puboochu wrote: »

It could be a variety of things, it could be gaining muscle and losing fat, check your sodium intake, monthly hormonal fluctuations, too many carbs, not enough protein...it could be a little of everything. Sometimes the scale doesn’t show the changes in your body. Have you measured? Do your clothes fit differently? Feel free to add me if you want more support. Don’t be discouraged, keep at it and the scale will catch up. Making small changes for the better every day will add up to big changes in your future.

puboochu wrote: »

Don’t give up, you will regret it. There’s nothing wrong with having emotional days, change is hard. Cut your calories to maybe around 1400, try to eat less carbs and more protein. Cleaner foods, obviously that may not work for you right now, but cutting out processed foods and adding in whole foods a little at a time will add up. Don’t let people make you feel like the changes you are making and have made aren’t good enough. They don’t know your situation, and any changes towards a healthier life are good changes! Don’t kill your self with workouts, make changes you will be able to maintain. Most weight loss is done in the kitchen as they say. Try buying low sodium versions of processed foods maybe? And if your eating a lot of salt drink even more water..you can do it, don’t give up on your goals just because it’s taking longer than you wanted!

AwesomeSquirrel wrote: »

Hang in there! If you are 100% certain that your tracking is as good as can be and you’re meeting your calorie goal regularly then it’s only a matter of time before the scale will reflect. I will say that weighing prepackaged snacks can be beneficial as the pack can often contain a slightly larger serving than stated, and since many snacks are on the higher kcal side those 8g differences can add up over time.

It’s been really warm where I live recently and the heat definitely affects my scale weight so that’s another factor that can contribute.

I also want to tell you that eating clean and unprocessed foods is in no way a requirement for weight loss. True, a lot of people find things like fresh veggies more filling and of course there are nutritional aspects, but limiting your caloric intake regardless of the food item is the key. I’m telling you this to be sure you understand you don’t have to change everything about your eating habits at the same time. Switching things out gradually is great.

Keep on keeping on!

88olds wrote: »

First, you’re in the right place. Welcome.

Second, as noted, water retention is likely your issue. Lack of results on the heals of new or increased exercise is probably the most common complaint on MFP.

A couple of thoughts- you using a food scale to crunch numbers? Really need it. Exercise is overrated as a weight loss strategy. It is CICO. But I can undo an hour at the gym in 5 min with a fork in my hand.

And as noted, get ready for the long haul. And don’t let the learning curve get you down. This involves a lot of trial and error and its time consuming. The weight loss part is pretty straight forward, but living with it can be extremely complicated. It takes time. Good luck.

eliezalot wrote: »

Agree with the great advice above:

1. Too early to tell for sure - 4-6 weeks will tell you whether you are losing weight. There are usually only 2 weeks out of the month when I see the scale drop, but that doesn't mean that I'm not losing fat that whole time. You might want to consider a weight trending app, that shows your trend over time and helps hide the day to day fluctuations that we all have. As long as the trend is going down, you are losing weight.
2. Definitely sounds like water weight retention - every time I increase my exercise, I retain water for a week or two.
3. Weigh and measure! It is easy to both over and underestimate foods.

Finally, don't push yourself too hard too fast - the process of losing weight should be as easy as possible (not that it isn't difficult, just that it shouldn't feel like a daily struggle all the time). In previous weight loss attempts, I tried to too much at once - overhaul diet, calorie deficit, lots of intense workouts, because that's what thin and healthy people do, right? Hell, that was what I did when I was healthier and smaller! But it was just too much change for me to keep up with. I'd eventually stop, feel like a failure (hello anxiety and depression!), and gain it back because "well I can't do it so what is the point".

This time, I started slowly. I found my maintenance calories, and my first goal was to eat at or under them for a few weeks (I love food, and knew that going straight into a deficit would leave me hungry). After I got comfortable with this, I dropped down to about a 250 calorie deficit (about half a pound a week). After another few weeks, I got more comfortable eating at that level, and finally dropped to a 500 calorie deficit which I have kept up for the last year. In the beginning, I didn't change the content of my food, or add any new exercise. Over the course of the year, I had more energy and started walking more. I started to eat fruits and veggies more frequently (but still with room for plenty of ice cream and pizza). I lost a good 30 lbs before I started adding in more strenuous exercise this spring. The only reason this worked for me was that all the changes were gradual.

I also have anxiety and depression, and have a tendency to get super overwhelmed when I make lots of changes at once, which leads to me reverting back to old habits and then feeling guilty for not being successful and like a failure. One of the main tools for success for me this time around has been getting my mental health in order (which I am hyper aware can change quickly). For me, it is a combination of therapy (CBT) and medication to keep myself feeling good and functioning. And I manage the rest as best I can through techniques that work for me (getting enough sleep, no caffeine, regular outdoor exercise). Incidentally, those things are all good for weight loss too (well, except the no caffeine. I miss it so much).

You can totally do this. My main advice is this:

• Is your anxiety and depression under control? Like, really under control? If not, reach out to your doctor or therapist. You deserve to feel good! And it makes other things feel so much easier. (I didn't realize how bad my depression had got until I went back on medication - like...oh...suddenly I feel like myself again!)
• Stick with a moderate calorie deficit. Don't worry too much about the content of your food - eat what you like, and what fills you up. I love diet soda and it is a regular part of my diet. Over time, I've added in more plain water, because I've started craving it. But don't feel like you need to overhaul everything at once.
• Do exercise that feels good for your body and your mind. Start slow. Beginners yoga - I've developed quite a bit of strength this way, and it helps with my racing thoughts. Biking - I love biking, it is low impact, I do it outdoors (which helps my depression), and getting cardio is amazing for my anxiety. You'll lose weight with the calorie deficit alone - exercise can let you eat a little more, but mostly is good for health.
• Have back-up plans! I know my mental health is always somewhat precarious, and I've had to learn to allow myself to not do perfectly.
  • Good days - Exercise, Calorie deficit, good food choices,
  • Medium days - too tired to exercise - go for a chill walk instead. No deficit, just eat at maintenance and log. Eat what tastes good and keeps me full. Do an activity that I know helps me feel better (meditation, a walk, gardening)
  • Bad days - to tired/anxious to get out of bed - that's okay and I don't beat myself up! Estimate calories and log. Try to eat something that I want, and also something that I need (oreos and some clementines). Maybe do an in-bed yoga or meditation, just to tune into my body.

All that is to say that you can definitely do this, everyone has their own approach - you need to find what makes it easiest for you! Patience and not perfection will win in the end.