Help?
TheVirgoddess
Posts: 4,535 Member
A preface: I've been here tracking for almost 10 months, and I've lost 70 pounds so far. I weigh and measure everything. I carefully track my TDEE (with the help of my FitBit) and my deficits. I'm a pretty meticulous logger. I exercise daily, but I don't log it because they are small burns (yoga, weights). I eat between 1300-1500 calories a day and I'm generally pretty good at getting close to my macros (40c/30f/30p).
But, since the beginning of December, I've lost only 2.6 pounds. My average deficit is 3,147 calories a week for that time frame - which should put me (all things being perfect/equal) around a 10 pound loss.
I know I'm closer to my goal now (I'm 163, aiming for 145ish), so weight loss slows down - but frankly I'm getting frustrated.
The only thing I've changed in this time frame is that I've started a new anti-depressant. It has measurably increased my hunger, but I still maintain a good deficit. I'm not sure if it can impact your metabolism so quickly (or at all).
My diary is open - but I'm not looking for criticism on the quality of my intake.
Am I just being too impatient? Should I consider changing my medication? Or should I just calm my t*ts and roll with things for a bit longer?
Thanks in advance
But, since the beginning of December, I've lost only 2.6 pounds. My average deficit is 3,147 calories a week for that time frame - which should put me (all things being perfect/equal) around a 10 pound loss.
I know I'm closer to my goal now (I'm 163, aiming for 145ish), so weight loss slows down - but frankly I'm getting frustrated.
The only thing I've changed in this time frame is that I've started a new anti-depressant. It has measurably increased my hunger, but I still maintain a good deficit. I'm not sure if it can impact your metabolism so quickly (or at all).
My diary is open - but I'm not looking for criticism on the quality of my intake.
Am I just being too impatient? Should I consider changing my medication? Or should I just calm my t*ts and roll with things for a bit longer?
Thanks in advance
0
Replies
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You're probably eating more than you realize. I know people love to say to weigh everything, but it really isn't as accurate as they think. Also, you could be off on how many calories you are burning. You may have reduced your intensity without realizing it.0
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TimothyFish wrote: »You're probably eating more than you realize. I know people love to say to weigh everything, but it really isn't as accurate as they think. Also, you could be off on how many calories you are burning. You may have reduced your intensity without realizing it.
Were that true, I'd have to be off my measurements by 2300 calories a week - that's what you're suggesting the problem is?
I've raised my TDEE average by over 100 calories in the past month, so I'm certainly not doing less.0 -
If I recall correctly, you mentioned in another thread that you've never taken a diet break. Is that correct? If that is the case, I would say that you might want to try one. These are some helpful articles that give you a bit of info about how prolonged caloric deficits affect your body and why diet breaks (and sometimes even mid-weightloss bulks) can be good for you in the long run.
Metabolism: A Practical Guide for Dieters
When To Take A Diet Break
Bulking--A Complete Guide For Beginner's (NOTE: pay attention to the Have You Been Losing Weight A Long Time section.)
The Full Diet Break (NOTE: pay attention to the physiological reasons for diet breaks.)0 -
If I recall correctly, you mentioned in another thread that you've never taken a diet break. Is that correct? If that is the case, I would say that you might want to try one. These are some helpful articles that give you a bit of info about how prolonged caloric deficits affect your body and why diet breaks (and sometimes even mid-weightloss bulks) can be good for you in the long run.
Metabolism: A Practical Guide for Dieters
When To Take A Diet Break
Bulking--A Complete Guide For Beginner's (NOTE: pay attention to the Have You Been Losing Weight A Long Time section.)
The Full Diet Break (NOTE: pay attention to the physiological reasons for diet breaks.)
You have a good memory
I've actually been thinking about a break - just a few days off for mental health. I didn't realize it might help on this side of things. I appreciate you taking the time to get me links
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how long have you been dieting for?
If longer than a year, then I would suspect metabolic adaptation which was lowered your maintenance level...
reverse dieting for a month may be beneficial..
Before I completed my bulk my maintenance level was about 2600; however, now my bulk is over and I am losing about pound per week on 2250, which means my new maintenance level is closer to 2700; however, over this cut it will probably come down some..0 -
I think that is a great idea as well. I have been stuck exactly where you are now for many many months. Don't get me wrong I have had my ups and downs, but I have managed for a good amount of the time to stay at a deficit of something and I have not lost one pound. I have been stuck at 163 forever!! Now over the holidays I gave up and figured I needed a break. Well I didn't log ish. Ended up gaining. Now I am back and being consistent with it and am losing weight again. My goal was 145 just like you also. Now I lowered it, but I understand exactly where you are coming from.TheVirgoddess wrote: »If I recall correctly, you mentioned in another thread that you've never taken a diet break. Is that correct? If that is the case, I would say that you might want to try one. These are some helpful articles that give you a bit of info about how prolonged caloric deficits affect your body and why diet breaks (and sometimes even mid-weightloss bulks) can be good for you in the long run.
Metabolism: A Practical Guide for Dieters
When To Take A Diet Break
Bulking--A Complete Guide For Beginner's (NOTE: pay attention to the Have You Been Losing Weight A Long Time section.)
The Full Diet Break (NOTE: pay attention to the physiological reasons for diet breaks.)
You have a good memory
I've actually been thinking about a break - just a few days off for mental health. I didn't realize it might help on this side of things. I appreciate you taking the time to get me links
Take a break for a week maybe and see if that helps.
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1. Silly question but sometimes people over look things: have you been updating your new lower weight in the TDEE calculations?
2. Are you doing the same workout routines? Try upping the intensity because as your body adapts to workouts you actually can burn less over time.0 -
how long have you been dieting for?
If longer than a year, then I would suspect metabolic adaptation which was lowered your maintenance level...
reverse dieting for a month may be beneficial..
Before I completed my bulk my maintenance level was about 2600; however, now my bulk is over and I am losing about pound per week on 2250, which means my new maintenance level is closer to 2700; however, over this cut it will probably come down some..
10 months now.
What's reverse dieting?0 -
4legsRbetterthan2 wrote: »1. Silly question but sometimes people over look things: have you been updating your new lower weight in the TDEE calculations?
2. Are you doing the same workout routines? Try upping the intensity because as your body adapts to workouts you actually can burn less over time.
1. Yes, I adjust every 10 pounds or so.
2. No, I change it up every week. I do the same yoga routine every morning, but the afternoon session is always something different, more challenging.0 -
Why are you eating so little? I'm a few lbs lighter than you, same goal, and I'm grossing between 2000-2200 now to lose ~2lbs/month (which is actually about the range I've used the majority of my time on MFP)
I agree though with a break.... not for a few days, more like a few weeks or longer. Try to find your true maintenance level, which could take up to a month or longer, and then once you get to that number subtract 10% or opt for a .5lb/week goal. No more than 1lb/week though.0 -
Also looking at your diary, just wondering...
1) the coffee is your own recipe right?
2) are you weighing cooked or raw eggs? Because you might as well just weigh them raw (or not weigh at all, not everyone does) and log it as the actual egg itself. I make omelets, but sometimes I also make scrambled or fried. I always log it as the egg itself, using the brand of eggs that we buy.
3) Are you sure your cheddar cheese matches what you buy? We have multiple cheddar cheeses and they are slightly different re: cals and macros.
4) Same with tuna, is that your recipe?
5) Since you are already weighing most food you might want to start weighing the things you aren't weighing -- tortillas, chocolate, quest bars, etc.0 -
Why are you eating so little? I'm a few lbs lighter than you, same goal, and I'm grossing between 2000-2200 now to lose ~2lbs/month (which is actually about the range I've used the majority of my time on MFP)
I agree though with a break.... not for a few days, more like a few weeks or longer. Try to find your true maintenance level, which could take up to a month or longer, and then once you get to that number subtract 10% or opt for a .5lb/week goal. No more than 1lb/week though.
I put my goal at .5 pounds a week - it gives me 1550. I'm fairly sedentary. My observed TDEE is 1910 (no exercise), but MFP has it around 1780ish, and I haven't adjusted it, because I'm dumb and honestly never thought to. I'm guessing you're a lot more active than I am, too.0 -
I work out about... ~4-5 hours a week max. Most of that is lifting.TheVirgoddess wrote: »Why are you eating so little? I'm a few lbs lighter than you, same goal, and I'm grossing between 2000-2200 now to lose ~2lbs/month (which is actually about the range I've used the majority of my time on MFP)
I agree though with a break.... not for a few days, more like a few weeks or longer. Try to find your true maintenance level, which could take up to a month or longer, and then once you get to that number subtract 10% or opt for a .5lb/week goal. No more than 1lb/week though.
I put my goal at .5 pounds a week - it gives me 1550. I'm fairly sedentary. My observed TDEE is 1910 (no exercise), but MFP has it around 1780ish, and I haven't adjusted it, because I'm dumb and honestly never thought to. I'm guessing you're a lot more active than I am, too.
I'd recommend using an external calculator to estimate your NEAT maintenance needs. LIke exrx.net or health-calc.com. Because MFP calculator is crap, and pretty much no one is sedentary even if they think they are. But if you have seen that you maintain on 1900 without exercise, then 1700 would be a good place to start for a 0.5lb/week weight loss, not 1300-1500 (you seem to be falling closer to 1300 as well). I'm guessing that a diet break would be useful... i don't think you'd really need to do a mini bulk like the links above suggested, though. Just eating at maintenance is fine.0 -
Also looking at your diary, just wondering...
1) the coffee is your own recipe right?
2) are you weighing cooked or raw eggs? Because you might as well just weigh them raw (or not weigh at all, not everyone does) and log it as the actual egg itself. I make omelets, but sometimes I also make scrambled or fried. I always log it as the egg itself, using the brand of eggs that we buy.
3) Are you sure your cheddar cheese matches what you buy? We have multiple cheddar cheeses and they are slightly different re: cals and macros.
4) Same with tuna, is that your recipe?
5) Since you are already weighing most food you might want to start weighing the things you aren't weighing -- tortillas, chocolate, quest bars, etc.
1. Yes, every recipe I use is my own.
2. Cooked, because I use the cooked entry. I don't weight them raw because I make eggs for my kids, too.
3. No, I'm not sure. That's something to think about.
4. Yes, tuna is my recipe.
5. I do actually weigh those things, but the difference is minimal, so I don't really bother logging it. I figure it's a wash.0 -
I work out about... ~4-5 hours a week max. Most of that is lifting.TheVirgoddess wrote: »Why are you eating so little? I'm a few lbs lighter than you, same goal, and I'm grossing between 2000-2200 now to lose ~2lbs/month (which is actually about the range I've used the majority of my time on MFP)
I agree though with a break.... not for a few days, more like a few weeks or longer. Try to find your true maintenance level, which could take up to a month or longer, and then once you get to that number subtract 10% or opt for a .5lb/week goal. No more than 1lb/week though.
I put my goal at .5 pounds a week - it gives me 1550. I'm fairly sedentary. My observed TDEE is 1910 (no exercise), but MFP has it around 1780ish, and I haven't adjusted it, because I'm dumb and honestly never thought to. I'm guessing you're a lot more active than I am, too.
I'd recommend using an external calculator to estimate your NEAT maintenance needs. LIke exrx.net or health-calc.com. Because MFP calculator is crap, and pretty much no one is sedentary even if they think they are. But if you have seen that you maintain on 1900 without exercise, then 1700 would be a good place to start for a 0.5lb/week weight loss, not 1300-1500 (you seem to be falling closer to 1300 as well). I'm guessing that a diet break would be useful... i don't think you'd really need to do a mini bulk like the links above suggested, though. Just eating at maintenance is fine.
Well the 1910 is my TDEE according to my FitBit, which I assumed was more accurate than an online calculator - though I could totally be wrong about that. I don't have an observed maintenance, yet.
When I say break, I mean no logging, anything. I'll do that for a week, then I'll take the next month or so trying to figure out my true maintenance.0 -
TheVirgoddess wrote: »TimothyFish wrote: »You're probably eating more than you realize. I know people love to say to weigh everything, but it really isn't as accurate as they think. Also, you could be off on how many calories you are burning. You may have reduced your intensity without realizing it.
Were that true, I'd have to be off my measurements by 2300 calories a week - that's what you're suggesting the problem is?
I've raised my TDEE average by over 100 calories in the past month, so I'm certainly not doing less.
2300 calories per week isn't hard to do. That is only about 100 calories per meal, if it is incorrect meal tracking alone, but using a step counter to measure activity level is also a source of inaccuracy. Where you wear the device as well as other factors, such as whether you are on even ground or not can make significant differences in its accuracy.0 -
TheVirgoddess wrote: »
Am I just being too impatient? Should I consider changing my medication? Or should I just calm my t*ts and roll with things for a bit longer?
Thanks in advance
Calm my t!ts, haha. That was funny.0 -
TimothyFish wrote: »TheVirgoddess wrote: »TimothyFish wrote: »You're probably eating more than you realize. I know people love to say to weigh everything, but it really isn't as accurate as they think. Also, you could be off on how many calories you are burning. You may have reduced your intensity without realizing it.
Were that true, I'd have to be off my measurements by 2300 calories a week - that's what you're suggesting the problem is?
I've raised my TDEE average by over 100 calories in the past month, so I'm certainly not doing less.
2300 calories per week isn't hard to do. That is only about 100 calories per meal, if it is incorrect meal tracking alone, but using a step counter to measure activity level is also a source of inaccuracy. Where you wear the device as well as other factors, such as whether you are on even ground or not can make significant differences in its accuracy.
I guess I'll find out soon enough how accurate those things have been for me 0 -
TheVirgoddess wrote: »Also looking at your diary, just wondering...
1) the coffee is your own recipe right?
2) are you weighing cooked or raw eggs? Because you might as well just weigh them raw (or not weigh at all, not everyone does) and log it as the actual egg itself. I make omelets, but sometimes I also make scrambled or fried. I always log it as the egg itself, using the brand of eggs that we buy.
3) Are you sure your cheddar cheese matches what you buy? We have multiple cheddar cheeses and they are slightly different re: cals and macros.
4) Same with tuna, is that your recipe?
5) Since you are already weighing most food you might want to start weighing the things you aren't weighing -- tortillas, chocolate, quest bars, etc.
1. Yes, every recipe I use is my own.
2. Cooked, because I use the cooked entry. I don't weight them raw because I make eggs for my kids, too.
3. No, I'm not sure. That's something to think about.
4. Yes, tuna is my recipe.
5. I do actually weigh those things, but the difference is minimal, so I don't really bother logging it. I figure it's a wash.
My issue with weighing eggs cooked is that the caloric information might not be as accurate as just weighing the eggs before cooking; do those entries take into account oil for example? I'd assume that if it doesn't it's just a generic addition. You might want to test that out just to compare - perhaps try making a recipe next time, put in the raw ingredient(s) and then once it's all cooked weigh the entire batch of eggs, then set that weight as the serving size, and then take your own desired amount. I do this for things like pasta and will do this for fries (I've yet to make a large thing of fries). So if you do the recipe and log 50g of eggs, then log the generic entry with the same weight and see how they compare.
I'm sure the cheddar isn't that off, but you never know. Always good to double check any generic entries you use with your name brand stuff just to be sure, and if ito's about the same then keep on logging as you do.0 -
TheVirgoddess wrote: »
I work out about... ~4-5 hours a week max. Most of that is lifting.TheVirgoddess wrote: »Why are you eating so little? I'm a few lbs lighter than you, same goal, and I'm grossing between 2000-2200 now to lose ~2lbs/month (which is actually about the range I've used the majority of my time on MFP)
I agree though with a break.... not for a few days, more like a few weeks or longer. Try to find your true maintenance level, which could take up to a month or longer, and then once you get to that number subtract 10% or opt for a .5lb/week goal. No more than 1lb/week though.
I put my goal at .5 pounds a week - it gives me 1550. I'm fairly sedentary. My observed TDEE is 1910 (no exercise), but MFP has it around 1780ish, and I haven't adjusted it, because I'm dumb and honestly never thought to. I'm guessing you're a lot more active than I am, too.
I'd recommend using an external calculator to estimate your NEAT maintenance needs. LIke exrx.net or health-calc.com. Because MFP calculator is crap, and pretty much no one is sedentary even if they think they are. But if you have seen that you maintain on 1900 without exercise, then 1700 would be a good place to start for a 0.5lb/week weight loss, not 1300-1500 (you seem to be falling closer to 1300 as well). I'm guessing that a diet break would be useful... i don't think you'd really need to do a mini bulk like the links above suggested, though. Just eating at maintenance is fine.
Well the 1910 is my TDEE according to my FitBit, which I assumed was more accurate than an online calculator - though I could totally be wrong about that. I don't have an observed maintenance, yet.
When I say break, I mean no logging, anything. I'll do that for a week, then I'll take the next month or so trying to figure out my true maintenance.
I don't have experience with a fitbit - is this something you wear all day or is it equivalent to a HRM? If the average is about 1900 then I'd definitely recommend that diet break. Work your way up to 1900 over a few weeks, adding in 100-200 calories every week (which is essentially a reverse diet as mentioned earlier, although reverse dieting is usually between 50-100 calories every week or two while mostly increasing carbs and fats but can be an increase of any macro).
I've taken breaks before and still logged. I personally find it easier that way. But either way, I do think you should be working your way up to your maintenance; reversing up to 1900 for the next few weeks might be worth doing before doing a logging break, since it will help you adjust to your estimated maintenance needs and you will probably experience less water weight gain that way.0 -
TheVirgoddess wrote: »Also looking at your diary, just wondering...
1) the coffee is your own recipe right?
2) are you weighing cooked or raw eggs? Because you might as well just weigh them raw (or not weigh at all, not everyone does) and log it as the actual egg itself. I make omelets, but sometimes I also make scrambled or fried. I always log it as the egg itself, using the brand of eggs that we buy.
3) Are you sure your cheddar cheese matches what you buy? We have multiple cheddar cheeses and they are slightly different re: cals and macros.
4) Same with tuna, is that your recipe?
5) Since you are already weighing most food you might want to start weighing the things you aren't weighing -- tortillas, chocolate, quest bars, etc.
1. Yes, every recipe I use is my own.
2. Cooked, because I use the cooked entry. I don't weight them raw because I make eggs for my kids, too.
3. No, I'm not sure. That's something to think about.
4. Yes, tuna is my recipe.
5. I do actually weigh those things, but the difference is minimal, so I don't really bother logging it. I figure it's a wash.
My issue with weighing eggs cooked is that the caloric information might not be as accurate as just weighing the eggs before cooking; do those entries take into account oil for example? I'd assume that if it doesn't it's just a generic addition. You might want to test that out just to compare - perhaps try making a recipe next time, put in the raw ingredient(s) and then once it's all cooked weigh the entire batch of eggs, then set that weight as the serving size, and then take your own desired amount. I do this for things like pasta and will do this for fries (I've yet to make a large thing of fries). So if you do the recipe and log 50g of eggs, then log the generic entry with the same weight and see how they compare.
I'm sure the cheddar isn't that off, but you never know. Always good to double check any generic entries you use with your name brand stuff just to be sure, and if ito's about the same then keep on logging as you do.
I log the butter I use to cook the eggs in separately. I assume that the entry is just the eggs. I'll test it out next time.0 -
I log during my diet breaks too. The only time I haven't logged has been when I was on vacation for a week and on the odd day here and there.0
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TheVirgoddess wrote: »how long have you been dieting for?
If longer than a year, then I would suspect metabolic adaptation which was lowered your maintenance level...
reverse dieting for a month may be beneficial..
Before I completed my bulk my maintenance level was about 2600; however, now my bulk is over and I am losing about pound per week on 2250, which means my new maintenance level is closer to 2700; however, over this cut it will probably come down some..
10 months now.
What's reverse dieting?
you can look it up ..basically you add 100 calories a week until you hit maintenance, and then once you hit maintenance you stay there for two to four weeks, and then slowly go back into a deficit.
slowly increasing the calories helps to reverse the effect of metabolic adaptation ...
Yes, if you have been dieting for ten months, I would suggest going up to maintenance for at least a month and then slowly coming back down...0 -
I really appreciate all your help/input - thank you!0
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I log during my diet breaks too. The only time I haven't logged has been when I was on vacation for a week and on the odd day here and there.
The thing is, I don't want a break so I can eat all the things or pig out. I just feel like I need a mental break from logging. Even when I mentally give myself a "day off", I'm always under goal.0 -
TheVirgoddess wrote: »I log during my diet breaks too. The only time I haven't logged has been when I was on vacation for a week and on the odd day here and there.
The thing is, I don't want a break so I can eat all the things or pig out. I just feel like I need a mental break from logging. Even when I mentally give myself a "day off", I'm always under goal.
That's perfectly valid and you seem to know yourself well enough to know your limits. I generally eat okay, meaning within my calorie goal, even on days when I feel like I've gone "crazy" and eaten everything. It is only very rarely that I truly go off the rails for a day and even then it's one day and then back to normal the next.
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Diet break woman! Two weeks of no logging, no weighing, no measuring! You don't get to hog out or anything, just give your brain a break.0
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have you ever considered getting into strength training? You could set your weight loss at say .5 pound per week loss, and then lift to get rid of body fat and retain muscle...or you could just transition to maintenance, lift heavy, and do a slow recomp for a year...0
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have you ever considered getting into strength training? You could set your weight loss at say .5 pound per week loss, and then lift to get rid of body fat and retain muscle...or you could just transition to maintenance, lift heavy, and do a slow recomp for a year...
I do *really* want to get into lifting, I just don't know where to start. I have hand weights at home that I use now, but I want to get more serious about it.0 -
TheVirgoddess wrote: »have you ever considered getting into strength training? You could set your weight loss at say .5 pound per week loss, and then lift to get rid of body fat and retain muscle...or you could just transition to maintenance, lift heavy, and do a slow recomp for a year...
I do *really* want to get into lifting, I just don't know where to start. I have hand weights at home that I use now, but I want to get more serious about it.
is joining a gym an option???
if yes, then I would recommend checking out stronglifts 5x5 which is a great beginner program...0
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