Not losing weight

[Aquamanda]

I've been following the calorie limits set by trying to lose 2 pounds a week and I've just stayed the same. While that's better than gaining I want to lose the 2 pounds per week? Any advice?

[Rich_Laue]

Hello @Aquamanda I've moved your none hardware based question to the Lifestyle - weight management board. 

I have one question, how long have you been monitoring the calories? 

Oh I'll make it two questions. 

Has your clothing started to look big on you? Normally this is the first sign of losing fat happening before the scale shows any change. 

[GershonSurge]

First, you should be weighing and measuring all the food you are eating so you can calculate the calories eaten. The Fitbit food log works well. At least do this for a couple weeks so you can make a good estimate.

The Fitbit doesn't calculate calories burned accurately, but the error is consistent. Since you have been maintaining weight, the solution is easy. Increase the calorie deficit by about 500 calories a day. You can do this by exercising more or eating less. You should find you lose approximately one pound a week. (Do NOT eat less than your Basic Metabolic Rate.)

[Katymou]

Hi.  I understand the frustration and I had it too.  I started using fitbit at the beginning of October and found that weight maintained even though I was eating less and exercising more.  Your body has a shock when you change your habits and grabs onto anything it can to stop losing weight - it's a natural survival instinct.  It sounds logical to burn more calories than you eat and you will lose weight, but that doesn't always work at the beginning.  You just have to be patient.  It has taken me 4 months to get into weight loss rhythm but thankfully now I am losing steadily and safely.  Also be aware that not everyone requires the same amount of calories or food intake.  My doctor, after studying me for 2 years now confirms that my body is super efficient and takes full nutrition from 1,000 calories a day.  Apparently when there is an Apocalypse and food is scarce - I will survive!!  Keep up the momentum and be patient - it will happen.

[Aquamanda]

I've had a fitbit for a while but was trying not to monitor my calories but I've been consistently doing it for a month and for a month I've stayed the same. My clothing does not look big on me and I just got a smart scale so I'll know if my fat % changed or other differences other that general weight. I only had one weigh in on that though. 

I believe that if I decrease the calorie deficit anymore I will be below my BMR according to what my smart scale said it was. I'm concerned about eating too little. I need sustainability and I already have had previous food issues so I'm trying my best to avoid that. 

[Dominique]

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@Aquamanda wrote:

I've been following the calorie limits set by trying to lose 2 pounds a week and I've just stayed the same. While that's better than gaining I want to lose the 2 pounds per week? Any advice?

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You may want to experiment with an online calculator such as this one to see what’s realistic and what’s not.

Let’s say you’re 30-yo, 165 lbs, 5’ 6 and lightly active (these are numbers I made up). Your BMR would be 1485 and your TDEE at maintenance would be 2042. You would therefore need to eat 1042 calories in order to lose 2 pounds per week. This would be far below your BMR and not sustainable IMO.

As a woman, in order for two pounds per week to be a sustainable rate of weight loss, you would need to be very heavy/tall/young/active (at least three out of four of these).