No weight change in 5 weeks
Natchockins
Posts: 3 Member
I have been on 1200 calls a day and doing 4-5 days of exercise a week with one day with a personal trainer for the last 5 weeks.My exercises are a combination of HIIT and strength training. My goal is to lose 10lbs in 3 months but I haven’t even lost 1 lb yet. 1200 cals is from MFP based on my goal weight and age, height and weight etc. I have also readjusted my macros to increase protein. I am really disappointed with the lack of progress.
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Replies
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If you don't mind me asking, are you making sure that what goes in (i.e. food) is duly recorded? Are you using a food scale and weighing everything before logging? Maybe that is worth looking into.
Nevertheless, even if everything is absolutely on point, the math still doesn't add up sometimes. This is for a variety of reasons, mostly chalked up to weightloss isn't linear”. For one, if you have just started exercising this often (4-5 days a week) and also including weight training, it is possible that you're experiencing water retention and inflammation. Give your body some time to adjust. Secondly, you may just experience a delay in results visible on the scale (search for the whoosh effect). It took 4 weeks of 1,200 diligently weighed cals for me at some point to lose one single gram. I will personally never go this low again, btw.
10 lb in 3 months is a perfectly achievable goal, with a deficit of around 400 cals per day (which would put your TDEE at around 1600? even with exercise?). Give it time, don't give up, and please do not lower your calories more in order to jumpstart losing or something...
Best of luck!7 -
can you open your diary?
do you weigh your food with scales?3 -
Thanks for your comments. Yes, I do weigh everything, being a scientist I am quite particular about that. I don’t even try to eat the exercise calories as I think that these would go towards underestimate food cals, especially as it is difficult to accurately estimate eating out and take away etc. I can’t help thinking that I should restrict cals to 1000 a day or go on 5:2 fast diet. As I can’t help thinking even 1200 a day is too much for me as I am only 5.2 in height! I know some people might think that is too low but could it be that I have a very low BMR?7
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Natchockins wrote: »Thanks for your comments. Yes, I do weigh everything, being a scientist I am quite particular about that. I don’t even try to eat the exercise calories as I think that these would go towards underestimate food cals, especially as it is difficult to accurately estimate eating out and take away etc. I can’t help thinking that I should restrict cals to 1000 a day or go on 5:2 fast diet. As I can’t help thinking even 1200 a day is too much for me as I am only 5.2 in height! I know some people might think that is too low but could it be that I have a very low BMR?
do you eat out or get takeaway regularly?
can you open your diary?1 -
You may be weighing your food accurately, but using an incorrect entry.
For single item foods, meat veg, fruit, grains, etc, use entries that are from the USDA, or go to their site for the cals.
Prepackaged foods, weigh then check the entry against the package or the mfg website.
There are a lot of incorrect user sourced entries.
Please don’t drop your calories. It is not healthy.
I am 5’1, post menopausal and lost weight (from 130-105) on 1200 plus 200 cals per hour exercise.
You have little to lose, sometimes the scale can move very slow.
If losing within your timeline is important, you may want to eat out a little less just to negate the ambiguity.
If all else is spot on, get a thorough check up.
Cheers, h.
ETA: intermittent fasting will make no difference to your rate of loss. Calorie balance is the only thing that will.9 -
If you're being really accurate with logging your calories in the loss will show up - that's the science when we eat less than we burn.
For what its worth I was 6 weeks seeing higher numbers on the scale (I get a lot of freaky fluctuations in general, I blame hormones mostly!), eventually dropped 0.5lb (I am aiming to get back to my low goal number again) - it just means I was eating close to maintenance calories and not having much of a deficit.
Tighten things up and trust the process, it works.3 -
I'm 5'3" and on 1200 cals a day, no exercise (well, almost never) and I've lost 9lbs in a month and a half. I've been eyeballing my portions or just taking the calories off the packet. As the others have said, weigh your food and hang on in there. Are you eating back your calories? MFP is planned so that you do. If you don't you're making life even harder.3
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Did you happen to take body measurements? You might be losing inches and not pounds. Are your clothes fitting you any differently?1
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Having one night out a week could easily erase your entire weeks deficit and put you right back at maintenance calories thus no weight loss.
Consider how often you’re eating out/drinking/having take away and get in the habit of logging what you consume honestly (bearing in mind restaurant food can have a lot of hidden added fat compared to the same meal cooked at home). See what the impact of these meals is on your weekly total.2 -
Thank you all for your replies, I will be conducting an experiment over the next few weeks where I will consume exactly 1200 cals a day and no takeaways or eating out. Fingers crossed!2
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Natchockins wrote: »Thank you all for your replies, I will be conducting an experiment over the next few weeks where I will consume exactly 1200 cals a day and no takeaways or eating out. Fingers crossed!
You should be netting 1200 cals5
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