a few weeks of calorie deficit no weight loss
kerryabu
Posts: 6 Member
hi there, i have 8-10kg I would like to loose so I started logging everything here to keep myself accountable. I run, swim, cycle 5-6 days a week and aim for 1/2kg loss a week.
my target is 1900 cals a day which i am hitting most days , i burn varying amounts with my training from 200 - 700 depending but i don't eat them iykwim.
3 weeks in and no weight loss , am i eating too little ? I am beginning to get frustrated .........
my target is 1900 cals a day which i am hitting most days , i burn varying amounts with my training from 200 - 700 depending but i don't eat them iykwim.
3 weeks in and no weight loss , am i eating too little ? I am beginning to get frustrated .........
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Replies
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are you weighing your food?2
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firecat1987 wrote: »are you weighing your food?
That^
Watch the video at the beginning of this thread.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p13 -
While under-eating will not prevent you from losing weight it is a bad idea. If you are using the MFP numbers you are meant to eat back a portion (start with half) of your exercise calories.
If you are logging correctly your weight loss will show up on the bathroom scale eventually. For some people it is right away and for others it can take weeks especially if you started a new exercise program when you started your deficit. The important thing is to verify you are in a calorie deficit by knowing how to use the MFP database correctly and weighing your solid foods. See this thread:
https://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1
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1. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
2. Consider buying a food scale if you don't already have one and weigh everything solid. Everything. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
3. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
4. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
5. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
6. If you weigh yourself frequently, consider using a program like trendweight or happy scale to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs. You might also be sure your scale is working and doesn't need new batteries or anything.
7. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.8 -
firecat1987 wrote: »are you weighing your food?
Yes I have been really good with weighing. My partner thinks I'm nuts0 -
Would you be willing to make your food diary public, so we can maybe help identify any logging issues?2
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quiksylver296 wrote: »Would you be willing to make your food diary public, so we can maybe help identify any logging issues?
I've just made it public 😉0 -
It looks like you've got several foods that you aren't weighing, like beets, raspberries, and bananas. I also see no foods logged for Saturday and Sunday, is this a common trend for you?2
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No not normal I just didn't bother, I guess when I saw no difference in the scales again I got peed off and just didn't log but also didn't blow out with food.
The raspberries porridge muffins are based on a recipe and the beets are as described 2 inches, extremely small.0 -
It also looks like your first logged entry was on the 7th so that is really only 2 weeks unless you were logging somewhere else.3
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Yes I logged in a diary pre that, I re downloaded this then and linked my garmin.0
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You also need to adjust your expectations. With so little weight to lose, 1-2kg/week is not reasonable. More like 0.25-0.5 kg/week.
Also, is any of the exercise or activity new? New exercise routines can cause water retention. You need to be patient, 3 weeks really isn’t that long to see an impact and if you are expecting more you may not be accepting or perceiving the very slow rate of loss that’s appropriate for the amount you have to lose.6 -
I know it is hard when you first start and you are dying to see the scale reward you for your effort. It does get easier but to be honest I still don't love waiting 3 weeks for the scale to catch up with my losses and that happens all of the time. It is how our bodies work and there is nothing we can do to change it.2
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WinoGelato wrote: »You also need to adjust your expectations. With so little weight to lose, 1-2kg/week is not reasonable. More like 0.25-0.5 kg/week.
Also, is any of the exercise or activity new? New exercise routines can cause water retention. You need to be patient, 3 weeks really isn’t that long to see an impact and if you are expecting more you may not be accepting or perceiving the very slow rate of loss that’s appropriate for the amount you have to lose.
Thank you for the advice, my aim in 0.5kg a week and my training is not necessarily new but increased from December. As I said previously I am used to dropping 1-2kgs initially and then a slow to 0.5 or so thereafter (weight has fluctuated all my life 😂😂) so I was just a little concerned with no budge. Thanks again0 -
WinoGelato wrote: »You also need to adjust your expectations. With so little weight to lose, 1-2kg/week is not reasonable. More like 0.25-0.5 kg/week.
Also, is any of the exercise or activity new? New exercise routines can cause water retention. You need to be patient, 3 weeks really isn’t that long to see an impact and if you are expecting more you may not be accepting or perceiving the very slow rate of loss that’s appropriate for the amount you have to lose.
Thank you for the advice, my aim in 0.5kg a week and my training is not necessarily new but increased from December. As I said previously I am used to dropping 1-2kgs initially and then a slow to 0.5 or so thereafter (weight has fluctuated all my life 😂😂) so I was just a little concerned with no budge. Thanks again
Ahhh I misread 1/2 kg per week as one to two kilos per week. Darn fractions. I’m more of a decimal girl. Looks like you are already being pragmatic. I think it’s probably just going to take some time, but I know that can be frustrating.3 -
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