Really bummed - no loss first week
shannonsky
Posts: 75 Member
Hi all! This is my first post here, and I wish it wasn't such a downer post, but I'm pretty disappointed/frustrated at the moment and could use some support. I decided I really wanted to lose some serious weight and chose to go low-carb and start running to lose as much as possible. For the last week, I've been eating very healthy (5xday, about 1200-1500cals, and only carbs from fruits/veggies). At the recommendation of my fitness buff husband, I've also been running/walking 1.3-3.9 miles/day (more running than walking, usually at the longer end of the range, and pushing a double-stroller).
BUT, I am actually UP .2lbs from last week
I'm so disappointed, this is the hardest I've ever worked in my life at the dieting and to see no loss is very frustrating. I was down 2lbs by the middle of the week, so I was really getting excited to see a big loss, but then the scale started tracking up.
I could go harder and cut out all carbs and dairy, I suppose, but I am still breastfeeding a few times a day and don't want to hurt my supply. I could also push the water a bit more, but I've been sure to get at least 5 glasses/day. Or, on the flip side, now I'm wondering if low-carb maybe isn't the best diet for me? I've tried it once before and didn't lose then, either.
I'm open to suggestions, but I'm really looking for is encouragement or to here from others who have been there.
BUT, I am actually UP .2lbs from last week
I'm so disappointed, this is the hardest I've ever worked in my life at the dieting and to see no loss is very frustrating. I was down 2lbs by the middle of the week, so I was really getting excited to see a big loss, but then the scale started tracking up.I could go harder and cut out all carbs and dairy, I suppose, but I am still breastfeeding a few times a day and don't want to hurt my supply. I could also push the water a bit more, but I've been sure to get at least 5 glasses/day. Or, on the flip side, now I'm wondering if low-carb maybe isn't the best diet for me? I've tried it once before and didn't lose then, either.
I'm open to suggestions, but I'm really looking for is encouragement or to here from others who have been there.
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Replies
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First of all, make sure you're drinking enough water.
Secondly, in terms of the diet, just keep doing what you're doing for another week and see what happens. I have found that there seems to be a small delayed effect on weight change. I don't know why it happens, but that's what I've experienced.
If you really need immediate gratification, you may want to consider cutting back on the exercising for now, but if you can stick to your diet without seeing the immediate change in weight, I'd say you should just keep on going.0 -
Wait, why cut back on the exercising? One of hubby's theories was that I gained some muscle from the running, but that just doesn't make sense to me. I feel like if I went out day one and ran 1+ miles with that darn stroller, then I'm probably not growing too much muscle from it. I could see that if my muscles were totally atrophied and I was starting from just a walk or something...and even if I did gain some muscle, I would think that there should still be some fat loss?0
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1200-1500 cals is not enough if you're doing all that cardio, and breastfeeding a few times a day too. I think if you are breastfeeding a few times a day, work out your TDEE for a woman your height and weight and activity level who isn't breastfeeding, then eat that. The breastfeeding will then give you a deficit to lose fat slowly and safely.
Remember that the calories you expend breastfeeding is not just the actual calories in the milk you produce, breasts are very metabolically active and it takes a fair amount of energy (calories) to produce the milk. If your baby's feeding several times a day, then that is going to be a lot of calories. IMO you should be eating at least the TDEE of a woman your height/weight and activity level who's not breastfeeding.0 -
You are correct and your hubby is wrong. You did not gain muscle from one week of running.0
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patience0
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Don't rely too much on the scale. A healthy person can weight just as much as an unhealthy person depending on differences in muscle mass. Take measurements (hips, thighs, waist...etc) and compare from beginning to a few weeks later. You won't need to take the measurements to justify "success" when you start feeling your clothes fitting better.
The scale just provides a number...don't get hung up on it!0 -
I definitely think more water will help. I also think that your muscles are likely holding more water as they repair from the newly introduced exercise. Stick with it and maybe use a pair of pants that are too snug now to monitor your progress along with the scale. I've seen (in the past, getting back into it now) that the weeks where I had the smallest scale loss (and yes, sometimes undeserved and frustrating gains like what you experienced) are also the weeks with the best loss in inches (and really, isn't that more important?:)
Good luck! Friend me if you want, too!0 -
First, gaining muscle and/or losing fat takes MUCH longer than 1 week to see any significant results - any changes you're seeing in the span of 1 week are just going to be changes in water weight.
The above poster suggested cutting back on exercise because any new-to-you exercise will be taxing muscles that you're not used to using very much. This causes inflammation in the muscles, which will hold onto extra water and nutrients while they repair. If your muscles are even remotely sore from exercise (or even a little after the soreness goes away), you can expect to see short-term water weight gain - it's perfectly normal, and actually a good thing, because it means you're working your muscles.
Bottom line: if you want to see "fast" weight loss, you need to keep eating right and *not* exercise too much. But keep in mind that the "fast" weight loss you see is still likely only a loss of water weight; fat loss will take on the order of months, not days. Exercise will help you gain muscle and lose fat (depending on the type of exercise), but again, you're not going to see this immediately.0 -
Well, stick it out another week and see. My scale can show a few pounds difference from day to day so they just fluctuate. Also, if you had some high sodium intake recently you will retain water and if you had any strength training recently your "healing" muscles are retaining water.0
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1200-1500 cals is not enough if you're doing all that cardio, and breastfeeding a few times a day too. I think if you are breastfeeding a few times a day, work out your TDEE for a woman your height and weight and activity level who isn't breastfeeding, then eat that. The breastfeeding will then give you a deficit to lose fat slowly and safely.
Remember that the calories you expend breastfeeding is not just the actual calories in the milk you produce, breasts are very metabolically active and it takes a fair amount of energy (calories) to produce the milk. If your baby's feeding several times a day, then that is going to be a lot of calories. IMO you should be eating at least the TDEE of a woman your height/weight and activity level who's not breastfeeding.
Absolutely this.
Also, you are only one week into this. Give it time. Sometimes I go weeks without seeing any progress, and gain a few pounds back, but then all of a sudden the extra weight is gone and I've lost two pounds on top of it. Just stick with it. Remember, this isn't only about losing weight, but about being healthy. Take your time and do it right!
Good luck!0 -
One week is much too soon to gauge by. Give it some time and i'm sure with what you are doing you will drop done. either see inches or weight drop some.0
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I'd say that water is most definitely key! It fills you up without adding the calories plus it keeps you hydrated while you work out!0
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It sounds like you aren't eating enough. A nearly 4-mile run with a stroller is probably burning close to 500 calories. So, even at 1500 consumed, you are netting 1,000. LESS than that on days you don't eat 1500. Then add in the breastfeeding, you aren't getting enough food. Your body will not shed weight if it's not being properly nourished.
I also would cut out 2 days of exercise. Your body needs rest days to be successful.0 -
And, i forgot to mention, scew the low carb diet. If you are running every day, your body needs carbs for fuel. Eat a BALANCED diet.0
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What is your sodium intake like? If you had a meal high in sodium prior to a weigh-in you could just be retaining mor water than what you were earlier in the week. The more water you drink, the less you will retain. Keep in mind your weight can fluctuate as much as five pounds throughout the week. An increase of .2 lbs is not a bad thing. Keep up the cardio and up your water intake.
My wife is also still breastfeeding and she does not take into account the calories burned by producing milk. I dont know how often you feed, but i would say for her it is about three to five times a day.
Keep working and don't give up. I did'nt see any big numbers lost until about two weeks in.0 -
1200-1500 cals is not enough if you're doing all that cardio, and breastfeeding a few times a day too. I think if you are breastfeeding a few times a day, work out your TDEE for a woman your height and weight and activity level who isn't breastfeeding, then eat that. The breastfeeding will then give you a deficit to lose fat slowly and safely.
Remember that the calories you expend breastfeeding is not just the actual calories in the milk you produce, breasts are very metabolically active and it takes a fair amount of energy (calories) to produce the milk. If your baby's feeding several times a day, then that is going to be a lot of calories. IMO you should be eating at least the TDEE of a woman your height/weight and activity level who's not breastfeeding.
This times infinity!!!
You need more calories when you breastfeed and exercise a lot. Diet is for weight loss, exercise is for fitness. Also, if you want to lose as much as possible, you need to cut running every day and start weight training. Weight lifting increase fat loss and will prevent muscle loss. You may lose a few lbs more doing all cardio, but you will suffer by losing muscle.
Also, how much weight do you have to lose? You might be over extending your goal. Below are general guidelines to follow. So a person with 20 lbs from a normal weight (not their goal weight) can't aim to lose 2 lbs a week. You don't have enough fat stores to support energy. And aiming for high weight loss will increase muscle loss. Additionally, you can't gain muscle doing cardio, let alone do it on a calorie deficit.
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.0 -
You probably are not seeing a lot of muscle gain yet. It is probably water retention. You have significantly increased the demand you are putting on your legs. This causes the muscles to get tiny microscopic tears. While the muscles are repairing themselves, they pull water to the "injured" area. Combined with the fact that you are not getting enough water (if you are breastfeeding and exercising for extended periods, you probably need more than 8 cups of water.
Also, you may want to talk to your doctor about going that low on your calories while breastfeeding. I wasn't able to breastfeed, but from what I remember when I tried was that the breastfeeding woman is not supposed to go below a certain number of calories...since my kiddo is 5, I don't remember how many that was.
I don't think I would cut out dairy while breastfeeding. Seems like a good place to get some protein.
Good luck!0 -
Something is incorrect in this equation. I am almost in the same boat as you. I'm not breastfeeding, but I cut out most carbs, aside from fruits and veggies (I say most because if I make dinner and want a bite of mashed potatoes, I have a bite. I have about 10 carbs a day from starches) I personally also limit my cardio to 20-30 minutes a day and do weights 30+ minutes.
If you are breastfeeding, my guess is that 1,200-1,500 is NOT enough intake. That is my usual intake and I don't breastfeed.
Stock up on a ton of water. Low carb is (generally) higher sodium. Shoot for 10-12 cups of water per day.
I've lost 5lbs in one week (3 days prior to TOM and 4 days on TOM!) so this equation is bound to work, it may just need to be modified.0 -
1200-1500 cals is not enough if you're doing all that cardio, and breastfeeding a few times a day too. I think if you are breastfeeding a few times a day, work out your TDEE for a woman your height and weight and activity level who isn't breastfeeding, then eat that. The breastfeeding will then give you a deficit to lose fat slowly and safely.
Remember that the calories you expend breastfeeding is not just the actual calories in the milk you produce, breasts are very metabolically active and it takes a fair amount of energy (calories) to produce the milk. If your baby's feeding several times a day, then that is going to be a lot of calories. IMO you should be eating at least the TDEE of a woman your height/weight and activity level who's not breastfeeding.
What is TDEE? I'm. assuming it has something to do with the caloric intake? Sorry, I'm new
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First, gaining muscle and/or losing fat takes MUCH longer than 1 week to see any significant results - any changes you're seeing in the span of 1 week are just going to be changes in water weight.
The above poster suggested cutting back on exercise because any new-to-you exercise will be taxing muscles that you're not used to using very much. This causes inflammation in the muscles, which will hold onto extra water and nutrients while they repair. If your muscles are even remotely sore from exercise (or even a little after the soreness goes away), you can expect to see short-term water weight gain - it's perfectly normal, and actually a good thing, because it means you're working your muscles.
Bottom line: if you want to see "fast" weight loss, you need to keep eating right and *not* exercise too much. But keep in mind that the "fast" weight loss you see is still likely only a loss of water weight; fat loss will take on the order of months, not days. Exercise will help you gain muscle and lose fat (depending on the type of exercise), but again, you're not going to see this immediately.
Aaah, OK, that makes sense. And does make me feel better. Thank you.0 -
I feel you - I just weighed in officially yesterday for my first time and I didn't lose a thing after a week and a half of exercise and healthy eating. It's frustrating, but I know I'm doing the right things, so I'm gonna keep at it another week before I look into changing anything.
(The 1lb lost was from when I first started. Don't know how that happened before I really started doing anything)0 -
1200-1500 cals is not enough if you're doing all that cardio, and breastfeeding a few times a day too. I think if you are breastfeeding a few times a day, work out your TDEE for a woman your height and weight and activity level who isn't breastfeeding, then eat that. The breastfeeding will then give you a deficit to lose fat slowly and safely.
Remember that the calories you expend breastfeeding is not just the actual calories in the milk you produce, breasts are very metabolically active and it takes a fair amount of energy (calories) to produce the milk. If your baby's feeding several times a day, then that is going to be a lot of calories. IMO you should be eating at least the TDEE of a woman your height/weight and activity level who's not breastfeeding.
This times infinity!!!
You need more calories when you breastfeed and exercise a lot. Diet is for weight loss, exercise is for fitness. Also, if you want to lose as much as possible, you need to cut running every day and start weight training. Weight lifting increase fat loss and will prevent muscle loss. You may lose a few lbs more doing all cardio, but you will suffer by losing muscle.
Also, how much weight do you have to lose? You might be over extending your goal. Below are general guidelines to follow. So a person with 20 lbs from a normal weight (not their goal weight) can't aim to lose 2 lbs a week. You don't have enough fat stores to support energy. And aiming for high weight loss will increase muscle loss. Additionally, you can't gain muscle doing cardio, let alone do it on a calorie deficit.
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
I'm sooooo close to weaning her (Sept!), that I guess it just doesn't feel like I'm nursing much at all...but you're all right, if I'm making milk, I'm losing calories there. I NEED to lose 40lbs and would LIKE to lose closer to 55.0 -
Also just wanted to say I'm really overwhelmed at this response - thank you so much for the great advice and support! I'm definitely going to have to check in more often
New plan - more water, more rest days, watch the sodium, more calories, and add back some carbs.0 -
1200-1500 cals is not enough if you're doing all that cardio, and breastfeeding a few times a day too. I think if you are breastfeeding a few times a day, work out your TDEE for a woman your height and weight and activity level who isn't breastfeeding, then eat that. The breastfeeding will then give you a deficit to lose fat slowly and safely.
Remember that the calories you expend breastfeeding is not just the actual calories in the milk you produce, breasts are very metabolically active and it takes a fair amount of energy (calories) to produce the milk. If your baby's feeding several times a day, then that is going to be a lot of calories. IMO you should be eating at least the TDEE of a woman your height/weight and activity level who's not breastfeeding.
What is TDEE? I'm. assuming it has something to do with the caloric intake? Sorry, I'm new
Total daily energy expenditure - i.e. the total number of calories you burn in a day, for everything. You can use calculators to figure this out, I think there's a thread on here that has the word "roadmap" in it which tells you how. This won't be your actual TDEE, it'll be the TDEE for someone of your height, weight and activity level who's not breastfeeding. It would be really difficult to calculate how many additional calories you're using for breastfeeding as it's going to be different depending on how hungry your baby is and you can't really measure that... but if you eat all the TDEE calories for your height, weight and activity level, the breastfeeding will be burning extra calories, which you're not eating, so you will still be using more calories than you're taking in, and losing fat. You can monitor how good your milk supply is, if it seems to be going down, then add in more calories. If your milk supply is fine and you're losing at a slow and steady rate, then stick with that.0 -
and just a note... after you've weaned your baby (you mentioned you were thinking about it), subtract 15-20% from the TDEE number of calories you were eating, so you're still eating fewer calories than you burn off after you stop breastfeeding.0
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First off, don't look at the scale. Especially when you're doing a low-carb. Secondly, you didn't put on the weight you are wanting to lose in a week, so you can't expect to lose it any faster! Just stick with it, it'll definitely be worth it Good luck! 0
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Don't get discouraged. Every other time I have tried to lose weight, I have stayed the same or gained the first four to six weeks. Stick it out. Don't quit. Don't quit. Don't quit. Also, I have downloaded the Endomondo Pro app on my Droid. If you track your exercise it will tell you how much water you need to drink to rehydrate. So that might help with the suggestions from others. Plus, while breastfeeding you need more calories and water anyway. If you aren't getting enough your body will hang on to every last bit it can in starvation mode. I wish they'd add a pregnancy and breastfeeding setting on here because I just found out that I am pregnant.0
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My doctor told me last week not to be discouraged. With the exercise you are building muscle which actually weighs more than the fat you are losing...just keep going. Try to get weighed only weekly and do your measurements. I think you will see the change there maybe before you see the pounds drop on the scale. You can also tell by how your clothing fits now as opposed to a few weeks ago. Good luck and just keep doing what you are doing.
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1200-1500 cals is not enough if you're doing all that cardio, and breastfeeding a few times a day too. I think if you are breastfeeding a few times a day, work out your TDEE for a woman your height and weight and activity level who isn't breastfeeding, then eat that. The breastfeeding will then give you a deficit to lose fat slowly and safely.
Remember that the calories you expend breastfeeding is not just the actual calories in the milk you produce, breasts are very metabolically active and it takes a fair amount of energy (calories) to produce the milk. If your baby's feeding several times a day, then that is going to be a lot of calories. IMO you should be eating at least the TDEE of a woman your height/weight and activity level who's not breastfeeding.
This times infinity!!!
You need more calories when you breastfeed and exercise a lot. Diet is for weight loss, exercise is for fitness. Also, if you want to lose as much as possible, you need to cut running every day and start weight training. Weight lifting increase fat loss and will prevent muscle loss. You may lose a few lbs more doing all cardio, but you will suffer by losing muscle.
Also, how much weight do you have to lose? You might be over extending your goal. Below are general guidelines to follow. So a person with 20 lbs from a normal weight (not their goal weight) can't aim to lose 2 lbs a week. You don't have enough fat stores to support energy. And aiming for high weight loss will increase muscle loss. Additionally, you can't gain muscle doing cardio, let alone do it on a calorie deficit.
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
I'm sooooo close to weaning her (Sept!), that I guess it just doesn't feel like I'm nursing much at all...but you're all right, if I'm making milk, I'm losing calories there. I NEED to lose 40lbs and would LIKE to lose closer to 55.
That being said, I would set your goal at 1 lb per week. Anything more than that and you will increase the chances of your body catabolizing lean body mass in order to create energy. This will cause your body to lose lean body mass which in turn will slow down your metabolic rate.0 -
Aaaaaand there's another piece to the puzzle. Welcome back, AF. Lol0
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