Not even a single pound !!!

So last week i thought i was doing well ... i didn't extend my target calories which is 1200 any day ... today i couldn't wait to weight myself because i thought i lost weight for sure...to my surprise i didn't lose a single pound :((...

I have to confess that last week i did eat chocolates and crisps but when i did i compromised in order to stay within my calorie limit ... for example when i ate a 300 calorie chocolate bar i canceled dinner.

here's my report of last week :-

Nutrition Report

  Fat - 35.8% (334 grams)
Protein - 18.0% (377 grams)
Carbohydrates - 46.2% (970 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,192 cals
Daily Sodium Intake - 1,018 mg
Daily Sugar Intake - 41 grams
Daily Cholesterol Intake - 48 mg
Daily Saturated Fat Intake - 10 grams
Daily Fiber Intake - 19 grams
Nutrition Grade

Can someone tell me what is wrong ?? ... what am i supposed to change this week to make sure i lose weight !!

skipping meals is not a good idea. it would have been better to cancel out the chocolate bar by burning the 300 cals with some exercise.  also, 1200 cals is low - can't you up that and do more exercise every day to maintain your deficit?

I used the tools on the website and it said that i have to consume 1200 calories per day in order to reach my goal weight ... i would love to exercise but i am always so busy and i never have time to exercise ... i do however walk to classes everyday ... which counts as 20 min at the end of the day

Maybe you're not losing because you don't need to lose.  You look great in your picture.

no that's not me in the picture ... it's an actress called rachel bilson ... i Definitely need to lose weight , my BMI is 30

Is this your first week? I didn't notice much change in the beginning, ended up losing the same amount in 2 weeks that I did in the first 2 months then it gradually started coming off after that. Weight loss is weird sometimes.

No i have started dieting since the 23rd of March...so it's been nearly a month and 10 days

You need to increase the amount of protein in your diet and I would take those calories from the fat calories you ate this week.  You also need to eat more calories. If your BMI is 30 I am guessing you are not eating enough even at 1200.  Post your height/weight/age so we can figure it out.

I would suggest measuring yourself. I have been working really hard for the last 3 weeks and I have not lost a single pound either - BUT I list 4 inches total. If it were not for that I would go totally insane! Don't give up! It takes longer for some reason but the positive changes in your life cannot hurt you  they will only make you better. Be patient with yourself. You can do it!! You sound super busy so you should try to get a pedometer and set a stepping goal for yourself. That will help you lose too!Don't give up you can do it!!

Thanks alot for all your comments ....

I am 20 years old female ... i weight 171 pounds and my height is 5"4

I did a check on your age/weight/height with calorie count's calorie target tool.

1200 cals a day is not enough. It gave me a calorie target of 1450 daily for your stats. Up your calories. I find that even when I dip below 1400 cals, that my weight-loss stalls. Eating around 1500-1800 for me a day is optimum for me to lose weight.

To put it simply, you just aren't eating enough to lose weight. I wasn't eating enough for a while, either. I stalled out at 224-226lbs before I joined this site. I joined a little over two weeks ago and am currently down 4.2lbs since I joined. I lost the weight because I realized I just wasn't eating enough, plain and simple.

Part of the reason is below 1200 calories your body goes into starvation mode, it thinks there is a food shortage and if it doesn't store fat you'll have nothing for energy. Plus by skipping a meal, your metabolism slows down, again your body thinks there is a food and therefore energy shortage. Your mind knows there isn't a shortage but it is one of those involuntary things programmed into your body. Keep your calorie intake up, get plenty of protein so you feel full at all of your meals, and make sure you don't wait so long between meals that you binge by the time a meal roles around. Healthy snacks in between meals aren't a bad thing in fact they help keep your metabolism going. An apple and some string cheese, 1 cup of cottage cheese mixed with your favorite yogurt, a protein bar... And protein bars are great because you can find one with a low calorie count, high protein (thus the name) and a lot of them come in flavors like cookie dough, peanut butter crunch (tastes like a butter finger) etc... and they will hold you over until you next meal.

Oh! Another thing, weight isn't the only thing you should be watching. When I was in High School, my freshman year I weighed 155 lbs, I am 5'6" and I was in size 9 or 11 jeans. After I joined the military I was in a lot better shape but I was still 5'6" and 155 lbs the difference was in my pant size. I was fitting into size 5's and 7's.  Pay attention to your body fat percentage (you can usually get this measured at your local gyms or they even have scales now that can measure it) and use a tape measure to measure your waist, hips, butt, the places where you really feel like you were seeing results that week and more than likely even if your weight didn't fluctuate your measurements may have. Although without a high enough caloric intake you may be losing muscle mass. Also not a good thing. Body fat percentage is the best measurement I think.

The allowance tool on this website is not always accurate.  You should never eat below your BMR for your given weight and that tool does not recognize that.  It gave me 1200 to, yet my BMR is 1400.  I ate 1200 for 3 months and gained 15lbs because my body started to store everything.  As soon as I increased my cals I started losing again. 

Also like someone mentioned above you need more protein and you are eating too much fat.  If you are weight training (which you should be) a good ration would be 40/40/20 (carbs/protein/fat) or 40/30/30, 45/35/20, 50/30/20.  Have a mix of those ratios each week will help keep your body guessing, but your fat should not go above 30% for effective fat loss.

I agree 100%! I was the same way 145 - 150# 5'4 and I was in 7's too. I was hardcore into lifting weights and step aerobics - I was solid. You can do this do not give up!!

Thanks everyone for all your useful tips ...

When everyone says that i have to increase my calories in take ... u mean how much more calories do i have to consume??

I always have problems with protein since i barely eat any meat that's why i get hungry alot ... but those protein bars seem like a good idea ... which brands do they come from ?... are cereal milk bars considered protein bars?

I would say at least 250 more calories a day for you would help you go back to losing weight. If that seems a little difficult at first (I know it was hard for me to up my calories initially), tack on 50 here and there each day until you get used to consuming the 1450 calories daily. You can increase the amount on the days you are more active, if you'd like, just be wary of dipping below that too much.

Cereal milk bars aren't considered protein bars--they are loaded with sugar and won't help much throughout the day. If you look at the health-food/energy section of most stores, this is where you'd find the real protein bars. I don't know much about them, though, as they aren't something I regularly consume. FiberOne bars may also help, because the fiber helps you stay fuller for longer.

I'm close to your stats.  I started at 172 pounds and 5'4" tall.  I've lost 14 pounds in the last 2.5 months eating 1500-1700 calories a day.  I work out about 4 days a week, but even on non-workout days I eat 1500.  I would suggest you up the calories by increasing protein and fiber. 

I like the FiberOne bars (I actually get the generic ones at Target -- the numbers are about the same for them) and The South Beach protein bars and they seem to work well for me.  Not as tasty as a candy bar, but the chocolate ones are good and keep me full. 

Hi,

I was wondering if someone could help me figure out how many calories I should be eating.  I entered my info in the tool but it said to eat 1200 calories which I find difficult to hit, I typically eat about 1350 calories a day.  I am at 174, 5'6" and 38  years old, I sit during the day but chase my 4yr old around after work and work out 3 or 4 times per week for about 30 minutes.  My goal is to get to around 150 lbs since  I have a athletic build.

Your BMR is 1490 at sedentary you burn around 1788.  Do not eat below the 1490 (give or take as it is not an exact number)  With your activity you burn close to 2150/day so if you eat 1500-1600 cals per day you should lose about 1lb/wk

http://www.phord.com/cc

I want to lose 2 pounds per week ... can someone help me determine how many calories should i consume daily and how many calories burn at the gym per week?