Haven't lost in 2 weeks

Do your clothes feel like they are fitting better? It is possible that you are losing inches instead of pounds. I have been there myself when I feel like I am killing myself and that stubborn scale will not move at all!! I would keep doing what you are and the scale will start moving. Also make sure to drink tons of water. It will help flush out any sodium you are eating. I actually "gained" 2 pounds from Friday to Monday and I drank boat loads of water yesterday and today that 2 pounds is gone. Good luck to you and feel free to add me as a friend.

Amy

I haven't lost anything in about 2 weeks either, but I got a concussion so I haven't been working out. But I'm not going over my calories, so I dunno. Good luck to you! Keep on keepin' on!!

Shock your body and change things up! Also, remember, nutrition is 70 percent key here. Be sure you are eating enough and the balance of what your eating....enough protein? carbs? etc

You might consider upping your calorie intake by 100-200 and be sure and eat all of your calories including the ones that you burned from working out. I did and I have lost 2 pounds last week just from doing that.

Maybe you should change things up. Your body gets used to the same thing day in and day out. You also need to let your muscles heal. Also, check your daily sugar intake, as unburned sugar will turn into fat. You may not be using weight, but you could be toning up and slimming out. There have been many times I wasn't losing weight, but my clothes fit differently because I was slimming down. Have you tried to measure yourself?

Is this exercise programme new in the last 2 weeks? You're very likely retaining water. Lifting especially will make your muscles retain water. Two weeks is not a long time in terms of weight loss - you will more than likely see it go down soon. Also, are you tracking sodium? Sodium causes water retention too, so track that and make sure you drink lots of water.

Other than that, if you open your diary up, people should be able to give you more specific advice.

You body loses fat in "chunks", not linearly. The 1-2 lbs a week is just an average. Sometimes when you are doing the right thing with calories and exercise you still have these plateaus. If you know you have lost with the calories you are eating then just keep it going and the weight will drop, it just takes patience and trusting the process. I have never lost weight by upping my calories but some people seem to. Your body has normal fluctuations, mainly water retention from sodium and hormone cycles or DOMS, there are also digestive issues that cause fluctuations. Sometimes people think they are losing or not losing per their diet when it's actually these fluctuations.

I had typed up a bunch of stuff, pressed the wrong button and the web page changed on me! Doh! Lost everything I had typed.

First, here's an interesting article that might give you hope: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

Second, you need to make sure you are getting an accurate reading on your exercise calories. If you are using numbers from the machine or from the web, they are probably high. My motto, underestimate calories burned, over estimate calories eaten.

I'm sure you know this, but be sure to weight yourself when you first get up, but after you use the restroom. I actually weight till before I eat or drink anything. I'm a little obsessive about making sure I'm as empty as possible before I step on the scale!

It doesn't look like your calories goal is too low to cause starvation to set in. And even when you don't eat back all your calories, you are still doing fine (IMO). If you continue to feel discouraged in another week, you might want to drop your caloric goal down by 100, but I'd first look into the exercise calories.

Speaking of exercise, changing things up is a good way to keep your body challenged. This will ensure your body doesn't get use to the routines, and start to expend less energy to achieve the same goal.

Hang in there, you'll get past this.

@ tmch4006 - thanks for posting that article about whooshes! That's exactly what I've been going through for the last few months. Three or four weeks go by with only small fluctuations in my weight and then BAM all of a sudden I drop a pound or two. It's weird but I'll take it!

To the OP, I'd suggest changing your pound per week goal to 1/2 or 1 pound - just make sure it's not at 2 pounds. Now that you're within 30 pounds of your goal weight, it's going to take longer for the weight to fall off and you'll likely have more success with a smaller calorie deficit. A similar approach is to figure out your BMR and try not to net below that.

Also, as someone mentioned, if you've been upping the intensity of your exercise lately, you could just be retaiing water. Like swollen sprained ankle, when muscles are sore from activity, they retain fluid. Also, make sure you sodium is in check.

I had typed up a bunch of stuff, pressed the wrong button and the web page changed on me! Doh! Lost everything I had typed.

First, here's an interesting article that might give you hope: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

Second, you need to make sure you are getting an accurate reading on your exercise calories. If you are using numbers from the machine or from the web, they are probably high. My motto, underestimate calories burned, over estimate calories eaten.

I'm sure you know this, but be sure to weight yourself when you first get up, but after you use the restroom. I actually weight till before I eat or drink anything. I'm a little obsessive about making sure I'm as empty as possible before I step on the scale!

It doesn't look like your calories goal is too low to cause starvation to set in. And even when you don't eat back all your calories, you are still doing fine (IMO). If you continue to feel discouraged in another week, you might want to drop your caloric goal down by 100, but I'd first look into the exercise calories.

Speaking of exercise, changing things up is a good way to keep your body challenged. This will ensure your body doesn't get use to the routines, and start to expend less energy to achieve the same goal.

Hang in there, you'll get past this.

what are your thoughts on pre-workout protein The plan I'm on has me doing 1.5-2 grams per lb of of body weight.

I drink a protein shake before I workout (1 scoop for 20 grams) and then a second one after my workout (2 scoops for 40 grams). Most people will say to got 1.3 to 1.5 grams of protein per pound of lean body weight. In other words, if you weight 200 pounds and you have 20% body fat, you have 40 pounds of fat, and 160 pounds of lean body weight. So 1.3 (or 1.5) times 160. What a lot of people do is instead say 1 gram of protein per pound of weight.

Here's how they compare:

Using lean body weight
1.3 x 160 = 208
1.5 x 160 = 240

Using 1 gram per pound of weight
200 x 1 = 200

Your program
200 x 1.5 = 300
200 x 2 = 400

I think most people would say your program is suggesting too much protein. Is that bad? I have no idea!