Not loosing weight!

i know you said sport type exercise....but what kind exactly?? i'm sure you know already, but just keep in mind that muscle weights more, so make sure not to get discouraged if you do gain a couple pounds to begin with especially if you ARE working your muscles enough to build them up...and eventually with more muscle mass, you should burn more calories naturally.

just remember: more muscle = more weight BUT healthier weight

AND your weight is said to fluctuate approximately 2 pounds a day. I am guilty of weighing myself daily, but to get a better idea of where you stand...i would say to pick a day, and only weigh yourself on that same day every week.

A couple of things -
First, 4 days is not enough to see real change. Give it a few weeks then you'll know if what you are doing is working.
Second - it doesn't sound to me as though you are eating enough. Put your data into MFP and follow the numbers suggested, usually it is recommended that 1200 is a bare minimum for women, to ensure that you are getting enough nutrition to keep your body healthy. And note that MFP sets up your daily calorie allowance without considering exercise, so if you are exercising for an hour each day, you need to eat more to give your body enough energy.

So if you're burning like 450 calories a day from walking/jogging, and you have it set on one pound a week, are you exercising enough to add more calories?

A couple of things -
First, 4 days is not enough to see real change. Give it a few weeks then you'll know if what you are doing is working.
Second - it doesn't sound to me as though you are eating enough. Put your data into MFP and follow the numbers suggested, usually it is recommended that 1200 is a bare minimum for women, to ensure that you are getting enough nutrition to keep your body healthy. And note that MFP sets up your daily calorie allowance without considering exercise, so if you are exercising for an hour each day, you need to eat more to give your body enough energy.

So if you're burning like 450 calories a day from walking/jogging, and you have it set on one pound a week, are you exercising enough to add more calories?

Sure, that's a lot of extra energy that your body needs to burn to get you through the day. And MFP has already taken away 500 cals a day (to let you lose 1 pound a week) so you don't need to create that deficit through exercise.

Just make sure that your activity settings (where you said you were sedentaty or lightly active etc) only include regular daily tasks like work and wandering around the house, don't include exercise there, or you'll be counting it twice.

A couple of things -
First, 4 days is not enough to see real change. Give it a few weeks then you'll know if what you are doing is working.
Second - it doesn't sound to me as though you are eating enough. Put your data into MFP and follow the numbers suggested, usually it is recommended that 1200 is a bare minimum for women, to ensure that you are getting enough nutrition to keep your body healthy. And note that MFP sets up your daily calorie allowance without considering exercise, so if you are exercising for an hour each day, you need to eat more to give your body enough energy.

1200kCal is a fictional number because it depends upon your height weight and gender.

However, 1000Kcal is considered a Very Low Calorie Diet (VLCD) and isn't recommended for the majority of people. On top of that 4 days is NOT long enough to judge, even a fortnight isn't really. You could also be dehydrated meaning your body is clinging on to every last drop of moisture and, *TMI alert!* could leave you constipated. Drinking ENOUGH (not too little/not too much) water or getting it in in other form (foods like fruit) is essential in weight loss and just in general for your body's health and function. Your brain especially needs it to focus and concentrate!

I would advise that you eat more in general, I find the net calories thing a bit misleading PERSONALLY because I've found I fared better by eating AT LEAST my calorie goal and then just doing plenty of good quality cardio and strength training most days to bring my net calorie down. That way I don;t ever go hungry.

The quality of how you get your calories is important.

I choose plenty of lean protein. Sometimes in the form of meat, but I especially like things like beans and low fat cottage cheese which is whey protein, the same thing in most protein shakes. I also make sure I have a lot of Carbohydrates in the form of low GI stuff so things like porridge oats, bananas, honey, baked potatoes, LOTS of vegetable, wholemeal or rye bread. Itry to go for about 60-70% carbs 15-25% protein and 5-15% fat.

I very rarely cook with oil or fat, just a non stick pan and microwave and oven. I get some fats from the cottage cheese, one or 2 treats and in some foods like avocado.

I workout for 1-3 hours most days. And I make all that time count, no strolling around the gym or "relaxing" Smash up the cardio and weights. Stretches at the end and in the shower.

Hope that all helps.

I find it really hard to lose weight, I stick to around 1200 calories, exercise as much as I can but it takes me a while, some people are just like that. Just hang on in there, see it as a total change rather than a quick fix and eventually it will happen.

4 days?
Come back in 4 months, and then lets talk.
And do this:
Just get started by going into settings to Update diet/fitness profile.
Set your goals for 1 lb weight loss per week.
NO MORE!
And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
Do both cardio and resistance exercise.
Log in those exercises to your MFP exercise diary.
AND EAT BACK YOUR EXERCISE CALORIES!
Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.
In 4 months you'll be 20 lbs lighter and much more healthy.
You have many people here ready to lend support, answer qustions and discuss any challenges.
You can do this.

All Is Possible!

Why are you only eating 1,000 calories a day?

I second the recommendation to let MFP set your calorie goal.

I third! Your porbably not eating enough. Remember its a lifestyle change and not a "diet".

Well your first mistake is your trying to loose weight instead of lose weight.

2nd. You have only been on here for 4 days. Give it some time

Well your first mistake is your trying to loose weight instead of lose weight.

2nd. You have only been on here for 4 days. Give it some time

Awww, beat me to it!

And just listen to the others, they know what they're talking about!

An average man eating a calorie surplus on a heavy weight routine can expect 2lbs of lean muscle per month, for women it's much harder especially on a calorie defacit. Much much much more likely is that you've started a new workout routine that stressed the muscles thus forcing them to repair. When muscles repair they take on water, this is what you're looking at when you get on the scales in my opinion. The water weight will naturally dissapate over the next 2 weeks unless you change up your routine again a la 30 day shred or similar style of program.