What am I doing wrong?

I've been on CC for 3 weeks.  I've been logging my food diligently (no cheating, I promise) and exercising 5 days a week for 30-45 minutes.  I have not lost a single ounce! 

I'm 30 years old, 217 lbs.  My daily calorie goal is 1300, my daily burn before exercise is 2040.

Please help me figure out what I'm doing wrong, I thought I was doing so well!!

If you are working out a lot it may be affecting the numbers you see on the scale. You may be building up muscle which could, at times, even make the numbers climb before they go down.The good news is that muscle is more dense, so even if the numbers aren't changing, you should be able to see some changes in your body soon.

I'd recommend focusing on changes you feel. Do you feel more energetic? Are clothes fitting a little looser in the thighs, butt, or stomach? Do you have more stamina? All of these are signs that you are on the right track. I'm sure you're doing a very good job, and I hope you don't let some little numbers discourage you.

You need to eat more! 

It might sound like it goes against your goals, but 1300 calories, especially while exercising 5 days a week, is no where near enough - your body thinks it's starving and is hanging on to every calorie that you take in.  It would be perfectly healthy for you to eat around 1800 calories a day.

Also, don't be discouraged; I always say that at around 3 months is when you'll start seeing a change - begin to measure yourself and focus less on the numbers on the scale.  At the beginning of a new exercise routine, people tend to lose body fat and gain muscle for a short period of time (roughly the first month), so their body reduces in inches, but they see no change on the scale. 

First off, are you relatively new to excercise? If so, you may be gaining a little bit of muscle, but more importantly, your muscles tend to retain a significant amount of water when they're healing, especially if they're not used to being stressed.  Have you taken your measurements?  If not, start now.  It's a much better (albeit not as convenient) measure of progress than the scale.  I lost all of 3.5 pounds in my first 2 months, but my measurements shrunk significantly.

Second, that seems like a very low calorie target for most people, but especially for an active person at your weight.  You don't want to create a daily calorie deficit of more than 1000 calories, and with excercise, you probably are.  You have to take your activity level into account when picking a calorie target.  Plus, it's generally just not a good idea to start so low, because after losing some weight, you burn less, and if you want to lower your calorie target, you have no where to go.

dolphinclick: I'm very new to regular exercise!  My clothes don't feel any looser, but they were probably tight when I started, so I'm not sure I'd notice.  I have been eating more on my exercise days.  I try to keep between 700 and 1000 deficit.

Thanks for the encouragement everyone!  I'll have to get a measuring tape to take my measurements.  Hopefully I'll see some improvement there.

Does anyone know if taking Flonase (a steroid for allergies) could make a difference in how I lose?  I know that's really a question for my doctor, but I wonder if anyone else has experience with that.

Hi...

What works best for me is to eat mostly frutis, veggies, lean proteins, and a few nuts. Even if I eat the right amount of calories of the "diet" type foods, I don't lose. Make sure you are eating "real foods" and not pre-packaged stuff. This will help in two ways. 1, its healthier and 2, there wont be so much sodium, which makes you retain water/weigh more.

Drink lots of water, this will help flush out the sodium and also keep you feeling full longer...

Good luck!

I to am not seeing a change and I have been dieting for almost 3 weeks now. I joined the gym and can only ride the stationary bike due to back surgery. I am starting to get discouraged. Any advice. Are counting calories and watching carbs to much to do at one time?

You aren't eating enough. Check these sites for your target goals (and re-check every 10-15 lbs lost):

Phord's Calorie Math

Women's Nutrition

Good luck on your journey for lifestyle change.

Try eating mostly protein and very few carbs. Protein keeps you full and allows your body to release fluids you may be holding onto as a result of your steroid regiment.

Also, try not to eat after 5:00 or 6:00pm. I know that's really hard, but it works.

Original Post by donnaljo:

{snip}

Also, try not to eat after 5:00 or 6:00pm. I know that's really hard, but it works.

 

It is often recommended to eat something like yogurt before bedtime because the body goes the longest spell without food during the night.

Flonase will not affect your weight at all, it has very little, if any, absorption in the body, and primarily works locally. I'm a pharmacist, so no b.s.

I started CC on 12 July 2009. I have been logging calories every day and exercising 3-4 4 times a week. I eat really well and am super busy taking care of my house and two children. I have lost nothing as well. I'm 32 years old. I am a bit stumped, too. I hope we can figure this out! 

Best,

Jenn

You're not eating near enough.  I'm 5'6", 50 years old, sedientary (most of the time) and the minimum that I eat is 1350 calories.  Doesn't make sense does it?

hi have you ever tried doing interval exercise? maybe next time try going on a treadmill and walk for 2 min then 1min of running/jogging then switch. also you should go by your body fat not how much you weight. hope this helps.

Thank you for your input. It seems to be the same response from others also. I am on a 1200 calorie diet. I will up that when I figure out what it should be. Thanks

Thank you everyone for your support and advice!  I feel re-energized to keep at this. 

I did take my measurements last night, and will keep track of them weekly.  And I've been drinking more tea and water to flush the excess sodium from my system.  And I will definitely increase my calories on "exercise days"

And Zukkoors, thank you so much for the Flonase info!  My mother (bless her) keeps sending me articles about how it's leaching calcium from my bones and making me retain fluids.  Nice to get the professional rebuttal!

yes melodrama, keep track of those inches, measurements etc. also up the calories some, also I am the queen of the mini plateau.  I am one that would go a month or 5 weeks, then overnight 8 lbs would be gone. maybe go another 3 weeks 2 lbs. another month 10 lbs. there was no rhyme or reason as I kept steading along. the weight comes off when it is ready. just keep slow and stead and keep exercising. it is SOOOO IMPORTANT TO BOOST METABOLISM. don't let a few weeks without loss deter you to your goal. the scale does not give you      a weekly 1 lb , it varies always.   DRINK LOTS OF WATER TOO. VERY IMPORTANT. MAKES EVERYTHING WORK BETTER.  I started at 280 and lost down to 210 by  end aug. 08, I have been on a plateau since, but have not give up. recently I reworked things( calories etc. since I have lost ) and things seem to be starting back up again.  don't give up. It will happen.!!! just give it time.( be sure and check on a good calorie amt for you to lose not more than 1 lb a week or so.) oh and eventhough my weight loss seemed to stop in sept o8, I have lost probably over 10 inches since,( keeping up with my excercise.) I walk 3 miles a day(1 hr) and do pilates 30 mins every day. so I do about an hour and  30 mins exer. everyday.( but I did not get here over night--- you are off to a good start ---- I had never exercised before either.......)

Thanks for the encouragement lonestarpenny.  And congrats for the weight you've lost (and the inches, wow!!)  Good to know that in real life the weight doesn't just drop off in nice even pounds each week.  Too bad.  I'm determined to keep with it, and I'm actually enjoying exercising for the first time in my life, instead of it feeling like work.  Yesterday I saw actual muscles!  In my arms!!  I never thought I'd see the day....