Lost 5kg Right Away then Nothing Happened

[Zarihs]

Hello Friends I am 30 years old 5 feet 9 Inches , BMR 1980, I started walking like 26 days back I started from 96 kg , I was shocked when I lost 6kgs right away in just one week but then it stopped Now I am walking around 4.5 miles day and roughly 10k steps Moderate speed aroud 5-6k steps are in one go when I walk as my work out , No I am not on diet but I am also not eating any junk food most of the time normal healthy food breakfast and dinner , I sleep very late around 7am in morning ( I work in night time ) and I wakeup after 5-6 hours of sleep. I do have couple of beers on saturday night's.

Anybody here can help me out how to loose my weight specially Belly area.

[Marcy]

As weight is lost, a person needs to decrease their calories, increase their exercise or both to continue to lose weight. This is because the person's caloric need changes. The biggest weight drop is usually in the beginning. As you are losing weight expect to have plateaus as your body adjusts to the weight loss.

[Zarihs]

Yes I understand that I am following it, I used to eat a lot of junk food like one month back now I am having like 3 slices of pizza in one week. Rest of the food is healthy.

[FitBeforeFifty]

Eating healthy food has very little to do with weight loss.

I can eat very healthy and gain weight. I can eat fast food for every meal and lose weight. 

If you want to lose weight reliably, you'll need to log everything you eat and then eat less than you burn.

[Zarihs]

Yes I do try to Log everything I eat I am always in under budget never out of it.

I have just started living active life , I have lived very very lazy life so that is why its hard for me but I am pushing for it , What do you think for starter 10k steps a day is good or should I go for more ( 5-6k steps ) In one go and rest are done as staying active.

I am planning for 15k steps a day goal, Running in this condition seems to be impossible for me but I am trying , currently I am discussing about walking at moderate speed  around 3 miles per hour speed sometimes its 2.5 miles per hour depends.

[Dominique]

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@SunsetRunner wrote:

I sleep very late around 7am in morning ( I work in night time ) and I wakeup after 5-6 hours of sleep. 

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I understand you go to sleep at 7am, i.e. when most "normal" people wake up. In @Zarihs, you said you were a professional photographer and retoucher. I’ll therefore assume you are a freelancer and working at night is a personal choice (as opposed to being forced on you, as with nurses, firemen etc. on duty). If so, I’d strongly suggest you reconsider your working hours and adopt a "normal" schedule. I’d also suggest you increase your sleep time: 5-6 hours just isn’t enough. And if you go to bed straight from several hours spent photoshopping in front of a computer, chances are the quality of your sleep is suffering from that. Insufficient sleep and poor quality of sleep is detrimental to weight loss.

[Dominique]

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@Zarihs wrote:

Now I am walking around 4.5 miles day and roughly 10k steps Moderate speed aroud 5-6k steps are in one go when I walk as my work out 

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Your profile only shows 10k step days for the past two days: 

10k is a good goal when starting, but even that will only burn a limited number of calories. If you want to lose weight, you will have to pay attention to what you eat, and in what quantities. Or you will have to move a lot more than you currently do.

[SunsetRunner]

Everyone is unique, the body tries to fight back when eating to little over time like wanting to have more foods which are higher in calories when available.. increasing appetite and hunger signals. Sending on a possible food hunt (intense desire to want food), noticing eating quicker than usual. When eating slower possible to be satisfied with less since giving the body more time to tell when eaten enough, stopping earlier with eating instead of eating longer and more, possibly feeling stuffed after.. 

When exercising there can be a gain in muscle mass but a decrease in body fat showing about the same weight or more on the scale since weight loss in body fat has been compensated by increase in muscle mass. Getting leaner.. 

It's about changing the body composition. Not weight enterily in itself.

When eating if feeling needing to force feed, but feeling fine wait until your body is asking for more nourishment  (getting more appetite/starting to think what to eat next/getting more hungry..).. 

[Ukase · Accepted solution]

When nothing happens, it's easy to get discouraged. 

The amount you move around or are active - forget about that for a moment. 

Use the Fitbit. When you see the dashboard tell you that your BMR is 1980 - this means, for you to lose even one ounce - you can only eat 1755 calories if you did absolutely nothing all day/night. 

Pizza - 3 slices - that's about 900 calories. 

Beer - 2 or 3 - that's at least 300 to 500 calories. 

The only way you can continue to consume those things and lose weight is to increase your activity level accordingly. 

The only way your weight would not drop while in a caloric deficit is if you have "intestinal gut" - limited bowel movements, or you have been drinking a lot of fluids and your preliminary scale measurements were in a dehydrated state. 

I have the feeling that you're eating out - and have no idea of the true caloric value of what you're eating. Remember - restaurants do not pay labs 1000's of dollars to calculate caloric values. In fact, hardly anyone does this. They have been using information from years and years ago. 

Also - understand that not all calories are the same. If you eat 3500 calories of almonds vs 3500 calories of peanuts - your body will reject about 20% of the calories from the almonds, but absorb pretty much all of the peanuts. So the net caloric intake for Almonds is less than that of peanuts. http://www.businessinsider.com/calorie-counts-arent-accurate-2013-7

In short - log your food. More importantly, measure it. That's the only way to know how many calories (in a rough guess) you're consuming. Then, you have to make sure you're burning at least that many, plus 500 more. 

Sleep more. Studies show that people who work at night are at greater risk for heart disease. https://en.wikipedia.org/wiki/Circadian_rhythm

You lose weight in the last hours of sleep (theoretically). If you don't get enough, your weight loss efforts will be impacted. 

[Zarihs]

Yeah thank you friends this was my first post in fitbit community I was not expecting professional answers like those above , it helps a lot I will try to change my habit's.

[SunsetRunner]

Food can quickly contain alot of calories & it can count up (even if it seems to be not that much)..

Currently allowed to eat 1374 calories.. with the pizza and the 3 beers which @Ukase mentioned, would already have reached the daily allowance with one meal..

It's tricky when liking to eat during the day (smaller snacks) & ensure being able to eat at least one meal (dinner) with the family.

So keeping around 1000 calories to be able to enjoy dinner & eating smaller snacks like fruit during the day if needing to eat something before dinner..

When weighing less & less it's also important to choose the foods which leave satisfied for longer since being able to eat less calories / nutritient wise (fruits, meats, vegetables, eggs,..).. and otherwise possible to still be hungry and going over the 'limit'..

Seeing which foods love to eat, leaving more satisfied, or knowing just eating a epic meal (but not really leaving satisfied) though eated alot calorie wise.. & adjust where necessary if the goal is wanting to get leaner..

Enjoy all the foods (always eat what you like in the moment) (possible to stay satisfied for longer with less due eated what desired, rather than eating to eat, not really wanting and still going to eat what originally wanted anyway) (even if not really hungry)..

[HelenaFitbit]

Hey hey @Zarihs! How is your new approach coming along? 

I was about to answer to your question before realizing that we have some amazing responses from other fellow Fitbitters. Keep it up guys! You're awesome.