Hit a weight-loss wall...NEED SUGGESTIONS

jessicarobinson00

I am 5'4" and 148 lbs....over the last 9 months I have lost 22 lbs and I'm hoping to hit my personal goal weight of 145. Since last October, I haven't lost any weight (although I have lost inches) and am hoping to slim down the last 3 probably vanity pounds. I keep my calorie intake between 1400 and 1700/day and workout 5-6 days/week for 45 minutes usually burning between 300-350 calories a day. Personally, I don't like the slender look, I'm pushing for an athletic build as I have an hour glass shape. I usually focus on the elliptical, weight lifting, and recumbent bikes when at the gym....What can I change in what I'm doing to slim down these last few pounds and hit my goal!?!?! Any suggestions are welcome!

0somuchbetter0

Simply cut your calories a little -- if you're not losing at 1400, eat 1300. Weigh your food to make sure it's accurate.

diannethegeek

Since it's just the last few pounds, the weight loss is naturally going to be slow. It might be time to reconsider your goals and focus less on the scale and more on body recomposition.

Opening your diary might help get you more specific advice. The most common problems we see come from underestimating calories eaten and overestimating calories burned.

You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

Camo_xxx

Only one suggestion is going to help you lose fat again, Go back to eating at a calorie deficit.

jessicarobinson00

I don't weigh my food and probably should. I work out in the evening after a light dinner and usually only drink tea before bed. Any ideas on what I should be consuming post workout?

Camo_xxx

Before you start worrying about pre & post workout macros I would get a handle on your calorie deficit if your goal is fat loss. You should be weighing and tracking every bite of food. If you are not you really have no clue how many calories you are consuming.

After you get your daily calorie intake figured out you can start fine tuning it and hone your macros to suit your workout routine.