HELP!Calorie deficit w diet and exercise with no weight loss!

glycerine137 · January 2019

This is Day 17 of counting all calories and getting activity, with the end result of 2 lbs gained! Really frustrated... I’ve tracked calories in (w MFP) and calories out (Apple Watch activity), and should have 7700 cal deficit 👎. I’m only doing cardio, so wouldn’t think it’s muscle gain. Help! I’m about to give up

quiksylver296 · January 2019

wicked41669 · January 2019

Same struggle here. 17 days and nothing lost.

88olds · January 2019

Do you use a food scale?

Panini911 · January 2019

see the chart, it's really accurate.

first off, 17 days is super early days, it doesn't happen over night.

Is the exercise new? if so your muscles may be retaining extra water.
Are you using a food scale? If not, get one, start using it and be careful in picking entires (they are user generated).
how often do you weigh yourself? same time of day? 2lbs is well within daily fluctuation so it may just be that.

LivingtheLeanDream · January 2019

It's early days, keep going, keep counting those calories and staying in calorie deficit and the weight loss will happen. In another few weeks you will see some progress happen.

And remember our weight fluctuates normally from day to day, up as well as down for a host of reasons so take those readings with a pinch of salt and trust the process because it works.

All the best.

LivingtheLeanDream · January 2019

glycerine137 wrote: »

This is Day 17 of counting all calories and getting activity, with the end result of 2 lbs gained! Really frustrated... I’ve tracked calories in (w MFP) and calories out (Apple Watch activity), and should have 7700 cal deficit 👎. I’m only doing cardio, so wouldn’t think it’s muscle gain. Help! I’m about to give up

Any new activity will cause weight to spike.
And no, muscle doesn't come that easily, it takes lifting weights and even then it takes months and eating in calorie surplus rather than deficit.

ejohndrow · January 2019

How much cardio and what type are you doing? HIIT is all the rage right now, bit it really is helpful. Can you add strength training to your routine at least 3 days a week? Strength training can really help to burn calories more quickly. Personally when I log exercise calories I don't log the lifting I do, and I log a little lighter on the calorie side for cardio, meaning; I don't know how accurate my treadmill at home is, but it consistently will show that I burned a few hundred calories less than MFP. I go with my treadmill. Then, I still stick to eating 1,200-1,400 calories a day. With this, as of yesterday I was at a 7lb loss since the 1st. But, we'll adjust for water weight and call it 5lbs.
Anyway, maybe look into switching your workout up, add some classes if you like those, add some sprints or something and look at the type of food you're eating as well as making sure you're logging. I personally don't use fitbit or apple or anything like that, I find people have a tendency to focus too much on the calories they burn just being alive, then wonder why they can't lose weight. I'm not knocking this, just saying be careful, with how much you focus on the tech.

chrismprice · January 2019

https://www.precisionnutrition.com/metabolic-damage

roisin_keating · January 2019

I’m feeling the same- eating at a calorie deficit working out 4-5times per week and not losing as quickly as I hoped or as quick as I have done in the past. Trying to stay focused on long term results despite the scale not changing though. Maybe take progress pics/ measurements of your waist for more ways to track progress?

HELP!Calorie deficit w diet and exercise with no weight loss!

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