I’m 5’11" and weigh 193lbs. I was at 210lbs earlier this year and lost weight slowly by cutting out fast food and eating cleaner. But now I’m stuck around 194lbs, and I haven’t lost anything more for weeks. So I decided to cut out beer and start tracking my food. I’ve been doing it for a month, and according to my calorie tracker, I should be eating 2150 calories a day to reach 180lbs by February.
I initially went over my calorie limit in the first few days, but for the past two weeks, I’ve been sticking to my daily budget. Still, the scale barely moves; maybe I’ve lost 1lb.
I’m not sure what’s going on. I’ve been careful with my food and tracking almost everything, except low-calorie things like lettuce, mustard, and zero-calorie soda. I’m really discouraged because I’ve made a huge change, and after 3 weeks, I haven’t seen any significant weight loss.
Should I give it more time? What else could I be missing?
@Nori
The issue is I don’t have much energy for my commute when I bike home. If I cut calories more, I might not have enough energy to ride. I can deal with being low on energy at home or work, but I can’t have my legs feeling like jelly while cycling. That’s dangerous.
@Harlow
Try eating more balanced meals, especially before you ride.
Maybe add a quick snack before your cycle home, like a banana and protein yogurt, which adds about 250 calories.
I usually have a 300-calorie breakfast, a couple of fruits around 10:30, and then lunch at 12:30. If you can, have another low-calorie snack around 3-4pm.
Give it a go. Your body will adjust. But make sure you’re eating enough to stay safe while cycling.
@Harlow
It might not be sustainable long-term if you’re cutting calories so much that it affects your exercise. When you’re restricting too much, it’s harder to maintain your progress in the long run.
Even if you replace all the calories you burn with food, the weight loss will be slower but healthier. Being a little hungry while sitting around is fine, but overdoing it can cause problems for your energy levels.
Try eating around 200 calories of carbs 15 minutes before your ride. This will help preserve your glycogen stores, give you more energy, and help you feel better. You don’t have to increase your total calories, just shift things around to make sure you have enough fuel for your ride.
Zora said: @Harlow
What kind of exercise are you doing, and how often do you do it? How long are your sessions?
I bike to work 4 times a week from spring to fall. In the winter, I can ride when the weather’s decent, but once the snow hits, I stop. I live 6 miles from work, but I often take different routes that can be as long as 15 miles. Some of my rides take 30 minutes, while others last up to an hour and a half. I often climb 1000 feet on some of the routes. Overall, I bike around 700 miles a year.
Since starting my calorie deficit, I haven’t been biking much because it’s been cold and rainy.
How are you feeling in the deficit? Do you feel dizzy or light-headed? What’s your macro breakdown? I’m also trying to cut weight but I’ve done it before, so I understand how frustrating it can be.
You’ve only been tracking for 2 weeks. Give it some more time for your body to adjust. Weight loss is influenced by many things, like hormones and water retention. Don’t get discouraged; stick with it for a couple more weeks. If you still don’t see progress, then it might be time to reassess your approach.
Try controlling your insulin levels as well. Fasting, low carb, getting enough sleep, and staying hydrated could help. Once you break that barrier, the calories will start to work.