncs my walking calorie burn to MyFitnessPal. I do not eat those calories back, as it seems the walking allowance is a bit more calorie burn than I would expect. I have a Fitbit with heart rate monitor so it’s probably somewhat accurate, I do break up my walking into a few spurts a day instead of all at once. As to measuring, some of it is very accurate because I’m scanning in food labels. When measuring, I always estimate on the high side because I want to be realistic. I don’t have a food scale.
You're eating more than you think.
Get a food scale, or just cut down slightly on what you're currently eating.6 -
Are you balancing all foods, ie not over doing the carbs and getting enough protein?8
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TavistockToad wrote: »Thanks everyone! Yes, I was 148 a month ago and still 148 today. I did drop to 147 a week ago (yay!) but that lasted a day, then up to 148.6, then back down to 148 where I have stayed. Fitbit automatically syncs my walking calorie burn to MyFitnessPal. I do not eat those calories back, as it seems the walking allowance is a bit more calorie burn than I would expect. I have a Fitbit with heart rate monitor so it’s probably somewhat accurate, I do break up my walking into a few spurts a day instead of all at once. As to measuring, some of it is very accurate because I’m scanning in food labels. When measuring, I always estimate on the high side because I want to be realistic. I don’t have a food scale.
You're eating more than you think.
Get a food scale, or just cut down slightly on what you're currently eating.
^ and double check your entries. Scanning labels just pulls up user-entered information. It's no more likely to be correct than any other entry.2 -
Thanks everyone! Yes, I was 148 a month ago and still 148 today. I did drop to 147 a week ago (yay!) but that lasted a day, then up to 148.6, then back down to 148 where I have stayed. Fitbit automatically syncs my walking calorie burn to MyFitnessPal. I do not eat those calories back, as it seems the walking allowance is a bit more calorie burn than I would expect. I have a Fitbit with heart rate monitor so it’s probably somewhat accurate, I do break up my walking into a few spurts a day instead of all at once. As to measuring, some of it is very accurate because I’m scanning in food labels. When measuring, I always estimate on the high side because I want to be realistic. I don’t have a food scale.
The database can be all over the map for accuracy, and that includes the scan bars. Are you double checking the entries you are using tor accuracy?
I second (or third) the suggestion for a food scale.
Would you be willing to open your diary? There as so many ways that logging errors creep in, we could help point out a few of those areas and help you get on track.1 -
I would suggest some form of resistance training. Building muscle helps to boost metabolism. Also, (as I saw someone else mention) make sure you are taking in enough water. When you don’t get enough water the body retains water. If you are going to increase calories, do it gradually, not all in one day. (Reverse dieting) Lastly, definitely do measurements and/or progress photos. The scale can be our enemy when we’re gaining muscle and losing inches! Keep your head up and good luck on your journey! :-)11
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TavistockToad wrote: »Thanks everyone! Yes, I was 148 a month ago and still 148 today. I did drop to 147 a week ago (yay!) but that lasted a day, then up to 148.6, then back down to 148 where I have stayed. Fitbit automatically syncs my walking calorie burn to MyFitnessPal. I do not eat those calories back, as it seems the walking allowance is a bit more calorie burn than I would expect. I have a Fitbit with heart rate monitor so it’s probably somewhat accurate, I do break up my walking into a few spurts a day instead of all at once. As to measuring, some of it is very accurate because I’m scanning in food labels. When measuring, I always estimate on the high side because I want to be realistic. I don’t have a food scale.
You're eating more than you think.
Get a food scale, or just cut down slightly on what you're currently eating.
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*TavistockToad wrote: »Thanks everyone! Yes, I was 148 a month ago and still 148 today. I did drop to 147 a week ago (yay!) but that lasted a day, then up to 148.6, then back down to 148 where I have stayed. Fitbit automatically syncs my walking calorie burn to MyFitnessPal. I do not eat those calories back, as it seems the walking allowance is a bit more calorie burn than I would expect. I have a Fitbit with heart rate monitor so it’s probably somewhat accurate, I do break up my walking into a few spurts a day instead of all at once. As to measuring, some of it is very accurate because I’m scanning in food labels. When measuring, I always estimate on the high side because I want to be realistic. I don’t have a food scale.
You're eating more than you think.
Get a food scale, or just cut down slightly on what you're currently eating.
^ and double check your entries. Scanning labels just pulls up user-entered information. It's no more likely to be correct than any other entry.
This* and this**. And be sure when you scan the UPC code you are checking the servings. Sometimes one package is calculated as 2 servings. And I'll repeat, get a food scale.
I was in your boat when I started. I began to buy into the whole starvation mode, slow metabolism and stuck woo.
If you aren't losing, you aren't in calorie deficit.
Hang in there, you got this!3 -
Christmas and New Year's are also in that time frame. Beyond the aforementioned possible (accidental) errors in serving sizes or entries, did you indulge at all? It took almost 2 full weeks for my weight trend to stabilize down following Christmas.2
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Thank you- I have been thinking about adding some resistance training for overall health benefits and increasing metabolism. I drink a LOT of water every day (about 80 oz.) although I don’t track it. What can I say ... the Fitbit shows me at a 1000 calorie a day deficit and even if my food tracking is off a little, I’m definitely eating at a deficit. I’ll check out a food scale. I probably could also benefit from healthier choices rather than eating those high sodium lean cuisine boxed lunches. I appreciate everyone’s insight! And, I do feel better than I did a month ago, so that’s something.
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Thank you- I have been thinking about adding some resistance training for overall health benefits and increasing metabolism. I drink a LOT of water every day (about 80 oz.) although I don’t track it. What can I say ... the Fitbit shows me at a 1000 calorie a day deficit and even if my food tracking is off a little, I’m definitely eating at a deficit. I’ll check out a food scale. I probably could also benefit from healthier choices rather than eating those high sodium lean cuisine boxed lunches. I appreciate everyone’s insight! And, I do feel better than I did a month ago, so that’s something.
Something is off with fitbit and/or logging because there is no way you're in a calorie deficit if you're not losing; regardless of what you're eating.
Lifting weights is great, and I think everyone would benefit from some for of resistance training but it's not going to make a significant difference in losing. And, when you start, keep in mind you will likely retain water for muscle repair so the scale will move up a bit.5 -
At your current weight you are very close to a healthy BMI. So the weight is going to come off slower. Definitely tighten up on your logging for accuracy. Perhaps take measurements so that you have more than one way to track your progress.1
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https://www.aworkoutroutine.com/why-am-i-not-losing-weight/
FYI... the full title of this article is "Why Am I Not Losing Weight? Here's Every Possible Reason" and they really mean every possible reason.
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First, get a food scale and start using it for all of your solid foods. Use measuring cups for all liquids. Next, once you're really sticking to your calorie deficit with the help of your food scale, adjust your activity level to *at least* active and eat the calories it tells you to eat. You don't get extra brownie points for not fueling your activity and under-feeding yourself, and it will catch up to you quickly once you're actually in a deficit. It's a great way to burn out and binge. You're not losing weight because you're eating more than you think. It's difficult to assist you further if your logging isn't accurate, so fix that first and give it several more weeks.2
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Another vote for a food scale. Check out this thread, @kudr.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p11
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