Need some help re weight/fitness
HBMairi
Posts: 84 Member
Hi all, I need some help.
I’m 5ft 3, 11 stone 7.
Swim 3 times a week
Gym 3 times a week
In a calorie deficit
Hitting my macros every day
My weight isn’t shifting at all (not losing inches either)
What am I doing wrong? It’s really getting me down now as I’m putting in the effort and don’t know what to do now.
I’m 5ft 3, 11 stone 7.
Swim 3 times a week
Gym 3 times a week
In a calorie deficit
Hitting my macros every day
My weight isn’t shifting at all (not losing inches either)
What am I doing wrong? It’s really getting me down now as I’m putting in the effort and don’t know what to do now.
1
Replies
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Mfp over estimates cal burnt during exercise try only eating back half of what it says you burnt. Also double check your diary entries there are a few dud entries on the database.5
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Are you weighing your food and checking that you're using the correct database entries? And for how long has your weight not changed?7
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Yeah I weigh every scrap of food. Hasn’t changed in weeks.1
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meganpettigrew86 wrote: »Mfp over estimates cal burnt during exercise try only eating back half of what it says you burnt. Also double check your diary entries there are a few dud entries on the database.
I have mfp set to not take off calories expended during exercise.1 -
How did you calculate what your deficit number is? And how do you measure your calories burned exercising? Do you eat those calories back?1
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You're in a plateau, take a diet break and try a different workout routine. You can also try changing your diet e.g. low carb and high protein22
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how long have you been eating 1270/day?
are you carefully selecting entries in database?
has the scale not moved AT ALL? same number? what is the trend?
is the exercise new or increased? that can lead to muscles retaining water masking weight loss.6 -
So frustrating when you hit a brick wall.
When I was eating 1300 a day and also hitting the gym with lots of cardio nothing was working for me either. Once I ditched the amount of cardio and just concentrated on lifting that’s when I found a change and started shifting the pounds.
Do you still stick to calories defecit over the weekend?1 -
Sometimes you plateau because it’s your body fighting you. It might be trying to tell you you’re actually not eating enough. That happened to me once and I read an article (can’t remember where, it was almost 2yrs ago) that said your body gets to certain “stopping points” and needs to sort of get used to it before it’ll allow you to lose more. One way I found to break it was to actually increase, a little at a time, fats and protein. Add just a bit and wait a week to see how things go and if need be add just a little more. If you increase your workouts your body might actually freak out. It doesn’t want to starve, so it will slow down your metabolism to try and save itself. There’s actually a TED Talk about the whole stopping point thing and metabolic freak out I mentioned. Can’t remember what she called it but it was a great Talk!19
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the scale goes up by a pound or so then back down a pound or so but no lower. Being careful with entries, doing everything I should be doing.how long have you been eating 1270/day?
are you carefully selecting entries in database?
has the scale not moved AT ALL? same number? what is the trend?
is the exercise new or increased? that can lead to muscles retaining water masking weight loss.
1 -
spraytanninghelens wrote: »So frustrating when you hit a brick wall.
When I was eating 1300 a day and also hitting the gym with lots of cardio nothing was working for me either. Once I ditched the amount of cardio and just concentrated on lifting that’s when I found a change and started shifting the pounds.
Do you still stick to calories defecit over the weekend?
Yeah calorie deficit 7 days a week. I’ve been lifting, not so much cardio.2 -
HOW LONG have you been eat 1270 a day?
HOW LONG has your exercise routine been stable (no adding/increasing)?
HOW LONG has your weight been exactly the same? (if it has been EXACTLY the same VS trending up or down).
the scale goes up by a pound or so then back down a pound or so but no lower. Being careful with entries, doing everything I should be doing.how long have you been eating 1270/day?
are you carefully selecting entries in database?
has the scale not moved AT ALL? same number? what is the trend?
is the exercise new or increased? that can lead to muscles retaining water masking weight loss.
the exact same pound? Or trending down?
like 110-111, 110-111?
or like 110-111, 109.5-110.5, 109-110...
5 -
Would you be willing to temporarily make your diary public? Fresh eyes might be able to spot something
2 -
HOW LONG have you been eat 1270 a day?
HOW LONG has your exercise routine been stable (no adding/increasing)?
HOW LONG has your weight been exactly the same? (if it has been EXACTLY the same VS trending up or down).
the scale goes up by a pound or so then back down a pound or so but no lower. Being careful with entries, doing everything I should be doing.how long have you been eating 1270/day?
are you carefully selecting entries in database?
has the scale not moved AT ALL? same number? what is the trend?
is the exercise new or increased? that can lead to muscles retaining water masking weight loss.
the exact same pound? Or trending down?
like 110-111, 110-111?
or like 110-111, 109.5-110.5, 109-110...
1270 a day for the last month or so
Ive recently increased exercise, so swimming 3 times a week instead of 1, when i go to the gym, i lift weights and try and always do a little bit better than the previous week, doesnt always happen.
So my weight will go from 159lbs to 162 then graducally down to 159 but never below this then back up to 162lbs1 -
I gain a couple of otherwise unexplained pounds when I start weight training in my offseason, and hang onto them until I stop in Spring. I won't see loss again on the scale until I lose an equivalent amount of fat, then the scale starts moving down again. (Water weight, 100%, not muscle: Muscle grows sloooowllly.)
Maybe that's where you are now. I'd vote take a maintenance break, or wait it out.
Some people see more rhan a couple of pounds; some seesaw instead of the long-term retention effect I get.
The idea that your body "gets used to an exercise", so burns sigificantly fewer calories as a consequence, has no scientific basis for common exercises, i.e., it's nonsense.5 -
You might benefit from logging your weight into a trending app (Happy Scale or Libra) to get a better idea what the trend line looks like.0
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You're in a plateau, take a diet break and try a different workout routine. You can also try changing your diet e.g. low carb and high protein
I find it funny that you would come to this conclusion with the limited info that has been given. If she just started dieting, is she still in a plateau in your mind? Going low carb may cut some water weight initially, but if her calories aren't on point then its not going to help a lot in the long run. The fact is, if she were truly at 1270 calories every single day for the last month, then she should have lost something. What is more likely is that she is underestimating the number of calories she is actually eating. Are you accurately weighing everything you consume with a food scale? Are you tracking with accurate entries? Without fail, when people hit a stall, they either aren't figuring or tracking their calories correctly, or they aren't allowing enough time. Weight loss is not linear, but if the calories are correct, there should be a very obvious trend.15 -
That’s what I’m doing, that’s why I know it’s not movingemmamcgarity wrote: »You might benefit from logging your weight into a trending app (Happy Scale or Libra) to get a better idea what the trend line looks like.
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You're in a plateau, take a diet break and try a different workout routine. You can also try changing your diet e.g. low carb and high protein
I find it funny that you would come to this conclusion with the limited info that has been given. If she just started dieting, is she still in a plateau in your mind? Going low carb may cut some water weight initially, but if her calories aren't on point then its not going to help a lot in the long run. The fact is, if she were truly at 1270 calories every single day for the last month, then she should have lost something. What is more likely is that she is underestimating the number of calories she is actually eating. Are you accurately weighing everything you consume with a food scale? Are you tracking with accurate entries? Without fail, when people hit a stall, they either aren't figuring or tracking their calories correctly, or they aren't allowing enough time. Weight loss is not linear, but if the calories are correct, there should be a very obvious trend.
Everything I eat is weighed properly. I prep my food at the beginning of the week and I know exactly how much is in each Tupperware box (ie: 125g chicken, 95g sweet potato, 65g Brussels etc etc). I am totally anal about weighing food and correctly entering it in MFP.1 -
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Except meal timing doesn't really apply here, as it's not going to affect whether or not the OP loses weight.
Meal timing isn't the reason the OP isn't seeing the scale move. Also, OP, your said your diary was public but it isn't. Logging errors are quite easy to make even though it's not the intention. I see that you've written you are meticulous about weighing, giving an example of chicken, potatoes, and brussels sprouts; did you weigh those items raw or cooked? Little things like that can make a difference in calories.6 -
@Maxematics pls read carefully what i have written (may help, need to be analysed, not enought info) I know this picture well. She does everything from it, she s under (i guess) huge kcal def for longer time... adjusting kcal(adding) and/or better timing MAY help under some circumstances. My english is weak for deeper explanation). You dont know the reason and source of stagnation but you are sure what will not help. Good. 👍4
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@Maxematics pls read carefully what i have written (may help, need to be analysed, not enought info) I know this picture well. She does everything from it, she s under (i guess) huge kcal def for longer time... adjusting kcal(adding) and/or better timing MAY help under some circumstances. My english is weak for deeper explanation). You dont know the reason and source of stagnation but you are sure what will not help. Good. 👍
I did read carefully and I don't think your English is weak at all; I understand you perfectly. What I'm saying is that with regard to the issue the poster is having, meal timing isn't relevant. The majority of the time when someone is saying they've been eating at a deficit and the scale hasn't moved, the issue lies in their CI or CO.
With CI it's usually underestimating food intake by improper portion sizing, picking bad database entries, or forgetting to log the additional things like oils/condiments, etc. with CO it's usually overestimating of exercise calories, setting their activity level too high in comparison to reality, or having too high of an activity level and adding exercise calories on top of that.
Since the OP stated they only eat 1270 calories and do not eat exercise calories back, I'm disregarding CO being the error (for now). Next, since 1270 calories gross is already a small amount and the OP does exercise, that means they'd be netting even less than 1270 calories. Unless someone has a severe medical condition, they would not maintain their weight on 1270 calories, especially at OP's current weight. She should have seen a loss by now, even with a new exercise routine, water weight, etc. This is what makes me more "sure" the issue is CI. Can I say with 100% certainty that the issue lies within the OP's diary? Of course not. Is it the most likely answer though? Yes.
It's funny how you said you fully agreed with wmd1979 when I'm saying pretty much the exact same thing and your additional advice about meal timing is conflicting with his advice as well.
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@Maxematics i dont have to waste time with little things..my assumtion was CI is ok according to prev. discussion. Sure people have problems with logging calories and ivestigation is always best first choice. BUT... In context of whole discussion IF she is doing right logging (assumption) and CI is ok what i have written MAY help and its fully comliant with your pictograph. I agreed with wmd and added this. I was not arguing against anything you have written but advocated my opinion. Do you see the difference? Sorry for of topic, like this community, dont wanna argue about.2
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