Why Aren't I Losing Weight?

[spookie]

Newbie here, so I apologize in advance for my ignorance.

Hi Everyone!

I am 21 years old, 5'8, 138 lbs (there are a couple of pics on my bodyspace thing). Two months ago I decided I was going to start working out and eating right. Before that, I had spent 2 years literally eating whatever the munchies craved in unlimited amounts (usually mac and cheese followed by servings of brownies with ice cream). I hadn't exercised since high school.

So for the past two months, I have been doing 35 - 45 minutes of cardio 5 days a week, and lifting three times a week, 3 sets of 10 reps in weights that completely exhaust me. I eat (mostly) clean, though I don't do it on any kind of schedule. My diet consists of a LOT of cream of wheat made with fat free milk, salmon, 2 small potatoes / day, and lots of fruit and veggies. I don't know how many calories I consume but I am never very full or hungry.

Compared to my lifestyle previously, I have made a LOT of changes...and yet I haven't shed a single pound. I do see a little more definition, but why haven't I lost ANY weight????

My goal was to get down to 120 in 3 months... which seemed reasonable (18 pounds) but is looking unlikely.

[BuffedWildCat]

Don't have time right now for a lengthy reply as it's almost 2 AM here, need to get to bed, BUT, I will say this...

1) 120 lbs is too light for someone of your height.

2) Throw the scale out the window! Go look at my progress pics in my Body Space, in my 4 weeks post pregnancy pic I weighed about 143 lbs. I currently, with my current physique, pictured in my avatar, fluctuate in weight from 136-140 lbs!!

My point is this... you said you were seeing more definition, well that's SUPER!! Then you ARE INDEED MAKING PROGRESS! Your body weight, the scale, does not tell you the WHOLE story. Obviously, look at the difference in my physique and that is ONLY a 3 LB difference! When you gain muscle and lose fat at the same time, which I obviously did, your scale weight is not going to change much.

Anyway, I'll have to come back to this later. I also think you're doing too much cardio. I got these six pack abs from a strict diet and only twice a week cardio, just as an example. Anyhoo... more later...

[Patrese]

I agree, definitely bin the scales, they're rubbish

[enforcerlady]

You are already at a healthy weight for your height. 120 lbs would look sickly and is not healthy.

[spookie]

Originally Posted by BuffedWildCat

Don't have time right now for a lengthy reply as it's almost 2 AM here, need to get to bed, BUT, I will say this...

1) 120 lbs is too light for someone of your height.

2) Throw the scale out the window! Go look at my progress pics in my Body Space, in my 4 weeks post pregnancy pic I weighed about 143 lbs. I currently, with my current physique, pictured in my avatar, fluctuate in weight from 136-140 lbs!!

My point is this... you said you were seeing more definition, well that's SUPER!! Then you ARE INDEED MAKING PROGRESS! Your body weight, the scale, does not tell you the WHOLE story. Obviously, look at the difference in my physique and that is ONLY a 3 LB difference! When you gain muscle and lose fat at the same time, which I obviously did, your scale weight is not going to change much.

Anyway, I'll have to come back to this later. I also think you're doing too much cardio. I got these six pack abs from a strict diet and only twice a week cardio, just as an example. Anyhoo... more later...

You look amazing! And I believe that weight doesn't tell the whole story. Looking at other women's stats on this site, I've also come to the conclusion that my weight is ok for my height, although I could stand to be a lot fitter.

The reason I am confused about the weight, though, is because I don't think I've been eating or lifting enough to have gained enough muscle to compensate, in weight, for the lost fat. With all the working out and the changes in diet, both in quantity and quality, I am positive that I have been operating on a calorie deficit the last 2 months. So, I should have lost fat. I understand that there is no such thing as toning, that fat and muscle are too separate tissue, but I just don't think there is any way I could have gained as much muscle in two months as the amount of fat I should have lost. So, I should have lost weight. Right?

I wish I had snapped a couple of pictures of myself before I started working out. The major change I can see in myself is in the midsection, but I can't tell if it's because I actually lost fat or because I am less bloated than before because of the better diet.

[enforcerlady]

If you have been at it for two months and and haven't lost a single pound, then you are most likely not in a calorie deficit. If you aren't gaining and you aren't losing, then what you think was a calorie deficit is in fact your maintencance. The problem probably is that you relied on some calculation to tell you how many calories to consume. Such calculations are simply guidelines based on averages and estimates. Naturally they will not be accurate for 100% of the population.

[thenewchamp]

Hey Spookie...you and I are the same height but what is your BF%? I started training in May and my weight was 167 at 18.8% BF since then I only eat clean and workout excessively. I cannot get discouraged that I have only lost 3 or 4 pounds becuase I've dropped bodyfat. I have a lot more definition and am in the best shape I've ever been in...throw your scale away.

The best way to figure out if your in a calorie deficie (which I'm not really sure that you are) is to track your food and calculate how much you are eating vs. how much you are burning.

http://www.bodybuilding.com/fun/issa64.htm

[pga617]

Because you are a newbie to training (at least that is the impression I get) it is possible that you could be gaining that much muscle to compensate for the fat loss because it is such a shock to your system. You need to calculate the amt of calories you're taking in though, that is way more important to transforming your body than the working out part is. You cannot see results if your diet isn't in check. A lot of times people over or underestimate the amount they're eating which could be hindering your progress. So I would suggest to go to either fitday.com or sparkpeople.com to log your food for awhile just to get a handle on your diet.

[sarahlynn]

Originally Posted by pga617

So I would suggest to go to either fitday.com or sparkpeople.com to log your food for awhile just to get a handle on your diet.

AGREED.


Trust me.. this helps alot
I didn't realize how much I was undereating until I started to log my food intake..
it helps!

[do1more]

I am same height as well, weight loss has been slow and painful- really seems to be an exchange for muscle more than anything else. So for sure give the scale away

Check your diet or post up you calories/ macros......could be you are actually eating to LITTLE .... believe it or not!

[terracotta]

Yep, you are going to have to check out your diet. I have guidelines set up on my site to help with nutrition, www.hotnfit.com

[girl81]

If you have been working out, changed your diet for the better, and seen a difference in your body, to me this says that you have DEFINITELY lost fat and gained muscle. Great job!

[girl81]

Originally Posted by BuffedWildCat

Don't have time right now for a lengthy reply as it's almost 2 AM here, need to get to bed, BUT, I will say this...

1) 120 lbs is too light for someone of your height.

2) Throw the scale out the window! Go look at my progress pics in my Body Space, in my 4 weeks post pregnancy pic I weighed about 143 lbs. I currently, with my current physique, pictured in my avatar, fluctuate in weight from 136-140 lbs!!

My point is this... you said you were seeing more definition, well that's SUPER!! Then you ARE INDEED MAKING PROGRESS! Your body weight, the scale, does not tell you the WHOLE story. Obviously, look at the difference in my physique and that is ONLY a 3 LB difference! When you gain muscle and lose fat at the same time, which I obviously did, your scale weight is not going to change much.

...

Excellent advice imo.

[spookie]

I registered with fitday.com...what a cool website! I think it'll give me a better idea of what I've been eating.

Does anyone have any advice on how I can measure my body fat very cheaply? Preferably for free?

Thanks everyone for the advice!

[somanybuttons]

I sincerely hope you're going to rethink your goal weight. I'm the same height as you, and at 124lbs was far too thin, had no periods and had barely enough energy to get through the day. PLEASE don't do that, it's not worth it, no matter the buzz you might get from fitting into a smaller jeans size!

What's more important than weight is measurements - bf% (you can get a general idea from trainers at most gyms through callipers - not the most accurate way, but it will give you something to work from), hip, thigh, bicep, waist and bust measurements all will give you a more accurate record of how you're doing.

As for the rest, until you've figured out how much your eating now etc, we can't really give you any more advice.

[brightlight07]

You can also order the Accu Measure body fat caliper for a reasonable cost over the internet and measure your own body fat. It will take some practice to get a consistent accurate reading but then you can check it yourself in private.

I am the same height as you, although still much heavier, and it has been slow going for me, as well. Progress pictures are what keeps me on track, though. The scales say I have only lost 9lbs. in 4 months but the pictures show a big difference. Also, are you taking your measurements? They can also show you your progress. The important thing is, don't give up!

Some other ways to track progress, are you making gains in the gym? Can you lift heavier weights than when you started? Is your cardio getting more intense? There are lots of ways to show that you are getting stronger and fitter!!

[spookie]

I logged everything I ate for a day. Very typical day. Here's my breakdown:


grams cals %total
Total: 1806
Fat: 38 342 19%
Sat: 12 104 6%
Poly: 5 49 3%
Mono: 15 139 8%
Carbs: 236 844 48%
Fiber: 25 0 0%
Protein: 144 575 33%
Alcohol: 0 0 0%

Critique please! Do I need more protein?

I was also wondering, how clean is clean? Example: Every day I eat a tomato, onion, and cucumber salad with about .5 tablespoon olive oil. I also cook my veggies in a little oil. And I eat feta in moderate amounts. Is that ok? Or should I aim for a cleaner diet if I hope to continue seeing changes?

[arose70]

Originally Posted by spookie

I logged everything I ate for a day. Very typical day. Here's my breakdown:


grams cals %total
Total: 1806
Fat: 38 342 19%
Sat: 12 104 6%
Poly: 5 49 3%
Mono: 15 139 8%
Carbs: 236 844 48%
Fiber: 25 0 0%
Protein: 144 575 33%
Alcohol: 0 0 0%

Critique please! Do I need more protein?

I was also wondering, how clean is clean? Example: Every day I eat a tomato, onion, and cucumber salad with about .5 tablespoon olive oil. I also cook my veggies in a little oil. And I eat feta in moderate amounts. Is that ok? Or should I aim for a cleaner diet if I hope to continue seeing changes?

I say it looks good! You could aim for a bit more protein and a bit less carbs but it looks good now! It takes time and a lot of effort to see big changes--stick to it .

Clean is relative....to me, the feta is clean. to others it may not be. the olive oil, cucs, tomato, and onion are DEFINITELY clean probably by anyone's definiton.

[girl81]

What were your meals?

Originally Posted by spookie

I logged everything I ate for a day. Very typical day. Here's my breakdown:


grams cals %total
Total: 1806
Fat: 38 342 19%
Sat: 12 104 6%
Poly: 5 49 3%
Mono: 15 139 8%
Carbs: 236 844 48%
Fiber: 25 0 0%
Protein: 144 575 33%
Alcohol: 0 0 0%

Critique please! Do I need more protein?

I was also wondering, how clean is clean? Example: Every day I eat a tomato, onion, and cucumber salad with about .5 tablespoon olive oil. I also cook my veggies in a little oil. And I eat feta in moderate amounts. Is that ok? Or should I aim for a cleaner diet if I hope to continue seeing changes?

[spookie]

Originally Posted by girl81

What were your meals?

Meal One: Cream of wheat prepared ( 2 cups nonfat milk, 5 tblspooons farina, splenda)

Workout: 25 mins weights, 35 mins cardio

Meal Two: Protien Shake

Meal Three: Salad with 2 tomatoes, 1/2 large cucumber, 1/4 large onion, .5 tblspoons olive oil, lemon juice, 1 cube inch feta; 1 low cal, hi-fiber ww wrap; ice pop (68 calories)

Meal Four: Chicken Breast, Asparagus, 2 tiny young red potatoes, 1/2 tomatoe, 1 cube inch feta; peach

With minor variations (salmon instead of chicken) this is exaclty how I've been eating for the past 2 months.

The cream of wheat, surprisingly, is what I think killed me on the carbs. I'm gong to switch over to oatmeal I think (*barf*). And I suppose I'll have to force myself to eat more often....

[beby24]

Originally Posted by spookie

I logged everything I ate for a day. Very typical day. Here's my breakdown:


grams cals %total
Total: 1806
Fat: 38 342 19%
Sat: 12 104 6%
Poly: 5 49 3%
Mono: 15 139 8%
Carbs: 236 844 48%
Fiber: 25 0 0%
Protein: 144 575 33%
Alcohol: 0 0 0%

Critique please! Do I need more protein?

I was also wondering, how clean is clean? Example: Every day I eat a tomato, onion, and cucumber salad with about .5 tablespoon olive oil. I also cook my veggies in a little oil. And I eat feta in moderate amounts. Is that ok? Or should I aim for a cleaner diet if I hope to continue seeing changes?

are you making sure you are taking in good fats (olive oil, flaxseed oil, avocado...nuts...ect)

[beby24]

Originally Posted by spookie

Meal One: Cream of wheat prepared ( 2 cups nonfat milk, 5 tblspooons farina, splenda)

Workout: 25 mins weights, 35 mins cardio

Meal Two: Protien Shake

Meal Three: Salad with 2 tomatoes, 1/2 large cucumber, 1/4 large onion, .5 tblspoons olive oil, lemon juice, 1 cube inch feta; 1 low cal, hi-fiber ww wrap; ice pop (68 calories)

Meal Four: Chicken Breast, Asparagus, 2 tiny young red potatoes, 1/2 tomatoe, 1 cube inch feta; peach

With minor variations (salmon instead of chicken) this is exaclty how I've been eating for the past 2 months.

The cream of wheat, surprisingly, is what I think killed me on the carbs. I'm gong to switch over to oatmeal I think (*barf*). And I suppose I'll have to force myself to eat more often....

Meal one - not a lot of protein if you ask me
Meal two - ok but no carb, you can add a fruit
Mealt Three - again not much protein

Oatmeal is good, I sometimes try oat bran if I am really sick of oatmeal. High in carbs but if it fits in my numbers I can have it.
I dont see much (good fats in your diet) for me personally it has made a difference.

I have a slice of ww bread and egg whites in the am, also when i want to give the oatmeal a rest.


Now that you started tracking it will get easier, also try to write down how you felt that day...that is how I found out that when i didnt have enough gfats I got weak. If i had not written it down i probably would not have know...I would check my log and every time I felt tired, fatigued and weak...guess what..my fats were low.

Listen to your body...

you are doing good but please, dont' get caught up on the weight 120 is not healthy.

[InsaneBody91]

Originally Posted by spookie

I logged everything I ate for a day. Very typical day. Here's my breakdown:


grams cals %total
Total: 1806
Fat: 38 342 19%
Sat: 12 104 6%
Poly: 5 49 3%
Mono: 15 139 8%
Carbs: 236 844 48%
Fiber: 25 0 0%
Protein: 144 575 33%
Alcohol: 0 0 0%

Critique please! Do I need more protein?

I was also wondering, how clean is clean? Example: Every day I eat a tomato, onion, and cucumber salad with about .5 tablespoon olive oil. I also cook my veggies in a little oil. And I eat feta in moderate amounts. Is that ok? Or should I aim for a cleaner diet if I hope to continue seeing changes?

that does look very good

[Devisissy]

I suppose if it were me, but I am waaaay heavier than you, I would loose the salmon and switch to tuna or mahi mahi, less fat. I would also switch the cream of wheat for one serving of oatmeal. Ass some steamed veggies, they are a good filler, and fiber and all. Switch to maybe one potato a day.

Also you are almost as tall as me but are thinner than my goal weight, so maybe you are not losing weight because that's it for you.

If I was lucky enough to be at your weight I would start working more on gaining muscle and definition.