Gaining weight on 1300-1500calories
Carolfp
Posts: 42 Member
Hello MFP peeps. I've been tracking my calories and exercising 3-4 times a week for over a month. (Weights and cardio). I'm also doing IF 16-8.
I have measured every meal, except the one off cheat once a week.
I haven't lost weight at all! Stuck at 67.7kgs (I'm 160cm tall and goal weight is 57kgs).
What could be causing this? Does anyone have any insight or advice?
I'm so discouraged today after weighing in and noticing I out on 1.5-2kgs since my last weigh in (66.9).
I have measured every meal, except the one off cheat once a week.
I haven't lost weight at all! Stuck at 67.7kgs (I'm 160cm tall and goal weight is 57kgs).
What could be causing this? Does anyone have any insight or advice?
I'm so discouraged today after weighing in and noticing I out on 1.5-2kgs since my last weigh in (66.9).
0
Replies
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The scale is one of the biggest deceivers, especially when you're lifting. Think more about how your clothes are fitting and how your body feels. Are you keeping track of your measurements? Remember, a pound of muscle takes up much less space than a pound of fat so if your muscle mass is increasing and your fat is decreasing, you may weigh the same for a bit but that doesn't mean the changes aren't happening.13
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You say you are measuring everything "except your one cheat meal". The calories in your cheat meal count just as much as the calories in anything else. If you are far overeating during your cheat meal, that could be a potential cause.
Weight often fluctuates, especially for women around their cycle. So if you are uo suddenly there can be a lot of reasons why. The overall trend should hopefully go down though. What has your weigh in been each week this last month?12 -
Get a food scale. Weigh your food instead of measuring it.9
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A cheat meal can wipe out a week's deficit. And if you aren't weighing and logging your cheat then you don't know how much it's affecting your loss.11
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You aren’t measuring every meal. You said you have a meal each week that you don’t measure.
Additionally, if you’re using measuring cups or spoons instead of a food scale, then you’re estimating rather than tracking accurate information.8 -
Thanks so much everyone, really helpful advice.
Do you recommend having a cheat meal once a week? Or is that not the best thing to do anymore? The first time I tried to lose weight (from 70kgs down to 59kgs) I'd never have a cheat day but it made me so depressed that I went back to eating crap (hence why I'm here again).0 -
The scale is one of the biggest deceivers, especially when you're lifting. Think more about how your clothes are fitting and how your body feels. Are you keeping track of your measurements? Remember, a pound of muscle takes up much less space than a pound of fat so if your muscle mass is increasing and your fat is decreasing, you may weigh the same for a bit but that doesn't mean the changes aren't happening.
Thanks this is encouraging, things do fit a little bit better but the scale doesn't budge, just keeps going up and down then back up again. How often do you recommend doing measurements?
Thanks for your time
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You say you are measuring everything "except your one cheat meal". The calories in your cheat meal count just as much as the calories in anything else. If you are far overeating during your cheat meal, that could be a potential cause.
Weight often fluctuates, especially for women around their cycle. So if you are uo suddenly there can be a lot of reasons why. The overall trend should hopefully go down though. What has your weigh in been each week this last month?
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You say you are measuring everything "except your one cheat meal". The calories in your cheat meal count just as much as the calories in anything else. If you are far overeating during your cheat meal, that could be a potential cause.
Weight often fluctuates, especially for women around their cycle. So if you are uo suddenly there can be a lot of reasons why. The overall trend should hopefully go down though. What has your weigh in been each week this last month?
This looks like normal fluctuation with a general downward trend. A trend weight app like Libra or Happy Scale will show you the trend line rather than just individual data points. As you can see, you've lost 1.3 kg in the last month. That isn't the same as "haven't lost weight at all." That is a perfectly reasonable pace of loss.
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I honestly never used cheat meals - I fit the foods I liked into my daily calories. Other people find it easier to save a small amount per day, like 50 calories so they have 300 extra calories to add to one big meal each week.
I would also suggest you jump on the food scale bandwagon . You don't have much wiggle room in your calories, so missing 50 cals here and there, plus the cheat meal you aren't counting could easily be eating up your deficit. I would at least estimate the cheat meal to make sure you aren't blowing your weekly calories right out of the water. That plus better accuracy should help. Also, try to increase your activity level during the week. Try to keep moving as much as possible during the day, throw in mini-walks whenever you can. That can also buy you little bits of extra calories to give you a little more wiggle room. Good luck! 10 -
I think you're right and I'm failing to see the small changes because I often compare myself to others who have managed to loose the weight more quickly. My friends have managed to lose approx 10kgs in two months by just counting calories. And I'm here like "damnit!!"
Lol
Ill try to weigh my meals instead of measuring things and install those apps!
Thank you all!3 -
1 - if you do'nt use a food scale you don't really know how much you are eating. so yes absoultely start weighing everyting
2 - a cheat day un-calculated can absolutely cancel an entire week's worth of deficit. Can you have a chat day? well yes but look at the math. KNOW how much over you are going, and see if that leaves you with a deficit for the week or not. In other words look at the weekly calories VS daily.
i don't do cheat days. I do cheat meals over my loss rate about once every 2-3 months. I'll try ot keep it at maintenace calories. In the meantime I make foods I like fit day to day (ex: dessert, chocolate) WITHIN my daily calorie goal. For special meals I may save caloreis over 2-3 days and cut snacks. Often i can make things fit in though.3 -
I think you're right and I'm failing to see the small changes because I often compare myself to others who have managed to loose the weight more quickly. My friends have managed to lose approx 10kgs in two months by just counting calories. And I'm here like "damnit!!" Lol
Ill try to weigh my meals instead of measuring things and install those apps!
Thank you all!
10 kg in 2 months is not a healthy pace of fat loss for anyone unless they have a VERY large amount to lose and are under strict medical supervision. It's very common for people to lose a large amount of water weight quickly when they begin a calorie deficit, and hopefully this is what's happening with your friends.1 -
Hello MFP peeps. I've been tracking my calories and exercising 3-4 times a week for over a month. (Weights and cardio). I'm also doing IF 16-8.
I have measured every meal, except the one off cheat once a week.
I haven't lost weight at all! Stuck at 67.7kgs (I'm 160cm tall and goal weight is 57kgs).
What could be causing this? Does anyone have any insight or advice?
I'm so discouraged today after weighing in and noticing I out on 1.5-2kgs since my last weigh in (66.9).
You are “cheating” once a week that could make the difference. You might be making errors in cal logging. Even one mint can have 40 cals. Log all vitamins too. Don’t do a cheat day, get a food scale and metal measuring cups, note the line inside the cup. Pay close attention to everything you are drinking.0 -
This sounds all too familiar. I was stuck in this pattern for a long time, like a year. My genes are just really, really good at "adaptation". I lost 9 lbs effortlessly in about 3 weeks doing this: 1) stopped the exercise routine for several days, then tried different types of exercise, alternating with walking days, intervals....2) stopped the fasting, 3) focused on relaxing and napping if sleepy, skipping early morning workouts if I didn't get 8-9 hrs sleep, 4) stopped dieting all together and focus on eating "mostly" vegetables but including 1 large potato a day (no butter), to feel "full, 5) no salty items-no prepackaged frozen meals, canned items with salt, etc. 6) cut down alcohol as much as possible (messes with water retention too and makes it harder for liver to burn fat). IT's WORKING!15
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