Scared the weight loss will stop
Roxannehcarter
Posts: 28 Member
Hi all!
I haven't been on here in a while, and only started logging back on in the past few days.
I'm 5'5 - 5'6, 81.1kg (178)
Short term goal (October): below 75kg if possible
Long term goal: 62kg - 65kg
I've lost 2.4kg my first week on MFP, I have been gradually exercising more, eating better in general, cutting out (as much *whisper*) junk food, drinking more water, less coffee and tea etc.
I'm just worried that the weight loss will stop! I always get around a certain weight (72kg) and then it just stops.
I'm on the defult 1200 cals a day.
We have a trip to Florida in October, ideally I would like to lose as much weight as possible! I DO NOT want to feel like a whale on our day trip to Miami, and I want to be able to buy some new *smaller* clothes!
I need some tips, ideas, encouragement from others in my weight loss boat!!
Thank you in advance
I haven't been on here in a while, and only started logging back on in the past few days.
I'm 5'5 - 5'6, 81.1kg (178)
Short term goal (October): below 75kg if possible
Long term goal: 62kg - 65kg
I've lost 2.4kg my first week on MFP, I have been gradually exercising more, eating better in general, cutting out (as much *whisper*) junk food, drinking more water, less coffee and tea etc.
I'm just worried that the weight loss will stop! I always get around a certain weight (72kg) and then it just stops.
I'm on the defult 1200 cals a day.
We have a trip to Florida in October, ideally I would like to lose as much weight as possible! I DO NOT want to feel like a whale on our day trip to Miami, and I want to be able to buy some new *smaller* clothes!
I need some tips, ideas, encouragement from others in my weight loss boat!!
Thank you in advance
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Replies
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You will lose from a caloric deficit. There is no bad food, so get that out of your head.....well maybe kimchee ..GAG! Exercise is for your health and helps the deficit.0
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Haha ooohhhh and the binge I may have in America0
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Don't relax and start eating more when you get to 72kg this time.0
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Liftng4Lis wrote: »You will lose from a caloric deficit. There is no bad food, so get that out of your head.....well maybe kimchee ..GAG! Exercise is for your health and helps the deficit.
What in kimchee???0 -
DeguelloTex wrote: »Don't relax and start eating more when you get to 72kg this time.
Eating more? ??
Can you tell me why?0 -
roxyhholland wrote: »Liftng4Lis wrote: »You will lose from a caloric deficit. There is no bad food, so get that out of your head.....well maybe kimchee ..GAG! Exercise is for your health and helps the deficit.
What in kimchee???
It's like pickled nasty!0 -
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Log your food. Even be a little obsessive about it!
Get a food scale and use it - most especially with things like the ingredients in your main course for a meal, any foods that are high in nutrition but also calorie-dense (peanut butter is a good example), and foods that are kinda risky if you estimate them - like grains. I don't worry if I'm 'off' when I estimate how much fresh spinach I throw into my spinach salad, but I do worry about the hard-boiled egg or almonds I might add.
Be aware of higher-sodium foods. You don't need to worry much about sodium unless your doctor has told you to reduce it, but foods with a lot of sodium will often cause a temporary increase on the scale because of water retention.
Don't freak out over the natural ups and downs and delays in weight loss (hello, hormones. Hello, sodium. Hello, stress. Hello water retention because of muscle repair after a hard workout). Weight loss is not a constant, so learn to focus on your overall weight loss trend rather than what the scale says today.
If you carefully log, and always eat below your deficit, you will lose weight. And the best part is that you can eventually learn to trust that system. I can finally completely relax and enjoy a serving of Talenti gelato without worrying that I screwed up, because I KNOW when it fits into my calories for the week.
Coffee and tea are fine as long as you aren't filling them up with other calories.
I promise, this doesn't have to be complicated or stressful, and you really will be able to let go of that fear about the weight loss. Just stay on the path MFP sets and you'll be fine.
That was great information! Thank you
Someone up the top said to increase my calories when I get to my "stuck" point. Will MFP up my calories?0 -
Ignore the thought that you should eat more when you get to 72kg. If you stop losing weight it is because you are taking in too many calories and not eating at a deficit.0
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roxyhholland wrote: »Log your food. Even be a little obsessive about it!
Get a food scale and use it - most especially with things like the ingredients in your main course for a meal, any foods that are high in nutrition but also calorie-dense (peanut butter is a good example), and foods that are kinda risky if you estimate them - like grains. I don't worry if I'm 'off' when I estimate how much fresh spinach I throw into my spinach salad, but I do worry about the hard-boiled egg or almonds I might add.
Be aware of higher-sodium foods. You don't need to worry much about sodium unless your doctor has told you to reduce it, but foods with a lot of sodium will often cause a temporary increase on the scale because of water retention.
Don't freak out over the natural ups and downs and delays in weight loss (hello, hormones. Hello, sodium. Hello, stress. Hello water retention because of muscle repair after a hard workout). Weight loss is not a constant, so learn to focus on your overall weight loss trend rather than what the scale says today.
If you carefully log, and always eat below your deficit, you will lose weight. And the best part is that you can eventually learn to trust that system. I can finally completely relax and enjoy a serving of Talenti gelato without worrying that I screwed up, because I KNOW when it fits into my calories for the week.
Coffee and tea are fine as long as you aren't filling them up with other calories.
I promise, this doesn't have to be complicated or stressful, and you really will be able to let go of that fear about the weight loss. Just stay on the path MFP sets and you'll be fine.
That was great information! Thank you
Someone up the top said to increase my calories when I get to my "stuck" point. Will MFP up my calories?
I think she meant when u get down to goal or closer dont relax on tracking/counting and start eating more. Usually thats what happens to people. They get so close and revert to old ways. Thats why we get stuck. Keep at a deficit and u will keep losing. Eat at maintainence and u will stop losing. Eat more than maintainence u will gain.
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Don't relax. Don't eat more.roxyhholland wrote: »DeguelloTex wrote: »Don't relax and start eating more when you get to 72kg this time.
Eating more? ??
Can you tell me why?
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I was at 183-185 for almost 2 months amd I kept at it and tightened up the last few days and now uts coming off again. Down to 178 this week and I am 5'6" also.0
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Yes, that's why I said don't start eating more. There's almost no way someone who weighs 72kg would start gaining weight at that low of a calorie level. Almost certainly what happens is that OP loses discipline and starts eating more.Ignore the thought that you should eat more when you get to 72kg. If you stop losing weight it is because you are taking in too many calories and not eating at a deficit.
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DeguelloTex wrote: »
Don't relax. Don't eat more.roxyhholland wrote: »DeguelloTex wrote: »Don't relax and start eating more when you get to 72kg this time.
Eating more? ??
Can you tell me why?
Haha I fully read it wrong!!!0 -
lindaloo9331 wrote: »I was at 183-185 for almost 2 months amd I kept at it and tightened up the last few days and now uts coming off again. Down to 178 this week and I am 5'6" also.
What did you do to tighten up??
More exercise? Eat less? 0 -
Stayed at my calories. I was going over by a little every day. Once I reeled it back in it came off again. Those extra couple hundred were holding me at maintainence basically. I have my lpss set for 1 pound per week so eating over my goal was not a good idea.0
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What is lpss?0
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roxyhholland wrote: »What is lpss?
typo - I think she meant "loss"0 -
Oh haha duh! Should've read it properly0
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Examples of how I recently "tightened up" are:
Use water instead of almond or coconut milk in my ptotein shake.
Have 1/2 English muffin instead of whole.
Eat 3/4 serving of nuts instead of full serving.
Omit a snack when I can do so without getting hungry or craving.
Add an extra, short walk mid afternoon.
A few little changes like this have been easy to incorporate and increased my loss by about 0.5 lb per week which is whst I was looking for. I had slowed to 1 lb or less per week this summer.0 -
A few little changes like this have been easy to incorporate and increased my loss by about 0.5 lb per week which is whst I was looking for. I had slowed to 1 lb or less per week this summer. [/quote]
That's a horrible thought! I can't wait to drop down sizes! Get into my "skinny jeans" comfortably0 -
When you are close to your goal weight/ideal its not going to come off quickly.0
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Liftng4Lis wrote: »You will lose from a caloric deficit. There is no bad food, so get that out of your head.....well maybe kimchee ..GAG! Exercise is for your health and helps the deficit.
This.0 -
roxyhholland wrote: »DeguelloTex wrote: »Don't relax and start eating more when you get to 72kg this time.
Eating more? ??
Can you tell me why?
Other than being pregnant and some rare medical conditions, the only way to gain weight is eating at a calorie surplus.
You said:I always get around a certain weight (72kg) and then it just stops.
It stops because you are eating too much. 0 -
I actually got to the point of pretty much one meal a day to try and "shock" my body. It didn't work at all
We shall see once I get back to that weight I suppose0 -
roxyhholland wrote: »I actually got to the point of pretty much one meal a day to try and "shock" my body. It didn't work at all
We shall see once I get back to that weight I suppose
You can't shock your body, and meal frequency and how often you eat do not affect weight loss.
I suggest you accurately log your food, weigh all solids and measure liquids, and ensure you are eating at a calorie deficit. Eat only 75% of your cardio calories back.
Again, you are eating too much food if you're not losing weight.0 -
Not there yet.. and I'm losing atm. I still have a while before I'm back at that weight0
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It's the vicious yo-yo cycle! You dramatically drop your calories, lose some weight and then crash, plateau as your metabolism slows down. You get discouraged or just want to eat like a normal person and you begin to gain. Now it's harder, why? Because you've lost a ton of lean muscle from extreme calorie deficit and gained mostly fat when your weight increased.
The better way, albeit much slower, is to eat at level that promotes a healthy metabolism with a conservative deficit and lift weights to preserve lean muscle.
The steps:
1. Slowly increase your calorie intake (i.e 250 cal/day) every week.
2. Ignore any instant weight gains, they aren't real, remember (3500 cals is a pound)
3. Continue to increase until you see a 0.5lb (0.22 kg) increase weekly (250 x 7 = 1500 or 0.5 lb)
This is called a metabolism reset. Once you're there, now you know how many calories your body really needs to function. You can then calculate a conservative, healthy deficit of 10-20%.
Please come by the EM2WL group (eat more to weight less) and get some more details.
If you have Periscope, look up EM2WL. The group founder, Kiki, does live talks about the subject and you can watch all of her replays.
NO ONE WANTS TO EAT 1200 CAL/DAY FOR EVER!
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