Doing Everything Right (or so I think) But No Weight Loss?
stargirlhorse
Posts: 45 Member
Hello there MFP Community! I saw other posts similar to mine, so I'll put it here. It's kind of long to explain everything but:
TLDR; I'm an 18-year-old, 5'6", 121lb Asian female in a calorie deficit, (seemingly) doing everything right, but I can't lose weight. I am losing weight because the WHO says I'm abdominally obese (and don't want to feel the fat girl at college embarrassment). I have also done some research to ensure I'm doing it healthily.
So, I'll start with this: I am an 18 year old, 5'6", ~121lb Asian female from the US. Yes, I am technically classified as "healthy weight" by the BMI, and my body measures 33 (over breasts), 27 (smallest part of the waist), 31 (at bellybutton), 35 (hips over butt). According to the WHO, "Abdominal obesity is further defined as waist–hip ratio above 0.90 for males and above 0.85 for females" (page 27). My ratio is 0.885.
I have been losing weight but ever since June 2, I haven't been able to lose any. I've been stuck at 121lbs. I had been consistently losing more than one pound but less than two pounds per week (it fluctuated; I even lost 2.5 in one week once) but then dropped to one pound the week of May 26-June 2. Ever since June 2, I have been stuck at 121 and still am today. I do know weight fluctuates throughout the day, so I tried to weigh myself in the afternoons a few hours after lunch (since I live with my parents and don't want to get judged). I also make sure to weigh myself only once per week and when I can, on the same day. I also use the bathroom right before I weigh myself.
I will admit that I have cheated slightly and moved it to before lunch (accounting for some of the bigger drops) but I'm measuring it a few hours after breakfast but before and have been since the 122 number. I eat the same meal for breakfast each day, and ever since June 1, have been eating ~1200 calories per day (counted by MFP). Before my 1200/day diet, when I was losing weight, I was doing between 1250-1350 per day. I've theorized that 1200 is too little to lose weight, but several sources I've found out say that in any sort of calorie deficit, you're losing weight. (Side note: my mile time is still relatively the same, so I don't think I've lost any muscle despite not running as much.)
According to several different calculators, my BMR as a sedentary person is around 1600 calories. I am not fully sedentary (but I marked so on MFP); I do exercise; each day I close my Apple Watch rings (my Move one is set at 350 calories, but I frequently exceed it). I try to run once per week, but if I can't, I'll do a HIIT like Chloe Ting or MadFit. If I don't feel like HIIT, I'll walk 1.75 miles on my hilly driveway. I am aware that the AW will overestimate calories and devised the formula:
(1200-100) + (.5* Apple Watch calories) = # of calories I can eat per day maintaining a 500 cal (1lb/wk) deficit. I always ensure that I eat 1200, even if this number comes up short of 1200. (Why .5? Because I decided to assume that the watch thinks one real calorie burned is two.)
I've also done my research on things that prevent loss. For example: stress and sleep. I'm not stressed (I know what major I am and can't wait to move out) and I'm sleeping 7.5+ hours each night. I make sure my macronutrients are in an acceptable range each day, and have not gave up any foods/food groups entirely. I drink 96 oz of water (6lbs!) per day.
Wow. Long post finally over. So my question remains: Why am I not losing weight? Every bit of research I can find seems to say I'm doing everything right... but here I am, still looking pregnant from the side. (Also, I'm 100% sure I'm not pregnant since I haven't been in the presence of a man for months.)
Thanks for reading!
TLDR; I'm an 18-year-old, 5'6", 121lb Asian female in a calorie deficit, (seemingly) doing everything right, but I can't lose weight. I am losing weight because the WHO says I'm abdominally obese (and don't want to feel the fat girl at college embarrassment). I have also done some research to ensure I'm doing it healthily.
So, I'll start with this: I am an 18 year old, 5'6", ~121lb Asian female from the US. Yes, I am technically classified as "healthy weight" by the BMI, and my body measures 33 (over breasts), 27 (smallest part of the waist), 31 (at bellybutton), 35 (hips over butt). According to the WHO, "Abdominal obesity is further defined as waist–hip ratio above 0.90 for males and above 0.85 for females" (page 27). My ratio is 0.885.
I have been losing weight but ever since June 2, I haven't been able to lose any. I've been stuck at 121lbs. I had been consistently losing more than one pound but less than two pounds per week (it fluctuated; I even lost 2.5 in one week once) but then dropped to one pound the week of May 26-June 2. Ever since June 2, I have been stuck at 121 and still am today. I do know weight fluctuates throughout the day, so I tried to weigh myself in the afternoons a few hours after lunch (since I live with my parents and don't want to get judged). I also make sure to weigh myself only once per week and when I can, on the same day. I also use the bathroom right before I weigh myself.
I will admit that I have cheated slightly and moved it to before lunch (accounting for some of the bigger drops) but I'm measuring it a few hours after breakfast but before and have been since the 122 number. I eat the same meal for breakfast each day, and ever since June 1, have been eating ~1200 calories per day (counted by MFP). Before my 1200/day diet, when I was losing weight, I was doing between 1250-1350 per day. I've theorized that 1200 is too little to lose weight, but several sources I've found out say that in any sort of calorie deficit, you're losing weight. (Side note: my mile time is still relatively the same, so I don't think I've lost any muscle despite not running as much.)
According to several different calculators, my BMR as a sedentary person is around 1600 calories. I am not fully sedentary (but I marked so on MFP); I do exercise; each day I close my Apple Watch rings (my Move one is set at 350 calories, but I frequently exceed it). I try to run once per week, but if I can't, I'll do a HIIT like Chloe Ting or MadFit. If I don't feel like HIIT, I'll walk 1.75 miles on my hilly driveway. I am aware that the AW will overestimate calories and devised the formula:
(1200-100) + (.5* Apple Watch calories) = # of calories I can eat per day maintaining a 500 cal (1lb/wk) deficit. I always ensure that I eat 1200, even if this number comes up short of 1200. (Why .5? Because I decided to assume that the watch thinks one real calorie burned is two.)
I've also done my research on things that prevent loss. For example: stress and sleep. I'm not stressed (I know what major I am and can't wait to move out) and I'm sleeping 7.5+ hours each night. I make sure my macronutrients are in an acceptable range each day, and have not gave up any foods/food groups entirely. I drink 96 oz of water (6lbs!) per day.
Wow. Long post finally over. So my question remains: Why am I not losing weight? Every bit of research I can find seems to say I'm doing everything right... but here I am, still looking pregnant from the side. (Also, I'm 100% sure I'm not pregnant since I haven't been in the presence of a man for months.)
Thanks for reading!
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Replies
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You are veering close to underweight. Why?12
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L1zardQueen wrote: »You are veering close to underweight. Why?
I need to lose weight around my midsection because I'm classified as abdominally obese according to the WHO.
My BMI is 19.8 and I am in the 33rd percentile. By BMI, I would be classified as "underweight" if I was 107 pounds (so I'm actually still pretty far off)0 -
You need a recomposition of your body composition (muscle vs fat). You need to lift heavy weights and eat at maintenance, you do not need to lose pounds. That is the only way you will get the waist-hip ratio you desire and maintain your own health in the process.17
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digestibleplastic wrote: »You need a recomposition of your body composition (muscle vs fat). You need to lift heavy weights and eat at maintenance, you do not need to lose pounds. That is the only way you will get the waist-hip ratio you desire and maintain your own health in the process.L1zardQueen wrote: »
I can't exactly tell what my fat % is on my body, but I have slight abs- before breakfast in the mirror I can see the "11 line" like Chloe Ting has here (but not as defined).
I am eating enough protein each day as defined in the acceptable macronutrient ratio listed above and do multiple times a week (HIIT/runs). And I've been logging stuff in MFP consistently since May 6.
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One individual metric does not make you unhealthy or overweight. If all other metrics classify you as healthy or even borderline underweight, but one metric is an outlier, there is no reason to struggle to get that one in line and cause your other measurements to become outliers.
At 18, your body could still be developing and changing, which could not only cause weight fluctuations but makes forcing your body to operate at a 1lb per week deficit when already at the bottom of the healthy weight range a bad idea.
Read the So You Want a Nice Stomach thread. We don't always see ourselves accurately, and it is highly unlikely with your measurements that you look pregnant or fat. If you are concerned about your health, check with your doctor to see what the overall picture is.17 -
Good advice above, especially the stomach one.
The Chloe Ting 11 thing: Well, hmm. I sort get it, but my immediate reaction on seeing the photos was "heck, I can have a pretty nice 11 if I suck in and stretch my upper body way up like that, too, arms raised an all". She's very lean, though, and somewhat muscular.
I'd underscore what Kimny said: That being unusual on one health metric isn't a sign of a problem. If in doubt, ask your doctor, not the internet.
I get that you may have appearance goals as well, and that's fine. That's what the "nice stomach" thread linked above is for, and at that point, you're talking about something that isn't going to appear quickly (LOL at the 30 days thing - sooo marketing-esque).
Rather than lose weight, recomposition would be a more logical route, IMO.
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
I also think that rather than going mostly by the posed marketing materials of an internet fitness expert (even if she's a good one), you might also want to check out a little more realistic view of what women's midsections actually look like without perfect posing/lighting/photoshop, even among some women who are quite fit. I suspect you're more normal than you're thinking. Check out this thread:
https://community.myfitnesspal.com/en/discussion/10689837/does-this-uterus-make-my-stomach-look-fat/p1
You can make progress toward your goals, but weight loss per se may not be the best route. Read some of the links offered in the posts above, and give it a think.
Best wishes!8 -
Ignore your waist to hip ratio it’s only slightly over. Mine is as well and I have a bmi of 19. I look lean and muscular, I’ve been lifting for 3 years.
If you want a lean muscular look like the insta girls, you need to lift.
Women are supposed to have a bit of fat on their midriffs. Plus, underneath is a uterus which is curved, not flat.12 -
So you have visible abs before breakfast and then not anymore? When you did take the measurements? Before breakfast or after? It's possible that you just experience bloating. Plus of course once you eat there's food in your stomach, which of course still sits there for a while.6
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Next time I end up at the doctor's, I'll definitely ask about my midsection. If you put my measurements into the female body visualizer here (use 28 for waist and 1 hr of exercise) then you get a decently accurate result.
I will add that I started officially losing weight (when at 136-140ish) in January, but I started *really* counting on April 6 when I weighed 129.2 at 9:30 PM, so it's been 2 months.
How do I "lift" when I have no access to a gym and/or weights? I literally have never been able to do a push-up (but can somehow hold a 1 minute high plank? I know it makes no sense). I played soccer for 3 years, and still couldn't do one after conditioning. As I said, I have a slight "11 line" tone definition since I do 30 sit ups, 20 leg lifts and a 1-minute plank for six days of the week.
I don't really want to eat all 1,600 calories and end up gaining some of these hard-lost pounds back. Especially in the 6-8 weeks leading up to college... all of my friends are skinny lol. They also apparently don't have uteruses since they have truly flat stomachs. (I've seen their bodies in live videos, and none of them are film majors, so the chances that they're actively editing their bodies are extremely slim.)So you have visible abs before breakfast and then not anymore? When you did take the measurements? Before breakfast or after? It's possible that you just experience bloating. Plus of course once you eat there's food in your stomach, which of course still sits there for a while.
And I measured my waist in the morning. I went to the bathroom, went back to my room, and then measured so I wasn't bloated from breakfast.2 -
stargirlhorse wrote: »
(snip)
How do I "lift" when I have no access to a gym and/or weights? I literally have never been able to do a push-up (but can somehow hold a 1 minute high plank? I know it makes no sense). I played soccer for 3 years, and still couldn't do one after conditioning. As I said, I have a slight "11 line" tone definition since I do 30 sit ups, 20 leg lifts and a 1-minute plank for six days of the week.
(snip)
There are some bodyweight strength programs included in this thread, that require no or minimal equipment:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
If you aren't able to do a particular one of the exercises, you can use Google (or ask on that thread) about adaptations you can use to build up to that thing. (It doesn't surprise me that you can plank but not do pushups. It's not unusual among women. I'm close to the same point, and in my case it's upper body issues, not core. Can't speak for you.)
I have to admit, I haven't researched getting an "11 line" because it's nothing I care about. But those are dpm
t necessarily sound like the optimal exercises, or the optimal schedule/load, for developing abdominals and core generally. Sit-ups are seriously sub-optimal, especially, IMO. (I'm not going to propose an ab program for you: I'm not a trainer; I don't care about my 11s, or 6s, or whatever ab-line stuff, so I haven't looked into it; and I do what I do for core exercises for reasons that wouldn't apply to you, for certain. There have been threads about ab exercises on the Fitness or Bodybuilding parts of the forum, or you could start one there to ask about specific exercises.)7 -
You don’t need to lose weight. Don’t focus on that one metric. Your waist to hip ratio may never be low enough because you have small hips. I’m the same way.
Also, at your weight, your BMR is likely closer to 1200, not 1600. 1600 may be your TDEE.6 -
I agree, hip to stomach ratio might not be attainable in a healthy way. I am very “boy shaped” - I remember getting sized for my wedding dress, hips and bust were a “6”, my waist was a “10”
it wasn’t any huge surprise, but still eye opening for me. I go straight down, not much dip in at all, no matter how skinny I am. 5 -
@AnnPT77 - thank you for the link! I'll try some of those; I'm doing squats, lunges, and abs like most of them suggest.
I do need to lose weight so I can look good for college and I don't want to be obese on any measurement. I'm too scared to post a picture, but I look actually pregnant from the side because I have small boobs, and that is not a look I need for college. I'm literally the only chubby Asian I've ever seen.You don’t need to lose weight. Don’t focus on that one metric. Your waist to hip ratio may never be low enough because you have small hips. I’m the same way.
Also, at your weight, your BMR is likely closer to 1200, not 1600. 1600 may be your TDEE.
But you are right; my BMR is actually hovering around 1400, not 1600- must've been an old number that I forgot to recalculate with the 121. Whoops. Plus, I'm still 14 pounds away from a BMI of "underweight" so it's not like I'm that close. I can lose a few pounds (my goal is 115).
For now, how do I hide this disgusting belly fat, since I do know diet/exercise takes a long while? I have to be prepared to go shopping in August with it still being there and get clothes that will hide it for me.1 -
I also understand that it's probably not practical with a BMR of 1400 to try and lose a pound a week; that's +300 cals of exercise per day while eating the minimum 1200 calories to survive. (I am also trying upping the intake to 1300ish when I *was* losing weight. My side theory is that starvation mode kicked in here.)
So I've changed MFP to lose .5lb/week, where it tells me to eat 1410 calories per day.1 -
stargirlhorse wrote: »I also understand that it's probably not practical with a BMR of 1400 to try and lose a pound a week; that's +300 cals of exercise per day while eating the minimum 1200 calories to survive. (I am also trying upping the intake to 1300ish when I *was* losing weight. My side theory is that starvation mode kicked in here.)
So I've changed MFP to lose .5lb/week, where it tells me to eat 1410 calories per day.
Starvation mode is a myth. 115 puts you at the lowest end of your BMI. I agree healthy weight loss would be .5 lbs a week, and you are only 7 lbs away from an underweight bmi not 14.
It might do you some good to speak to a specialist.7 -
Starvation mode is a myth. (cut)
What do you mean?
Also, according to the CDC's BMI Calculator for Child and Teen (up to 19 years old; the adult one starts at 20, idk why), 107 is the minimum "healthy weight" so 107 is the correct end.1 -
stargirlhorse wrote: »
Starvation mode is a myth. (cut)
What do you mean?
Also, according to the CDC's BMI Calculator for Child and Teen (up to 19 years old; the adult one starts at 20, idk why), 107 is the minimum "healthy weight" so 107 is the correct end.
So you plan to work on gaining weight over the next 2 years, so when you turn 20 you'll be a healthy weight?5 -
stargirlhorse wrote: »
Starvation mode is a myth. (cut)
What do you mean?
Also, according to the CDC's BMI Calculator for Child and Teen (up to 19 years old; the adult one starts at 20, idk why), 107 is the minimum "healthy weight" so 107 is the correct end.
Just that. Starvation mode isn't a real thing.5 -
I think maybe you need to stop comparing yourself to others and start being happy and comfortable in your own skin. Body dysmorphia is a real thing and is not healthy. When you look back on pictures of yourself in your 50s you'll realise how thin you really were. There's so many other things in life to worry about than what you look like. People should love you for who you are not what you look like. Be happy within yourself or you'll spend the rest of your life miserable and in a vicious diet cycle you can't get out of.8
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stargirlhorse wrote: »@AnnPT77 - thank you for the link! I'll try some of those; I'm doing squats, lunges, and abs like most of them suggest.
I do need to lose weight so I can look good for college and I don't want to be obese on any measurement. I'm too scared to post a picture, but I look actually pregnant from the side because I have small boobs, and that is not a look I need for college. I'm literally the only chubby Asian I've ever seen.You don’t need to lose weight. Don’t focus on that one metric. Your waist to hip ratio may never be low enough because you have small hips. I’m the same way.
Also, at your weight, your BMR is likely closer to 1200, not 1600. 1600 may be your TDEE.
But you are right; my BMR is actually hovering around 1400, not 1600- must've been an old number that I forgot to recalculate with the 121. Whoops. Plus, I'm still 14 pounds away from a BMI of "underweight" so it's not like I'm that close. I can lose a few pounds (my goal is 115).
For now, how do I hide this disgusting belly fat, since I do know diet/exercise takes a long while? I have to be prepared to go shopping in August with it still being there and get clothes that will hide it for me.
At your height and weight, you’re not obese and are probably very slim. I think the problem is the way you see yourself. You’re comparing yourself to your “skinny” friends. Skinny is not healthy.
Again, you seem to have an unrealistic expectation of what an adult woman’s body is supposed to look like. Losing weight won’t get you the results you want. Strength training might.11 -
If you look at the measuring guide below and go with the "point of minimal waist" for the waist measurement - 27 for you and 35 for hips, your ratio is 0.77 which is well below 0.85.
From your measurements, it appears to me that you have a lovely shape! (even thought you are frustrated by not having a flat stomach)
2.1.1 Placement of tape Waist circumference
The WHO STEPwise Approach to Surveillance (STEPS) provides a simple standardized method for collecting, analysing and disseminating data in WHO Member countries. The WHO STEPS protocol for measuring waist circumference instructs that the measurement be made at the approximate midpoint between the lower margin of the last palpable rib and the top of the iliac crest (WHO, 2008b). The United States (US) National Institutes of Health (NIH) protocol provided in the NIH Practical guide to obesity (NHLBI Obesity Education Initiative, 2000) and the protocol used in the US National Health and Nutrition Examination Survey (NHANES) III (Westat Inc, 1998) indicate that the waist circumference measurement should be made at the top of the iliac crest.
The NIH also provided a protocol for the measurement of waist circumference for the Multi‐Ethnic Study of Atherosclerosis (MESA) study. This protocol indicates that the waist measurement should be made at the level of the umbilicus or navel. However, published reports indicate that measurements of waist circumference made at the level of the umbilicus may underestimate the true waist circumference (Croft et al., 1995).
Some studies have assessed the waist circumference at the point of the minimal waist (Ross et al., 2008).
Hip circumference
All of the protocols mentioned in Section 2.1.1 indicate that the hip circumference measurement should be taken around the widest portion of the buttocks.3 -
Even when I was severely underweight my waist:hip ratio told me I was at super high risk. When you are slim to begin with, waist:hip ratio doesn't mean much because it has to do with your body shape. It seems like you have a warped perception of yourself. You are already very thin and to have a goal of being borderline underweight won't change that.
I am just wondering, why do you feel the need to "look good for college"? Do you see yourself as "not looking good" now? Do you think you slim? Why do you think being 115 will make you look so much better?7 -
janetdebeer90 wrote: »If you look at the measuring guide below and go with the "point of minimal waist" for the waist measurement - 27 for you and 35 for hips, your ratio is 0.77 which is well below 0.85.
From your measurements, it appears to me that you have a lovely shape! (even thought you are frustrated by not having a flat stomach)
2.1.1 Placement of tape Waist circumference
The WHO STEPwise Approach to Surveillance (STEPS) provides a simple standardized method for collecting, analysing and disseminating data in WHO Member countries. The WHO STEPS protocol for measuring waist circumference instructs that the measurement be made at the approximate midpoint between the lower margin of the last palpable rib and the top of the iliac crest (WHO, 2008b). The United States (US) National Institutes of Health (NIH) protocol provided in the NIH Practical guide to obesity (NHLBI Obesity Education Initiative, 2000) and the protocol used in the US National Health and Nutrition Examination Survey (NHANES) III (Westat Inc, 1998) indicate that the waist circumference measurement should be made at the top of the iliac crest.
The NIH also provided a protocol for the measurement of waist circumference for the Multi‐Ethnic Study of Atherosclerosis (MESA) study. This protocol indicates that the waist measurement should be made at the level of the umbilicus or navel. However, published reports indicate that measurements of waist circumference made at the level of the umbilicus may underestimate the true waist circumference (Croft et al., 1995).
Some studies have assessed the waist circumference at the point of the minimal waist (Ross et al., 2008).
Hip circumference
All of the protocols mentioned in Section 2.1.1 indicate that the hip circumference measurement should be taken around the widest portion of the buttocks.
This is exactly what I was thinking. You (OP) appear to have calculated the ratio incorrectly. Also, I am a few inches shorter than you and have the exact same waist and hip measurements and I am definitely not overweight. Your perception of your body may be a bit skewed.4 -
stargirlhorse wrote: »I do need to lose weight so I can look good for college and I don't want to be obese on any measurement. I'm too scared to post a picture, but I look actually pregnant from the side because I have small boobs, and that is not a look I need for college. I'm literally the only chubby Asian I've ever seen.
...
For now, how do I hide this disgusting belly fat...
Too scared to post a picture. Never seen a chubby Asian. Using the word “disgusting” to describe what is at most a tiny amount of belly.
Reading the thread and your responses to all the good advice you’ve been given I’m vacillating over whether you’re just an out and out troll, mentally unwell with pretty severe body dysmorphia or one of the most clueless 18 year olds I’ve come across (and as a hs teacher I spend a lot of time dealing with 18 year olds).
If it’s option 2 or 3 then I recommend some counseling and maybe new friends. To aid in making new friends I strongly advise you to consider your ideas about “fat girl at college embarrassment”. I’m am absolutely certain there are going to be plenty of “fat girls” at college (genuinely overweight people and those who just don’t meet your judgmental standards). Many of them will probable be awesome women having a great time. Try not to think of them as “disgusting”. You’ll be more likely to make friends that way.
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I graduated college one year ago, almost to the date (June 19th, 2019). Speaking from recent experience: people will only care about how you look if you seem like you care. What people WILL care about and what WILL affect your college experience is how you present and carry yourself. If you look and feel like you don’t even like yourself, why would others be bothered to like you?
I was obese throughout college and still am. From this time period, I have pictures of myself where I think I look fat and disgusting (nowadays I try to refuse that thought, but still). I also have pictures where I look healthy and happy and looking at them I don’t even notice my weight. I’m approximately the same weight in all these pictures. The difference is I’m feeling good and enjoying life in some pictures and not in others.
In my group of friends there are girls ranging from very skinny to obese. The only time it ever comes up is when we’re borrowing or swapping clothes, other than that it’s a non-issue and all my friends look amazing regardless of size. If you or your friends think you are an embarrassment because of your weight, get help to clear your head and/or better friends.7 -
@stargirlhorse please take on the advice you've been given. You can't spot reduce fat anyway. I know you think you'll have a totally flat tummy just by dropping a few pounds but it doesn't work that way. Many young women think like you though, so you're not alone. BTW your friends probably don't have totally flat stomachs, they have uteruses too.
To help you reframe your thoughts, take a look at this thread, with some great eye-opening pics:
https://community.myfitnesspal.com/en/discussion/10689837/does-this-uterus-make-my-stomach-look-fat/p1
I never had a perfectly flat stomach, even when I was underweight. I actually wore a girdle when I was your age, thinking I had to have a flat stomach. Then I realized that the people who I want to be with don't judge me based on my stomach so I shouldn't judge myself based on my stomach either.
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