5 Months In...No Weight Loss?
rachaelzel
Posts: 12 Member
Hey everyone. I am 19 y/o with CW 130 and GW 115. Since I entered college last year, I have gained 20 pounds (I had maintained my weight at ~110 for 3 years prior to 2020) and I started trying to lose the pounds in March. However, my weight has not changed at all, and I haven't lost any inches either.
I initially started doing OMAD and resistance training and fell to 120. However, I upped my calories after one and a half months on that diet, as my period was incredibly late due to the shift in eating pattern, and I regained to 125. Afterwards, I added more cardio into my routine while eating 2-3 meals a day. I ran anywhere from 2-4 miles every day for 2 months, and my weight bounced to 130.
I only drink water (and a lot of it) and will have a bit of ice cream once every 3 weeks. I carefully weigh and count my calories, and RARELY go over 1200. A lot of days I will eat even less. For example, today all I ate was cereal, one turkey sandwich, and half an avocado. I fast for 18 hours almost every day as well.
I'm seriously demotivated. I look the same as I did 5 months ago, and my body just refuses to lose these extra pounds of fat no matter how much diet and exercise I do. When I lower calories, my body plateaus. When I increase, I gain weight. The scale just continues to go up no matter what I do. Any advice?
I initially started doing OMAD and resistance training and fell to 120. However, I upped my calories after one and a half months on that diet, as my period was incredibly late due to the shift in eating pattern, and I regained to 125. Afterwards, I added more cardio into my routine while eating 2-3 meals a day. I ran anywhere from 2-4 miles every day for 2 months, and my weight bounced to 130.
I only drink water (and a lot of it) and will have a bit of ice cream once every 3 weeks. I carefully weigh and count my calories, and RARELY go over 1200. A lot of days I will eat even less. For example, today all I ate was cereal, one turkey sandwich, and half an avocado. I fast for 18 hours almost every day as well.
I'm seriously demotivated. I look the same as I did 5 months ago, and my body just refuses to lose these extra pounds of fat no matter how much diet and exercise I do. When I lower calories, my body plateaus. When I increase, I gain weight. The scale just continues to go up no matter what I do. Any advice?
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Replies
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How tall are you?1
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I am 5'4.0
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Do you weigh all your food? When trying to lose the last few pounds, you need to be either patient and,or meticulous.8
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I do. However there are some days I take the liberty not to because I am positive I am eating below 1200. For example, yesterday if I just ate 2 eggs, a small sandwich, and an apple I don't see the point of logging it because intuitively I know I am eating at a deficit.0
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rachaelzel wrote: »I do. However there are some days I take the liberty not to because I am positive I am eating below 1200. For example, yesterday if I just ate 2 eggs, a small sandwich, and an apple I don't see the point of logging it because intuitively I know I am eating at a deficit.
The minimum a sedentary female should be eating 1200 calories a day. Please don't eat less than 1200 calories.12 -
Ok, I will try eating a little bit more. I am just concerned because the last time I tried raising my calories after dieting, I just gained weight.
I guess what I'm really confused about is why I haven't lost any weight eating at less than 1200.1 -
rachaelzel wrote: »Ok, I will try eating a little bit more. I am just concerned because the last time I tried raising my calories after dieting, I just gained weight.
I guess what I'm really confused about is why I haven't lost any weight eating at less than 1200.
Try using a food scale and weighing everything that you eat for the next few weeks. If you think you are eating less than 1200 a day, and you aren't losing. You're likely consuming more calories than you think.9 -
I don't think that's the issue...I already weigh and measure my food.
For example, today I ate a small bowl of cereal with almond milk, a small sandwich with lettuce, tomatoes and sliced turkey, and exactly half an avocado. There is no way that measures to more than 1200 calories.1 -
rachaelzel wrote: »I don't think that's the issue...I already weigh and measure my food.
For example, today I ate a small bowl of cereal with almond milk, a small sandwich with lettuce, tomatoes and sliced turkey, and exactly half an avocado. There is no way that measures to more than 1200 calories.
And, you weighed out all that?8 -
As someone who weighs my food and someone asked me what i ate
I wouldnt say a regular size chicken breast and a medium potato.. etc
It would be
236g of raw chicken
165g raw potato... etc12 -
Yes0
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rachaelzel wrote: »Yes
Can you please make your food diary public. It might help give more insight.5 -
If you are actually accurately weighing all your food and eating under 1200 calories and not losing weight you would need to see a doctor.15
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I’m just going to throw this thought in... You’re 5’4, currently 130lbs, and your goal is 115lbs. You are already at a healthy BMI and at your goal weight BMI would be pretty close to the limit between underweight and normal weight.
You also said you maintained at 110lbs for 3 years, which at age 19 would mean ages 15/16 to 18/19. While the most visible changes are probably done, puberty and related internal workings in your body can easily continue until about 20, and your body might no longer be comfortable at 110lbs. Your period going off pattern at 120 sounds like it might be due to weight instead of OMAD. Some bodies, especially women, just simply aren’t happy at a lower weight, even if it’s within the healthy range. Your period going off pattern is a big indicator, listen to it.
I suggest you look into recomposition instead of weight loss.31 -
I would focus on recomp for all the reasons above.12
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I’m just going to throw this thought in... You’re 5’4, currently 130lbs, and your goal is 115lbs. You are already at a healthy BMI and at your goal weight BMI would be pretty close to the limit between underweight and normal weight.
You also said you maintained at 110lbs for 3 years, which at age 19 would mean ages 15/16 to 18/19. While the most visible changes are probably done, puberty and related internal workings in your body can easily continue until about 20, and your body might no longer be comfortable at 110lbs. Your period going off pattern at 120 sounds like it might be due to weight instead of OMAD. Some bodies, especially women, just simply aren’t happy at a lower weight, even if it’s within the healthy range. Your period going off pattern is a big indicator, listen to it.
I suggest you look into recomposition instead of weight loss.
All the above QFT,
Neither of the two days you describe contain enough protein to survive on. Fiber is doubtful. Minerals are doubtful.
Lack of period is concerning.
While I agree with others that when you increase your food intake you may want to measure it more accurately than you do now, your current food intake sounds like malnutrition as opposed to appropriate and sufficient eating.
Go visit a doctor, have blood sucked out, and figure out how malnourished you currently are and what, if anything, is happening with your electrolytes.
Edema can also cause weight to go up and malnourishment due to under-eating can cause health problems that cause edema.11 -
rachaelzel wrote: »Ok, I will try eating a little bit more. I am just concerned because the last time I tried raising my calories after dieting, I just gained weight.
I guess what I'm really confused about is why I haven't lost any weight eating at less than 1200.
When we increase our calories, there is often a little increase in water retention. It's needed to metabolize added carbs, and balance electrolytes with added sodium, and that sort of thing. There's also - not surprisingly - a little increase of the weight of food in transit in our digestive system (like fiber and things that will eventually be excreted). It's perfectly healthy, and not fat, so there's no reason to worry about it . . . even though it can cause a noticeable, quick jump on the scale.
Some people freak out when they add a few hundred calories, and the scale jumps a couple of pounds (possibly even more) the next day or so, because they think they're regaining fat. They're not. It's just a normal, healthy adjustment related to the added food, as described above.
Fat regain isn't sudden or unexpected. We have to eat around 3500 calories above our maintenance calorie level to add a pound of fat. To gain two pounds of fat overnight, you'd have to have eaten 7000 calories above your maintenance calories (which, by definition, is some number higher than what you've been eating as you lose weight). You've been eating 1200 or less, so 7000 calories is almost *six times* your daily intake. You'd notice if you'd eaten that much extra!
If you add a moderate number of calories, and gain some noticeable amount on the scale within a day or two, it can't possibly be fat. Don't let it confuse you, or drive you into continuing undereating.
Others are right about eating ultra-low calories. You can add stress-related water weight that hides fat loss on the scale, and you can bring subtle or obvious fatigue into the picture, which reduces calorie expenditure.
The advice to see your doctor is also good - take your food diary and weight logs. Get blood tests for nutrients and thyroid levels, plus anything else your doctor recommends. Loss of periods is a very bad sign - tell your doctor about it.
Best wishes for improvement!9 -
Oh no, I’ve been there- 19, 5” 4” and always dieting. You are at a healthy weight. Let me repeat that- you are at a healthy weight. I’m also 5” 4” age 26 and I weigh 154lbs and people get shocked because I look like I’m 20 lbs lighter just because I’ve built muscle and have denser bones. You’re body is still growing, why are you eating so less for so long? 1200 is what they give to 5 year olds! You can lose your hair, weaken your muscles (including your heart), mess up your hormones etc. Please get checked in for an eating disorder because I had all these symptoms too. Sending hugs 🤗13
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What everybody said about your body changing and maturing is correct. At 5'4", 130 pounds is healthy. Don't think that the magic number of your teens is where you should be as an adult. Your teen weight may not be enough for your adult body. Work on being healthy and stop worrying about preventing your body from maturing by maintaining your teenage weight.9
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If you are 100% sure that you are eating at a deficit, check a doctor. The lack of period is concerning as well as your eating habits. It simply is not sustainable.
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Your body might be attempting to hold onto every ounce it can at this point. Eating under 1200 a day will put you into starvation mode. Also, as others have said, you aren’t stating your foods in grams or ounces. Most people who weigh religiously will talk about how much they had to eat in those terms. I mean, what is a “small sandwich”??? How can one accurately account for that in mfp??0
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Your body might be attempting to hold onto every ounce it can at this point. Eating under 1200 a day will put you into starvation mode. Also, as others have said, you aren’t stating your foods in grams or ounces. Most people who weigh religiously will talk about how much they had to eat in those terms. I mean, what is a “small sandwich”??? How can one accurately account for that in mfp??
Starvation mode is not a thing.
Here’s a helpful explanation.
https://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p113 -
L1zardQueen wrote: »Your body might be attempting to hold onto every ounce it can at this point. Eating under 1200 a day will put you into starvation mode. Also, as others have said, you aren’t stating your foods in grams or ounces. Most people who weigh religiously will talk about how much they had to eat in those terms. I mean, what is a “small sandwich”??? How can one accurately account for that in mfp??
Starvation mode is not a thing.
Here’s a helpful explanation.
https://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p1
Actually, I fact check EVERYTHING using reliable sources (and no, MFP links are definitely NOT reliable sources and neither is Wikipedia lol).
https://www.healthline.com/nutrition/starvation-mode#metabolism
https://www.leofitlabs.com/what-starvation-mode-body-how-know-calorie-deficit/
https://www.fitness19.com/what-exactly-is-starvation-mode-and-how-do-you-stop-sabotaging-your-weight-loss-plan/
https://www.womenshealthmag.com/weight-loss/a19998301/what-is-starvation-mode/
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L1zardQueen wrote: »Your body might be attempting to hold onto every ounce it can at this point. Eating under 1200 a day will put you into starvation mode. Also, as others have said, you aren’t stating your foods in grams or ounces. Most people who weigh religiously will talk about how much they had to eat in those terms. I mean, what is a “small sandwich”??? How can one accurately account for that in mfp??
Starvation mode is not a thing.
Here’s a helpful explanation.
https://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p1
Actually, I fact check EVERYTHING using reliable sources (and no, MFP links are definitely NOT reliable sources and neither is Wikipedia lol).
https://www.healthline.com/nutrition/starvation-mode#metabolism
https://www.leofitlabs.com/what-starvation-mode-body-how-know-calorie-deficit/
https://www.fitness19.com/what-exactly-is-starvation-mode-and-how-do-you-stop-sabotaging-your-weight-loss-plan/
https://www.womenshealthmag.com/weight-loss/a19998301/what-is-starvation-mode/
None of these are reliable sources. Regardless, the MFP link isn't the source, it's a thread with a detailed discussion and linked sources. It's a fun and informative read, you should check it out
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You maintained at 110 for years because you were a child14
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I'm your height and I currently maintain at 110. The pounds between 120 and 110 went really slowly and required patience and consistency. I don't recommend trying to do it quickly or with punitive methods like undereating. If it feels hard to sustain, it's probably too much. You want a SMALL deficit, like 250 calories. You shouldn't be fasting for the majority of the day unless it is something that you find improves your quality of life (and it doesn't sound it does for you). You need to be ready to have some weeks where you might not see a loss at all and measure your progress in the longterm trend.
You also should seriously consider whether or not your goal weight is realistic. You are aiming near the bottom of a healthy BMI. It's not necessarily the best weight for you, especially since it is based on your weight when you were still a kid. Adult women often weigh more than they did as teenagers -- it's a perfectly normal, healthy, and attractive way to be. The fact that your menstrual cycle is being impacted by your efforts is a potential sign that your healthy weight is higher (or it could also be all the stress you're putting yourself through with food deprivation).
I don't think there is anything wrong with wanting to lose "vanity pounds" - I've done it myself. But the process needs to be combined with serious consideration that we could be wrong about what weight we want to be (that is, our unhappiness with our appearance is being driven by unrealistic expectations) and when our efforts are reducing our quality of life. You sound really unhappy in these posts. When you're at the point where you're trying to fuel your life on just a turkey sandwich, a bowl of cereal, and a little avocado, it's time to hit pause and come up with a new plan.16 -
It's concerning that your period has been affected. Malnutrition can be one cause. Here's a link to an article that lists 13 possible causes. I agree with others that you need to consult your doctor.
https://www.medicalnewstoday.com/articles/322961
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L1zardQueen wrote: »Your body might be attempting to hold onto every ounce it can at this point. Eating under 1200 a day will put you into starvation mode. Also, as others have said, you aren’t stating your foods in grams or ounces. Most people who weigh religiously will talk about how much they had to eat in those terms. I mean, what is a “small sandwich”??? How can one accurately account for that in mfp??
Starvation mode is not a thing.
Here’s a helpful explanation.
https://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p1
Actually, I fact check EVERYTHING using reliable sources (and no, MFP links are definitely NOT reliable sources and neither is Wikipedia lol).
https://www.healthline.com/nutrition/starvation-mode#metabolism
https://www.leofitlabs.com/what-starvation-mode-body-how-know-calorie-deficit/
https://www.fitness19.com/what-exactly-is-starvation-mode-and-how-do-you-stop-sabotaging-your-weight-loss-plan/
https://www.womenshealthmag.com/weight-loss/a19998301/what-is-starvation-mode/
That Adaptive Thermogenesis thread is written by a doctor. Are you a doctor?
Try reading it.
https://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p16 -
KrissDotCom wrote: »As someone who weighs my food and someone asked me what i ate
I wouldnt say a regular size chicken breast and a medium potato.. etc
It would be
236g of raw chicken
165g raw potato... etc
Yes, when I talk to my dietitian (or anyone knowledgeable) I also give numbers in grams.2
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