Can anyone help me with why this weight isn't shifting??

[DakotaFanny]

hello all, I'm struggling to lose this bloomin' weight, even though I (think I) am working really hard to shift it. Last week I stayed the same, this week I put on a pound and a half. Mathematically, this isn't making any sense to me (I will explain in a second) so thought I'd post her to see if anyone has any clever ideas. I go from "maybe I'm eating too much" to "maybe I'm not eating enough". Below is my calorie input and output for this week. Any help sssoooooooooo much appreciated!

So, my TDEE is 2089 ( I am 39, 5 ft 6, 182 lbs). To lose 1 lb a week, MFP put me at a target of 1420 calories a day. I told it I was sedentary, so that my exercise would be added in as a bonus. i use Runkeeper and have a Fitbit, so these pieces of info all get added to MFP, which means that, by the end of the day, I have usually earned between 200 and 800 calories extra a day through exercise.

Anyway, I also aim to walk 10,000 steps a day (which accounts for some of the calories 'earned' every day), and I am also doing four 30 day challenges (the plank challenge, a slim thigh challenge, a butt lift and a slim arms) Ie; I move quite a lot and don't usually eat back the calories I have earned. Therefore, I should be losing a pound a week by calorie deficit of 3500 and then a bit more through exercise bonus calories, right??

Last week, my days looked like this

Saturday I consumed 2454 calories (bad start, I know). I burned 295 through exercise. In total then I was over target by 739....keep reading, it gets better!!

Sunday I consumed 1339, burned 857 through exercise. In total 938 under target (so Saturday should have been 'canceled out'.

Monday, consumed 1409, burned 285, total of 296 under target.

Tuesday, consumed 1383, burned 626, total of 663 under target.

wednesday, consumed 1422, burned 182, total of 180 under target.

Thursday, consumed 1427, burned 475' total of 468 under target.

friday, consumed 1478, burned 570, total of 512 under target.

in total, MFP wants me to eat 9940 calories a week, in order to lose 1 lb. this week I ate 10, 912....so 972 cals over....but I burnt a total of 3290. If you take those two bits of info together, I had a total calorie deficit/burn combo of 5818 calories, so should definitely have lost 1-1.5lbs. Does that make sense???

Food wise, the only things that might be imprecise AT ALL in my logging is milk in tea and coffee, but I can't see that that can account for more than about 50 calories a day, and is just as likely to be an undercalculation as an over calculation.

Phew, this has been long! Sorry! If you're still with me, thanks and any thoughts?

dakota.

We went 1.45 miles.

139 call for 25 mons sounds high, unless it was uphill

Some of it was uphill.

In theory though, since I am not eating my exercise calories, I still should have lost weight, even if My burn rates are OTT. I'm still in deficit by food, so should have lost some. Gggrrrrrr.

But Fitbit estimates your calorie expenditure (in part) from the number of steps. A running/walking app estimates your total calories for that walk/run, including the steps. If you are wearing Fitbit whilst tracking with another app you will definitely be overestimating to some degree.

Also MFP and Fitbit talk to each other. If you add exercise in MFP, it adds it to Fitbit (and hence your calorie burn). Seriously, just take the Fitbit off whilst tracking exercise another way.

2 months is no time at all if your looking for sustainable long term weight loss. and if your looking different then that is progress.

I think the main issue is frustration with how slow progress is? I think the 1-2 pounds a week rule of thumb which is bandied about just isn't something you can rely on happening, everyone is different

2 months is no time at all if your looking for sustainable long term weight loss. and if your looking different then that is progress.

I think the main issue is frustration with how slow progress is? I think the 1-2 pounds a week rule of thumb which is bandied about just isn't something you can rely on happening, everyone is different

That makes sense Penguin, yes. Thanks, good tip! I like the step counter though, so might disconnect Runkeeper instead.

Yes Evora, I want it yesterday. In actual fact, my target is another 25lbs by Christmas (my 40th) so plenty of time. But I still want to see positive results on the scales when I've had a 'good week'.

Definitely give it another couple of weeks, if anything up your calories to 1600. I bet you'll find next week you'll lose what you 'put on' this week and more. It's not real weight gain.

As a very rough estimate walking burns 80 calories a mile.

Thanks so much everyone.

I haven't read the thread but I will say for about 6 months I've been trying to lose weight seriously. I joined the gym in jan and was doing 4
Classes a week ... This didn't work , I tried eating 1000,,1200,1400,1600,1800.... Nothing worked ... I Tried weight watchers .. Nothing !!!... I have been battling 4 pounds on and off since Xmas..... Anyway 2 weeks ago I decided to try slimming world , I lost 4 pounds in the first week and have definitely lost this week too...... Now the irony ..... I have eaten more food than every week for the last 6 months .... Just slightly tweaked food ..... I'm not sure if it will long term but I feel better and I'm losing weight and never hungry .... Maybe have a look into it .

Haven't read all the comments but believe me I am very very good at weight loss hints, tips and advice.

Never include exercise kcal deficits into your total kcals. They are always inaccurate.

Diet and kcal loss/restriction will always make you lose weight.

Stick to 1000 kcals per day using myfitness pal and weighing food.

Take a multi-vit and mineral supplement, this is your 'insurance' policy to make sure you aren't missing out on any essentials. It's not strictly necessary but not a bad idea either.

When you reach your goal weight increase your kcals by 100 per week until it stabilises. This is your final daily kcal requirement.

Remember, most of us eat more/have higher kcals at the weekend so you may want to tweak your kcals so you eat fewer kcals mon-thurs to allow you to have more fri-sun.

Weight maintenance will always, always be your biggest challenge. People laugh when I say that, buts it's the reason why everyone isn't slender and why most women with weight problems yo-yo diet.

Put more emphasis on low fat protein instead of carbs to maintain muscle mass or your body will use your muscles as well as fat, as fuel. Do not remove carbs completely. Lots of fruit and veg within your kcals.

Weigh yourself at least weekly. Recent research shows daily weighing isn't a bad thing and can reinforce motivation.

Please feel free to PM me with questions.

All the best

xx

Crazy - you are seriously advising people to only eat 1000 calories a day?

No. Don't do that OP. 1,000 cals per day is dangerously low. You will lose muscle mass as well as fat - this is bad news! You will also find it hard to follow and you will be miserable!

It works

Crazy - just read your post again and everything you recommend is unhealthy to say the least. OP please don not follow any of that advice

Post bariatric surgery people eat this number if kcals or sometimes less for life.

The advice includes titrating kcals back up and a plan for weight maintenance.

It also advises balance and ways to prevent muscle loss. If we want to be specific aim for 60g protein per day.

VLCD after surgery are medically supervised. The OP is not obese and there is no value in her following such a restrictive and damaging diet.

Lots of things 'work', speed for a start is great for weight loss but that doesn't mean it should be recommended.

VLCD are damaging. They fuck your metabolism. They are not sustainable.

People having barriactric surgery are morbidly obese generally, they are constantly monitored and eat what equates to baby food - how is this relevant to the OP?

Last year I toyed with (couldn't sustain but kept trying) VLCD through shakes. I am absolutely convinced that it messed up my metabolism, and potentially goes some way to explaining why my body isn't working predictably now.

Dakota, I'm sorry but it would take a lot more to mess up you metabolism.

Try Insanity or Shred or something else that increases your heart rate.

Be sensible in your diet and along with the exercise you will lose weight.

You have to work hard and sweat to see short term results, walking and doing planks are not the answer shot term.

It has to be maintainable or else it becomes yo-yoing, I think most of us have been there and failed.

If you don't want to go it alone Slimming World is brilliant, and the meetings can really help with meal ideas etc

80% of TDEE is a safe, healthy and sustainable way to lose weight.

Increasing calories by 100 at the time is good advice. Maintaining is hard.

You do need to eat enough protein, but weight training, even just bodyweight, is the best way to preserve muscle. Just eating protein won't work.

I don't say a VLCD is sustainable.

I also don't believe there is any evidence to say they permanently damage metabolism.

Granted OP's BMI is 29.4kg/m2 so not quite obese and they are more recommended in obese individuals.

I still think it could be applicable short term to meet her goal and then increase kcals to maintain weight.

I am sorry if there are those who disagree or find my advice 'unhealthy' or 'dangerous'. It was a suggestion. I am not saying OP has to take my advice. I stand by that it will work. I also know it is a little controversial.

Weight management isn't easy. As I said, if it was, everyone would be slender. People have adhered to mild energy restrictions, healthy eating guidelines and moderate exercise for years with limited success and slow progress.

If OP loses 1lb per week, as she has said she would like to, it will take her 28 weeks to obtain a normal weight, if that is what she wants to do. This doesn't take into account events e.g. birthday, christmas, weddings, holidays etc which may cause set backs.

If you use lower kcals it will take a shorter period to obtain the goal weight and allow a person to more easily control their own weight and achieve weight maintenance.

I have only made a suggestion, which will work, and gives a way to obtain long term maintenance.

I also think I am the only person who has mentioned an ongoing plan for weight maintenance, which is arguably the hardest part of weight loss.