Less calories , more exercise but lost less

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Joined: Feb 11
Posts: 16

Posted: 10 Mar 2011, 11:28
I lost 3.5lbs last week and was really pleased but this week ive eaten less calories , done more exercise but have only lost 0.5lbs.Im not sure why this has happened and need some advice. Ive looked at the differences in intakes from week 1 to week 2= Calories - 343kcal , protein -114.17g, fat +43.05g, Carbs + 14.5g and exercise +309.
I know people say high protein and low carb is best but im struggling to increase my protein intake because im not keen on fish , eggs or pulses. My fat intake was higher but i have been trying to have good fats like avocado. Id really like some advice on the best way to alter my diet to lose weight and give me enough energy to exercise 5 times a week Confused

Joined: Jul 10
Posts: 2,052

Posted: 10 Mar 2011, 11:34
Two things: one is that the first week or two of dieting is always the most dramatic. Second, you may need to eat more. If you're exercising a lot, your body needs fuel for that.

Oh, a bonus thing... have you tried a tape measure? You might actually be converting fat into muscle. Muscle is more dense than fat, so you might be losing inches but not weight.

Joined: Aug 10
Posts: 184

Posted: 10 Mar 2011, 11:41
In addition to Hoser's recommendations, keep in mind that a calorie count diet is not solely just "eat less calories". Sure you CAN lose some weight if you drop the calories, but ideally you need to look at the quality of the calories you consume.

Looking at your diet calendar, you are consuming a lot of sugar that appears to be simple processed sugar. Try changing out items like the Nestle Curiously Cinnamon with a banana.

Joined: Feb 11
Posts: 16

Posted: 10 Mar 2011, 11:43
Thanks for that i will measure myself! I agree that first weeks of diets can be dramatic but im worried if i increase my calorie intake ill put on.??????

Joined: Feb 11
Posts: 16

Posted: 10 Mar 2011, 11:46
Thanks mwessinger thats really helpful because i was eating shredded wheat last week instead of curiously cinnamon so i will give a banana a go!

Joined: Jan 11
Posts: 387

Posted: 10 Mar 2011, 11:51
Just want to chime in that the body is not a precision machine and does not conform to mathematics all the time. It is better to aim for a weekly or even monthly trend - average daily calorie intake and average weight loss.

Sometimes I eat very clean and exercise for a week and nothing happens. One day I ate a giant cookie and dropped a pound the next day! (No, not advocating eating a giant cookie a day, but more so to show that it is important to look at the big picture over a long period of time rather than day to day results).

Joined: Jul 10
Posts: 1,712

Posted: 10 Mar 2011, 12:20
I would agree that you might want to consider eating a few more calories if it looks like you might be stalling. You've got some huge intervals there but you need to make sure your body has enough food to not think its in starvation mode. Maybe give it another week and see how it goes and if you don't see a 1-2 lb loss, try upping your calorie intake by about 100 a day and see where you end up. It's all about trying to find the right balance. The 3.5 lb weight loss right out of the gate is great, but 1-2 lbs a week seems to be the range that most people settle into for a good long-term loss. Now its a matter of figuring out what your body needs to get there and stay there! The day to day variation in your calorie intake is a good thing- keep your body guessing!

- Natalie

Joined: Oct 10
Posts: 91

Posted: 10 Mar 2011, 12:21
Mdep thanks for you insight. That has been my experience as well. Seems like the body likes variety.

I agree with the other poster about needing more calories with increased exercise. Try that for a week and make adjustments from there.

Joined: Jan 09
Posts: 4,546

Posted: 10 Mar 2011, 12:24
Additionally, if you are a woman, your menstrual cycle will affect your weight. Many women find they weigh 2-6 pounds more during menstruation than other times and that it is difficult if not impossible to lose weight during that time.

There are many things that affect your weight, and most of them don't have anything to do with fat loss. Water retention due to dehydration or high sodium intake, constipation, strength training (also causes water retention), etc. None of these things mean your plan isn't "working" it's just telling you that the scale isn't the only way to measure progress.
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Joined: Apr 10
Posts: 335

Posted: 10 Mar 2011, 12:27
you seem to be pretty low on the protein amount you are getting, try decreasing the sugar and starch to about 50% and upping your protein to 25 or 30 percent and see if that works for you.

Joined: Jan 11
Posts: 34

Posted: 10 Mar 2011, 12:54
focus on negative calories on you calendar more than just calories in vs expended...i shoot for 1900-3500 neg cal/day......i boosted my protein with EAS whey protein from walmart($10.00 60days and used as a post-workout supplement and a meal replacement...good luck

Joined: Feb 11
Posts: 16

Posted: 10 Mar 2011, 12:59
Thanks for all your posts, very helpful to a newbie!

Joined: May 10
Posts: 1,400

Posted: 10 Mar 2011, 14:56
Hoser wrote:
You might actually be converting fat into muscle.

Doubtful in this case. On a calorie deficit, you're doing pretty well if you can preserve the muscle you started with, & even that only happens if you're getting enough protein. To actually build muscle on a deficit, you need LOTS of protein & aggressive strength training, neither of which appears to be in place here. Water retention is much more likely.

taz, like the others stated, you need to be more concerned about longer term trends, 3-4 weeks is more telling of your progress. Keep working on making good food choices & make sure you're drinking enough water. Try to get that protein up as much as you can, & get a regular exercise program in place if you haven't already. Hang in there!
Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/

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