Weight Loss Support - what do you make of this?




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juliastl27
09-26-2012, 01:19 AM
my weight loss has been varying so much. usually i lose every other week, and then have a small gain or maintain for the weeks in between. im not saying its awful, but it makes no sense! my BMR is about 1600 calories without adding any activities/exercise and ive been averaging about 1400 calories.

this is my 30 day log from myfitnesspal.... anyone having any epiphanies?


JohnP
09-26-2012, 01:45 AM
Weight loss is not linear.

juliastl27
09-26-2012, 02:09 AM
im aware of that. yet i fail to understand why it seems as if my weight stays the same for 2 weeks at a time. also, i thought id be losing consistently if my deficit is as large as it should be with this amount of calories.


Arctic Mama
09-26-2012, 02:46 AM
John's right, weight loss is not linear. The metabolism of energy isn't constant, the rate and volume of water retention isn't constant or limited to singular factor, and quite frankly the food in our intestines isn't always the same amount and density, either. There are so many reasons why this happens, but among women it is wiser to expect a lose, lose more, lose, maintain/bounce cycle over the course of a month, given our hormonal fluctuations.

Most of us lose 4-8 pounds a month when in high energy deficit. But most of us do NOT lose 1-2 pounds per week. Steady rates are for machines, our bodies are infinitely more complicated than that, and the inputs and outputs too varied to expect linear losses. But over time, the trend line should be generally heading in the direction to desire. Clear as mud?

juliastl27
09-26-2012, 02:57 AM
John's right, weight loss is not linear. The metabolism of energy isn't constant, the rate and volume of water retention isn't constant or limited to singular factor, and quite frankly the food in our intestines isn't always the same amount and density, either. There are so many reasons why this happens, but among women it is wiser to expect a lose, lose more, lose, maintain/bounce cycle over the course of a month, given our hormonal fluctuations.

Most of us lose 4-8 pounds a month when in high energy deficit. But most of us do NOT lose 1-2 pounds per week. Steady rates are for machines, our bodies are infinitely more complicated than that, and the inputs and outputs too varied to expect linear losses. But over time, the trend line should be generally heading in the direction to desire. Clear as mud?


thank you. i really noticed this week because i weighed myself 2 nights in a row.. clothed and all (just to get an idea) and my weight was just barely over what id weighed in the morning (undressed) a week before. i figured this was a good sign that id have a drop this week. then i did it again tonight (i know, obsessed much) and im 3 lbs up from my last weigh in. im NOT looking forward to my official weigh in tomorrow morning. unless i manage to drop 3.5 lbs by then im going to have gained. i didnt eat a huge heavy meal or anything today.. its just soooo frustrating sometimes

Heather
09-26-2012, 07:35 AM
It's absolutely frustrating. I sometimes hate my scale. But one reason weight loss is not linear is because our scales weigh ALL of us, not just the fat we want to lose. It's kind of a terrible tool, when you think about it.

We are more water than anything else and our water varies for all kinds of reasons. The scale reflects that, as well as the gain or loss in muscle and the gain or loss in fat.

So we get on the scale having been OP for days and it's up. Or we go off plan for a few days and it's down. Neither scale outcome necessarily reflects our WEIGHT gain or loss, and yet that's what we see: "I stayed on plan and gained weight" or "Wow, I went off plan and lost. I guess I can keep eating on plan".

The scale disguises what is really going on and we give it much too much power over us.

kelly315
09-26-2012, 07:39 AM
My weight tends to stay the same for two weeks at a time. For me, it's a hormonal/water weight thing. The ten days before TOM I usually gain 1-2lbs, then don't lose until TOM, when I drop anywhere from 5-9lbs.

Also, you can't expect to lose a great deal by creating such a small deficit- I would expect you to lose maybe 4 pounds a month, unless you're working out several hours a day. You've lost 14lbs since August (early August? Late August?) which is way more than one would expect from such a small deficit. Maybe your body is just catching up.

So worry about the month to month, not day to day.

tnc0712
09-26-2012, 09:08 AM
Maybe you should start weighing weekly, or even every other week.

berryblondeboys
09-26-2012, 09:29 AM
I weigh every day and I do so so that I can see the variations and fluctuations.

Best time to weigh yourself is in the morning, after peeing, and while naked. i know that this will not match a WW weigh-in, but it gives the closest to accurate weight - unlike later in the day when you are weighing food, water, clothes, etc.

Many, many, many of us lose in cycles, but it's different for different people. Some lose between TTOM and ovulation. Some lose after ovulation, some lose more linearly. We just have to discover our pattern and then even with our own personal pattern, realize that it can shift.

THis month I lose 8 pounds (losing vacation weight). Looks like it would be 2 lbs a week. Well, no... it was all 8 pounds in one week. The rest I was holding steady or going up and down the same pound. This is pretty typical for me. I'm now in the "hold steady for 3 weeks" and when I say hold steady, it really means bouncing around a pound up and down and sometimes adding 3 pounds of water weight. My goal, these days, is to just try to keep the 'gain' of the month to 3 or under. if I can do that, I know I'm actually doing really, really well and should see a good WHOOSH a few days after ovulation.

I'm more in awe of people who have a more linear weight loss!

healthyangie
09-26-2012, 10:21 AM
I'd switch to weekly weighing also - I know that's hard to do!!! But on the weeks you don't lose weight, are you still losing inches? Oddly, this past week I only lost .6 lbs but had a 2 inch overall reduction which I thought was VERY weird!

LockItUp
09-26-2012, 10:36 AM
I'll come at this from a different angle and ask if you could post a graph of your total calories consumed (not NET calories). Or are you recording exercise in MFP? If you aren't, then nevermind, net and total would be the same.

Chances are everyone is right, for sure, I have had many many weeks of no loss, or gain, for no reason. But just to cover all the bases, etc., thought I'd ask.

Bac0s
09-26-2012, 11:43 AM
If you feel compelled to weigh daily, like I do, it helps me to keep a spreadsheet. I have it automatically average the each week's weight, and it helps because even if I have a week or two where I'm holding steady, I can still look at the month and see an overall downward trend.

Another thing to remember is that the body strives for homeostatis. When you lose a few pounds, it your body doesn't like it (very simplistic) and tries to keep things stable. Eventually the metabolism will catch up and you'll see a drop.

I historically have a decent whoosh, like a few pounds over night, then bounce around the same 2 pounds or so for 2-3 weeks before another whoosh.

mkroyer
09-26-2012, 11:58 AM
Id just like to add that if you arent losing as consistently as you feel you should be (or feel you are entitled to lose at) than you most likely are not creating as large of a calorie deficit as you think you are.... this may be due to miscalculating what you are actually consuming (very common, and most likely the issue) or miscalculating how much you MOVE in a day (also very common) or just not having a metabolism that matches what the online calculators say

ICUwishing
09-26-2012, 12:36 PM
What I track is a 7-day average. I weigh daily, but take an average from Saturday to Friday. It balances all the weird daily ups and downs, and gives me a more long-term perspective. I'm pretty close to what I would call a goal weight, and I don't have a timeline to get there, so as long as I see a .1 drop per week, I know I'm still headed in the right direction. It's reduced my stress considerably.

twinieten
09-26-2012, 03:17 PM
I have the same problem. It's really quite frustrating to hold a deficit in calories day after day after day, and not lose, maybe gain. In a month, I might lose a fraction of a pound. The last time I dieted, I was losing a pound a week, constantly.

Compared to my last diet, I'm much less strict about what I eat.

I firmly believe it's about calories in and calories out. If you maintain a deficit, you'll lose. However, I think different foods affect me and this is my problem. I hold water. When I'm losing well, I'm super strict about what I eat. No sweets, no sugars, not much bread, etc. My problem is sticking with that strictness. I much prefer the idea of being able to enjoy treats and still lose. My body has other ideas.

Plus I'm older.

Maybe look at what you're eating. Maybe it's about what you eat.

kellost
09-26-2012, 03:35 PM
I like the weekly weigh-ins also. Seems to show more progress that way. Hang in there!!!!

juliastl27
09-26-2012, 04:41 PM
Also, you can't expect to lose a great deal by creating such a small deficit

this kind of confused me. im 190 lbs and eating 1400 calories/day. my BMR is 1650 at my weight so just to keep my body alive even if i slept all day im already burning 250. if you add onto that just the calories it takes to keep moving from an average day, i feel like im creating an decent deficit.



It's absolutely frustrating. I sometimes hate my scale. But one reason weight loss is not linear is because our scales weigh ALL of us, not just the fat we want to lose. It's kind of a terrible tool, when you think about it.

We are more water than anything else and our water varies for all kinds of reasons. The scale reflects that, as well as the gain or loss in muscle and the gain or loss in fat.

So we get on the scale having been OP for days and it's up. Or we go off plan for a few days and it's down. Neither scale outcome necessarily reflects our WEIGHT gain or loss, and yet that's what we see: "I stayed on plan and gained weight" or "Wow, I went off plan and lost. I guess I can keep eating on plan".

The scale disguises what is really going on and we give it much too much power over us.

this post really lifted my spirits. thanks for the support!

I'll come at this from a different angle and ask if you could post a graph of your total calories consumed (not NET calories). Or are you recording exercise in MFP? If you aren't, then nevermind, net and total would be the same.

Chances are everyone is right, for sure, I have had many many weeks of no loss, or gain, for no reason. But just to cover all the bases, etc., thought I'd ask.

that is my total calories consumed!

also, i am tracking my calories accurately, im a total psycho about it, lol.

oh, and to respond to the other posters, i do weigh myself constantly but i only record my weight once a week (wednesday mornings). i was actually shocked to see myself down 0.6 lbs this morning. maybe i just freaked out last night....

LockItUp
09-26-2012, 04:43 PM
also, i am tracking my calories accurately, im a total psycho about it, lol.

oh, and to respond to the other posters, i do weigh myself constantly but i only record my weight once a week. i was actually shocked to see myself down 0.6 lbs this morning. maybe i just freaked out last night....

I was down .6 today too, we are scale twins! :D

Seems like your calories are good then! I have no advice, just commiseration.

juliastl27
09-26-2012, 04:51 PM
I was down .6 today too, we are scale twins! :D

Seems like your calories are good then! I have no advice, just commiseration.

hahahahaha. well ill take that! some weeks i really feel like im going to lose big, and this was one of those weeks. oh well.. keep on going!

Vex
09-26-2012, 04:56 PM
I wish it was all mathematical, really. "Figure out your BMR, eat x amount less than that, lose x per week."

No. Not by a long shot.

It's more like, "figure out your BMR, mess around for weeks trying to figure out the real amount you need to eat to lose, then keep adjusting over and over because you're losing nothing for a month and 6lbs in one week."

Some people lose every day. Some people lose in chunks maybe once a month (me). Some people do all of those things despite eating the same exact thing every day. The important thing is the big picture. How much have you lost in the last three months? You really can't go by day to day losses or even, dare I say, week to week.