Intermittent Fasting + 1200 Calorie Diet = Not losing weight?

juliewoertz · January 2020

I started my diet a week ago with intermittent fasting from 5pm to 9am and eating a 1200 calorie per day. I started to shed a lb a day by eating healthy, logging in my calories and the foods I eat with the app. I lost 4 lbs in 4 days. For the past 3 days, I am stuck at the same weight. I'm not expecting miracles but confused with why and what am I doing wrong. If anyone has insight, I would appreciate it.

BTW - I am lightly active (injured shoulder) and walk a lot.

SnifterPug · January 2020

This is typical of any weight loss plan. 4lb in four days is a huge loss and probably mostly water weight. The problem with the initial large losses is that we get excited by them and expect the progress to continue that fast. It doesn't. Being stuck for 3 days is just one of those things. I've been stuck for two weeks before now, whilst knowing for sure I was in a calorie deficit. Hang in there.

juliewoertz · January 2020

Thank you! I appreciate your reply!

missysippy930 · January 2020

4 pounds is a lot in a week. You probably won’t see losses like this very often, and losing something every day is very unlikely. Try using a weight trending app and stick with your program. It will happen as long as you continue eating at a calorie deficit deficit. Patience.

jasondjulian · January 2020

Assuming 1200cals/day is a healthy reduced amount for you (It's basically the minimum recommended for any adult human btw), then the initial weight you got excited about is about 80% water weight... which is fine.

From here on out, expect weight loss to go much more gradually (which is good and preferred). You may be the same weight for a week... or two weeks, then drop 2-3lbs. You may consistently drop 1 or 2 pounds per week, depending on your activity level and about a half dozen other factors.

The point is, this is fine... Some people don't recommend this, because it can be easy to have an unhealthy relationship with the scale, but I like to weigh myself DAILY in the morning, post first pee, only underwear. I do this daily and track it... then you can see trends and if there is a pattern to your weight loss. I don't like weighing "just on Mondays, or Thursdays" or whatever. Too many other variables that could make that your "heavy" day, and mask any progress you made.

Luke_rabbit · January 2020

A few notes to add to the good info you already received.

I have been stuck at the same weight as long as FIVE weeks. Patience is key, plus having faith in the process/deficit.

Read the stickies at the top of the forum topics. There is great info about normal weight fluctuations, how weight loss isn't linear, and how to properly weigh/track food. Also about how MFP works (eating back exercise calories, for example).

Slower weight loss is actually healthier and definitely more sustainable.

NovusDies · January 2020

juliewoertz wrote: »

I started my diet a week ago with intermittent fasting from 5pm to 9am and eating a 1200 calorie per day. I started to shed a lb a day by eating healthy, logging in my calories and the foods I eat with the app. I lost 4 lbs in 4 days. For the past 3 days, I am stuck at the same weight. I'm not expecting miracles but confused with why and what am I doing wrong. If anyone has insight, I would appreciate it.

BTW - I am lightly active (injured shoulder) and walk a lot.

1200 is normally only correct for a sedentary female.

You lost 4 pounds in 4 days but it was mostly water weight. If you weigh daily and you get a dramatic increase or decrease from one day to the next it has little to do with fat weight and it is mostly a normal body weight fluctuation. This is something to remember because the scale will uptick.

Here is an article to read:

https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

You will not get daily results and you may find yourself waiting, as I do, for weeks at a time between new low weights. This is why it is important to have a daily process that you find easy because if you are miserable it can be tough if you are depending on the scale for motivation.

NovusDies · January 2020

All the excess water flushes additional sodium from your body which then releases more water and weight. Losing water weight can really help you start feeling better but it is not permanent. Some of that weight will return. That is just how the body works so try not to let it upset you when it does.

All weight loss is driven by a calorie deficit. You only need to eat less than you burn each day. If you find your regimen tiring after awhile you can safely simplify it and concentrate solely on maintaining a calorie goal and getting enough hydration so that your urine is mostly clear from mid morning on.

IF does nothing to increase weight loss. It is only a tool to help a person stay in a calorie deficit. Some people use it to eliminate one meal so they can have 2 bigger and more satisfying meals. Others use it as a means to control unwanted snacking behavior. It is a tool but not a necessary one. People lose weight without it all the time.

calabrdm · January 2020

Stick with it ... I lost 40 pounds this year with IF. I consistently lose a pound a week. I have been maintaining for a little while.

Intermittent Fasting + 1200 Calorie Diet = Not losing weight?

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