Not losing weight advice??..

[FitMode]

Hi Guys,

I need some help in order to understand if I am doing anything wrong in my fat loss journey. 

Age 34

Height 5.10

weight 98KG

I wish to lose 15/20kg within 6 months I have been training just under a month now and have not lost anything. I log everything I eat I measure my portions and I am training 5 days a week. At the gym I first do 1 hr 30 mins weights followed by 30/40 minutes cardio. My workout is intense and my whole T-shirt is soaked after I’m done. I would say I know how to train and not a novice but can’t seem to figure out where I am going wrong. I am consuming between 1850 to 2100 calories per day 150 grams of carbs and 150 grams of protein give or take, and under 75 grams of fat. On training days I am burning in total just under 4000 calories according to Fitbit not sure if that is accurate. Diet is full of vegetables salads lean meats whole foods all the good stuff to be frank. My BMR is 2092 calories so according to my research my caloric intake is sufficient to maintain a deficit and lose fat. My starting weight was 98kg and I am still the same after almost a month that cannot be right? I have measured myself also using a tape measure and have not lost any inches on my waist neck or chest.

Sorry for the long essay lol hope I have covered everything any further info needed please ask. 

Thanks in advance people and good luck to everyone in their goals and aspirations. 😇

[Dominique · Accepted solution]

Welcome to the community, @FitMode, and thanks for providing a lot of relevant info for determining the causes of your problem!

I think calories out (both BMR as determined by you and energy expenditure as estimated by Fitbit) are on the high side. Using this online calculator (which relies on the same equation as Fitbit, Mifflin-St. Jeor), your calculated BMR would be 1783 (a male your weight and your age would need to be taller than 6’ 3 in order for his BMR to exceed 2000). Even with the highest activity level (5 out 5, labelled "extreme"), your TDEE would top at 3388. You provided a detailed description of your formal training (weights + cardio), but didn’t mention your average step count. Step count is a good proxy for overall activity (formal workouts + informal activity during the rest of the day). I’d say in order to qualify for "extreme", your step count would need to be 20-25k or higher. All this to say the 4000 calories or so estimated by Fitbit are likely off by a wide margin. Nevertheless, your total calories out are still likely to be around 2500, in which case you should see a change on the scale if you’re eating no more than 1850-2100.

The problem with changing everything at once is it makes it harder to determine the impact of each variable. It can also introduce new variables of its own (e.g. stress and overtraining) that can also affect changes in weight (or lack thereof).

My advice would be to take it easier, for instance not necessarily aim at a very ambitious goal like 20 kg in 6 month (have a look at the Losing All Your Weight At Once video by Dr. Mike Israetel, one of my favorite weight loss resources) and take smaller victories. Surely consistent training with weights should result in improved strength over time, regular cardio training in better fitness, a good-quality diet in better health etc., even if you don’t see a change on the scale right away.

[FitMode]

Thanks Dominique! That helps. I always go over 10,000 steps apart from non training days. 

Thanks all pointers taken on board. 

Regards

[FitMode]

Hi Guys,

I need some help in order to understand if I am doing anything wrong in my fat loss journey. 

Age 34

Height 5.10

weight 98KG

10,000 steps completed 5 times a week. 

I wish to lose 15/20kg within 6 months I have been training just under a month now and have not lost anything. I log everything I eat I measure my portions and I am training 5 days a week. At the gym I first do 1 hr 30 mins weights followed by 30/40 minutes cardio. My workout is intense and my whole T-shirt is soaked after I’m done. I would say I know how to train and not a novice but can’t seem to figure out where I am going wrong. I am consuming between 1850 to 2100 calories per day 150 grams of carbs and 150 grams of protein give or take, and under 75 grams of fat. On training days I am burning in total just under 4000 calories according to Fitbit not sure if that is accurate. Diet is full of vegetables salads lean meats whole foods all the good stuff to be frank. My BMR is 2092 calories so according to my research my caloric intake is sufficient to maintain a deficit and lose fat. My starting weight was 98kg and I am still the same after almost a month that cannot be right? I have measured myself also using a tape measure and have not lost any inches on my waist neck or chest.

Sorry for the long essay lol hope I have covered everything any further info needed please ask. 

Thanks in advance people and good luck to everyone in their goals and aspirations.