Hello! I'm a bit frustrated with my weight loss, or lack thereof rather, and am hoping you guys might know what's going on.
I'm a 5'6 19 year old female weighing 145 pounds, trying to get to 135. I started at 168 about a year and a half ago, and reached 138 this past June, but by the end of the summer, I had shot up to 145 somehow. I still have no idea how that happened, as I was exercising 60 minutes a day and eating 1700 calories (reading labels, measuring, and weighing, so I'm pretty confident this was accurate).
Anyway, since returning to college 10 weeks ago, I've kicked up my weight loss efforts. I exercise for 90-120 minutes 5 days a week, burning what I estimate to be 600-850 calories (If the calibrated machines say I burn 650, I consider it 500 to be safe.) My usual routine includes:
30 minutes at a quick pace and decent resistance on an elliptical
40 minute interval workout on a stationary bike
20 - 40 minutes swimming
30 minutes weight training when I have time*
I'm eating roughly 1500 calories a day, but on days when I know I've burned close to 1000 calories at the gym, I eat closer to 2000. I read labels and measure my food, so again, I think my counting is accurate.
But it doesn't make sense. I've lost no weight whatsoever in the 10 weeks of doing this, even though I'm averaging a 1000 calorie deficit per day. Any idea what's going on? This is getting really frustrating.
Thanks for reading! I really appreciate anything you guys have to say.
*I'm not gaining much muscle mass. I shouldn't be on this kind of deficit! So I don't think I'm just exchanging fat for muscle weight.
You are likely overestimating your calorie burn and eating too much. I would stick to the 1500 and do not change that based on whatever goes on in the gym. There is really no way you can do any efficient weight training after nearly 90 minutes of cardio - and truthfully if you are trying to do that much exercise, then your intensity is likely off as well. True intensity would wipe you out after 20-30 minutes of cardio. 2000 is a bit high for 145lbs. Good luck
Yeah, I agree. I have a restaurant management job and I literally walk/am busy for my full 10hour plus shift. We don't set down except for the last thirty minutes to do paperwork.
Right now I weigh exactly the same as you, and to lose weight with any measurable progress I have to set my calorie counts between 1000 and 1200 a day.
Do I think I only consume 1000 calories everyday? No. But I weigh/measure and that's what I shoot for, knowing that random sneaky calories always find their way into my foods.
I figure that I'm probably really consuming 1200 to 1300 a day. When I do that, I lose about 3 to 5 lbs a month.
Also, my weight loss stalls a bit when I consume a lot of caffeine. I know that sounds counter intuitive, and everyone else says it helps, but with normal amounts I lose weight, with high amounts it stalls.
No matter what I'm doing, if I eat 2000 calories a day, I gain weight. And I was into weight lifting myself for a long time.
Also, exercising can make you feel like you are able to eat a lot more. It just isn't really true. Our bodies are masters at getting the most energy out of every calorie. The machines are always laughably off when it comes to calories burned. I never raised my calories when I was exercising and continued to lose weight. I am one of those that exercising starves me to death, and it's really hard to lose weight when I'm exercising.
I disagree that you should drop your calories very much. If I am actually sticking to my calories, I lose very fast at 1600, and I don't exercise as much as you do (I run 4-5 times a week, 5-6 miles at a time). And I'm 41.
So if you are really sticking to your calories, no uncounted licks, bites, tastes, or drinks, I would recommend shaking up your exercise. 90-120 minutes a day is a lot. Cycling and swimming are not weightbearing, so they burn less. Do you like to run? Do you have access to a stair mill (the kind where the steps actually roll down)? Body pump classes or barre classes? Maybe 4 days of cardio and two of lifting, or 3 cardio and 3 lifting? I agree that lifting after all that cardio is not the best idea.
And like Malhark says, look at what you're eating. I know that guy was able to lose weight on all twinkies -- but -- when you've hit a wall, it might help to eliminate processed foods or adjust your macro balance.
Lastly, you might want to check with a doctor, because the fact of the matter is, if you've been eating that few calories with that much exercise, you really should be losing. My $.02.
You've gotten some great advice here, I'm just wondering if you've measured your height lately, at 19 it's possible you might be a bit taller than you were. Perhaps your body is telling you that 145 is the right weight for you. Sometimes we just have to accept for awhile this is what the scale is going to read, then it breaks loose.
Also are you making sure you are hydrated and also eating a good balance of nutrients, for example if you're not eating enough healthy fat your body won't function properly, too much caffeine can cause water retention, etc, etc.
You've gotten some great advice here, I'm just wondering if you've measured your height lately, at 19 it's possible you might be a bit taller than you were.
That's a really good point! A few years ago there was a girl on here who thought she was 5'5", and her family was freaking out that she was too skinny at 135. She went to the doc and got measured and she was 5'8".
Another thing I thought of this morning -- as you do a certain exercise repeatedly over time, your body gets more efficient at it and you burn fewer calories. All the more reason to try something new.
Also, I'm sure you know this, but if you weight-lift on consecutive days, be sure to alternate muscle groups (upper body one day, lower body the next). With weightlifting it is crucial to allow time for recovery.
Hello world! TS, i totally get what you are going through.
i am having it right now. I guess i was going through the same routine everyday,
calorie deficit and exercise. My job is pretty strenuous as well, sometimes we work through the night and not even to get the day off for the next day!
SO, i am equally puzzled as to why my weight became static
Would like to share what i have researched so far. ; in which i totally agree with one of the replies stating that our body gets efficient to the pre-existing exercise and that our body is sorta telling us; hey this is the optimal weight ( body is sometimes rebellious i guess )
Hence, what i plan to do is to throw my body off guard Change the exercise or change the pattern. So instead of swimming freestyle 3km perday, i plan to swim 5km on alternate days with swim flippers and paddles (!) for a few weeks. But i am still sticking to the meal plan 1200 calories per day; and 1000 calories on no swim days.
1000+ Deficit 10 Weeks, No Weight Loss :(
But yes if our OP is 19, that's always worth revisiting.
hi
; in which i totally agree with one of the replies stating that our body gets efficient to the pre-existing exercise and that our body is sorta telling us; hey this is the optimal weight ( body is sometimes rebellious i guess 
Change the exercise or change the pattern. So instead of swimming freestyle 3km perday, i plan to swim 5km on alternate days with swim flippers and paddles (!) for a few weeks. But i am still sticking to the meal plan 1200 calories per day; and 1000 calories on no swim days. 
