What went wrong?

[TrudysTerribleFringe]

I was so good all week, I literally counted every calorie, no cheating, over estimate if I wasn't sure about something. Exercise calories come from my fitbit recording work outs.

I have lost nothing!!

Not enough time? Not much to lose?

Your Fitbit is most probably over estimating the number of calories burned. 918 on one day from one workout would have to be something pretty high intensity for several hours.

I am doing half an hour cardio, half an hour strength, a bit of circuits and walking the dog for 2 miles, round the perimeter of a big field.

I have been working out / eating less for 12 weeks now and have 7lb to go to target.

Read this study
Accuracy of Fitbit Devices: Systematic Review and Narrative Syntheses of Quantitative Data

Lynne M Feehan, PhD, Jasmina Geldman, MSc, [...], and Linda C Li, PhD
“We included 67 studies. Consistent evidence indicated that Fitbit devices were likely to meet acceptable accuracy for step count approximately half the time, ”

“Consistent evidence indicated that Fitbit devices were unlikely to provide accurate measures for energy expenditure in any testing condition. ” (this means it cannot accurately tell you how many calories you burned)

“Other than for measures of steps in adults with no limitations in mobility, discretion should be used when considering the use of Fitbit devices as an outcome measurement tool in research or to inform health care decisions, as there are seemingly a limited number of situations where the device is likely to provide accurate measurement.”
www.ncbi.nlm.nih.gov/pmc/articles/PMC6107736/

Do you know how to adjust the fit bit to be more accurate?

Oh sorry crossed there. Well that is really disappointing.

Guess that explains it though.

Don't ever eat your exercise calories, disregard them completely I'm afraid

Because weight loss is more than just calories. What you are eating is far more important. If I eat 1500 calories from mostly carbs I'll gain weight, if I eat 1500 calories from protein and health fat I'll lose weight.

Ok. What about body measurements? Did you lose any cm?

You may have hit a plateau where you are replacing fat with muscle since you are doing strength training and circuits. Muscle weighs more than fat so you’d see the scale stay the same but your waist, thigh and upper arms would get slimmer. So you may have reached the best weight for your body type and now are essentially sculpting and getting better muscle definition/ more fit.

What is the basis of your weight goal? 7lbs to go sounds like you are already in the optimum range.

How often do you weigh yourself, and is it just this week you've not lost or the 12 weeks?

3500 calories deficit is a pound- which can easily be hidden if you’re retaining water today, need a poo, daily fluctuation. Just keep at it- you’re doing great! That kind of dedication in quarantine is fab.

By the way hats off to you for completing 12weeks of weight loss and increasing your fitness!

I didnt take my measurements at the start stupidly but I took them yesterday for future reference.

I just made my goal weight up to be honest. I am 5ft 2 and aiming for 8st 7lb. Healthy range for my height is 7st 10lb to 9st 13lb

I weigh weekly, the first few weeks I didn't really stick to the calories but did exercise, so didn't lose on weeks that I didn't try, since I started properly calorie counting I have lost 1 to 2 lb each week. Over the 12 weeks I have lost 1st 3lb altogether.

Thanks for the encouragement, I was just disappointed to see no movement. Kind of not got much else to focus on in lock down.

Since you’re already well in the healthy range, I wouldn’t worry too much about losing more. I’d concentrate on a fitness target now instead.

Well done!

I started off doing an 8 week bootcamp and saw a real change during the first bootcamp. We would be half way through the second cycle now so I am trying to keep up the good work and not lose my progress.

First picture was the start, middle picture end of cycle one and end picture yesterday.

I can seeycshape is changing, just disappointed this morning. Ah well will keep at it.

So you are at 9st. That is well within the optimum range. I think you have succeeded. It’s a range because of different body types. Some people naturally are more robust or more slender than others.
I’d forget about the last 7lbs and like Purple Daisies said and focus on a fitness goal.
The good news about the data from the last week is that you are successfully maintaining your weight loss. You are not gaining back weight. So keep doing what you are doing and you will keep the weight off and get fitter/stronger.

I think that is excellent advice. Guess I needed some perspective rather than focusing on some arbitrary number.

1 to 2lb a week is great steady progress, and just one week with no change is nothing to worry about!

Weight can fluctuate so much day to day (I 'gained' nearly 3lbs from Saturday to yesterday!) and actual fat is only one reason. Water weight, hormones, whether you've been to the toilet etc! If the overall trend is going down, keep up the good work

Wow! You look great. Don’t be disappointed.
I think PPs are right, time to shift from weight loss as you’ve smashed that goal and set yourself a fitness goal.

How would you go about setting and measuring a fitness goal?

Sorry that probably sounds silly but I am used to just doing what the trainer tells me to do so haven't actually had to put much thought into it.

if you're strength training you will be retaining additional water. I'm up to 3lbs heavier the day after a big weights session.

Oh Icdidnt know that either, thanks! I would say probably more resistance than strength to be honest, my weights aren't particularly heavy but I am only a weedy weakling so far want to build on that when we are allowed back in the gym!

I would just pick something you’re doing now and try to get faster at it, or do it for longer, or with heavier weights. It’s tricky because of the lack of gym.

I will pick my nemisis the battle ropes and try to do longer circuits on them without stopping. I hate battle ropes but it was the first thing I bought for home when lock down looked imminent.

I could maybe make the dog run instead of walking too?

I burn a lot more calories running or cycling vs weight training or HIIT.

So an hour run 600 vs an hour HIIT 350

The makeup of the calories you are eating also makes a difference. To lose I have to stick with something like a 50:35:15 ratio of carbs:protein:fat but if I ate more fat and less protein I'd gain weight even at the same calories.