I'm not losing weight?

Question

I've been trying to lose weight for about 7 months now. I have probably lost 7-9ish pounds. I go to the gym about 3-4 times a week and weight train, and am usually there for 1 and a half hours. On days I don't go to the gym I do 30-50 mins of HIIT or weight training at home. I usually have 2 rest days. I am female and 5'7", I weight about 140lbs. I recently started counting calories/macros. I eat 1600 calories a day. I used to have 1 cheat meal a week where I would go 500 calories over my goal for the day. But now have started having a cheat meal every two weeks while staying under my calorie goal.
My diet is NOT the best. I live with my family who buys the groceries so I can't control the amount of fruit/vegetables they purchase. (not a lot) I eat a lot of carbs, like oatmeal/toast/rice and more fruits than I should eat because we don't have many vegetables. I eat eggs on the daily and have whey protein powder that I eat every couple of days, along with some form of meat with vegetables for supper. I use unsweetened almond milk and only drink water. (about 5-6 cups a day) 
Am I eating too much/too little? Is my cheat day ruining everything?.
Marcos are: Protien- 112g, carbs-200g, fat-49g  
My meals a day are roughly this: breakfast- oatmeal with a fruit, 2 tsp of sugar, and toast w/ peanut butter; lunch- 2 eggs or noodles/rice (white bread/rice); supper- meat with fried or boiled vegetables; meal 4- oatmeal or protein/fruit smoothie; snack- oatmeal banana muffin or a fruit

wellnessexpert · Accepted Answer

You can use online estimator tools like the on IIFYM site. Put in your information and it will calculate your calorie estimations.
Then you can track what you eat using myfitnesspal or apps like that. 
You can take your measurements and also weigh yourself 1-2 times a week, at the same days first thing in the morning.
These would be your observations.

Then take a look at your trend - NOT the instant readings. If your weight/measurement trend is going up, then cut slowly from your food. Keep doing strength training and try to preserve your muscles.

If scale doesn't change but your measurements are going down, this means that your hormones or other things are effecting your weight temporarily. Don't feel bad, keep going because your measurements are telling you that it's going good. Scales are mind fuckers, that's why taking measurements is good.

If your trend is going down, it's good news and your body is responding to your current deficit.

itsrizl · Answer

Cut out bread? What? Hahahaha that's the worst thing I've ever heard. Your already way to strict on your diet, you must change your exercise, because your body has developed into this exercise. Start lifting more weights, don't worry, you won't becom a bodybuilder unless you take steroids and eat 5000 calories. You will gain some muscle that will burn more calories.

Remember, the more muscle your body has, the more calories your body burns automatically. Eat more protein and carbohydrates, you must. Try more weight lifting, push yourself and see more results.

One more thing, eating fat doesn't make you fat, it's the amount of calories you intake that matters. 1600 calories are perfect, make sure to add more protein, trust me, and you should watch Athlean-X and Elliott Hulse even if they are guys.

Good luck.

ANA ANTON · Answer

Try and cut out bread. I know it's difficult but that's one of the only things you can do at the point. Try and I sing substitutes for it and see if you can eat more fruits and veggies because diet is one of the major things you need to look in.

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I'm not losing weight?

3 Answers