Weight fluctuations

AnneElise
AnneElise Posts: 4,206 Member
edited September 19 in Health and Weight Loss
Hi, I have been keeping track of my calories for a couple of weeks now and I am confused. I havn't gone over my calories of 1400 plus my exercise calories for the day... but i am not losing weight... my scale ranges so much within a couple of days... i can be 140 and then be 145 then the next day be 140 again. If i am not going over my calories or my fat totals in the food why am i not losing?
I weigh: 140-145 ? (I don't know which is accurate), I exercise 6-7 times a week from 25 minutes to 90 minutes, i usually eat about 1700 calories (with eating back my calories from exercise)... any suggestions?

Replies

  • AnneElise
    AnneElise Posts: 4,206 Member
    Hi, I have been keeping track of my calories for a couple of weeks now and I am confused. I havn't gone over my calories of 1400 plus my exercise calories for the day... but i am not losing weight... my scale ranges so much within a couple of days... i can be 140 and then be 145 then the next day be 140 again. If i am not going over my calories or my fat totals in the food why am i not losing?
    I weigh: 140-145 ? (I don't know which is accurate), I exercise 6-7 times a week from 25 minutes to 90 minutes, i usually eat about 1700 calories (with eating back my calories from exercise)... any suggestions?
  • hotmommyjess
    hotmommyjess Posts: 11
    Id say if your excercising alot you should eat closer to 1650 cals a day the number of cals you need to burn fat varies from person to person so just try adjusting by 100 cals(HEALTHY one)and see what the magic number is for you to lose. Weight can fluctuate 2-5 lbs per day just based on water. A better measurement would be inches and body fat% also what does your carb/protein/fat ratio look like? Most people do well and have good energy with about 45%carbs,35%,protein,20% fat(healthy fat tho)You can look at that by going to your goals adn editing the amounts. Let me know if you need any further help. sorry if I confused you
  • MisoSoup79
    MisoSoup79 Posts: 517
    My weight also varies by 5 lbs throughout the day ... and that's perfectly normal for pretty much everyone. What you weigh in the morning is more accurate because there is no food in your body and minimal waste... and presumably you're not wearing jeans or shoes when you step on the scale? Everything you put into your body for the rest of the day causes your weight to fluctuate, so I don't really consider that accurate.

    What kinds of things do you do in your workouts? Cardio is essential to weight loss, but strength training will also help you build muscle, which burns calories and creates a nice firm body. Interval training is good, because it combines cardio and strength with little or no rest.

    You are already within a healthy weight range and you only have 20 lbs to lose. Because of this, your body is going to be stubborn and fight you on it. You have to basically "shock" your body by trying new and intense exercises. 1400 calories a day is reasonable, but it is quite possible that it isn't enough... maybe add 150? I have mine set for 1400, but oddly, I always find I've lost weight after a few higher calorie days... suggesting maybe 1400 isn't enough for my body to recognize that I'm not in a famine.
  • AnneElise
    AnneElise Posts: 4,206 Member
    Protein is something that I need to look into, how much protein should I be eating per day because I don't eat enough of it.

    Thanks for the help, i don't feel hungry, i feel like i am eating enough food for sure. I hardly ever drink pop or juice, i have about 1 glass of diet pepsi a day (and its not a full can). I have been exercising the way that I do since i was maybe 16 years old, do i need to up my exercise because of that?
    I usually run 2.5-4 miles, walk on an incline about 25-35 minutes, or walk for 4 miles. I also do sit ups/lunges/push ups a couple times a week but i need to do more strength training.

    Thanks for the advise on when to weigh myself because what i had been doing was at 3 pm every monday and thursday... but the morning will be a more regular time?
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    It's not you aes, everyone's body fluctuates throughout the day (water, waste, and glycogen stores all play a factor). That's one of the reasons why the scale is a bad tool for measuring your progress day to day. And at your weight, you're not going to see huge changes in a few weeks, it's a long term thing, you gotta just have patience and give it time. Some people see results faster then others, but one thing I know, it takes months to lose significant weight.
  • MisoSoup79
    MisoSoup79 Posts: 517
    Protein is something that I need to look into, how much protein should I be eating per day because I don't eat enough of it.

    Thanks for the help, i don't feel hungry, i feel like i am eating enough food for sure. I hardly ever drink pop or juice, i have about 1 glass of diet pepsi a day (and its not a full can). I have been exercising the way that I do since i was maybe 16 years old, do i need to up my exercise because of that?
    I usually run 2.5-4 miles, walk on an incline about 25-35 minutes, or walk for 4 miles. I also do sit ups/lunges/push ups a couple times a week but i need to do more strength training.

    Thanks for the advise on when to weigh myself because what i had been doing was at 3 pm every monday and thursday... but the morning will be a more regular time?

    as a general rule, somewhere between 20-35% of your daily calories should come from protein. I aim for 100g per day, but usually fall a little short of that.

    Since you've been exercising regularly for years, then YES - you will have to change it up significantly in order to see improvement. Your body has become so efficient at your regular routines, that it's burning less calories than someone who just started exercising a few weeks or months ago. It doesn't mean you need to work LONGER, but you need to work at a higher intensity and you need to start incorporating NEW forms of cardio and weight training to challenge your body. Instead of just running, try doing speed walking and sprinting at intervals for the same distance. It will significantly change your heart rate. Instead of walking for 4 miles, walk for 2 and then come home and do some intense circuit training for 20-30 minutes. You don't have to spend extra time working out if time is an issue, but make every minute count. Get to the point that you're sweating and out of breath (never dizzy or in pain, though).

    You might look into the 30-Day Shred DVD. If you order from Amazon, you'll spend less than $12 including shipping, and it's a good example of circuit training that combines strength and cardio. There are tons of videos out there that can get you off to a good start - the key is INTENSITY and VARIETY in order to change your body.
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