Ugh Why am I not losing

NASAwife13
NASAwife13 Posts: 130 Member
in Motivation and Support
Hey all I hope everyone is doing well. This is not my first go-around with trying to lose weight. About 5 years ago I joined my fitness pal and lost about 60 lb. That was a combination of a good diet doing high interval training and having a great support. I then lost my mother and gained a hundred pounds. and here it is 5 years later I'm trying to be a healthier me and now I am struggling. My frustration is I've done it before and it doesn't seem to be working the same now.

SW: 250 Nov 2019
CW: 215 for the past three weeks
1st GW: 199
2nd GW: 175
Final GW: 160

I am 30yo, and 5ft. 6in.

I log 95% of my calories. My Fitbit tracks my activity. I know neither my fitness pal or Fitbit is 100% accurate I know that the machines at planet fitness aren't 100% accurate. I measure my food as much as I possibly can. I tried to intake protein as I can. And try to minimize carbohydrates but I am not a fan of restricting what I eat because then I seem to want to crave it more. I know that's all a mind thing but at the end of the day calories in versus calories out.

As far as exercise I go to the gym 5 to 6 days a week about an hour each time. I spend about 30 minutes on a treadmill or elliptical or one of the other cardio machines. then I do some of the weight lifting machines I do ab workout leg workout arm workout. On the weekends I go for hikes bike rides do different things to be active. Even during my lunch breaks throughout the week I go for a 30-minute walk.

Some things got to give any help or advice or tips would be greatly appreciated thank you.

Replies

  • 88olds
    88olds Posts: 4,534 Member
    3 weeks might not justify a change yet.

    But when you’re ready how about cut 100 calories per day and see if you get some movement? Sometimes we have to deal with the fact that the calculators and gadgets are not exact. You can get under the hood and rework all of your numbers or just experiment with a cut. In the end everything is trial and error. The calculators are based on averages and statistics the numbers don’t work for everyone all the time.
  • elizabethherberger
    elizabethherberger Posts: 23 Member
    It sounds like what I would call a plateau. Your body has adjusted to your new normal and doesn’t see it as a deficit any longer. You need to change something. It could be changing up the type of workouts you do (try swimming, biking, Zumba, yoga, etc. instead of treadmill/elliptical). It could be changing the food you eat (try changing it up and eating plant based protein for one meal a day instead of meat, change up what snacks you eat, etc.). Or adjust your calories slightly up or down (either with diet or exercise). Make one change, just one, and do it for a couple of weeks. If you still don’t see any movement on the scale, try changing something else. It sounds like your body needs to realize this is not maintenance mode. Hope you find what works for you soon!
  • Lietchi
    Lietchi Posts: 6,839 Member
    At what rate were you losing before this plateau? Has your weight loss suddenly stopped or has it been slowing gradually? What weight loss rate have you selected?

    I'm wondering if your calorie goal has been updated since starting your weight loss journey. MFP is supposed to decrease your calorie goal as you lose weight (smaller body burns less calories) but for many people this doesn't happen automatically: they need to go through their goal settings again to get an updated calorie goal.

    Aside from that, 3 weeks isn't that long. Do you weigh daily or weekly? No movement at all, or are there fluctuations? I would try to hang on a few weeks more, sometimes it takes a while before fat loss shows up on the scale.

    PS: off-topic but I would suggest adding some back and chest exercises to your resistance training, for a more balanced approach (exercising your whole body)
  • NASAwife13
    NASAwife13 Posts: 130 Member
    Lietchi wrote: »
    At what rate were you losing before this plateau? Has your weight loss suddenly stopped or has it been slowing gradually? What weight loss rate have you selected?

    I'm wondering if your calorie goal has been updated since starting your weight loss journey. MFP is supposed to decrease your calorie goal as you lose weight (smaller body burns less calories) but for many people this doesn't happen automatically: they need to go through their goal settings again to get an updated calorie goal.

    Aside from that, 3 weeks isn't that long. Do you weigh daily or weekly? No movement at all, or are there fluctuations? I would try to hang on a few weeks more, sometimes it takes a while before fat loss shows up on the scale.

    PS: off-topic but I would suggest adding some back and chest exercises to your resistance training, for a more balanced approach (exercising your whole body)

    I was losing 2ish lbs a week steady for awhile. I will try and update my calories and goals in mfp. I weigh weekly, daily never made sense to me because weight can fluctuate so much depending on a variety of factors. Four weeks ago I weighed at 211lbs and then the next three weeks 215. I am happy losing 1lbs a week, obviously more is great but I want to do it in a healthy manner so I can keep it off.

    As far as exercising I try to alternate muscle groups to the best of my knowledge. When I lost weight several years ago I had guidance and support at a great gym, but doing it on my own now it's a learning experience. But I have done it before, I know I can lose the weight it's just being patient and consistent that needs to continue.
  • nanastaci2020
    nanastaci2020 Posts: 1,072 Member
    edited October 2020
    How many calories do you aim for in a day? And when you say you log 95% of your intake, does that mean using a food scale? Or do you mean you use measuring cups, or some other form of estimation?

    Improving one's accuracy is never a bad idea, if possible. So if you are using measuring cups - get a food scale. Cups are not accurate for solid food. But also, time. As you know water weight fluctuates. You could have been 3 pounds 'lighter' the day before or after your weekly weighin. But the thing with water weight, if you are losing weight, eventually the true weight loss will show on the scale.
  • Lietchi
    Lietchi Posts: 6,839 Member
    Just change your activity level and desired weight loss rate, and then change them back to where you want them. That should update your calorie goal (if indeed it needed updating).

    If you're set at 2lbs weight loss per week, are you eating exercise calories? Water rentention is another option: an agressive deficit can cause stress (and therefore water retention masking fat loss). Taking a 'diet break' might be a good idea if you've been in a (steep) deficit since november 2019.

    And since you weigh weekly, there may be some movement in your weight in between those weekly weigh-ins that you're not seeing. I'd hang on for another few weekly weigh-ins before making a change.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    I am so sorry you are seeing a pause in the scale response. As I always post when I read about it: IT SUCKS WHEN THE SCALE DOESN'T GO DOWN!.

    Anyway, it is also hard to measure weight trends because the changes are smaller than the variation. To really know what's going on, you need to weigh every day in a consistent state (e.g., when you wake up after the toilet always dressed the same), and then watch the trend. You can do it by eye on the MFP web site or you can use a weight trend app such as TrendWeight, Libra, or Google Sheets (e.g., roll your own).

    Note that it is not particularly helpful to weigh yourself every hour of every day and upload it to the app (which has become far too easy using a WiFi scale). With different levels of dress and different amounts of food and water in your body, the weight will go all over the place. It really is better to do it once in the morning under the same conditions.

    Now, all this assumes that you don't mind weighing yourself every day. Some people have a strong negative reaction to this, and I totally get that. (I have a mild negative reaction when I see a high number, myself!)

    I have not tried this, but I think it would be cool to "weigh blind" and have someone else monitor your weight for you. Next to your weight, they could record a self-assessment metric such as "how do you think you did yesterday?" and "how do you feel today?" After a few months, you could look at the trend and see how it matches your experience.
  • imgwendolyn2015
    imgwendolyn2015 Posts: 347 Member
    First let me say that I am so sorry for the loss of your mother. That had to be difficult.

    It can feel like defeat when the scale doesn't move, but how are your measurements? How do your clothes fit? What works for me is doing intermittent fasting. I use the 16:8 method and it has really helped. Whatever you do, don't give up. It sounds like you are doing really good with your exercising! Stick with it and make the adjustments from suggestions above that you think you could live with for a while. Try and think about it as a lifestyle change, not a quick fix and just be kind to yourself.
  • NASAwife13
    NASAwife13 Posts: 130 Member
    Lietchi wrote: »
    Just change your activity level and desired weight loss rate, and then change them back to where you want them. That should update your calorie goal (if indeed it needed updating).

    If you're set at 2lbs weight loss per week, are you eating exercise calories? Water rentention is another option: an agressive deficit can cause stress (and therefore water retention masking fat loss). Taking a 'diet break' might be a good idea if you've been in a (steep) deficit since november 2019.

    And since you weigh weekly, there may be some movement in your weight in between those weekly weigh-ins that you're not seeing. I'd hang on for another few weekly weigh-ins before making a change.

    I appreciate the suggestions, and will definitely stay strong and keep going. I did reset the MFP goals and it lowered my calorie intake. So perhaps I have been eating more than I should. I have it set to lose 1.5# a week and it has me at like 1370 calories.
  • NASAwife13
    NASAwife13 Posts: 130 Member
    imgwendolyn2015 wrote: »
    First let me say that I am so sorry for the loss of your mother. That had to be difficult.

    It can feel like defeat when the scale doesn't move, but how are your measurements? How do your clothes fit? What works for me is doing intermittent fasting. I use the 16:8 method and it has really helped. Whatever you do, don't give up. It sounds like you are doing really good with your exercising! Stick with it and make the adjustments from suggestions above that you think you could live with for a while. Try and think about it as a lifestyle change, not a quick fix and just be kind to yourself.

    Thanks, yeah I wish I didn't handle life by eating lol, but I'm trying to handle things differently and trying to develop a support system. I'm gonna stick with it.

    I do see it as a life style change. I don't diet nor use that term. I don't do fad diets or restrict myself, because that doesn't work. It's about minimizing and being active. Abs are made in the kitchen.
  • NASAwife13
    NASAwife13 Posts: 130 Member
    Jthanmyfitnesspal wrote: »
    I am so sorry you are seeing a pause in the scale response. As I always post when I read about it: IT SUCKS WHEN THE SCALE DOESN'T GO DOWN!.

    Anyway, it is also hard to measure weight trends because the changes are smaller than the variation. To really know what's going on, you need to weigh every day in a consistent state (e.g., when you wake up after the toilet always dressed the same), and then watch the trend. You can do it by eye on the MFP web site or you can use a weight trend app such as TrendWeight, Libra, or Google Sheets (e.g., roll your own).

    Note that it is not particularly helpful to weigh yourself every hour of every day and upload it to the app (which has become far too easy using a WiFi scale). With different levels of dress and different amounts of food and water in your body, the weight will go all over the place. It really is better to do it once in the morning under the same conditions.

    Now, all this assumes that you don't mind weighing yourself every day. Some people have a strong negative reaction to this, and I totally get that. (I have a mild negative reaction when I see a high number, myself!)

    I have not tried this, but I think it would be cool to "weigh blind" and have someone else monitor your weight for you. Next to your weight, they could record a self-assessment metric such as "how do you think you did yesterday?" and "how do you feel today?" After a few months, you could look at the trend and see how it matches your experience.

    Thanks for the feedback and suggestions. I am getting better at logging and weighing food. I try and get pre measured portion sizes so I can just scan a bar code, otherwise I use measuring utensils or do my best to guess. Sometimes if I go out to eat at a hole in the wall non branded restaurant it's hard to guess how many calories and I try to overcast.

    Usually I weight once a week same time same status everytime. I don't personally like weighing daily because I obsess. I would become fixated and let it bother me.

    I did have my husband measure my arms, thighs, waist, hips, etc to have a guage to see if I am losing inches. I currently work from home so all I wear is active wear and things seem to be fitting more loosely but idk if that's just the material stretching/relaxing as I wear or if I'm losing inches. I need to try on my old dress clothes from when I was working in the office but I don't want to be disappointed :/
  • Lietchi
    Lietchi Posts: 6,839 Member
    NASAwife13 wrote: »
    Jthanmyfitnesspal wrote: »
    I am so sorry you are seeing a pause in the scale response. As I always post when I read about it: IT SUCKS WHEN THE SCALE DOESN'T GO DOWN!.

    Anyway, it is also hard to measure weight trends because the changes are smaller than the variation. To really know what's going on, you need to weigh every day in a consistent state (e.g., when you wake up after the toilet always dressed the same), and then watch the trend. You can do it by eye on the MFP web site or you can use a weight trend app such as TrendWeight, Libra, or Google Sheets (e.g., roll your own).

    Note that it is not particularly helpful to weigh yourself every hour of every day and upload it to the app (which has become far too easy using a WiFi scale). With different levels of dress and different amounts of food and water in your body, the weight will go all over the place. It really is better to do it once in the morning under the same conditions.

    Now, all this assumes that you don't mind weighing yourself every day. Some people have a strong negative reaction to this, and I totally get that. (I have a mild negative reaction when I see a high number, myself!)

    I have not tried this, but I think it would be cool to "weigh blind" and have someone else monitor your weight for you. Next to your weight, they could record a self-assessment metric such as "how do you think you did yesterday?" and "how do you feel today?" After a few months, you could look at the trend and see how it matches your experience.

    Thanks for the feedback and suggestions. I am getting better at logging and weighing food. I try and get pre measured portion sizes so I can just scan a bar code, otherwise I use measuring utensils or do my best to guess. Sometimes if I go out to eat at a hole in the wall non branded restaurant it's hard to guess how many calories and I try to overcast.

    You might want to weigh prepackaged foods, they often contain more than the indicated portion size, which can add significant calories cumulatively (depending on the types of foods).
  • NASAwife13
    NASAwife13 Posts: 130 Member
    Lietchi wrote: »
    NASAwife13 wrote: »
    Jthanmyfitnesspal wrote: »
    I am so sorry you are seeing a pause in the scale response. As I always post when I read about it: IT SUCKS WHEN THE SCALE DOESN'T GO DOWN!.

    Anyway, it is also hard to measure weight trends because the changes are smaller than the variation. To really know what's going on, you need to weigh every day in a consistent state (e.g., when you wake up after the toilet always dressed the same), and then watch the trend. You can do it by eye on the MFP web site or you can use a weight trend app such as TrendWeight, Libra, or Google Sheets (e.g., roll your own).

    Note that it is not particularly helpful to weigh yourself every hour of every day and upload it to the app (which has become far too easy using a WiFi scale). With different levels of dress and different amounts of food and water in your body, the weight will go all over the place. It really is better to do it once in the morning under the same conditions.

    Now, all this assumes that you don't mind weighing yourself every day. Some people have a strong negative reaction to this, and I totally get that. (I have a mild negative reaction when I see a high number, myself!)

    I have not tried this, but I think it would be cool to "weigh blind" and have someone else monitor your weight for you. Next to your weight, they could record a self-assessment metric such as "how do you think you did yesterday?" and "how do you feel today?" After a few months, you could look at the trend and see how it matches your experience.

    Thanks for the feedback and suggestions. I am getting better at logging and weighing food. I try and get pre measured portion sizes so I can just scan a bar code, otherwise I use measuring utensils or do my best to guess. Sometimes if I go out to eat at a hole in the wall non branded restaurant it's hard to guess how many calories and I try to overcast.

    You might want to weigh prepackaged foods, they often contain more than the indicated portion size, which can add significant calories cumulatively (depending on the types of foods).

    Did not know that......what the hell is the point of them weighing it out then..... -_-
  • sal10851
    sal10851 Posts: 171 Member
    You just need to be more patient. There are dozens of factors that can cause fluctuations especially for women. This is the point where most people give up without realizing the amazing progress they have done. Don't be discouraged. Stay strong and stay healthy.
  • Dogmom1978
    Dogmom1978 Posts: 1,580 Member
    NASAwife13 wrote: »
    Jthanmyfitnesspal wrote: »
    I am so sorry you are seeing a pause in the scale response. As I always post when I read about it: IT SUCKS WHEN THE SCALE DOESN'T GO DOWN!.

    Anyway, it is also hard to measure weight trends because the changes are smaller than the variation. To really know what's going on, you need to weigh every day in a consistent state (e.g., when you wake up after the toilet always dressed the same), and then watch the trend. You can do it by eye on the MFP web site or you can use a weight trend app such as TrendWeight, Libra, or Google Sheets (e.g., roll your own).

    Note that it is not particularly helpful to weigh yourself every hour of every day and upload it to the app (which has become far too easy using a WiFi scale). With different levels of dress and different amounts of food and water in your body, the weight will go all over the place. It really is better to do it once in the morning under the same conditions.

    Now, all this assumes that you don't mind weighing yourself every day. Some people have a strong negative reaction to this, and I totally get that. (I have a mild negative reaction when I see a high number, myself!)

    I have not tried this, but I think it would be cool to "weigh blind" and have someone else monitor your weight for you. Next to your weight, they could record a self-assessment metric such as "how do you think you did yesterday?" and "how do you feel today?" After a few months, you could look at the trend and see how it matches your experience.

    Thanks for the feedback and suggestions. I am getting better at logging and weighing food. I try and get pre measured portion sizes so I can just scan a bar code, otherwise I use measuring utensils or do my best to guess. Sometimes if I go out to eat at a hole in the wall non branded restaurant it's hard to guess how many calories and I try to overcast.

    Usually I weight once a week same time same status everytime. I don't personally like weighing daily because I obsess. I would become fixated and let it bother me.

    I did have my husband measure my arms, thighs, waist, hips, etc to have a guage to see if I am losing inches. I currently work from home so all I wear is active wear and things seem to be fitting more loosely but idk if that's just the material stretching/relaxing as I wear or if I'm losing inches. I need to try on my old dress clothes from when I was working in the office but I don't want to be disappointed :/

    Measuring utensils are highly inaccurate. There is a good image floating around on MFP, but I can’t find it now of a tablespoon. It shows how one version of a tablespoon may differ from another as an illustration of WHY we should be using a food scale instead.

    You need to invest in a food scale and actually weigh your foods.
  • NASAwife13
    NASAwife13 Posts: 130 Member
    sal10851 wrote: »
    You just need to be more patient. There are dozens of factors that can cause fluctuations especially for women. This is the point where most people give up without realizing the amazing progress they have done. Don't be discouraged. Stay strong and stay healthy.

    Agreed, patience isn't my strength lol. I don't intend on giving up though. :)
  • AlexandraFindsHerself1971
    AlexandraFindsHerself1971 Posts: 3,106 Member
    If it makes you feel any better, my progress absolutely plateaued for three months. I ate properly, and while life wasn't letting me exercise (foot arthritis + gym closure) I'd lost before without working out. Of course, at the same time we were house hunting, finally bought a house, packed and moved, and just a week before the move Boyfriend lost his job. No stress there, noooo.... But it finally did start to move, a month after we got in the new house, and now it's moving at its usual plateau and whoosh dance pace.

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