lilbitbroken Günlüğü, 07 Oca 21

Agree with much of what Cassie said and yes, the general rule is that a DAILY 500 calorie deficit (3500 calories per week) will loose you about 1 pound per week. Logging your intake will get easier and you’ll get better at it with practice. Verify calories from other sources or labels. Welcome to FS! Good peeps here! Good knowledge here! Good shedding! 😇 

How much water are you drinking? You should be drinking 0.5 oz for every lb. Are your sodium levels high? If you’re not getting enough water and you have too much sodium, you’re body could be retaining water. Have you checked to see if you have a vitamin deficiency (I had a vitamin D deficiency)? Deficiencies can cause weight gain too. Lastly, often it takes your body time to catch up to major lifestyle changes. Give it more time for your body to “catch up” to your new lifestyle. Hope that this helps!! ❤️ 

Also, if you’re only eating 1000 calories your body might not be getting enough energy and you could be in starvation mode which can slow your metabolism and make it harder to lose weight. Something to think about for sure.  

Calorie calculators are an estimate - they often overestimate the energy burned during activity. If like me, you're not running fast and just having an easy jog that doesn't require much energy, the calculators are probably overestimating your energy needs, I'm sorry to say. The best thing to do is track your intake for a couple of weeks and make a note of what activity you did and for how long, and record your daily weight at the same time. After a couple of weeks, look at the average weekly weight. Did it go up or down? Stay the same? What were your average calories per week? If it went up, you weren't in a deficit on that number no matter what the calculators tell you. If it went down, you were in a deficit and you can estimate how much. If it stayed the same, those are approximately your maintenance calories give or take 100-200. I know that activity calculators overestimate my needs by a few hundred calories. 

Just curious how you tracked your intake to 1000 calories. Are you weighing your food? 1000 calories over two weeks? I think I would be dead, and have no energy ffor exercise, even on a treadmill. 

I started at 230. in August after having surgery I had gained 10 pounds. I had never been over 220, ugh. fat secret says I can eat 1800 cal a day to loose to my goal weight in 2 years. I wanted to do it faster so therefore I eat a lot less than 1800. today I weigh 203, almost to my first goal of being under 200. but I stayed at 210 for the longest time!! I could not understand why I was not loosing, I was faithful to sticking with my life altering regimen and then all of a sudden I started loosing again. stick with what you are doing and the inches will be shed.  

Are you doing the same kind of NEAT's as you did before? Pacing, walking, fidgeting, chores etc. A large portion of daily metabolism comes from that. Eating that little can make you unconciously move less throughout the day. I found this article interesting: https://physiqonomics.medium.com/8-reasons-your-not-losing-fat-in-a-calorie-deficit-908f07e4edee 

Cutting calories too much will affect your metabolism and you will not lose any weight. You need to eat sufficent and quality food in order to workout at the gym five days a week or your body will be tired and stressed.  

I under stand. I eat less about 1000 less calories then I say I burn and am not loosing in fact I have actually slowly gained weight back and I have kept my exercise routine and also I have changed it and nothing. I find an ideas helpful to. Just remember to stick to it. this has gave me ideas too and helps knowing I am not a lone. 

Focus on a moderate deficit, more protein, resistance training, and weighing all of your food. Log before you eat to make sure you're not forgetting. You need to find things you enjoy from the food to the type of exercise or this will be an unsustainable chore. You can do it. 

A typical day: I hit the gym at 6:00 to 7:15 then drink a muscle milk 100 calories and 2oz of turkey (weighed) 60 calories Shower, get cute, go to the office. Munch on celery sticks or 10 almonds (counted out) 70 calories. I only drink water, don’t like soda or juices (to much sweetness for me) Lunch is 1 cup steamed cauliflower (I round up to 2 cups because I don’t weigh or measure just eyeball it) with a little butter. 180 calories And 1/4 cup shredded bbq chicken 1/4 cup measured 90 calories Back to the office again munch on 10 almonds or a couple celery sticks Then dinner ribeye steak 4oz 140 calories and Cesar salad 120-150 calories. I usually drink a vizzy hard seltzer 100 calories as I fix dinner, and literally dance in my kitchen.. it’s just my thing 🤷🏼‍♀️. So that totals about 960 so I figure a few more calories for oil, butter, but I’m pretty close to 1000 calories. I definitely need more water, I don’t drink enough. 

You got lots of good advice here. I'm just going to add a hug. I am sorry it is a struggle. Don't go too low is my only suggestion. I am amazed at how bodies tend to cling to stability. I don't know the science like Diablo or others do, but there has to be a key you can find to get the progress you want.  

Don't break yourself more. The goal of this platform is to help you reach your goals - not make you distressed and more angry at your body. You probably aren't doing it wrong. Hugs and Support. 

Just keep it going! BUT, don’t burn yourself out. It’s a marathon, not a sprint. Just know (according to your plan) that you’re better than yesterday. Think about what the diet is doing to you mentally. The key is not to get burned out. If your active, maybe 1000 is too low and you need to add another meal or snack, for it will affect your workout performance. Keep persisting! You can do it!!! 

Well, it’s a lot more complex than that, unfortunately. You didn’t get to where you are in two weeks so it doesn’t work in the reverse. Keep going. You’ll need patience. (I know! I feel the same way too, sometimes 🤔 which is probably why I give up a lot.) Also, oil and butter isn’t a “few more calories.” They have more calories per volume than anything else. You get 1 tbs of Olive oil is about 119 calories. And all the other great advice on here. 

I'm a stickler for weighing instead of measuring. It's a lot more when I use a measuring cup/spoon/etc...than when I use the scale. I weigh everything. Definitely weigh and log oil and butter. I was SHOCKED at how they add up! 

You lost 3.7 lb. if that is in two weeks, it’s a LOT! You should not even try to lose more than 2 lb per week. Not at your weight anyway. 

I would suggest that you first check what your RDI (recommended daily intake) is and eat at that level or perhaps 100 calories less for about two weeks and see what kind of results you get. Sometimes eating too few calories will cause your body to go into starvation mode (it will resist weight loss). And patience (which is definitely NOT one of my virtues) is key. Losing weight slowly has helped me learn how to eat for long-term success. Good luck on your journey Libit! 

I’m in the same boat. I’ve found that cardio isn’t enough. I also have to do weight training and muscle toning. Muscle burns fat longer than just doing cardio. Also, I have a thyroid issue that gets in the way. 

Marty makes a good point - oil and butter are high-calorie-density foods, hundreds of calories per tablespoon, and most people don't know what a tablespoon looks like. Melete makes a great point too - not recommended to lose more than 1% of your body weight per week. It seems you are losing weight so you are in a deficit, probably just not as big a deficit as you think. I agree with everyone who suggested keeping the deficit more moderate, not killing yourself with cardio, and having a realistic weight loss speed.