i am only eating 500 calories. Topic
Rileyy
02/08/23
Im trying to lose weight and have no idea what to do. I have been eating like for almost a month and haven't lost weight since the 3rd week. I am still eating only 600 calories a day while going to the gym at night and doing about an hour of cardio one day and the next weight lifting, and I do this the whole week. Is there anything I should change to lose weight faster? I am 19 years old, 5,8, and 250 pounds.i’m scared of increasing my calories and gaining weight, and for some reason i’m not hungry at all i get full with only these 500 calories.
U1194399529
02/08/23
Definitely visit the doctor if you are having these issues. 600 is not sustainable or healthy. A likely cause for lack of weight loss is poor sleep or lack or rest. Along with this if it’s your first time regularly going to the gym it’s likely you are just putting on muscle faster than you are losing weight(this is good), I put on 15 lbs when I started lifting for the first time and only about a month in am I starting to drop fat at the normal rate. General rule is stay at 500 calorie deficit (500 below maintenance calories) for 1lb fat loss a week or 1000 calorie deficit for 2lb fat loss a week. Stay positive and remember that just by going and trying to be healthy you are doing 90% more than anyone else! You rock!
Rileyy
02/08/23
thank you and i will try bumping them up tomorrow. the only bad part is i am on adderall for adhd medication so it’s hard for me to eat when i take it.
U1194477611
02/10/23
Try loading up a smoothie to increase your calories or high protein snacks are also high in calories. Protein is also important in your weight loss journey. Good luck 🥰
Dietician
02/10/23
replied to Rileyy
Hi Rileyy-
Welcome to MyNetDiary! Sorry to hear the scale is not reflecting your hard work. I realize this can be frustrating and cause doubt in the process.
I can tell you are working really hard and have made great strides with your cardio and weight lifting. Good for you!
Here are some things to keep in mind regarding weight loss.
1. Set a realistic goal. It sounds like you were losing for the first 3 weeks and then hit a plateau.
This article helps you set a healthy weight loss goal: https://www.mynetdiary.com/how-to-set-a-goal-weight.html
2. The app takes the guesswork out of calculating how many calories you'll need to lose weight. Simply follow the budget set for you and if you find after a few weeks you still aren't losing, let us know.
3. Make sure to turn off the setting in the app : Add exercise calories to budget." This does not mean we don't recommend exercise. Research has shown that exercising around 1 hour a day can really help with weight loss. However, we do not suggest eating back the calories you burned from your exercise.
4. Are you diligent about measuring and weighing portions? If you've been at this for 1 month, you are likely very familiar with tracking. Double-check this article to make sure you aren't missing aspects of portion estimation: https://www.mynetdiary.com/estimating-portions-for-food-diary.html
5. Make sure to eat 3 meals/day, even if you aren't sure you are hungry-
One of the side effects of taking Adderall is a loss of appetite. If you can't eat very much at one time, try eating 4/day, something about every 3 hours. Not meeting your calorie and nutrient needs each day can lead to nutrient deficiencies. These articles provide healthy meal and snack ideas: https://www.mynetdiary.com/healthy-plate-method.html
https://www.mynetdiary.com/superfoods-for-your-immune-system-try-these-20-immune-boosting-snacks-at-less-than-150-calories-each.html
Please keep us updated on your progress! We are cheering you on~ Joanna
i am only eating 500 calories.
