How to lose weight?

[tgajam6]

I am walking an hour a day on treadmill and my steps are always 13,000 and up and I am eating 1300 calories a day yet I haven't lost one pound in 2 weeks.  Feeling so let down.

Moderator edit: subject for clarity

[Glenda]

@tgajam6  You must be walking fast and flat to do 13,000 steps in an hour.   There seems to be too little info here for anyone to be able to help you.  How tall are you? What do you weigh now?  How old are you.  Is that little symbol above your name the figure of a girl?  If you are a short young lady you probably need to eat fewer calories.  Consider looking at health.gov "Estimated calories needs per day "   a chart and they suggest you look at  supertracker.gov   

[WilsonFitbit]

Hello @tgajam6, welcome to the community forums! @Glenda it's great to see you around and thanks for the input!

I think a food plan can help you to achieve and maintain your weight goal. You can log your food throughout the day to see your estimated calories eaten versus calories burned and macronutrients breakdown.

Also, a calorie deficit is when you burn more calories than you consume in a day. When you set a weight-loss goal in the Fitbit app, your daily calorie deficit target is determined by the level of intensity you choose for your food plan.

For more information, please check: How do I track my food with the Fitbit app?

You may also review: How to Lose Weight Fast (the Healthy Way)

Keep me posted. 

[Heybales]

---

@tgajam6 wrote:

I am walking an hour a day on treadmill and my steps are always 13,000 and up and I am eating 1300 calories a day yet I haven't lost one pound in 2 weeks.  Feeling so let down.

Moderator edit: subject for clarity

---

So you are very active besides the 1 hr on treadmill, as Glenda mentioned, those steps are doubtful all on the treadmill, right?

The body when stressed increases cortisol, that easily increases retained water, slow increase possible up to 20 lbs.

Did you just start doing all that new walking same time as diet? That would be a stress on body, that much extra activity.

How much less are you eating now do you think? That's also a shocker to many bodies.

But also - how are you deciding you are only eating 1300, which with no stats is no ability to know if that is reasonable or not for stress?

Meaning, you must log.

But are you logging by weight all food that goes in your mouth?

Calories is per gram, not cups, spoons, or "about 2 servings per package".

Some folks were in Weight Watchers and think they don't need to log "free" foods, so they don't actually log everything. Those can add up. Enough for people to gain fat actually.

If your food has labels - are you confirming the food choice in database matches the label in hand?

[AlbertAsis]

Hey @tgajam6!

Check this site to know how much calories you need https://tdeecalculator.net/

From there, just eat under 200-500 calories from that number.

You might be eating way below your TDEE.

Doesn't matter what you eat, but of course it really helps if you eat whole foods and avoid processed ones.

Also when measuring and logging your food, it helps to measure it by weight, not by some crappy standard of measure like cups or servings. I always log it in grams.

[Baltoscott]

Agreeing with @AlbertAsis that it doesn’t matter what you eat if you hit your calorie goals (remember to weigh).  But also, eating Whole Foods you make yourself at home, instead of processed foods, fast foods, restaurant foods, etc,, makes it so much easier.

It takes time.  Shoot for a couple of pounds a week and be happy with a pound a week, and expect weight to go up and down. Progress that sticks will come over months, not weeks.

[MiltonRose]

It would be nice to clarify what kind of calories they are, in the sense that what foods you get them from. In general, it sounds strange, but depends on what your usual calorie intake was per day.

[Sandra30000]

Haveyou considered that your,'e building muscle which weighs more than the fat you are losing. Takes a while to see weight loss but you may see some fat loss at wrists  ankles on face.

[JuanFitbit]

Hi everyone! Thanks for sharing your recommendations! 

I totally agree with the posts above.

@tgajam6 ! Loosing weight takes time, and as @Sandra30000  mentioned. You might not loose weight, as you might be building muscles when burning fat. This is also good.  

Also consistency and not giving up are big factors to keep in mind. As soon as you recognize the changes, (maybe more resistance when running, higher metabolism, etc) you'll see that a lot of the changes might not be reflected on the scale but on your fitness. 

As always, the best way would be to have a talk with your medical, nutritional and/or exercise specialist. They can help you create a dedicated diet and exercise routine that might help you better to achieve your goals. 

See you around.