Been using myfitnesspal to count calories and restrict to 1200-1400 per day given dietitian avdice. But I am not losing fat... Anybody know why this can be? I will go to my regular dietitian appointment but wanted to see other opinions as well

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As someone else pointed out, that might not be too low depending on OPs body. I’m 5’2 and come from a family of just general slow metabolism that carries weight in the stomach. If I want to lose weight, I restrict myself to under 1300 calories. Even with that, I’m generally not hungry. I’ll eat protein rich foods, raw nuts, fruits, and veggies. I also supplement with vitamins and do 20 min of exercise a day. It’s coming off, but ever so slowly. If I ate a 2000 calorie diet though, I’d never see it come off.

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Please, please fire your dietician. 1200-1400 calories is way too low and not sustainable. Also, do not overthink the scale. If you’re working out consistently, your weight might not change because you’re also packing on muscle. Take progress photos every few days and keep it in a photo album to help you visually track your progress as well.

You should take 1-2 weeks to find your maintenance calories — the amount of calories you need to consume to maintain the same body weight. Look into estimates and adjust for 1-2 weeks to find a good number to use as a reference.

Once you find your maintenance calories go on a caloric deficit, it’s easy to start off with anywhere from 250-500 calories off from your maintenance calories. If you’re active, I’d stick to the lower end in terms of calorie reduction... do this until you hit a plateau in your weight loss, then you can either knock off more calories and/or increase exercise.

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@OP, if your caloric intake is too low your body will go into more or less of a “starvation mode” and retain everything. You need to find the sweet spot that is a deficit (calories in < calories out) but not overwhelmingly so

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What are you eating? You can’t lose weight by restricting calories alone if you are still eating a lot of sugars, processed food, etc.

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OP nice- if the workouts are all cardio, then you may need to recalculate your TDEE (calories lost in 1 day w/o exercise) and add in some strength training. If you do weights already, reduce the carbs and up the protein (keeping calories the same) and you should start dropping fat instead of water.

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Are you hungry a lot? I feel like that’s really not a lot of calories

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Not really

How long have you been doing it for? Fat takes WAY longer to go than I expected it to.

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2 months. So far in the first month I only lost 0.5 kg of fat

@SC - we won’t really know whether 12-1400 per day is low or high for you unless you give background. My girlfriend is barely 5 feet tall and eats at maximum 1200 in a day (estimation lol I don’t keep track of what she eats)

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A lot of the time the electric scale body fat % calc are very inaccurate - unless you are a weightlifter and carry a lot of muscle mass for a woman I’d use BMI as a measure of how much weight to lose

Try eating high calories for a couple days and cycle.

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Calorie intake may be too low. What about exercise? Studies show weight lifting and building muscle while also consuming the appropriate amount of protein is the best way.

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Up your protein and lower your carbs. Also get a full hormonal panel blood test incl thyroid. If you are over 35 all kinds of fun hormonal changes can happen and wreak havoc on your weight loss goals.

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Eating below your BMR (google it - the basic amount you have to eat to just survive/have your body do alll necessary process) May put you into starvation mode. Your metabolism will go down/make it harder to lose weight if you keep doing this because it’ll be scared that you’re not giving it enough food/has to hold onto everything. Better to eat slightly higher calories, keep your body happy, and lose weight slower

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Completely beside the topic but myfitnesspal had a massive consumer data breach in the past 2 years. Good luck cutting the cals!

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You need to calculate your TDEE (total daily energy expenditure) online. There’s a ton of calculators out there. But unless we know your height, weight, gender, activity levels, etc., we wouldn’t be able to give you informed advice

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Yeah I think it is the quality of the food I am eating, not just their caloric content...

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I have been in your position and I realized that my weight/fat dropped when I lowered my carbs and increased my protein intake. Initially, I was consuming around 160 grams of carbs and 40 grams of protein. When I increased my protein intake to about 90 grams and reduced my carbs to 100-120 grams and exercised 5 times a week, I dropped about 30 pounds in 3-4 months. My total calorie intake was about the same. For reference, my starting bodyfat % was 34 and is now 29. Some weeks, I didn't lose any fat but kept working towards it.

Again, every body is different and it took some time for me to realize even with exercise and restricting calorie intake, why was I not losing any weight/fat.
Also, I will suggest measuring yourself with a tape to see if you had some fat loss.

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Upgrade to MFP premium, set your goals and use the macro tracking feature. Not all calories are equal and you need to eat the right balance of fat, protein, and carbs to regulate your metabolism and hormones in a healthy way. Restriction doesn’t work! Take progress pics and measurements because by scale won’t tell the whole story if you switch to this tried and true method.

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I encountered this! I use the same calorie range as you (1200-1400) but started lifting weights and doing HIIT training vs. hours of cardio.
I’m on week 6 of my program and holy OUCH but I’m seeing big results. I tried macro counting and fasting... not for me! Good luck!

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Change your dietitian. That's too low.

Also google reverse dieting

Lifting weights?

I had the same outcomes, realized that I needed to recalculate needed calories intake and better track calories burned 1) you may not actually be burning as many calories as you think so you're just not getting to that deficit) and 2)if your deficit is too high (>200-300 calories deficit daily) then your body might be going into starvation mode, and 3) you might actually be losing weight but if you're strength training your muscle/fat ratio is improving but the scale won't budge since muscle weighs more

Starvation mode isn't a real thing. It came from the idea that when you dtarve yourself you are less inclined to walk / do normal daily actions you would otherwise do and therefore use less calories.

1. Is spot on
3. Is true in general but it looks like OP is losing weight, just not fat. A big part of it is because with low protein consumption a larger percent of muscle protein is burned; its important to maintain protein levels and especially so in fat loss, since some weight will always be lost from muscle but you can minimize the %.

likesmart

Could you either share your MFP username so we can see a sample of what you're eating OR add a screenshot of a sample day?

1200-1400 isn't necessarily bad if you're on a specific, carefully regulated plan with at least one higher calorie day per week, but in general it is too low.

And how are you measuring fat loss? I hope its not using a weight scale...

@A5 check out built bars, relatively macro friendly and good taste. Only minor minus is sometimes a bit sticky.

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