Why am I not losing any more weight?

I am so frustrated.  I lost 5 pounds the first week I started dieting (I'm sure some of it was water weight), but now it's been 4 weeks since I started my diet and 3 weeks of not having lost any weight.  I work out 4-5 times a week for 40-80 minutes doing a mixture of cardio- walking uphill, running, rowing, elliptical, stair master, stationary bike, and leg weights.  I am eating about 1200-1300 calories per day of healthy food for the most part.  A sample day looks like this for me:

Breakfast: 1 c. fiber one cereal with 3/4 c. orgainic almond milk

MidMorning: Flax/Oatbran Pita with 2 tbsp. orgainic crunchy pb

Lunch: 2 c. mixed veggies, veggie burger patty, 3/4 c. brown rice 

Snack: Mixed raw veggies with balsamic vinegar and olive oil (cucumber, tomato, artichoke hearts)

Dinner: Baked sweet potato, 1 c mixed veggies, 1/5 block tofu

Different things I snack on: Grapes, organic almond milk, granola bar, soy protein drink, saltines, almonds, multi grain cheerios (dry)

I'm at a loss, anyone have any ideas on what's going on? I'm so frustrated

I'm kind of in the same boat. I'm trying to lose "the last few" right now and I'm not. I used to be 115 until I lost 5 lbs from Thanksgiving to New Years and I didn't know why. I was getting pretty frustrated with no further loss so I asked for advice on CC and they told me to up my calories. At the time, I wasn't eating above 1,200 a day. Many days were more like 700! In the first few days of eating more I lost 2 lbs, and then another lb. I kept eating between 1400-1800 for the next couple of months until I got sick for only a few days and lost 2 more. A few weeks went by and nothing else was lost, but then I ate 1800 for a straight week and lost a lb. Ate it for another week and lost nothing. So then I tried 2 days 1300 and one day 1700 for a week, and lost maybe 1/2 a lb or even 1 lb. Now it's been about 3 weeks since and I'm not sure what to do anymore. By the way, I'm 5'0", so this is completely healthy for me (I checked).

One thing I would suggest for you to do is increase your intake to 1500, and then maybe add 100 every week until you get to maybe 1700. Find out how much you burn in a typical day - it will give you a good idea of where you are at. But definitely up your calories.

I'm fairly new here and went through the same thing as you.  After reading many posts about having too big of a calorie intake/calorie burn I increased my calorie intake and within a couple of days the weight started coming off again.  I had to play around with the numbers but for me upping it to 1500 calories from 1200 worked.  After years of dieting, this is something I had never learned or been told.  You'd think it wouldn't be true but it definitely does work.

So use the tools on here and other websites to measure exactly the number of calories that you are burning (just living plus your exercise) compared to what you are eating.  If the gap is too big then your body is going into starvation mode.  There are all kinds of posts on this topic that you might find useful.

I would definitely suggest upping your calories. For the amount of activity you are doing, you need to be eating WAY more. 1200 is a minimum caloric intake for a sedentary woman. I would up to at least 1500 to start, and see if that works any better. I'm no where near as active as you, and I lose 1-1.5 pounds a week on over 1500 cals a day.

I've been trying to eat more, it's just so hard... I feel like i constantly have to be eating, it's like a chore and it's not enjoyable.  I don't eat very calorie dense foods and I know that's part of the problem as to why it's so hard for me to eat more.  I am going to try and eat 1400 to start, and see where that takes me.  I also forgot to mention I have a rather physical job, I waitress 5 shifts a week (7 hours per shift) at a busy restaurant on the water so I know I can at least exclude not enough exercise as being the reason I am not losing weight.  Thanks for your advice everyone, I'll try to keep updating here and let you know how it's working out :]

Hello xxana...

Please stick with it...I am in a very similar situation to you...

I've been doing this 'diet' and using this website almost 4 weeks now- my first week I lost 4 pounds and I was absolutely delighted, but then the next 2 weeks I didn't lose anything- in fact I'd put a pound on and then lose a pound-  and I yo-yo-ed like that for 2 weeks- as you say very frustrating and down heartening, but I stuck with it and this week the weight loss has started again and I've lost another 2 pounds. 

I have definitely concluded that in my case, the time of the month plays a HUGE part in my weight loss- the week before and the week of my time of the month- my weight loss is very slow- in fact I might put a pound or two on.  However, the week before (the week before my time of the month- I hope this makes sense!!) is the best time for my body to lose weight.  So my plan is to be really good during this week- stick strictly to my calorie limit and maximise the weight I lose, and then relax a bit during my 'TOM fornight' when it is really difficult for me to lose weight.

I would also definitely look at how many calories you should be eating.  I eat 1200-1300 but I have a VERY sedantary lifestyle- I'm mainly sat behind a desk all day and I haven't been to the gym or done any exercise yet.

Good luck!!

Jenny XX

Maybe I'm missing something here...

How much to you weigh?  Are you overweight? if you're already thin - well... maybe you're where you should be.

I am not overweight but I am not thin either, I weigh 141 (started at 146) and am 5'5".  I am trying to lose about 10-15 pounds depending on how I feel.

OK... at 5.5 (if you're a small build) personally I think 125 looks and feels great.  If you make 125 you'll probably want to do 120.  Those last five are insane but look great.  Your diet suggests your either vegetarian or lactose intolerant or a combination - and it's an excellent diet.

Try this for a few days and tell me if it works - Measure and calculate every calorie.  BUY A SCALE if you have not already.  Do not estimate anything... ANYTHING.  Eat exatly 1200 calories a day - measure your oil to the millimeter.  20 minutes before exercise consume 150 calories of simple carbs - preferably a banana.  Do not eat after 630pm.

For exercise:  Do what you're doing - especially the hills - find a hill and run up it.  Don't bother with weight training yet.  Do this for at least 1 hour a day 6 days a week.

Sleep: Get at least 7.5 hours of REAL sleep per night.

My girlfriend was 140 and is 5.5.  A few months ago we started her diet plan - it is mostly vegan based.  She 119 right now.  We're trying for 115 (I want 110 to see what it looks like).

You need 3 things to work well to lose weight - measure food, exercise hard, and sleep well.

legaleli, 115 is a perfectly reasonable goal for your girlfriend at her height, but 110 is underweight. It's not a healthy weight to shoot for. 

I agree.. it definitely is NOT healthy - it's the kind of bodyfat level you would expect of a Olympic Cyclist during competitions...  or a boxer on weigh-in.  It is not a level you would want to try to maintain... and she is not a cyclist or boxer (she is a judo student though)

That said - if she wants to lose the weight for a couple of weeks to see what it looks like - I will support her.

Yes I am a vegetarian (no fish either) and I do not eat things like cheese, milk, yogurt etc.  I just don't know what to do though, some people say eat more, some say eat less... so confusing!

xxana, you mentioned that it's hard for you to add more calories to your diet. i would suggest a protein-type bar after your workout. i personally enjoy Luna bars or even better Kashi Go Lean Chewy bars (the one i just had is 6g of Fiber, 13g of Protein & 290 calories - cookies & cream so yummy!) on days where i eat a light dinner i sometimes make up for my missing calories with one of those. it also helps me reach my fiber intake for the day, which i find to be challenging. there are so many bars out there you have to try 'em out & see which you like. even though they're definitely more calories than my typical snack, they're so full of the good stuff they're worth it!

At your weight - if you want to lose weight - eating more is dumb.  That's harsh but true.  This whole "eating more" thing is tiring.  The bottom line is - until you reduce your daily intake to 1200 calories - which is the bottom line on this site for a recommended daily intake - eating less is a good idea if you want to lose weight.  Do NOT dip below 1200 - as this suggests the beginning of bad eating habit - and I agree with this and I think everyone on this board supports it - or they should.

Now - there are smart ways to eat 1200 calories a day - and there are not-so-smart ways.  Your diet looks amazing.  If you can keep it down to 1200 a day - and eat some simple carbs 20 minutes before you exercise - and exercise like a bandit - you WILL lose weight.  Just measure everything for a few days and see if you have been accurate with your calorie count.

If you want to get technical with your diet - get "scientific" - try some vinegar (unpasteurized apple cider)in the morning - some slow digestive protein in the evening.  Add some honey in the morning as well (unpasteurized wildflower honey).   Keep your calcium at X2 RDA and if you can find acidophilus pills to take at the same time as your calcium allowance it will prove beneficial.  But these "tricks" are not going to be the result producing key - they are only "tweaks".

Your REAL results will come from a diet of 1200 calories a day with rigorous exercise.  That said – you won’t be able to keep this up forever – you will get tired of it – so once you get to your 115-120 target it would probably be a good idea to ease off on either the diet or the exercise – add things you prefer to do – or prefer to eat.

legaleli- dude... I'm speachless.

Um

Geez, okay well to begin with if she tries upping her calories for a week or two, she has basically a snowballs chance in hell of gaining weight.  If she goes to 1500 that is only 200 more a day x7, 1400- equals half a lb she could gain in a week if she has a snails metabolism and truly only burns 1300 per day.  It certainly is worth a shot to try as others have proven successful doing it. 

And when you are saying "We're trying for 115 (I want 110 to see what it looks like)." I'm sure there is a chance you are a really nice guy... but dude, really? Are you at all catching how archaic and misogynistic that sounds when you are talking about your girlfriend?

Anyway, not to get too off topic, but yeesh

xxana-

If you are having trouble getting the extra calories try a healthy fat that can add up quick, nuts, olives, avacado, peanut butter, ghee (are you completely vegan, or just not into overly processed animal bi-products?).

Original Post by tortoisewins:

legaleli- dude... I'm speachless.

Um

Geez, okay well to begin with if she tries upping her calories for a week or two, she has basically a snowballs chance in hell of gaining weight.  If she goes to 1500 that is only 200 more a day x7, 1400- equals half a lb she could gain in a week if she has a snails metabolism and truly only burns 1300 per day.  It certainly is worth a shot to try as others have proven successful doing it. 

And when you are saying "We're trying for 115 (I want 110 to see what it looks like)." I'm sure there is a chance you are a really nice guy... but dude, really? Are you at all catching how archaic and misogynistic that sounds when you are talking about your girlfriend?

Anyway, not to get too off topic, but yeesh

xxana-

If you are having trouble getting the extra calories try a healthy fat that can add up quick, nuts, olives, avacado, peanut butter, ghee (are you completely vegan, or just not into overly processed animal bi-products?).

tortoisewins - I didn't mean to offend you - I'm sorry.  When I say "I want to see 110" I meant it kind of tounge in cheek.  She was one sexy hot girl at 140.  She will still be that same sexy hot chick at whatever weight she chooses... just faster and more fuel efficient at 115.

As for eating more - there are limited cases where that makes sense.  The best example I can think of for eating "more" - and by best example I mean the most applicable to the members here - is when your calorie intake is below 1200.  It's just plain unhealthy - it's similar to saying "try meth - you'll lose weight" - it's true - but dumb.

Another example is not so much "eating more" - but "eat at the right time".  If you skip breakfast (something I am changing my mind about) you might "binge" later - so "eating less" becomes "eating more".

Legaleli

We all have something that works differently for each of us.  When I first joined and was reading all these posts about eating more I was a bit skeptical.  It went against everything I've been told for over 30 years of dieting.  But when I was stuck on a plateau for over 2 weeks (even though I was eating whole foods in the recommended %'s), I thought I'm going to play with the numbers and see if it can work.

And I was dumbstruck to find out that just by going from 1200/1300 day to 1500/1600 day I started losing, consistenly and I didn't increase my exercise levels either.  So I can see that it does work - I'm eating the same foods just more of them.  If I hadn't tried this, I would have given up as I have given up in the past for this very reason.  And this food plan isn't something that I will get tired of either because I have so much variety - its something that's sustainable for me for life and the number one thing is that its healthy.  My goals aren't about numbers but about being healthy.

Everyone is different so what works for some might not work for others and I'm sure that how much weight you are trying to lose factors into that as well.  We have to be flexible along the way and try different things - this is a great place to learn from others positive experiences.  Just something to think about before saying there is only one way.  For me, if I say something like that I'm setting myself up for failure. 

My two cent.  Best of luck to everyone.

I believe you - but it is far more likely the KIND of food you added, or something unseen, rather than simply the fact that you increased the amount of food you ate. 

Kbattiato- that is a great suggestion, i bring them to work (i waitress) when i have to work a double which is usually a 12-14 hour shift because they are high calorie, full of great stuff and easy to eat- but it never occured to me to eat them after a workout.  That's such a great suggestion because I have feeling SOO full, and since I eat food that's mainly not calorie dense I have to eat a ton of it to get enough calories in.. but with the bars its like the size of a snack but actually a meal.  I am definitely going to start incorporating these into day. 

Legaleli- just out of curiosity since I don't know anything about this, what will upping my calcium do for me?

Tortoisewins- I am not completely vegan, I eat things like egg whites and I will eat prepackaged food that has traces of dairy etc in them (granola bars and stuff).  What is ghee?? Peanutbutter is on my daily menu, I buy the organic stuff it's so tastey! And I love avocados but I never buy them, maybe I should start.  I am just scared about eating too much fat and then having that cause me to not lose weight, but right now I think that I might not be getting enough because the only fat I really get is from peanut butter and I only eat 2 tbsp per day.

Lynnmm- Your story is very very encouraging, thank you for sharing it! It gives me hope and while I am very worried about gaining weight from upping my calories I am open minded to trying it because I am not ready to give up yet.

Today is day 3 of eating more! Sunday will mark one week and I will readjust from there.

If I were a scientist I would say "Dietary calcium plays a pivotal role in the regulation of energy metabolism because high-calcium diets attenuate adipocyte lipid accretion and weight gain during the overconsumption of an energy-dense diet and increase lipolysis and preserve thermogenesis during caloric restriction, which thereby markedly accelerates weight loss."

The translation is "A diet high in calcium slows your body's attempts at adding bodyfat and therefore slows weightgain especially when you eat too much, and tells the body to use fat, not muscle, to get energy.  It keeps the body burning energy even when you're hungry.

This all has to do with something called "partitioning" - which is the process by which the body decides where it will get energy to feed itself.

Also, the acidophilus pills might be more than just a science tweak to your diet.  My mix of calcium and acidophilus is an attempt to mimic yogurt - without the milk.  That is - there are pro-biotic effects of acidophilus - and I believe the more the merrier.