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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Looking at your food  and assuming you’re undercounting by about 20% (which is typically the case for people not using a food scale) you’re not eating weight loss calories.

Do you use an HR monitor to confirm your workouts are getting up to the cardio zone?[/quote]

I'm not, I don't have one...[/quote]

[b]Buy a food scale,[/b] an accurate HR monitor (I use Apple Watch with Zones app) and [b]find a good calorie counting app like MyFitnessPal[/b]. Maybe your metabolism really has changed but first get yourself more accurate information about what you’re eating and doing. [/quote]

This!  People are pretty terrible at estimating how many calories they consume. An estimate of 3oz of chicken could easily be double that. So many people say I am eating X and can't lose weight. Then when you really probe/look at what they are eating 7 days a week and you find out that they aren't tracking weekend meals, random handful of nuts, the ton of cream they put in their coffee, and so forth. You need to track 7 days a week, all food, all meals to really know what you are consuming.

Calories are also dependent on how much you weigh/your goal weight. A good calorie range to aim for is to multiply your goal body weight by 10-11.5 to give you a calorie range to aim for. So if your goal weight is 150lbs your daily calorie target would be 1500-1725 calories/day. When someone with this goal weight says "but I eat 1200 calories/day and can't lose or I can only lose at 1200 cal/day" they aren't accurately tracking. Now obviously if the standard is that you "aren't losing" unless the scale is moving down 2+ lbs/week then yes, you will need to eat very low calorie to lose at a very fast rate.

I am also a huge fan of daily weight measurements. Weighing myself daily and tracking that has completely changed my life/weight loss. Weight fluctuates every day and only weighing in once a week doesn't always give a clear picture of weight loss. With daily measurements you can more accurately see your weight trend over time. Which is even more important when weight loss is on the slower side. [/quote]

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