Inexplicably not losing weight.

[MintyFox]

I'm doing T25, so thats intense cardio every day and according to my fitbit I burn almost 400 calories each time I do it. My BMR is 2,100 calories and I eat around 1,900 callories a day. And I'm not just grossly underestimating my calories, in many cases I'm generous with how many calories I'm eating and aim to log higher just to be safe. 

However what I'm eating is often not diet foods. But the calories are still in check. I began T25 a week ago and weighed 193, the next day I was 196 and my waist was 34 1/2. For TWO WEEKS STRAIGHT I have been 196 and 34 1/2. By all accounts I should be burning at least 700 calories more than I'm taking in every day yet neither the scale nor measuring tape will change.

[AndyDandyPandy · Accepted solution]

I've been there. Actually my weight has stalled for almost 2 weeks now. I jog 2-3miles everyday plus a home workout program called P90X around 1hr each video. My macro is low carb and high protein. That's how much I do and my weight lost can still plateau.

It's satisfying to see the scale drop but it's not everything to losing fat or being healthy. Seems like you just started. Give it atleast a month to see if you see any changes. If the scale doesn't go down then you should work with your diet first. I can't give you all the answers because I don't know anything about your diet. It could be that your diet consist of very high sodium which makes you retain a lot of water weight.

Having a calorie deficit and exercising is key to losing weight and being healthy. Stay positive, don't give up, and be consistent. I guarantee you that if you can do what you're doing now for half a year to a year. You will see big change. No doubt. 

The Truth: Weight loss is not easy, going from obese to normal bmi is not easy, nothing is easy. You have to put in work for changes to happen. And the greatest obstacle that will throw people off, TIME. Everything takes TIME. Almost anything is possible with TIME. Remember TIME and good luck.

Rome wasn't built in a day- Tony Horton

[MintyFox]

I have been eating foods high in sodium, I however did not think that showed up on the measurements only on the scale. 

[lonestarlesa]

I am right there with you. I personally finished a very restrictive caloric diet. I have been on what they call the maintenance stage for 4 weeks. The last 3 I gained weight. Total I have gained about 6 pounds but it is frustrating to see the scale move up...when I worked so hard to get it to go down.

I have tracked my food, and while it is not diet food, it has been within my caloric guidelines.

I have been working out, and I would tought the gain to muscle, except I weigh in at a clinic that reads your fat/muscle/water etc....I did not gain 6 pounds of muscle.

I am going to try one more week of maintence level eating, then if that doesn't work, I will start the dieting again to get the 6 pound I gained back off.....this is a bit frustrating.

[A_Lurker]

Okay, a couple of questions, then probably more.

Are your workouts daily? (just checking, but I think yes)

When you stress your muscles, they retain a small amount of water.  I know I saw this a lot with lifting weights, but you could be doing the same with heavy cardio.

Why specifically have you chosen to eat below your BMR?  That's a function of how many calories you need to eat just to maintain your body.  This is a not moving, just existing minimum.  Although some people can have good results doing this it is not usually a good idea.  What number of calories overall is your fitbit estimating?

I like this site: http://www.fat2fittools.com/tools/bmr/

You can put in your information, your goal, and it will give you an idea of what you should be eating to lose weight.  If you have a larger amount of weight it will prompt you to pick an in between point.

Overestimating your calories when logging can be just as bad an underestimating.  Let's say you are off by 25% - you could be eating way too little for your activity level.

Last question (for now) is what age and gender you are?  If you're female and still at the point of your life where you menstruate each month - you can retain as much as 5 pounds of water leading up to your period. So, two weeks could be covering that time frame as well.

[A_Lurker]

@lonestarlesa - first let me tell you I'm very impressed with your loss.  I myself have lost a lot this year, but still have a way to go.  You mentioned a very restrictive diet as a means to get to where you are.  It could be that your metabolism is running a little slower than you would expect and your maintenance numbers are much lower than you think.  You might want to give this article a look to see if this might help you long term.

http://eatmore2weighless.com/the-metabolism-reset-guide/

[AuroraKat]

All very good advice above!

I just want to mention that BMR estimates are just that - estimates. There are many BMR equations - some work better than others, and all overestimate for those who are obese. Even the most accurate equation we have - Mifflin St. Jeor - overestimates caloric intake for those who are obese. The more obese the person is, the more the BMR will be overestimated using the equations.

Additionally, for some people BMR estimates via equations will be dramatically inaccurate - either too low or too high. Metabolisms vary based on so many factors - genetics, lean body mass %, activity level currently and in the past, thyroid function, hormonal levels, etc. 

Do your best to log your food intake accurately. Do not over- or underestimate. Take a few weeks to eat at least your estimated BMR + a bit extra (based on activity, you can use FitBit's caloric gauge and stay "in the zone"). See what happens. If you are gaining, then it's possible that your BMR was overestimated. If you start losing too quickly, your BMR was understimated. You can tweak your intake based on the results. But, it all starts with accurately logging your intake. 

[tractorlegs]

@AndyDandyPandy, @A_Lurker, @AuroraKat great posts! They should make this thread a sticky. There's a lot of great advice. Thumbs up. 

[aps10]

Research tells us that a restrictive diet, that you are dreading going back on, is not sustainable in the long run.  You need to select a healthy diet that you can live with for the rest of your life.  When your on "a very restrictive caloric diet", your body will adapt to that diet by slowing your Basil Metabolic Rate (metabolism). Therefore, you body will use less calories for involuntary functions, they will not come from fat stores in the body.  Some symptoms that this may be happening to you is feeling somewhat lethargic and tired.  To increase BMR you need to be doing exercise.....more specifically exercise like metabolic training, HIIT, and multi-joint resistance training, training to an overload.  Good Luck