i'm on a 1500 calorie diet and i'm still not losing any weight. Help!

[Balex27]

I'm in need of a second opinion. I've been dieting for almost 7 months now and my weight hasn't budged an inch these past few weeks. Back in December I took a BMR test and it showed I burn 2400 calories daily at 250lbs. The dietitian put me on an 1850 calorie diet, which I maintained for about 4 months before slowly decreasing it all the way down to 1500 for this month. As it stands now, i'm 216lbs with 169.9lbs of muscle mass and 45lbs of fat according to my last dxa scan. My latest BMR test says I burn 2300 calories for my total daily expenditure, but my weight hasn't budged in weeks and I don't think i can cut anymore. I already feel exhausted and sluggish most days, and have had to cut back from 6 days to 5 days because i'm just too tired from having a low calorie diet. I don't know what else to do. Anyone got any advice?

[air2fakie]

You should probably care less about those specific numbers/tests whatever they may be, and focus more on whether you can eat less or do more physical activity.

If you're one of those people who feels they are doing/tracking/monitoring everything 100% right, then I'd suggest getting a new dietitian or seeing a doctor to see if you have any underlying health issues.

[Rich1143]

You have been dieting WAAYY too long most likely. Good chance your metabolism has slowed to a snail's pace to account for the constant caloric deficit. Your NEAT (non-exercise activity thermogenesis) is probably slower and you are not feeling very energetic as well.

There is a good chance a diet break could help you. Yes, that means upping your calories for a few weeks but whenever I stall for a long period of time, eating at maintenance for a couple of weeks them jumping back into a deficit seems to help. Think of your metabolism as a campfire. Sometime the fire has low fuel, it burns colder and you have to stoke the fire and throw an extra log on there to get it hot again.

Body building coaches often use diet breaks to help clients get show ready when they hit a stall. Plenty of studies to back it up too. The downside is it extends the time to reach your goal and you may see a slight bump on the scale, but it will also give you a nice mental break.

[PaulJerome]

i'm 216lbs with 169.9lbs of muscle mass and 45lbs of fat according to my last dxa scan. My latest BMR test says I burn 2300 calories for my total daily expenditure, but my weight hasn't budged in weeks and I don't think i can cut anymore.

216 lbs with 45lbs of fat = 20.08% Fat

216 lbs with 169.9 lbs of muscle = 78.6% Muscle

I hate to break this too you, but you have organs, blood, bones, and tendons which only account for 1.32% of your body weight. I'm amazed you are even alive.

[BBryan098]

DXA scans are not accurate at all. If you want a proper response on this you're gonna need to upload pictures and provide some additional information. What's your height? Age? Activity level? Do you track absolutely everything? (drinks, sauces, oils, etc). Either your messing up your calorie intake, or you're simply been on a diet for so long you're TDEE is ridicolously low. "216 lbs with 45lbs of fat = 20.08% Fat
216 lbs with 169.9 lbs of muscle = 78.6% Muscle" Yeah, there's no way you're 170 pounds of muscle lol.

[DeuceDecimator]

I would suggest eating 2500 calories a day and lifting three days a week. On non lifting days, increase your cardio to compensate for the increased calories.

[BuuTheGod]

You either have a crazy medical condition (rare) or you're not properly counting calories

I'm 50lbs lighter than you, cutting at the same calories for months and I'm sedentary except for lifting lol

[Spanishdream]

Plenty of studies to back it up too.

Again, link these studies. 2023 and people are still peddling this bullsh*t.

What you're suggesting is physiologically impossible. Energy is energy. Your body does not "adjust" to weight loss. You're suggesting that the body reaches a point in a diet and says "Nope, no more fat boy, we're staying this weight". How can this possibly be true? Where does the energy come from to maintain your bodyweight if you're still eating in a calorie deficit?

Your TDEE reduces due your lower bodyweight. A persistent issue that we see here is people who have lost a large amount of weight failing to recalculate their caloric needs to match their new body weight. A 300lbs male's TDEE is going to be a lot higher than the same person at 200lbs several months/years later.

You can cut from 30%+ body fat all the way to <10% in one continuous caloric deficited period. I had to drop to 1,400-1,500 calories to get to 10% body fat when I had previously been eating as high as 2,100 when I was fat.

OP's issue is likely not counting calories and/or failing to readjust their intake due to previous weight loss. Probably/possibly both.

[Camarija]

As it stands now, i'm 216lbs with 169.9lbs of muscle mass and 45lbs of fat according to my last dxa scan.

If true you would be similar to me a couple months ago as above

[azuki84]

You have been dieting WAAYY too long most likely. Good chance your metabolism has slowed to a snail's pace to account for the constant caloric deficit. Your NEAT (non-exercise activity thermogenesis) is probably slower and you are not feeling very energetic as well.

There is a good chance a diet break could help you. Yes, that means upping your calories for a few weeks but whenever I stall for a long period of time, eating at maintenance for a couple of weeks them jumping back into a deficit seems to help. Think of your metabolism as a campfire. Sometime the fire has low fuel, it burns colder and you have to stoke the fire and throw an extra log on there to get it hot again.

Body building coaches often use diet breaks to help clients get show ready when they hit a stall. Plenty of studies to back it up too. The downside is it extends the time to reach your goal and you may see a slight bump on the scale, but it will also give you a nice mental break.

when i read these dumbass posts i just cringe so much

[smokinal]

Again, link these studies. 2023 and people are still peddling this bullsh*t.

when i read these dumbass posts i just cringe so much

Eehhhh...easy boys...it's called a refeed...and a very common thing to do when cutting cals for an extended period of time. While I'm not one to believe in the thought of upping cals to make the body jump back into deficit mode, a refeed is necessary when cutting for a long time.
A proper refeed isn't a cheat day or week, and it isn't a free-for-all with cals either. But a calculated increase in carbs to replenish lost glycogen from an extended deficit. I ususally keep cals the same, maybe a hair above, but swap my proteins with carbs. You can do this for about 3-4 days; makes a nice mental break and will refuel the body.

[Charles3121]

I'm in need of a second opinion. I've been dieting for almost 7 months now and my weight hasn't budged an inch these past few weeks. Back in December I took a BMR test and it showed I burn 2400 calories daily at 250lbs. The dietitian put me on an 1850 calorie diet, which I maintained for about 4 months before slowly decreasing it all the way down to 1500 for this month. As it stands now, i'm 216lbs with 169.9lbs of muscle mass and 45lbs of fat according to my last dxa scan. My latest BMR test says I burn 2300 calories for my total daily expenditure, but my weight hasn't budged in weeks and I don't think i can cut anymore. I already feel exhausted and sluggish most days, and have had to cut back from 6 days to 5 days because i'm just too tired from having a low calorie diet. I don't know what else to do. Anyone got any advice?

If you're following a 1500 calorie diet and not seeing weight loss, there could be several factors to consider. Here are some potential reasons and suggestions:

Accurate calorie tracking: Ensure that you are accurately measuring and tracking your calorie intake. Use a food diary or a calorie tracking app to record your meals and snacks. Be mindful of portion sizes and double-check the nutritional information of the foods you consume.

Hidden calories: Pay attention to any hidden sources of calories that may be impacting your progress. This includes added sugars, condiments, sauces, cooking oils, and beverages. These items can contribute to calorie intake without you realizing it.

Nutritional balance: While calorie intake is crucial for weight loss, it's also important to focus on the nutritional quality of your diet. Make sure you're getting a balanced intake of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to support your overall health and well-being.

Portion control: Even when following a calorie-restricted diet, portion sizes still matter. Pay attention to your serving sizes and practice mindful eating. Avoid mindless snacking or eating until you're overly full.

Water intake: Ensure you are drinking enough water throughout the day. Staying hydrated can help with overall digestion and metabolism.

Physical activity: While diet plays a significant role in weight loss, incorporating regular physical activity can help enhance the calorie deficit and promote overall well-being. Consider adding exercise or increasing your current activity levels.

Metabolic factors: Sometimes, underlying metabolic issues can affect weight loss progress. If you have concerns, it's best to consult with a healthcare professional or registered dietitian who can evaluate your specific situation and provide personalized guidance.

Remember, weight loss is not always linear, and individual results may vary. It's essential to focus on sustainable habits, be patient, and consult with a healthcare professional for personalized advice based on your specific circumstances.

[Charles3121]

I'm in need of a second opinion. I've been dieting for almost 7 months now and my weight hasn't budged an inch these past few weeks. Back in December I took a BMR test and it showed I burn 2400 calories daily at 250lbs. The dietitian put me on an 1850 calorie diet, which I maintained for about 4 months before slowly decreasing it all the way down to 1500 for this month. As it stands now, i'm 216lbs with 169.9lbs of muscle mass and 45lbs of fat according to my last dxa scan. My latest BMR test says I burn 2300 calories for my total daily expenditure, but my weight hasn't budged in weeks and I don't think i can cut anymore. I already feel exhausted and sluggish most days, and have had to cut back from 6 days to 5 days because i'm just too tired from having a low calorie diet. I don't know what else to do. Anyone got any advice?

If you're following a 1500 calorie diet and not seeing weight loss, there could be several factors to consider. Here are some potential reasons and suggestions:

Accurate calorie tracking: Ensure that you are accurately measuring and tracking your calorie intake. Use a food diary or a calorie tracking app to record your meals and snacks. Be mindful of portion sizes and double-check the nutritional information of the foods you consume.

Hidden calories: Pay attention to any hidden sources of calories that may be impacting your progress. This includes added sugars, condiments, sauces, cooking oils, and beverages. These items can contribute to calorie intake without you realizing it.

Nutritional balance: While calorie intake is crucial for weight loss, it's also important to focus on the nutritional quality of your diet. Make sure you're getting a balanced intake of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to support your overall health and well-being.

Portion control: Even when following a calorie-restricted diet, portion sizes still matter. Pay attention to your serving sizes and practice mindful eating. Avoid mindless snacking or eating until you're overly full.

Water intake: Ensure you are drinking enough water throughout the day. Staying hydrated can help with overall digestion and metabolism.

Physical activity: While diet plays a significant role in weight loss, incorporating regular physical activity can help enhance the calorie deficit and promote overall well-being. Consider adding exercise or increasing your current activity levels.

Metabolic factors: Sometimes, underlying metabolic issues can affect weight loss progress. If you have concerns, it's best to consult with a healthcare professional or registered dietitian who can evaluate your specific situation and provide personalized guidance.

Remember, weight loss is not always linear, and individual results may vary. It's essential to focus on sustainable habits, be patient, and consult with a healthcare professional for personalized advice based on your specific circumstances.