Hi all,
So I stepped on the scale a month ago for the first time in years and had an epiphany that shook me to the core -- I needed to lose weight and fast. I'm a male a 6'2", 29 yrs old and have always had a bigger build and was active in my early 20, so to see 282 lbs when I stepped on the scale was an eye opener. I decided to go all in and target 200 lbs by the end of the summer. I set a daily calorie goal of 1500 and began walking for 60-90 min 6 days/week on a 7-8% incline, as well incorporating 45 min of weights about 5 days a week.
I've stuck to this religiously and am shocked by my lack of progress on the scale. I decided to throw everything into an excel spreadsheet to see what was going on.
On average I'm burning ~1700 active calories and my resting calories (BMR) hover around 2900, so according to my Apple Watch my total caloric expenditure is ~4650 calories per day.
*Edit: lots of comments regarding the BMR, I should clarify Apple uses ‘Resting’ energy which is technically a bit above BMR, but their resting + active should(?) equal TDE, no?
I've been tracking every single thing I eat down to the tsp of spices I use in recipes in MFP, often times rounding up, and my avg is at around 1600. This gives me a caloric deficit of ~3k per day, or 21k per week, which in theory should be 6lbs lost per week, or about 18lbs by now! After 3 weeks I'm at 279 -- only 1 lb! What gives? This is incredibly frustrating and I would appreciate any comments and/or feedback.
Couple more thoughts to address some potential factors which I've researched online:
-I've definitely gotten stronger so I do appreciate that some of the fat loss would be mitigated by gain of muscle, but from what I've read it takes months to really see muscle build so that can't account for much. And a calorie deficit is a deficit regardless, so where is the energy coming from to maintain my weight?
-Water retention/creatine: I did do a creatine load the first week and have been using a maintenance amount for the past two, which has surely helped recovery and I suspect water retention, but c'mon.. 18 lbs?
-Accuracy of my Apple Watch/MFP; I initially suspected the resting cals so I have checked multiple BMR calcs online and it does seem in line with most calculators. But even if my apple watch overestimated cal out by 25% and I somehow underestimated my cals in by 25%, I should have still seen a 9-10lb loss!
-I did take measurements at the beginning and today, and there has been absolutely no change. I only took measurements of chest/thighs/abdominals/waist and hips, so perhaps some (if any) loss is occurring in my extremities?
-Finally, my diet has essentially been low carb; I started out doing keto for the first week or so but felt that my body was craving protein with the weightlifting I was doing, so I would say my avg is about 40/40/20% fat/carbs/protein, so not exactly keto.
Thanks for the time to read this and thank you in advance for any feedback/suggestions.
TLDR: have maintained a ~3k avg daily caloric deficit for the past three weeks and have only managed to lose 1 lb. What the heck gives?!
[link] [comments]
from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/mgss0q/i_dont_understand_how_i_havent_lost_any_weight/
Comments
Post a Comment