Why Am I Not Losing Weight?

This is based on personal experience and a lot of research on my behalf, haha. sana magiging useful din siya para sa inyo (to those looking at fat loss) but I don't want to get into the science aspect of it. Basta dapat nyo lang malaman kung ba't tayo nagplateau, and what we can do with it.

--

So, we all hit a point where we "plateau" at a certain weight. The scale doesn't seem to change anymore, no matter how drastic our cuts might seem to be. Here are some contributing factors to that plateau:

1. Your body has grown accustomed to your routine. Switch it up. A few weeks ago you might have been burning a lot of calories doing cardio, but the body adapts to it. Increase the intensity of your cardio, try high intensity interval training instead of stable, moderate intensity. Sprint for 30 seconds, and walk for a minute - repeat the cycle. Or increase the weights that you've been lifting.

2. You're underestimating your food intake. Ang weight loss talaga ay based on the calories in vs. calories out principle. If for example you started at 210 lbs, and now you weigh in at 180 lbs, you can't eat the same things kasi your energy expenditure decreases as you lose weight. Maraming online calculators available to calculate your calorie needs per day. Try adjusting your calorie needs accordingly whenever you lose weight.

3. You're holding water weight. Drink more water! Usually sabi ng mga tao na you have to eliminate sodium (dapat walang lasa yung pagkain mo etc.) pero walang problemang kumain ng maalat, basta't uminom lang kayo ng tubig. Aim for at least a gallon of water a day. Sa mga ladies, our monthly cycle contributes to holding water weight, so don't be scared pag biglang naggain kayo ng weight! It's just water weight, and it should be gone by the time your period is over.

PERO.. GINAWA KO NA LAHAT YAN. INIIBA KO NA ROUTINE KO, CINACALCULATE KO PA LAHAT NG KINAIN KO, AT UMIINOM AKO NG TUBIG! WHY AM I STILL NOT LOSING?

When you put your body under a lot of stress, nagstrenuous exercise ka pa, tapos sobrang laki pa ng calorie deficit mo, magloloko ang hormones (leptin/ghrelin/cortisol) mo. So it holds on to as much weight as it can. If you've been under a deficit for a very long time, try eating above maintenance once a week (a refeed) to inform your body that you aren't undereating. We have natural defense mechanisms sa body eh, so dapat talaga we need to know how to manipulate it.

And finally, if wala talaga.. you might have a thyroid problem. So get checked up as the very last resort!

--

Hope that helps :D
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Comments

  • SkkinSkkin Posts: 870
    good post mam :)
  • it may be due to tension,stress etc try eating vegetables and having a vegetarian diet for a change.
    and try to do some cardio exercises because these exercises are best for fitness and weight loss ...
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  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    cheesecake wrote:
    If you've been under a deficit for a very long time, try eating above maintenance once a week (a refeed) to inform your body that you aren't undereating. We have natural defense mechanisms sa body eh, so dapat talaga we need to know how to manipulate it.

    Lady Cheesecake ako ay may katanungan sa linyang ito. when you say "refeed" meaning aangat mo ulit intake mo ng calories dun sa required calorie levels mo tama po ba? (exmaple, your daily required is 2000 calories, but since youve been on diet by only taking 1500 calories per day pag nag plateau ka, angat mo ulit to 2000cals intake mo for one day?). :)

  • ako naman lage akong bloated, hindi ko maintindihan baket lol
  • donbuhdonbuh Posts: 3,164C-Class
    kabag yan dalton..ahahaha..ako tambay lang tlaga yung mga ab fats...sinulatan ko na nga ng:

    "Bawal ang Tambay Dito!!!"

    alang epekto...
  • Lady Cheesecake ako ay may katanungan sa linyang ito. when you say "refeed" meaning aangat mo ulit intake mo ng calories dun sa required calorie levels mo tama po ba? (exmaple, your daily required is 2000 calories, but since youve been on diet by only taking 1500 calories per day pag nag plateau ka, angat mo ulit to 2000cals intake mo for one day?). :)



    yup, or even over maintenance (just don't overdo it) :D
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    cheesecake wrote:
    Lady Cheesecake ako ay may katanungan sa linyang ito. when you say "refeed" meaning aangat mo ulit intake mo ng calories dun sa required calorie levels mo tama po ba? (exmaple, your daily required is 2000 calories, but since youve been on diet by only taking 1500 calories per day pag nag plateau ka, angat mo ulit to 2000cals intake mo for one day?). :)



    yup, or even over maintenance (just don't overdo it) :D

    Sa Wakas ang pinakaiintay kong reply ni lady cheese! :D haha. So sa tingin mo madam, mas maigi bang gawin to pag "cheat day" mo para isang pasadahan na lang? Salamat sa sagot! :D
  • The good way to lose wait is walking and yoga.....
    its good for the best health and fitness.....
  • Mighty_OakMighty_Oak Posts: 3,940
    Instead of focusing on cardio, lift heavy instead. Also if you wanna do cardio make sure it targets fat loss like complexes.
  • toysuki07toysuki07 Posts: 1,049D-Class
    cardio helps on burning fats during and after the exercise (resting period).
  • Mighty_OakMighty_Oak Posts: 3,940
    toysuki07 wrote:
    cardio helps on burning fats during and after the exercise (resting period).

    Ok what types of cardio focuses on burning fats? Don't you think what I mentioned which are complexes is not one of those?

    Are you sure that the EPOC generated by cardio is greater than lifting heavy? Care to share some literature on it?
  • iLIKE :D
  • toysuki07toysuki07 Posts: 1,049D-Class
    Mighty_Oak wrote:
    toysuki07 wrote:
    cardio helps on burning fats during and after the exercise (resting period).

    Ok what types of cardio focuses on burning fats? Don't you think what I mentioned which are complexes is not one of those?

    Are you sure that the EPOC generated by cardio is greater than lifting heavy? Care to share some literature on it?

    not 'focuses on burning but 'helps in burning together with strong muscles... I read it in Sean N's ebook XD
  • Mighty_OakMighty_Oak Posts: 3,940
    ^But not all forms of cardio are geared towards fat burning and retaining lean muscle mass at the same time.
  • Do you think it's possible to lose fat without losing weight? feeling ko kasi I'm loosing fat.. kasi titignan ko sarili ko sa salamin parang nagiging lean ako... hindi nako bumababa sa 152lbs eh... 5'5 1/2 height ko..
  • aloy0511aloy0511 Posts: 948
    @liquidvamp

    yep possbile yan lalo na pag nag gygym ka kasi remember muscle is heavier than fat.
    kaya kahit na straight ka lang sa 152lbs kung parang nagiging manipis ka naman eh di ibig sabihin napapalitan ng muscles ung fat mo
  • Liquidvamp wrote:
    Do you think it's possible to lose fat without losing weight? feeling ko kasi I'm loosing fat.. kasi titignan ko sarili ko sa salamin parang nagiging lean ako... hindi nako bumababa sa 152lbs eh... 5'5 1/2 height ko..

    theoretically oo, body recomposition yan pero generally ppl follow bulk/cut cycles kasi recomp takes too long..
  • mrlouiemrlouie Posts: 105
    aloy0511 wrote:
    @liquidvamp

    yep possbile yan lalo na pag nag gygym ka kasi remember muscle is heavier than fat.
    kaya kahit na straight ka lang sa 152lbs kung parang nagiging manipis ka naman eh di ibig sabihin napapalitan ng muscles ung fat mo


    salamat sir,
    nalinwan ako dito,napansin ko din kasi sa itsura ko na nawawala yung ibang taba ko pero kumokorte then yung timbang ko naman hindi bumababa
  • cheesecake wrote:
    Lady Cheesecake ako ay may katanungan sa linyang ito. when you say "refeed" meaning aangat mo ulit intake mo ng calories dun sa required calorie levels mo tama po ba? (exmaple, your daily required is 2000 calories, but since youve been on diet by only taking 1500 calories per day pag nag plateau ka, angat mo ulit to 2000cals intake mo for one day?). :)



    yup, or even over maintenance (just don't overdo it) :D

    I read somewhere na effective ito. They call it caloric zig zagging. Havent tried it though. I will definitely try this on my next cutting cycle.
  • XianHijasXianHijas Posts: 10
    cheesecake wrote:
    This is based on personal experience and a lot of research on my behalf, haha. sana magiging useful din siya para sa inyo (to those looking at fat loss) but I don't want to get into the science aspect of it. Basta dapat nyo lang malaman kung ba't tayo nagplateau, and what we can do with it.

    --

    So, we all hit a point where we "plateau" at a certain weight. The scale doesn't seem to change anymore, no matter how drastic our cuts might seem to be. Here are some contributing factors to that plateau:

    1. Your body has grown accustomed to your routine. Switch it up. A few weeks ago you might have been burning a lot of calories doing cardio, but the body adapts to it. Increase the intensity of your cardio, try high intensity interval training instead of stable, moderate intensity. Sprint for 30 seconds, and walk for a minute - repeat the cycle. Or increase the weights that you've been lifting.

    2. You're underestimating your food intake. Ang weight loss talaga ay based on the calories in vs. calories out principle. If for example you started at 210 lbs, and now you weigh in at 180 lbs, you can't eat the same things kasi your energy expenditure decreases as you lose weight. Maraming online calculators available to calculate your calorie needs per day. Try adjusting your calorie needs accordingly whenever you lose weight.

    3. You're holding water weight. Drink more water! Usually sabi ng mga tao na you have to eliminate sodium (dapat walang lasa yung pagkain mo etc.) pero walang problemang kumain ng maalat, basta't uminom lang kayo ng tubig. Aim for at least a gallon of water a day. Sa mga ladies, our monthly cycle contributes to holding water weight, so don't be scared pag biglang naggain kayo ng weight! It's just water weight, and it should be gone by the time your period is over.

    PERO.. GINAWA KO NA LAHAT YAN. INIIBA KO NA ROUTINE KO, CINACALCULATE KO PA LAHAT NG KINAIN KO, AT UMIINOM AKO NG TUBIG! WHY AM I STILL NOT LOSING?

    When you put your body under a lot of stress, nagstrenuous exercise ka pa, tapos sobrang laki pa ng calorie deficit mo, magloloko ang hormones (leptin/ghrelin/cortisol) mo. So it holds on to as much weight as it can. If you've been under a deficit for a very long time, try eating above maintenance once a week (a refeed) to inform your body that you aren't undereating. We have natural defense mechanisms sa body eh, so dapat talaga we need to know how to manipulate it.

    And finally, if wala talaga.. you might have a thyroid problem. So get checked up as the very last resort!

    --

    Hope that helps :D

    Let me add more

    4. You're depending on the weighing scale
    You must know that weight is different from bodyfat
    weight = bones, organs, fats, muscles, water and foods in your stomach
    bodyfat = fat

    so the best way to know if you're losing fat or not... is to take measure them in measurements.
    measure your belly, chest, ab, arms etc. if it goes down, you're losing fat.

    5. Depending on the supplements
    A lot of people are being brainwashed by advertisements with diet pills, fat burners, weight loss pills etc.
    THEY DON'T WORK... losing fat is simple as A-B-C
    -Eat under your maintenance (caloric deficit)
    -Drink lots of water
    -Do your cardio exercises (jogging, walking, cycling)
    -Sleep!

    These are very simple steps in order to lose fat.

    6. NOT BEING PATIENT
    No one can tell when you're going to have flat stomach or belly...
    you just have to keep dieting and dieting until you reach it..
    be PATIENT, and it will be worth it in the end :)
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