Can’t lose the weight
eque_price
Posts: 32 Member
So my body is apparently telling me rather rudely I am getting older. If I had done what I am doing now just two years ago I would be down to my target weight already.
I exercise (Fitbit and juijtsu are my main sources), I eat healthy as best I can and come under my recommended calories 99% of the time, I’m tracking all my activity and food, I’m trying to get rest around my shifts... by next week I should be down a minimum of 10 to 15 lbs. I’m down two and stuck... like, seriously, wtf am I doing wrong. Aside from starving myself (which I’m not gonna do) I can’t seem to shed this weight!! I don’t have anymore time in a day to work out and aside from being a rabbit I’m reaching the max of my healthy eating and when I do have treats I factor in the impact...
Guessing I’m just feeling discouraged. Anyone else going through this? Any tips to get through it?
I exercise (Fitbit and juijtsu are my main sources), I eat healthy as best I can and come under my recommended calories 99% of the time, I’m tracking all my activity and food, I’m trying to get rest around my shifts... by next week I should be down a minimum of 10 to 15 lbs. I’m down two and stuck... like, seriously, wtf am I doing wrong. Aside from starving myself (which I’m not gonna do) I can’t seem to shed this weight!! I don’t have anymore time in a day to work out and aside from being a rabbit I’m reaching the max of my healthy eating and when I do have treats I factor in the impact...
Guessing I’m just feeling discouraged. Anyone else going through this? Any tips to get through it?
1
Replies
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You keep a food diary? Use a food scale for anything you eat that can be weighed? Measuring cups for all liquids that have calories?
If you aren’t doing it, start. If you are doing it, start again reworking all of your numbers and assumptions. Track your intake relentlessly through good days and not so good days. Even if the wheels come off the bus, keep your food diary.
Do that for a month and you’ll see what the hang up is.
Sound extreme? Believe me, once upon a time a food diary was the last thing I wanted to do. But calorie counting works. It really does. But you don’t really know where you are in the process without weighing, measuring and a food diary.4 -
You keep a food diary? Use a food scale for anything you eat that can be weighed? Measuring cups for all liquids that have calories?
If you aren’t doing it, start. If you are doing it, start again reworking all of your numbers and assumptions. Track your intake relentlessly through good days and not so good days. Even if the wheels come off the bus, keep your food diary.
Do that for a month and you’ll see what the hang up is.
Sound extreme? Believe me, once upon a time a food diary was the last thing I wanted to do. But calorie counting works. It really does. But you don’t really know where you are in the process without weighing, measuring and a food diary.
I agree with 88. It seems to me you are doing everything well. If you are guestimating weights, portions, etc that can all creep up on you. The key is to log and be honest about everything.1 -
First off there are proven studies that state use of devices like fitbit are inaccurate most of the time and should not be relied upon.
Second, unless you are accurately measuring your food (scales, cups etc.) guessing is not recommended. You'd be shocked to know that most guesses are way short of actual calories. Read labels, find reliable sources (like the USDA site) of nutrition info and measure!.
Lastly, remember that the body gets used to a routine so you might have to change it up. Aerobic/cardio is great exercise but to lose weight you need to tone or build muscle because it is 3 times more metabolically active. Add weights/resistance exercise as often as possible and make sure you get plenty of protein, plant or animal based.
Protein is key to weight loss.9 -
First off there are proven studies that state use of devices like fitbit are inaccurate most of the time and should not be relied upon.
OP - don't throw your FitBit away, but instead understand it's limitations. It provides a much better estimate than nothing; but it's a pedometer. A FitBit is best for step based activities. https://community.myfitnesspal.com/en/discussion/10098937/faq-syncing-logging-food-amp-exercise-calorie-adjustments-activity-levels-accuracy/p1Second, unless you are accurately measuring your food (scales, cups etc.) guessing is not recommended. You'd be shocked to know that most guesses are way short of actual calories. Read labels, find reliable sources (like the USDA site) of nutrition info and measure!.
Only use measuring cups for liquids. For solids and semi-solids a digital food scale is going to be way more accurate.Lastly, remember that the body gets used to a routine so you might have to change it up. Aerobic/cardio is great exercise but to lose weight you need to tone or build muscle because it is 3 times more metabolically active. Add weights/resistance exercise as often as possible and make sure you get plenty of protein, plant or animal based.
You don't have to change up your routine to lose weight. Don't worry about building muscle (at a deficit) unless you are very out of shape that's just not going to happen anyway. KEEPING the lean muscle you already have is important though; strength training, moderate deficit and a decent amount of protein helps.
Muscle is more metabolically active, but the calorie gain (per day) per pound of muscle is very small.
A calorie deficit is the key to weight loss.Protein is key to weight loss.7 -
Do you only have a small amount to lose? If so, how much?0
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I’m dealing with the same issue. Three-plus weeks at the exact same weight despite the calorie deficit. I had a massive red headed meltdown the other day - I’m not stepping on that scale for a while. It’s a jerk.
I’m 53. Post menopause, trying to get my masters and keep my sanity. I don’t know the key. Someone said I wasn’t eating enough, someone else said I’m probably eating more calories than I think. I mean I’m generally under 1100 by my count every day, some days up to 1200. Maybe I should relax and eat like 1400 for a week and see what happens.3 -
laurabredt wrote: »I’m dealing with the same issue. Three-plus weeks at the exact same weight despite the calorie deficit. I had a massive red headed meltdown the other day - I’m not stepping on that scale for a while. It’s a jerk.
I’m 53. Post menopause, trying to get my masters and keep my sanity. I don’t know the key. Someone said I wasn’t eating enough, someone else said I’m probably eating more calories than I think. I mean I’m generally under 1100 by my count every day, some days up to 1200. Maybe I should relax and eat like 1400 for a week and see what happens.
A week isn't enough time to tell anything. If you're weighing your food and using good entries, stick to a number and give it 4-6 weeks before deciding whether something is or isn't working. You shouldn't be under 1200cal on a regular basis though.5
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