Open Diary. Hit Plateau. Need advice.

jessicagilb

I haven't lost even a tenth of a pound in 2 weeks! This is demoralizing. I jog 4 days a week. I also do strength exercises I don't log. I do have a cheat day a week but I'm reducing that down to a cheat meal this week. I don't know whats going on.... I'm 177lb @ 5'1- my cal goal is 1350. I'm prepared for whatever you have to say I need to change.

Hit me.

jenncornelsen

your diary is still closed.

alpine1994

Yeah I can't see your diary either.

A few possibilities just from experience:
1. Are you logging your cheat day? If not, you could be seriously overdoing it and making up for the deficit for the week and essentially maintaining. Unlikely but possible.
2. Are you weighing and/or measuring all of your food (including recipe ingredients?). That makes a big difference with calorie accuracy.
3. Sometimes I wouldn't change a thing with my diet/exercise and I wouldn't lose anything in weeks (or sometimes even gain) and then BAM I would lose like 3-4lbs the next week. It's frustrating but if you honestly think your calories are in check, you might just have to wait it out and it will fall off in time.

Good luck!

4legsRbetterthan2

alpine1994 wrote: »

Yeah I can't see your diary either.

A few possibilities just from experience:
1. Are you logging your cheat day? If not, you could be seriously overdoing it and making up for the deficit for the week and essentially maintaining. Unlikely but possible.
2. Are you weighing and/or measuring all of your food (including recipe ingredients?). That makes a big difference with calorie accuracy.
3. Sometimes I wouldn't change a thing with my diet/exercise and I wouldn't lose anything in weeks (or sometimes even gain) and then BAM I would lose like 3-4lbs the next week. It's frustrating but if you honestly think your calories are in check, you might just have to wait it out and it will fall off in time.

Good luck!

what I would have typed, but she already did

jessicagilb

Sorry guess it was opened to friends onky. Got it public now

jessicagilb

alpine1994 wrote: »

Yeah I can't see your diary either.

A few possibilities just from experience:
1. Are you logging your cheat day? If not, you could be seriously overdoing it and making up for the deficit for the week and essentially maintaining. Unlikely but possible.
2. Are you weighing and/or measuring all of your food (including recipe ingredients?). That makes a big difference with calorie accuracy.
3. Sometimes I wouldn't change a thing with my diet/exercise and I wouldn't lose anything in weeks (or sometimes even gain) and then BAM I would lose like 3-4lbs the next week. It's frustrating but if you honestly think your calories are in check, you might just have to wait it out and it will fall off in time.

Good luck!

I don't log my cheat day.. I'll be logging my cheat meal that I'll be changing.

I weigh everything with a kitchen scale and scan labels as much as possible for accuracy

Thanks for the feedback

spookyface

THANKS RESPONDERS THAT HELPED ME ALSO KNOW I'm NOT ALONE WITH PLATEAUS.

pksivakumar

My 2 cents: I see Raisin in ur food dairy. grapes (fresh) or raisin (dried) are high in GI index. Try to consume foods that are low or moderate in GI index. Also, you hit a plateau when u do the same exercise again and again so your body gets efficient in doing them by burning fewer calories. Try considering jogging at faster speed or interval training (example: run as fast as u can for a minute and walk for a minute). Also in strength training, consider increasing the weight resistance. This way you can overcome plateau. Not my words as i am no expert on this. This is from what I read over period of time on net/forums.

kathyk519

Just looking at your numbers - I added all of your calories for 6 days (last saturday to yesterday) and took off your exercise and averaged it - you average about 1552 each day, if you are a logging correctly. Your cheat day was 3000 calories, but lumped together, so I am not certain that is correct or not. What is your baseline of calories needed (BMR, I think), if you were not reducing calories and just wanting to maintain? Not sure if this is helpful, maybe just a different way of looking at it.

jessicagilb

My maintenance would upper around 2100cal.. so I'd still be a deficit

4legsRbetterthan2

log everything, every single day, even if you are cheating or splurging or whatever, if you don't know what you are eating you don't know how much you should be losing

I see you eat out a bit, nothing wrong with that but make sure you are really logging everything. Do the reaserch yourself and see what their nutrition facts are including. I go to a sandwich shop once a week pretty much and found out after months of doing this that their nutrition for my sandwich didnt include mayo, and mayo was an extra 250 (dont ask me what the heck kind of crazy mayo they use!) calories I was not accounting for. These types of things can really add up if you aren't being careful. Make sure any condiments are included in the calculation or log them.

kpw818

Hi,

1. It looks like you are eating back all of your exercise calories. I would re-evaluate this. MFP calculates high. I would go with a .72 x body weight formula for a better idea.
2. Eating out: Really easy to underestimate calories here. Restaurants add extra oil, butter, etc to make a simple dish go higher in calories. I would tack on an extra percent to your whole meal, especially if nutrition information isn't available.
3. Vary your exercise. Go longer. Go faster. If you enjoy jogging, I recommend signing up for a race and working towards a goal there. If you are consistently doing 30 minutes on a treadmill, I recommend doing a 5K! There are a ton of fun ones out there, and that would be a great goal to work towards, as well as giving you some motivation to push it a little

Our bodies adapt to the stressors we put on them. If we don't push harder, we don't see results, be it increased strength, speed, or weight loss. I used to run 4 times a week but only for 30 minutes. I never got faster. I added weight lifting, hill work, and speed work, and consistent long runs, and I've improved as a runner overall.

I hope that helps!

leggup

3/27:
cinnamon sugar, 2 serving(s) 0 calories: What has 'sugar' an zero calories?
Beef Rump Roast - Cooked, 3 oz: what brand? If it's USDA data, it should be marked as raw, not cookies. Cooked with what? Oil? Butter? Seasonings?
3/26:
Country Crock - Margarine With Calcium, 5 grams (1tbs): You only used 5 grams total, in the pan and on your pancakes?
All Recipes - Slow Cooker Pulled Pork (Root Beer), 1.5 oz (112g): did you enter this into the recipe generator?
Nathans's - Chili Cheese Dog, 1 Dog: Does this include the bun and fixins?
Running (jogging), 5 mph (12 min mile) 1 minute 34 calories burned: Seems high. Why is 1 minute separate from the 20 minute exercise on the same day?
3/25:
meatballs, 2 serving(s): what brand? How many oz? are they cooked in oil?
Spaghetti, 1.5 serving(s): what brand? How many oz?
Olive Garden - Bread Stick (With Garlic-butter Spread), 1.25 stick: If you were at olive garden, why did you log generic meatballs and spaghetti?

Looks like you have a few issues:
1. Picking generic entries
2. Picking entries that are suspiciously low calorie that have been entered by other people.
3. Exercise logging twice (there are several days that have like, 20 minutes and 1 minutes of running).
4. Using other peoples' recipes.