In A Calorie Deficit But NOT Losing Weight (4 Reasons Why!)
HTML-код
- Опубликовано: 12 сен 2024
- #IvanaChapman #caloriedeficit #notlosingweight #notlosingfat
🔥 Lose fat and build muscle: Join The Lean & Strong Academy! bit.ly/leanand...
IN A CALORIE DEFICIT BUT NOT LOSING WEIGHT // Using a calorie deficit for weight loss and wondering, "Why am I not losing fat?" In this video, I explain the reasons why you're not losing weight.
If you're not losing weight in a calorie deficit, there could be a few things happening. I discuss reasons why you might not lose weight in a calorie deficit. Body recomposition could be happening, or there could be temporary things happening with your weight (hydration, constipation, hormones).
But if you're not losing weight while counting calories, chances are that you're having calorie counting issues or calorie tracking issues. I go over how to fix these problems.
If you're thinking, "What am I not losing weight?" or "Why am I not losing fat?", you'll find the answer here. Not losing weight while tracking calories is normally due to issues with accurate measuring.
Counting calories but not losing weight means that you need to fix your calorie tracking method or your calorie goal to achieve a calorie deficit.
Get Your FREE ebook!
www.ivanachapm...
Facebook: bit.ly/384PjUx
Twitter: / ivanachapman
Instagram: / ivana.chapman
Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In A Calorie Deficit But Not Losing Weight: • In A Calorie Deficit B...
🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
So I weight 266. If I multiply by 13, I get 3458...I track everything I eat and only cook. I don't go over 2000 calories, and most days I'm at 1800. I'm also working out 3-4 days a week. How am I losing nothing, but my mind
Hmmmm. We know that theoretical formula doesn't work for everyone unfortunately. There are a few things you could look at: your overall daily activity (movement), your exercise, and your protein intake. What type of workouts are you doing and how much protein are you eating? You could also see if there's anything else you could be missing with calorie counting here: ruclips.net/video/CdqBtZEVBAA/видео.html
The same exact thing is happening to me. I went from 244lbs to 231lbs in 3 months. And I do feel like I'm gaining muscle because I am getting stronger in terms of how much I can lift. But the scale hasn't moved an inch in the last 4 weeks and it's very frustrating.
Edit. I stay under 2300 calories every day. Some days I stay under 2000. Every calculator I've used tells me that my maintenance is around 3000k.
@@thesandboxbandit3838 sometimes the scale isn’t very accurate it terms of things like this, so I personally think that if you feel like you’re making progress, even if the scale doesn’t say it right away, keep on pushing!
@@thesandboxbandit3838Ignore the calculators. Once you’ve been tracking for a while you have your own data. I’m working on a video about weight loss plateaus that may clear some of this up.
I've added your question to my livestream for tomorrow: ruclips.net/user/liveTkq83Dg5ntI
Frankly, I came into this video expecting a lot of BS from looking at the title, but this is amazing information that's perfectly accurate from a scientific standpoint and is also EXACTLY what people need to be aware of and practice to really dial in their weight loss! Way to go, and keep making more great videos!
The one fatlogic point was about body recomposition. If you're recomposing while at a calorie deficit, you're going to lose weight over the weeks. You cannot summon mass out of nothing.
@@familhagaudir8561 Yes, I agree it gets tricky as you start finetuning things. A recomp in a minor calorie deficit will cause weight loss, but the rate of weight loss is likely to be low with muscle being built while fat being lost. Since muscle weighs more per pound, you won't see a drop in the scale as much as you would if you're only losing fat, but you can find a difference in the way your clothes fit you, or with how you appear in the mirror. However, a steep calorie deficit will pose challenges in the entire process of the recomp itself, as you could even lose muscle. Looking at a beginner audience, I would still say that people will find this video useful.
100% true. I lost 17 pounds during 3 weeks. The calorie deficit works perfectly for me, every day. My scales, food and sports apps are all linked and recalculate my daily deficit based on my current weight (I check my weight every morning), my calories burnt a day before and all the week, and the food I’ve eaten. I only eat home cooked stuff and only from unprocessed ingredients. Every single thing I eat or drink goes through my kitchen scales and each gram is recorded, like a pharmacist. Calorie deficit works but we need to record everything, move to burn at least 1000 calories daily, stop all the salty and sweet stuff, sleep 7h, love and feel loved, keep calm and carry on.
How is it possible you burned 17 pounds in 3 weeks if you advocate for a collective 1k calorie cut a day? That would mean you lose 2 pounds (7,000k cal) a week. Maybe you were huge and didn't measure caloric needs properly?
What food scale and app automatically record when weighed? How do you have your body weight scale linked to your fitness app?
@@src4409 it's definitely bullshit lol. The man would have to eat literal crumbs or get surgery to lose an ungodly amount of weight in such a short time span.
Very helpful. Thanks! I'm a 38-year-old man 6F tall. I started my calorie deficit diet(1500cal/day) 2 weeks ago when I was 209lbs. After two weeks, I'm 220lbs while the fat on my belly has shrunk by half. I do bodybuilding. So, the reason for my weight gain is building muscles, which I can obviously see.
You're in a caloric surplus though. The increase in mass during body recomposition has to come from somewhere.
I'm not on a deficit, but I am training throughout the week. Lost 1.5kg in 3 months, but gained muscle too. It's gonna take another 3 months to lose at least 5 to 10 kg of fat. Weight loss is tough once you get too big, as the body tries to retain fat.
Sounds like you were able to do body recomposition, which is more likely at the beginning. It's actually the opposite of what you said: the smaller and leaner you are, the more your body tries to retain whatever fat it has. You may find that it gets harder to lose fat as you get closer to your goal. Hang in there!
I do measure my macros and micros and have been in a caloric deficit for a little over 2 and a half months. I made a plan with my nutritionist and haven’t had any processed food or soda since but I’m barely loosing any weight. I count my calories every single day and practice calorie in calorie out, so wtf do I do this shit has been stressing me tf out.
Sorry to hear that. 😢 If you haven't been losing fat, by definition you haven't been in a calorie deficit. Whatever has been set up as you calorie target may be too high and/or you haven't been measuring accurately. Have you been to a doctor to see if you have any underlying issues that may be preventing weight loss?
@@IvanaChapman I recently scheduled an appointment with my regular doctor so hopefully I’ll find an answer soon!
Someone in another video said that oil and butter are easily looked over when counting calories and they add up quick but are sometimes forgotten when we count calories. I have the same problem as u, I hope I find my way that works for me.
@@IvanaChapman This might be a little tmi but I recently went to my OBGYN, and it turns out that I have PCOS, and also there’s a giant tumor growing on my left ovary! So now I have to get on medication because of my amenorrhea and have my left ovary removed because the ovarian teratoma is too big. As of now, I’ve been advised to wait to see how my body will react after everything is said and done. Wish me luck!
@@squidwardt0rtellini Best of luck! Wishing you nothing but the best.
For a couple of months I ate 1000 calories a day at most and walked briskly for 2+ hours. I have a fast metabolism. I know I was in a calorie deficit because I was tired, sick and hungry all the time. I lost about 2 pounds in that entire time. I really don't know why. I suppose since I started with a BMI of 18 my body may have been trying hard to hold on to necessary fat. It's still annoying though, and I feel like I wasted those months of my life.
You really shouldn’t be trying to lose weight that aggressively if you have a BMI of 18. You’re risking inadequate nutrition and long-term tissue breakdown.
@@maxwellashcroft6942 i am aware. i've been told this and i really appreciate the concern but due to body dysmorphia i can't really accept my body the way it is without trying to change it.
I went from 285 to 250 but now nothing changed for almost 3 weeks.. I workout ( I fast walk 5km per day, and do some weight lifting at home, nothing too crazy but I do multiple reps until I cant go anymore. all together I would say I workout about 1h30-1h45min every day) I eat 1300 cal per day, about 150g protein, almost no sugar or fat, and low carb (about 40-50g /day which come from rice during lunch). I feel good to say the truth, its just hard to know if im still making progress, and not seeing the scale go lower kinda breaks my heart. I could be building muscle, but I feel that at 250 lbs I should still lose weight as that is still overweight even if im 6"1.
I would try dropping carbs down to 30g, and then cycling them up to 60g & cycling up calories to 1600 on the weekend or whatever 2 days work for you.
I've had the same thing happen to me, I am 6" and at highest I was 300. I went down to 245 at my lowest and then was stuck there for a month. I got very discouraged and i ended up gaining most of it back. I'm now on it again and went from 305 to 283 now. Been here at 283 for over a week but I'm going to try and just take a picture every Monday and weigh in every Monday. Too many weigh ins discourage me more. If I see progress in the pics vs the scale, I'll assume it's my body retaining water or gaining lean muscle which is still progress to me. Goal is 220 and good luck to you
@techfan1017 so i kinda got out of it. I didnt give up and kept working out even though i wasnt loosing weight. I think what happened is that i wasnt eating enough and my metabolism was running really slow. I was eating 1200 cal a day and changed that to 1600. After that i started to lose weight again. I also never cheated on my diet but i heard that " refeed days" can be very good. Those are days where you still are in cal deficit but eat more than usual, like 2000 cal instead of 1600. Help your body not to fall in famin mode. Keep it up! Its hard but in the end we just want to better ourselves
@@barbe00brune thanks and glad to hear it! 💪
Hey Ivana! I’ve been following your instructions. I started at around 147 a couple months ago. Currently I’m about 143 because of few slumps. I don’t really check calories, but I do use a meal plan based on an app I use because one of my largest struggle is eating consistently. I don’t eat until the afternoon and that closes my window for how much I can eat. I tend to eat a lot of snacks because they’re just more convenient than making a meal. I am also trying to workout consistently, but following the American guidelines of 150 minutes of aerobic and 2 days of strength per week is challenging for me..
For me, walking is generally the easiest way to add physical activity into your day. When it comes to strength training, even 20mins a couple of times a week is better than nothing. Most people can manage that at home. 😊
I lost 25lbs. 165 to 140 now at 5ft6. Still have a large belly. I feel like I didnt lose any fat at all. I still have more to lose but Im worried about how light ill be in the end. I do heavy weight training and eat my daily protein needs. I maintain a 500 or more caloric defecit. Still though i feel I havent dented the fat at all. Its getting frustrating. I take olanzapine at 2.5mg. Maybe thats messing things up
My estimated maintenance calories are apparently 1950cal, I have been eating 1500 or less calories for the last month. Been jumping rope 15 minutes 3 times a week and getting in approx 7500 steps a day on top of a pretty active job. I lost nothing the first week, 1.6lbs the second and nothing the 3rd or 4th week...Don't know what I'm doing wrong.
Likely one of two things: not accurately tracking calories (some foods are easier to track/measure than others) or your maintenance calories are higher than the estimate. Given that you think your calorie intake is 1500, I would say that it’s the accuracy that you need to pay attention to (I generally wouldn’t recommend going lower than 1500). Are you weighing/measuring your food? Making sure to add sauces/oils? The other thing to look at could be your macro intake (protein, fibre). Do you know how much protein/fibre you’re having?
Also, are you weighing yourself every day and taking a weekly average or just taking one measurement each week? Weight can go up a down a lot during the week and you may be losing small amounts overall. It's early days in your weight loss plan and you're not necessarily doing anything wrong.
1950 is more calories than you think. Bump it down to 1200 and BOOM!
I started 10k steps/day, which helps me feel leaner, but I cannot eat more than 1,000 calories otherwise I gain weight. Thank you for the great advice...
Hey I think 1000 calories a very dangerously low your organs need some food to stay healthy
I often wonder if people are trolling or just extremely delusional.
Can your body adapt to ridiculously low calories without losing fat? E.g. you start with a higher calorie diet and lose a tiny bit then plateau and reduce the calories, lose a bit and plateau until you cut so much food out that you are left with around 1200 per day. What do you do when you are eating like a stick and not losing weight because your metabolism has dropped so much?
There is some adaptation as you lose weight and get closer to your genetic set point, but generally if you drop calories you will lose fat (albeit at a slower rate). What usually happens is that people think they're continuing to eat 1200 calories, but they're actually gradually increasing their food intake without noticing (as you lose fat you tend to get hungrier). I don't recommend this, but there are diets that recommend 800 calories a day and people will continue to lose fat, as long as they can maintain these very low calorie intake.
No, your body cannot do that ( "adapt" to not lose weight at 1200 calories isn't a thing unless you're a short, very skinny woman who sits all day ). But your brain can "forget" to count stuff, "estimate" half the serving you actually took, etc.
Ive dieted successfully 3 times already. Lost 70 lbs, 30, and 30. My exercise at 42, at 48, and 51 was pretty intense. Each time i put the weight back on thinking i can lose whenever i get ready. I ate mostly lean meat and vegatables. No bread, sugar, or starch at least 4 days a week. Now at 61 its excruciating. I should have stayed within 20 lbs of my BMI.
Is super hard and slow to lose weight...I need to lose 60 pounds, NOW 💔😭
Yes, it’s very hard. Try to take it one step at a time.
@@IvanaChapman I’ve been trying for two years and nothing will work, I’ve tracked my calories accurately, worked out, calorie deficits, etc. etc.. I’ve tried everything. What else could I be missing?
😂I lost 55 of those 60 with liquid Diet. Now I need to lose 35 more and is very hard 😅 why, why? Can anyone explain more?,💚🎁
Better go back in times 10 months ago then. Next best thing is start now ( not "tomorrow" ) for your goal in 10 months.
Gotta love the baby yoda
I weigh 227, eating 1300 net calories after exercise, carefully measured. Once, I did something I swore I never would do, I got a 90 day supply of Phentermine. I cut Calories to 1000 and lost half a pound, dropped to 900 calories and lost 1 pound , when I was eating 725-765 net calories after exercise I lost 2 -2/12 every week. I went from 234 to 211, after getting off the Phentermine I went back to 232. I carefully measure food portions with a scale and used NOOM to make sure I ate mostly green foods and some yellow ones.
You have no idea how to mesure Calories if you think you can maintain 225 pounds on 1300 Calories.
I’m having 1300 calories a day 176 lbs and 5.3” drinking water, walking 8000 steps a day and also working out ( weights) but I’m stuck at the same weight and it fluctuates between 176-178 …. Feels disappointing however telling myself that probably I’m gaining muscle 😅
I'm eating one meal a day and I'm 295. I was 290 because in the first week I lost 10 lbs and I workout at least 4-5 times a week in the morning for about 30-40 mins. I legit ate what I want the first week but it was only one meal and I was stiffed but the second week I was more cautious and I've gained 5 lbs in 3 days!!!! Hoooooooooowwww
Water retention, constipation…could be a lot of things. I don’t recommend omad.
It was for personal reasons and only for a week now I think I'm getting the hang of it but my bowel movements are normal and I drink water regularly but I use the bathroom regularly so that's weird.
If you’re eating until stuffed you could easily be eating too many calories. That’s one problem with OMAD, it can be misleading.
That's one absolutely huge meal there buddy.
I'm 230 pounds, i started keto diet with fasting, which made me lose 3 kg but over the past 3 weeks, eventhough i have been eating less than 1500 calories. I haven't lost any weight
even some days i ate lower than 700 calories a day.. how can i not lose any weight with this amount :(
Because you're not drinking and eating 700 Calories, you're drinking and eating 2500 Calories.
P.S. : Cortisol dosen't trigger Cosmic Fat Osmosis.
@@familhagaudir8561 You're a troll. Go away.
My weight loss stopped because I've been drinking too much beer on vacation :). Getting back on track now!
Good plan!
Hi Ivana, I started my weightloss Journey on April 3rd; I was 286 lbs. I've been weighing myself and taking progress pics every 2 weeks. I've also been in a calorie deficit, (1500 calories/day), but when i weighed myself this morning, i had gained 3 pounds. I'm at a loss to understand why. What am I doing wrong?
If you cut your calories too low, your body will slow down your metabolism, and hold onto all the fat, and possibly even gain some weight you have to make sure that you’re in a healthy deficit Also, try to cut back on some of your carbs to help lower insulin levels
I am eating little food, but I couldn't losing weight. Everyone is telling that I am fat. I am a man aged 26,160 cm and my weight is 43 kg. I am feeling fat. I want to reach 33 kg by a month! Can you tell a way to lose 10 kg fast?
I’m 180 recently lost 85lbs. I track what I eat and have been during my weight lose journey. So I know the foods I eat and the calories in the food. I eat around 1000 to 900 calories a day. I’ve been stuck at 180lbs for about a month. Why can’t I lose anymore weight?
What about 600-700 calories per day, Calorie Deficit, walking 8km every 4 days yet still gaining weight (5kg)? And this low calorie diet is for two months, while walking with zero weight loss now for 11 months and 1300 calories per day. No cravings, no sweets, no processed food.
This was sooo helpful!! Thank youuu!
Thanks for watching! Has your weight loss stopped? Let me know if you have any questions. ⬇⬇⬇
I have type 1 diabetes and take steroids for rheumatoid arthritis. I have been on a 1400kcal diet for minths and have not ost any weight at all. I am definitely in a deficit as the dietitian on my care team reviewed my diet carefully. My thyroid function is normal. I recently had knee repalcement surgery so I am definitely not gainign muscle. I am really about to burn out... about 12 weeks have passed and I actually gained 2 lbs. As I have type 1 diabetes, I have been weighing my food for years.
I needed this video at a time like this. Thanks, Ivana.
I been lifting weight for 15 years, and after i changed my profession I started working on building wealth. After 5 years i went from 135lbs to 160lbs. Before it was just focus on protein and eat min carbs. Now i started tracking macros to find a bit more balance in my eating. I am now 145lbs on a good day but even with more exercise and a calorie deficit 1197 cal, i feel like im retaining more water and bloated. I also havent lost any weight in 2 weeks. 😢 should i restart my calories back to maintance?
What are you going to do ??
I'm probably going to reverse diet and add more food slowly, increase my training by 2 boxing sessions a week, and see how i respond. @themoonbleu627
I do a 48-hour fast and then 4 days of keto to reset my body and get it to use fat for fuel. You definitely should see weight loss on the scale, especially if it's your first time doing it (mixed in with some very light cardio). If not, you can be sure that you still lost body fat and you are most likely retaining water.
Your body will consume fat stores if at a caloric deficit no matter the trendy diet you pick to put you into a deficit. There is nothing magical about keto in this regard. Keto will make you quickly shed the water weight tied to glycogen stores though.
You always mention to lose weight example is if you weight 200 lb or 180 lb . But I weight 126 lb and high is 4ft and 9 in
Online BMI saying I m over weight close to obese, but I weight lift four to 5 days a week and I walk every day Monday through Friday 45 minutes to over hour. I need to lose at least 10 to 15 pounds. What do I need to do to lose this much I would like to have 110 pounds so how should I do that and I am tracking my meals these days. My maintenance 1782 calorie and 1532 to lose weight lose weight help 0:30
I need help!
A few years i was 66 and so happy about it, then i started to gain weight for no reason, i check my hormons i found the problem but still not loosing any
I weigh 12 stone 6lbs from 17 stones 3lbs, but I am not losing that extra 14 pounds to reach my goal, finding it hard even though in a calorie deficit.
What am i doing wrong 😕
Anything you can suggest, please
Well i was 175 now i’m 199
But i’m only eating 3 meals a day low cal high protein plus a protein shake whey protein which is only 120 cals and 24 g of protein so idk why i’m gaining and i do cardio and workout but i’ve always been naturally big so i’m starting to feel like maybe i should just bulk cause for someone even if i eat 2 meals a day it doesn’t change
I’m 20 year old girl who goes to the gym 7 times a week for 2-3 hours and I only eat 1400 calories a day( no modified food) and I still gained 2kg of fat in 1 week. I really don’t understand
That's a lot of exercise and not many calories! How long have you been following that plan? It does take time to see changes sometimes. And there may be some useful tips here: ruclips.net/video/CdqBtZEVBAA/видео.html
That is weird because I consume 1100 most of the time just starting 4 days ago though so you've been doing it a lot longer but if you workout that much and eat all healthy foods than you should be losing weight. Maybe see a doctor or someone to give you an actual plan.
I’m super frustrated I follow a whole food plant based diet my weight has been the same for 3 months. I’ll look over what I eat I do track it I feel thinner more flabby ? Lol but the scale doesn’t move
Have a look at how many calories and how much protein you're eating. Also, are you doing strength training?
I've been working out for at least 1 and a half hours a day, intermittent fasting for 6pm to 11am-ish (I work out before I eat) and I've been eating around 900-1100 calories from what I've been tracking but I know it's definitely a deficit even if it might be over so I'm just wondering how I haven't lost any weight but instead my measurements grew bigger and my weight is the same it makes me so pissed like as if I'm doing all this for nothing 😭😭
Wdym measurements went bigger
@@osaidzaher8995 like for example I measured my arm circumference and it was a bigger number than when I did it than 2 days ago
@@ashahhahhahahahahhahaha3627 so ur saying u gained muscle ? Honestly I’m facing the same issue rn I originally last 10kg I gained like 1.5 but my scales says my bf went down and muscle rate went up I wanna lost weight tho
@@osaidzaher8995 it's most likely muscle but at the same time I haven't been working out for long, I should be in the process of just finishing dropping the water weight
I'm in a calorie deficit. I hate eating carbs and sugar. I was never allowed to eat those things as a kid. No problem there. However, I eat 500 calories every few days. I mostly go without food since I don't have an appetite. I have a long history of going months without eating. I was like that as a baby. My mom said I hardly ate or i would refuse to eat. I work out 7 days a week and drink a gallon of water. I am 202 pounds now. In May of 2022, I was 173 pounds. What am I doing wrong?
Honestly I only eat 1000 calories some days and some days around 1200 to 1500 but most of the time it's 1000 because I only eat brunch because I wake up later and it's healthy eggs on a protein wrap with salsa which is low calories and always drink water with every meal and during and after excersise. I have creatine before every workout but it gets burned off anyway and it helps my performance better. I have 1 protein shake a day which taste like sugar but has no sugar in it which is all I need almost is a healthy version of chocolate or vanilla milk. Snack, I have a fruit, and for dinner, I have chicken or any other meat sometimes as well. For my last snack it's either Greek yogurt with berries and a few pieces of cheese on side.
You actually gain weight from eating too little even look it up, you definitely shpuld consume way more calories at least 1500 and workout a lot to lose way more weight.
Also you have to consume a lot of protein to last longer in a workout, fibres important too kind of, a bit of dairy but not too much, calcium, iron, zinc is good for you but not key, fruits and vegetables are really good on the side of every meal or as a snack. Have like chicken, salmon, beef, turkey and rotate between them so you switch what you eat.
I was 105kg and I lost 20 kgs in 1 year but now I stopped running because I was feeling weak and now I'm stucked at 85kg ... What to do 😢
This is an amazing video!
I started at 155, I’m at 138 and I couldn’t be more proud of myself but I’m also stuck in a rut so it was a little discouraging. I won’t count on my calorie amount app so much now! Lol
thats great! I feel you.. I started at 285 and im now at 250. But now it seems like nothing is working, I workout, I eat about 1300 cal a day but the scale just doesnt budge xO
@@barbe00brune so I actually pulled my self right out of that rut and lost another 6lbs! I kind of jump started my metabolism because I’ve been on a calorie deficit for quite a bit, all I had to do was go up 300 calories per day for two weeks and I’m thinking my body got too used to running off of 1,400 per day. Went back to a deficit and I’m back to losing 🙂 congratulations btw! The struggle is real lol
@@helenaBeau wow grats! thats really great! thx for the tip, I did hear eating more for a little while and then going back into a cal deficit. Good to hear it worked for you, im gonna try that, that might be exactly what I needed
I can't lose no matter what. Significant calorie restriction. Under 1,100. I keep gaining. Eating health, tracking every single thing including the small stuff, not exercising due to an injury so it isn't muscle I'm gaining. I'm also a vegetarian. ???
You're counting wrong. Use a food scale to mesure every food and drink.
Or believe you're super magical and your body can thrive on less than half the amout of food anyone else needs.
I have PCOS. have started calorie deficit last April 5, 2024, taking in 1,200 calories a day. I went from 83kg down to 72kg during the second week of July 2024. However, since last week, I noticed I stopped going down and stayed at 72.2-74 for the past few days. I do strength training, spending around half to a full hour of slow-paced training with 5-7kg weights, but I don't think it's something that significant (is it?) that it started stalling my weight loss. The type of food I consume is pretty much consistent everyday as well, a heavy breakfast of some oats and chia, protein at lunch/dinner with eggs for instance, and throw some vegetables in there as well; further, I am on an intermittent fasting of 20:4, I eat at 12:30 noon to 4:30 in the afternoon.
Do you have any insight regarding this? I'm a bit paranoid since I was starting off strong.
I was thinking if I should lower down my calories more, but I am aware that anything lower than 1,200 is already not advisable for a normal person. I do weigh my food and painstakingly track every single thing I consume.
I’ve lost 10 pounds in a calorie deficit over the past month and I’ve suddenly stopped losing weight
Time to find find where the unaccounted calories are comming from.
Dunno if u will reply or not? 🙈 but i hv question- I lost weight n became very lean, suddenly had hormonal issues,lost my periods for 6 months, and gained weight . Now from past 9 months not able to lose weight and not even seeing any inch loss, - weight training-5 days a week, doin 10-11 k steps every day without fail, on calories 1200 -1300. Initially never went to such calories n lost weight, now can’t even lose 1 lb! Or any inches, so wanna know your view on this?
I lift weights for 2 hours a week with a trainer and do 5-6 hours a week of cardio (treadmill, bike, elliptical). I have a meal plan of 1600 calories (120g protein). I am very strong but I’m still fat. 5’4 154lbs and can’t lose even half a pound. I quit drinking completely 3 weeks ago and prior to this I starved myself at 1,000 or less calories for probably 10 years. I know I need to regain my metabolism after constantly under eating but I’m hitting my macros perfectly day after day. It’s very discouraging. I’m told over and over again it’s under eating. Is that true with this regimen?
Same here!! I have been meticulously tracking and have been in a deficit for 3 months now with only 1 pound lost and no visible recomposition after severely under eating most of my life and then rapidly gaining weight during recovery. It’s so discouraging!!!
Undereating is rarely the cause of not losing weight. If you're genuinely low in calories for several months, you'll lose weight (unless you have a medical issue...you may want to look into this). But many people don't track calories accurately or only do it part of the time. This video may be helpful: ruclips.net/video/CdqBtZEVBAA/видео.html
As above, check with a medical doctor to see if there are any issues.
If you're not losing weight, you're technically not in a deficit. The number that you assume is a deficit isn't accurate for you. How many calories do you believe that you're eating per day?
@@IvanaChapman I weigh everything including condiments on a scale to the g or oz and use MyFitnessPal. Thyroid was in check, as well as other bloodwork. Medical wise I have chronic pain/fatigue syndrome but that’s it. The consensus of multiple trainers and a nutritionist is under eating slowing the metabolism so when bumping up to eating 1600 every day due to the amount of exercise, I’m not burning it off right now and my body’s “hanging onto it to get used to the increase in calories.” I’m not gaining weight but not losing. Although, up gained 11lbs in lean body mass in the last 8 months
i started off ~200 lbs and made it down to 170 consistently, but i keep going from the 165-172s. after reaching 170, i have absolutely not been able to lose weight for around 2 weeks. i've been eating 300-1100 calories a day. i don't know how to break past the 160s or what to do. i started drinking 8 or more glasses of water per day. i do ab workouts. i'm starting to walk 20,000 steps a day. help idk why the weight loss has just stopped 😭 i'm a 5'7f
It is normal i think it takes about 8 to 12 weeks for starting losing weight again dont give up
I have an interesting question, If I were to--hypothetically speaking-- lower my daily calorie target to 1500 calories yet consume enough grams of proteins and fats while lowering “bad” carbohydrates like most starches but instead eat meals that consist of high amounts of vegetables. Would one likely see results in their weight loss? I hear a lot of people count calories, however I’m not sure if they consider to keep an eye on micro/macros. I would assume low sodium, low carbs, no sugar, high veggies, good protein and fat intake one’s body would naturally lose weight. I’m still knew to diet and nutrition but I want to lose 50lbs but I’m not really sure how many calories I should consume in order to lose weight.
There are some small differences in how your body processes different macros, but calories are still the biggest factor. If you have a large amount of weight to lose, you don’t need to make drastic changes initially to see results.
I just have one question. Do you actually, respond to questions?
I think all these 'calorie deficit' arguments oversee something. Of course you are bound to loose weight, when you are in a calorie deficit - but what if your body reacts to a reduction of intake by reducing consumption? Technically you are right - there is no deficit, but in practice people will fail with their goals (just) following your advice of calorie reduction.
Metabolic adaptation is temporary, and mitigated by doing some exercise daily ( which will also preserve muscle mass. )
It is also only going to offset only a small part of the caloric deficit, not all, not most, nor half of it.
Fatlogic is comforting, but unhelpful.
@@familhagaudir8561 fat logic - it Always helps convincing people to throw in an old fashioned insult - can't beat that.
Comment is 5 months old, I guess I was just criticizing the lady because she completely ignores that there might be an adaptation at play - this does not imply that 90% of what she's saying isn't right.
I haven’t lose any weight im in a calorie deficit working out every single day for 3 months and haven’t lose one pound and even a coach told me I was calculating correctly im eating 1500 and I am 170 pounds
You're not at a calorie deficit and are not mesuring acurately your foods and drinks.
Your coach isn't at home using the food scale for you.
i eat maybe 600-800 calories but nothing had changed
How long have you been eating such low calories? I personally never recommend less than 1,200 calories. Also, it's important that you're tracking accurately: ruclips.net/video/CdqBtZEVBAA/видео.html
Bouncing from 200 to 198 back n forth . I did have a baby 6 months ago so I always blame everything on post partum but I’ve been tracking and lifting weights at least upper body I am because I hurt my knee. I started at 1750 already went down to 1630 and I am not losing anything at all! I want to get my thyroid checked but they won’t see me till August. Just wondering if there’s another tip I can try I am afraid to keep cutting calories because a, I’ll be hungry, and b, if I keep dropping calories I’m going to end up in starvation mode and I’ve been there many of times in my unhealthy dieting years
Yes : count more acurately. Everything you drink or eat has to be mesured on a food scale.
Hypo-thyroid problems rarely have an impact over 100 Cals.
Obviously if you're not losing weight you're not starving. Who made you believe in "starvation mode" without losing weight?
182lbs 6'0" intermittent fasting
2 cans of tunafish in olive oil
2 scoops of optimum nutrition whey
8 hard boiled eggs
Running ephedrine+caffiene stack
This is what I eat every single day. Still not losing weight. I'm absolutely in a calorie deficit.
Have you seen a doctor? Not sure how long you've been following that exact nutrition plan (which I personally wouldn't recommend), but with such low calories you should see something happening.
@@IvanaChapman I saw a nutritionist years ago. It's been getting harder and harder the last few years I used to be able to lose weight very easily. There's no real answer.
For weight loss 1 pound a week, I would need to eat 1100-1300 everyday for a month. How does anyone do that? I have been tracking accurately p, weighing weekly, lifting weights and doing cardio for years maintained my weight as a lean muscular woman but this year I am over 40 and now nothing. I gained 5 pounds and everything I am doing to lose isn’t working.
I upper protein but kept calories low, however I cannot eat less than 1800 calories on weekends. I eat 1300-1400 during the week but 1800-2000 on weekends. I did that for years and now I am gaining on that even with strenuous workouts. I don’t know what to do. It’s like my body changed and nothing works. I can’t increase my workouts and sustain because I am already at a higher intensity level. What can I do?
If you really think something is medically wrong, ask your doctor about your sudden weight gain. Sudden unexplained weight gain can be a symptom of a disease.
99% of the time, if you're gaining weight, you're eating more than your body needs.
But since you've been consistent for years and suddenly things changed, talk to your doctor.
After your doctor clears any problem, if your weight is still going up, consider it's normal for your body to need fewer calories as you age, and either adjust your intake or accept some weight gain.
Thank you for the great tips. Ivana in my case it is in fourth week of my diet plan weight lost has stopped. Even though i reduced weekly calorie intake scale did not move an inch. Any advices please…
I can do 900 steps in 20min im 160 on 1mph doing that many steps
And i have dropped 1 pound since last week
i'm 100% in a calorie deficit. I aim low (900-1200kcal) because I know of my inaccurate counting and I'll eat more than that without realizing. I do eyeball almost everything but I'm also sticking with low calorie, high volume foods. I work out 3x a week. My tdee on rest days is 1800 and on active days its 2100. I haven't lost any weight. I'm not even sure if I've lost fat. I definitely have more muscle but its only been a month so I'm not sure how much that's contributing to not losing weight. I only want to lose 5-10lbs but nothing is working right now. I've been in a calorie deficit for about 2 months longer than I've been working out (on and off, but more on than off). Consistency doesn't seem to be getting me anywhere.
I'd love some advice. And I'd also like to know how long until I should see my measurements change - they haven't budged either.
If you haven’t lost body fat, by definition you’re not in a calorie deficit. Not sure how you’ve estimated your TDEE (this is almost impossible to do with accuracy), but it can’t be correct if your calorie intake is also somewhat correct. You should be seeing some changes after 2 months. Given that you only want to lose 5-10lbs, this requires specific troubleshooting that I’m unable to do as a comment. Sorry.
You said so yourself : you don't use a food scale and you overeat from your inacurate estimations on top of it.
Mesure everything acurately.
The thing is. The only diet that worked for me in my entite life was KETO. Which is pretty sad because i want to do it without Keto. By eating overall healthy. Im not saying keto is bad but still
There may be elements of keto that you can add that will help you manage your appetite and lose weight without fully “doing keto”. Maybe trying a lower carb diet or making sure to add enough fat to each meal
@@IvanaChapman thanks
Very helpful info!!!
Glad it was useful 😊
Im 5 1' qnd in 139 and I'm trying to figure out my deficit, ive been eating around 1000-1300 a day and im not losing any weight and i write down everything i eat and there calories and still nothing any advice
Hi, is peanut butter good?? Also is it good to always lift heavy weights (am interested in building more mass) or training light and leaving the gym without feeling much exhausted??
In terms of weight loss, you have to manage your intake of peanut butter so it allows you to stay in a calorie deficit. The weight training question is a bit too complicated to answer quickly. It really depends on the person.
How much can I cut without killing my metabolism is 1200 safe ?
That’s about the lowest I would ever suggest. The fewer calories you take in the more you need to pay attention to the nutritional value of your food. It’s less about “killing your metabolism” and more about getting adequate nutrition with a low amount of calories.
Ok so I lost 5lbs my first week and I usually have about 500 calories left over everyday. I don't eat that much anyways because adhd meds take my hunger away. I just choose sugary foods which is bad 👎. I haven't done my second weigh in yet but I am worried if it will work. I know for a fact I am at a calorie deficit. but if it platos what do you do?
Measuring just once every week isn't going to give you a complete picture because your weight varies a bit from day to day. A plateau would be when you're stuck for 8-12 weeks, not just failing to drop weight for one week.
Hey so I’ve been in a calorie deficit for a 2 months and I don’t see a difference in weight. I’m 165lb so that would make my maintenance at 2145-500 =1645.
I’ve been trying to intake less than that l have around 1200-1400 cal a day and I’ve been having more protein intake, and I’ve been eating healthier. I work out 2-3 times a week. I don’t understand why I’m not loosing weight. My goal weight is 125. Can you please help and tell me what I’m doing wrong.
any updates? hopefully you've reached your goal by now!
I see these numbers of over 2,000 calories and laugh. I am 5' 11" and weighed 175 pounds all through my 20's. It took 1,200 calories a day to maintain that. At 2,000 calories a day, I maintained at 240.
Caloric deficite not working, because you cna not calculate the real caloric power of food. That is not true, only with the small amount food. And threw avay fat food
Some days I'm just not hungry. I am not meeting the minimum calories that I set for myself. Can NOT eating enough calories stall weightloss?
Not really. But it can lead to a loss of muscle, which can hurt your weight loss long term. If you’re not hungry, it’s best to at least make sure that your protein intake is high enough.
Although if you’re not hungry enough to eat, how did you gain weight in the first place?
i weight 209 but when i started 2 1/2 weeks ago i weighted 212 im in a calorie deficit of about 1800 on my fitness pal & 2195 on HITMEAL.
I eat more so around 1800Kcal a day but i haven’t lost any weight since then. I work out almost every other day ( or 3 times a week) . the scale just goes higher and higher and starts between 207 & 210 . what do i do?
Go by pant size not by the scale
I am taking below 600 calories per day but not losing weight why, i am doing from almost last 1 week
I suggest talking to your doctor about food amnesia.
I have been eating 1400 calories (i am 15 and 130 pounds) and i walk briskly atleast 2-3 times a week for an hour. I also have dance practice every 4 days but im STILL sfuck at 59kg for 2 weeks can somebody l k what i should do?
Just eat meat
I don't get it. I only eat veges once a day but in a week I didn't loss weight
Try a more reasonable plan that's a balance of protein/carbs/fat and see how that goes.
I've been doing a lot of squats so that will explain it?
Not really. Depends on how much muscle you’ve put on.
I don’t eat enough most days because I am never hungry and I can’t force myself to eat to build up the calories- but need to lose 40lbs before I can have surgery- help please😊
I do have a calorie app for tracking- some days I am over by 100 and most days I am under by few hundred
I’m a little confused. You need to lose weight, but you’re concerned that you’re not eating ENOUGH calories?
@@IvanaChapman yes- I don’t eat a lot and can’t that be keeping me from losing more weight than I am?
Not really. There are small adaptations that occur when you’re losing weight that temporarily reduce your metabolism, but if you have a lot of weight to lose that’s less important. But you can lose muscle if you lose weight too fast.
I just started p90x hitt training again been 2 weeks i havent dropped weight but i do feel lil stronger in my workouts but weight is the same. I did it few months back when i was like 4-6 weeks it was diffeence from the first month working out
I think I mention in this video that nutrition will make the biggest impact on your weight loss. As an aside, I'm not a fan of p90x.
@@IvanaChapman yes nutrition for suree! when do you start seeing small changes? 2 weeks isn’t enough to tell right?
It varies. You may not see a change on the scale, but you should notice some changes (like feeling leaner or reduced waist size) after 2-3 weeks.
Will my weight loss plateau if i eat too less??
It’s not a plateau as such, but there is a point at which it’s hard to go below. Your body makes adaptations to survive and your body’s physical function needs a certain level of macro/micro nutrients.
@@IvanaChapman I do cardio on an empty stomach in the morning for 30mins(3mph level10incline walk) and weight in the evening and another 20 mins cardio after. I have been training for a long time now and i have decent amount of muscle mass( can squat and deadlift above 450lbs). Because of covid I stopped exercising for almost 2 years. I have just started again, im eating around 1200 calories a day, 120-150g protein, 100-150g carbs and the rest in fats, my clothes are getting looser but my weight wont budge!! I have been gaining muscle and strength in the gym but no weight loss is very frustrating!! I weigh 240lbs, need to get down to 200lbs(pre covid weight)What do i do?? Should i do hiit cardio instead and see what happens?? Please help
Unfortunately, that’s a bit too much for me to go into in a short comment. If you want me to go through your plan in detail, I offer weight loss coaching here: www.ivanachapman.com/nutrition-coaching/
I only lost 20 this year! I stopped logging foods in my food journal in March but write down my weight daily. Please help. I'm at 181 at 5'3". I'm now starting to note my foods again. I have also eaten more treats but thought I don't go over total daily calories with the deficit. Help me.
I eat kind of 900 calorie at day, that's my max. But I'm still the, fucking, same 💀
Fuck, I hate it.
But the worse is that I overeat, like in the morning after fasting the past day, but I usually do not get over my 900 calorie deficit. But still the same ...
Probably gonna kill myself at this rate.
You’re only eating 900 calories a day?!
@@IvanaChapman
I am 💀
@@IvanaChapman
That maximum or less
Have you thought about changing that to something more reasonable?
@@IvanaChapman
How?
i’m 14 and eating 1500 cals a day but i don’t see much of a difference. Should i try eating less like 600cals?
My calorie maintenance should be 3,315 because I weigh 255. I've only been taking in 1,704 calories per day. If I want to lose weight faster does that mean I should cut down to like 1,200 calories per day? 🤔
I don't recommend losing weight faster than 1% of your bodyweight per week, as you're more likely to lose muscle otherwise. And there's only so fast that your body will lose weight. It still takes time for the fat to come off. Remember that 3300 is only a theoretical maintenance for someone who is relatively active...it may not be your true maintenance.
1 egg on a toast a day = im still fat
I’m only losing one pound per week
I have zero faith in these "experts" and their advice.
There is no such thing as being in a caloric deficit and not lose weight. Your body can't create mass without energy therefore if you are gaining weight you're not in a caloric deficit.
Yes. That's exactly what I said in the video.
Your 4 reasons were all - you're not in a calorie deficit lol. Not the most helpful video. I've been on ozempic eating 1200-1500 calories per day at 5'9 260lbs and haven't lost a pound in over a month.. I'm dead certain 2 small sandwhiches or 1 sandwhich and a small smoothie isnt 2600 calories.
By definition, if you're not losing weight you're not in a deficit. If you're not losing weight on 1200-1500 calories a day then that's your maintenance calories. Speak to your doctor.
I have thanks. But as you mentioned there would be 4 reasons which you didn’t even cover the most common ones other than not being in a calorie deficit such as medical issues. There is no way that 1200 calories at 5’9 doesn’t put me in a deficit lol. Just saying your video title is inaccurate and there are well known other reasons beyond calorie deficit. The only way I’ve found I can lose weight is running 30miles a week and doing weight training eating 1200-1400 calories a day which equates to losing 0.5lbs per week nothing absurd. There are many medical conditions that can impact weight loss and medications that can make it nearly impossible for some individuals to lose weight. It would be much more helpful to mention that as some people can feel like you’re purely blaming overeating.
I know I'm a bit late to this party, but I'm 5'8'', 170lbs and I wanna lose about 20-25 lbs, which should technically be easy enough! I'm on 1400kcal per day 3-5 days/week training, I track my calories really strictly and I have a bit of muscle mass as well which I don't want to lose. Technically I believe I should be losing at least half a pound per week, but that doesn't seem to be happening for me so far. My weight is exactly the same! I'm afraid to go lower calorie wise because 1. I don't want to lose my hard earned muscle mass, and 2. I have a history of ED, and I'm afraid I might spiral. I've completely eliminated sugar and added fat to help me out with calorie density and accuracy. It seems I'm doing everything. Is there perhaps a period of time before you start losing weight? Could it be because I'm neglecting sleep and water intake?
Sleep and water intake can have some impact, but it’s more related to your behaviour as a result. There can be short periods of adaptation when you won’t see changes, but generally not more than a couple of weeks. How long have you been following your plan without any results?
@@IvanaChapman It seems I spoke too soon, that proves how accurate your advice is, thank you so much. I've now lost about 6 pounds within the span of 10 days, which seems a bit drastic but I'm guessing it's just water weight~ When I wrote this comment I was on the end of my first full week, and had actually gained weight! (probably due to extra retention from strength training) I'm feeling a lot more confident in the system now. Thanks again!
How did it go for you? I'm 5'9, 175lbs and after a week I am at the same weight... 😢
@@nightwish2507It took a while to kick in but I ended up losing 15lbs in the span of 3 months 🥰 I must admit I wasnt 100% consistent on the training or else I would have lost more. It takes patience but above all HONESTY and precision when calorie counting! A big mistake I made was eyeball the cals instead of talking the time to actually weight my food.
Thank you! So the first week you didnt lose anything but than it started? I would be soooo happy to lose 15lbs in 3m. Congrats!🎉💪
I need to loose 80