Weight loss

ncsuboy74
ncsuboy74 Posts: 2 Member
in Health and Weight Loss

I have been working hard every weekday 45 min. including 1 or 2 miles walking on a treadmill then weight machines at planet fitness in the work out room. Alot of muscle and tone gains but non on the scale. I know you can not out run your diet but with diabetes I have only been eating good stuff, like tomatos, cucumber and chicken breast. I know my sugar is better but no weight loss. any suggestions. I am tracking calories so I know maybe intermittent fasting or calorie deficet is the answer but any suggesting welcomed.

Answers

  • AnnPT77
    AnnPT77 Posts: 37,969 Community Helper

    You haven't really given us much information on which to base suggestions.

    You mention that you're logging, you seem to want to lose weight, but it sounds like you don't have a calorie deficit? I have a hard time putting that together into a clear picture.

    How long have you been following that exercise routine and those eating habits? If you're logging, how many calories per day are you eating on average? How long have you been logging? What are your demographics (age, height, weight, sex), non-exercise activity level such as job/chores stuff, etc.?

    In general, you need to be in a calorie deficit to lose weight, whether you log and count the calories to achieve that or not. I'm living proof that you can work out pretty hard 6 days a week for over a decade, and not lose weight - I did that, and stayed overweight/obese. Exercise doesn't burn as many calories as many people think. 😆

    Ditto for eating "good stuff": I've been vegetarian since 1974, eating lots of veggies, fruits, whole grains, etc. I ate too many calories worth of those things, and stayed fat.

    Once I got my calorie level where it needed to be, by changing my routine eating habits, I lost weight; I've stayed at a healthy weight for 9+ years since. Calorie deficit!

    It's the best plan to keep the calorie deficit relatively moderate. That means it will take time for the downward weight trend to show up on the scale. If you've only been doing things you mention for a week or two, that's possibly not enough time to see results.

    Intermittent fasting? If it helps you manage your calorie intake more easily, it will help you achieve weight loss. Otherwise, it contributes nothing to weight loss, because weight loss is directly about the balance between calorie intake and calorie expenditure. Some people believe that intermittent fasting has other health benefits; I don't know. But there's solid research showing it has no significant impact on weight loss rate, when calories are the same.

    If you give us more info, we might be able to offer more personalized advice.

    Best wishes!

  • tomcustombuilder
    tomcustombuilder Posts: 2,529 Member
    edited September 23

    tracking calories and eating healthy is no guarantee of losing . Your tracking can be way off very easily, for everybody that counts, the average of being inaccurate is roughly 40%off when you figure weekly. Too many people simply count the days that their calories are low and or don't count everything that goes in their mouth.

    Intermittent daily counting will lead to inaccurate weekly total which is the number you need to be looking at

    IF may help you lower your calories. That is why it can work. There's no real magic to it besides just potentially lowering your calories by the week.


    The calories listed on this app are crowdsourced so some aren't accurate. Many people just choose the entry with the lowest calories and this will really throw off the actual amount you're taking in ESPECIALLY if its a food you consume often. You can always double check calorie amounts on things like ChatGPT or a Google search as those tend to follow a bit better guidelines on what the actual amounts are

  • cmriverside
    cmriverside Posts: 34,890 Member
    edited September 23

    I would add that IF for someone with diabetes probably is not a good idea.

    I would suggest asking for a referral to a Dietician. It would most likely be covered since diabetes is directly connected to weight and food.

    Then, I agree with the above that all food be logged for a month or two to help establish a baseline calorie goal. For that month, use the setting here in Goals of "Lose 1 pound per month." The way this site calculates is for you to be as accurate as you can with your Activity Level setting. Log exercise separately under "Exercise" and eat the additional calories given. After that trial period you'll have trending data to use to adjust your goal calories going forward.

    Calories on any online site are going to just be a starting point. Your own tracking will establish your numbers.

  • sollyn23l2
    sollyn23l2 Posts: 2,136 Member
    https://community.myfitnesspal.com/en/discussion/comment/48774338#Comment_48774338

    This is all so true. It's super common to think you're eating 1200 calories, but in reality you're eating more like 1600.... even if you're tracking very carefully. That's why it's so important to track weight and adjust calories monthly depending on what your scale is doing on average.... going up, down, or staying the same.

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