Not losing weight despite good diet and exercise

[emilyb95]

Hi all,

I've seen a lot of these types of posts on here, but I just quickly wanted to see if I can get some advice?
I have been going to the gym 3-4x per week for about a month now (30 mins cardio, roughly 45 mins weight training per time). I really don’t have time to go more often than this due to work, so I try to do both cardio and weights in one day. I tend to split the days weights into upper body, lower body and core, so I tend to go 3x as I find I’m too sore otherwise and need a break between the days.

My diet is good, I usually eat around 1100-1400 calories per day (depending on if I exercise of not), and try to keep my macros as recommended by myfitnesspal. According to my Versa, I burn around 2000 calories on days when I don’t go to the gym (I sit at a desk all day, try to get up and move every hour or so), and between 2700-3000 on days where I do go. I drink around 1-1.5 litres of water or other non-fizzy drinks, e.g. sugar-free squash/cordial per day, but on the higher side of this when I go to the gym.

Some stats about me – I am female, 24 years old, 5’7” and weigh around 190lbs 😭, so I have a lot to lose. I have been at this for just over a month now, so I would have expected the scales to start dropping by now, but I have actually put on around 2lbs. I am losing inches, which I know is important, but as I am overweight I would have expected to be losing weight as well?

Not sure what to do really – any advice? I would really like to see the scales start moving soon as it’s very demotivating. Thanks in advance.

[DavideFitbit]

Hi @emilyb95! Very interesting topic. 

I found myself in a similar situation a couple of years ago, I started loosing weight very quickly and everything was going very well with the diet and my workout schedule, but it got to a point where I stopped loosing weight completely, and always weighed the same when I checked the scale. 

I went to a nutritionist and she gave a special diet based on my specific goals and my training program. I realized I was doing a few things wrong and I was eating things that were not helping me reach my goals. This helped me loose around 30 pounds. 

[MadisonToler]

You might actually be eating too few calories. You don't really have that much weight to lose, and you're pretty tall & active. You shouldn't be going below a 500 calorie deficit for the day or below 1,200 calories total. If you burn 2,000 calories a day, I would probably eat 1,700. If you burn more, try to keep the same ratio. Since you have less weight to lose, it will also come off slower - MyFitnessPal is pretty good and I use it too, but if you choose to lose 1.5-2 pounds/week, they'll automatically make your calories lower than they should be, since only very overweight (like 100+ pounds to lose) should be aiming to lose that much weekly. You probably should be aiming to lose 0.5-0.75 pounds/week, but do keep in mind that muscle weighs more than fat & inches are usually more important than the numbers on the scale.

[Tabachui]

Have you considered seeing a Registered Dietician or Nutritionist to analyze your diet and ensure you're eating enough and choosing the right foods to lose weight? 

[Dominique]

You appear to have a well-thought plan, in terms of diet, exercising, lifestyle. You’ve also been patient enough to wait for a whole month before pointing to lack of results (for now). However, I think it’s still too early to make any judgment. Weight loss is seldom fully linear. You should trust the process and continue doing what are clearly the right things.

Your calories out look credible to me. I entered your numbers in this online calculator, as a way to double-check them. Based on your average daily step counts of about 6k (from your profile), I estimated your activity level as "light". The calculator puts your BMR at 1644 and your TDEE at 2261. Even if it’s slightly lower than what your Fitbit is saying you’re burning, you should be able to eat at least your BMR and still be losing weight.

What I’d suggest is focus less on formal exercise (going to the gym) and more on informal activity throughout the day. I’m saying this based on your average step count, which is relatively low for a young, healthy person. Because of your young age and the fact you’re taller than average for a woman, the extra calories you would burn by hitting just 10-12k would make a big difference for your weight loss (with "moderate" instead of "light", TDEE would be 2549, and with "high", it would be 2837). What you could do is keeping the gym for weight training only and do the cardio by walking (or biking, or whatever activity you enjoy) outdoors in your neighborhood (if at all possible logistically, meteorologically etc.). It’s much more fun (IMO) walking for one hour in a nearby park than being stuck on a treadmill or an elliptical for even half that time.

[Baltoscott]

Hi @emilyb95 

I agree with @Dominique that you seem to be doing everything right except that your daily movement is pretty low.  Here are some thoughts on little things you can do to up the steps.

-- make part (or all) of your work commute on foot or by bike.  (If you drive or take metro park further away, or get off a stop or two early)

-- get up a little earlier and walk/run your neighborhood for 30 minutes (listen to podcasts or audiobooks if you like that sort of thing, or music, or download an app like Zombies, Run! and do both).

-- Are there floors in the building where you work?  How many times a day can you go from bottom to top?  Everyone has to go to the bathroom a few time a day, but there is no rule that says you have to go to the one closest to your work station.

-- Don't eat lunch at your desk.  If you bring your lunch, grab a friend and walk to a place about a mile away and eat there.  If you eat out, look for places you can walk to.

-- if you watch tv to wind down at night get up and move around during the commercials.  If your time suck is social media, try reviewing your feed only while you are on your feet pacing about.  

[Jayboy]

I have started the Keto Zone eating plan and also now take the Bragg ACV drink twice a day.

I will keep you posted on my progress. Need to lose 40 lbs.!

[cathm]

Hi @emilyb95 

It seems like your calorie intake might be a little on the low side.  Sometimes, if calories are dropped too low, it seems to be counterproductive for weight loss.

Also, how many grams of protein are you consuming in a day?

[emilyb95]

I can try upping my calories, the reason they were around 1300 was because that's roughly how much I eat to feel full, so I didn't want to eat for the sake of eating - but if it could be hindering my weight loss then I will try increasing. Re: protein, on a gym day with a protein shake, I have about 90g, which is what MFP recommends when I exercise.

[cathm]

Hi @emilyb95 

I was more concerned about the 1,100 calorie days.  Usually they say not to go any lower than 1,200 per day.

How many grams of protein do you have on non-workout days?

[emilyb95]

@cathm the 1100 is usually if I have been especially unhealthy the day before (and want to make up for it), or if my appetite isn't very good that day. On non-workout days, protein can be anywhere between 50-70g on average. 

[DavideFitbit]

Let us know about your progress with the Keto Zone eating plan as well @Jayboy! 😁

[cathm]

Hi @emilyb95 

The protein amounts sound like they are in range.  I would try to stay consistent with the healthy eating.  Consistency seems to be one of the main factors to success.

Please keep us posted so we can motivate and support you along the way 😊