Stuck

Km897654
Km897654 Posts: 1 Member
in Health and Weight Loss

I have been in a strict calorie deficit for 5 weeks and working out daily. I bounce between 128 and 132. Have not had any permanent weight loss since starting. Any advice?

Answers

  • tomcustombuilder
    tomcustombuilder Posts: 2,542 Member

    You're most likely not in a WEEKLY calorie deficit.

    Tighten up your counting, double check actual calorie amounts of the foods and drinks you're taking in. Make sure you aren't overestimating your exercise calories burned.

  • lesdarts180
    lesdarts180 Posts: 3,551 Member

    Here's the thing - if you're not losing weight you are not in a calorie deficit.

    The good news is - you don't seem to be gaining weight.

    You need to reduce your calorie intake.

    First question - how did you determine a calorie goal? You haven't given us any stats apart from your weight so we can't give much advice. Beware of using a fitness tracker to estimate your calorie burn - they can be inaccurate - and you are an individual so general guidelines might not work for you.

  • age_is_just_a_number
    age_is_just_a_number Posts: 1,326 Member

    Congratulations on starting your healthy lifestyle journey!

    5 weeks is a Nano second in weight loss time lines. Give yourself more time.

    You haven’t provided any data such as age, height or gender, so I’ve put some general information below. This category has a post called ‘most helpful posts’, go to that post and read the links. You’ll find lots of great information in them.

    Weight loss comes from being in a caloric deficit. Consuming fewer calories than you burn. 

    Long term goals regarding what to eat: I like Canada's Food Guide. It was refreshed about 10 years ago based on science and without food industry sponsorship. 

    In addition to caloric deficit weight loss is supported by:

    Sleep —> that’s when the magic happens

    And 

    Exercise —> which maintains and builds muscle. Choose activities that you enjoy. 

    My suggestions:

    • Track your food as accurately as possible, but don't let perfection be the enemy of done. In other words, do your best and get this to be a solid habit. 
    • After two weeks of tracking, look at the data. Is there one small change you can make to reduce your calories IN? Common examples: 
      • you're eating out 5 days a week —> reduce that to 4 days a week
      • you drink soda/pop/sugary drink —> swap this out for water
      • you don't eat any fruits or vegetables —> start adding 1 or 2 servings per day
    • Make that one small change. Continue to track. After another two weeks or once your small change feels like it is no longer a change, then review your data and identify another small change. 
    • Rinse and repeat. 

    Additional thoughts: 

    Focus on what you can control (calories IN and OUT). 
    Give yourself time. Slow and steady progress. 

    1 meal at a time - 1 day at a time - 1 pound at a time

    We are here for you if you have questions along the way. You got this!

  • lynn_glenmont
    lynn_glenmont Posts: 10,219 Member

    You can either tighten up your logging/tracking or, if you feel you are consistent in your tracking if not necessarily accurate, you can reduce your calorie goal by 250 to 500 calories*, assuming you are not already underweight and losing more weight is actually a healthy goal for you.

    *if someone is not counting accurately but is consistent, reducing their calorie accomplishes the same thing for weight loss purposes as getting more accurate, but may be easier for some people who find accurate tracking a challenge.

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