No Seeing Any Progress

bound4beauty

I hope you guys can help. I've been losing and gaining the same three pounds for about 2 months now. I've kept meticulous records in a spreadsheet of my daily calorie consumption and since getting a Fitbit, my daily calorie output. Any guidance you can provide would be greatly appreciated.

Height: 5 feet and 1/2 inch
Weight: 196
Age:Turning 52 on July 13th
Body Fat: 46% (done at the gym about 3 weeks ago)

What's your current gross intake of calories, on average? - I have been playing around with my calorie level trying to find something that works. It has ranged from 1632 to 1831 with a six week average of 1727

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!). Averaged over the last six days:

Carbs: 173
Fat: 63
Protein 123

Do you use a food scale and measure everything? - Yes, I weigh and measure everything when I eat at home which is the majority of the time. I usually have one meal a week out so those calories are based on estimates.

Do you track all of your intake, daily? (Everything?) - Yes, I track everything

Do you take cheat days or days off? - Not really. Even when I have night out or dinner somewhere, I account for those calories.

How much weight have you lost so far and over what time period? - I lost around 40 pounds between November 2010 and June 2012 (lowest weight was 191.8). Part of that was due to taking Phentermine my doctor prescribed. I put back on around 12 pounds (back up to 204.4) when I stopped taking the Phentermine. Since March 2013 I've lost 8 of those.

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months? - I sit at a desk for about 10 hours a day. Since March 26th I've worked out twice a week with a trainer. I also do 30 - 40 minutes of HIIT cardio 3 times a week and have been working in other activity like walking and bike riding. I also just started lifting on my own one day a week.

How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period. - I have bounced between 195 and 198 since April 22nd.

Are you breastfeeding? - No

Do you have thyroid issues/risks or PCOS? - No

Other people have noticed a weight loss but I'm not seeing it and I also have not seen much of a change in measurements. I seem to be losing fat from the top down though so maybe that's why I'm not noticing it.

I'll try and figure out how to post pictures but I have comparison pictures in my profile.

bound4beauty

Here's a comparison from last month to this month. I'm not seeing any changes despite having carefully monitored my calories and worked out 6 days a week. Very frustrating.

Roll_Tide_Meg

BUMP in for answers...I'm the same way.

bound4beauty

Sorry for another post but I should probably add that according to 2 1/2 weeks of Fitbit data, my average calorie burn is 2127 which is very close to Scooby at 2134 and Hetybales at 2041.

Sarauk2sf

Tagging

bound4beauty

If you need any other information, please let me know. Thanks!

SideSteel

Tagging. I lost power the past couple of days due to bad weather. Sara and I will get caught up on this one very soon.

Thanks for your patience.

bound4beauty

No problem at all. I appreciate the guidance

Sarauk2sf

Hi!

Just to clarify, you say you have lost 8lb since March but then indicate that since April your weight has remained static.

From when in March was the 8lb lost - was this through April 22nd?

bound4beauty

Here's my weight loss chart. I took a look at the overall trend yesterday and it is moving down. The frustrating part for me has been the three pounds that I seem to play around with each month. When I average everything out, it looks like I'm averaging a loss of about a 1/2 pound a month which I'm okay with. It just seems like such a struggle to get out of the 190's. The lowest I've been was last June when I got down to 191.8. Then I bounced around for awhile, go frustrated and put back on almost 13 pounds. It's not that I'm is a real hurry to get the weight off. I'd just like to be sure that I'm doing everything I can to maximize fat loss and muscle gain.

03/17/13 204.4
03/24/13 201.4
03/31/13 201.4
04/07/13 201.4
04/14/13 199.8
04/22/13 198.6
04/29/13 196
05/06/13 197.8
05/13/13 195.8
05/20/13 199
05/27/13 199
06/03/13 195.8
06/10/13 195.2
06/17/13 198.2
06/24/13 194.8

SideSteel

Carbs: 173
Fat: 63
Protein 123

We would like to set your calorie intake to 1600 even.

Carbs: 125
Fat: 65
Protein: 125

You can exceed fat or protein while staying at your calorie intake by reducing carbohydrate further if you wish to.

Please follow up with us weekly, and let us know if you have any questions or issues.

bound4beauty

Thank you! Just so I'm clear, that would mean that I eat 1600 no matter how many exercise calories I earn? I use a Fitbit which is currently adjusting my calories on MFP throughout the day.

SideSteel

Thank you! Just so I'm clear, that would mean that I eat 1600 no matter how many exercise calories I earn? I use a Fitbit which is currently adjusting my calories on MFP throughout the day.

Correct, do not eat back exercise calories.

bound4beauty

Okey Dokey. Thanks again!

Sarauk2sf

Unlocked at OPs request

bound4beauty

We would like to set your calorie intake to 1600 even.

Carbs: 125
Fat: 65
Protein: 125

You can exceed fat or protein while staying at your calorie intake by reducing carbohydrate further if you wish to.

Please follow up with us weekly, and let us know if you have any questions or issues.

Last week was the first week I really got to follow this plan and I lost 1.6 pounds. Whoo Hooo! I am finding it a challenge to hit my macros though. It's not usually a problem to keep my calories at 1600 but I run our of carbs which then makes it hard to compose a meal or snack without eating just meat or fat since even fruit and veggies have carbs. I will keep at it though.

Thanks for the help!

jollyjoe321

Nice one!

SideSteel

We would like to set your calorie intake to 1600 even.

Carbs: 125
Fat: 65
Protein: 125

You can exceed fat or protein while staying at your calorie intake by reducing carbohydrate further if you wish to.

Please follow up with us weekly, and let us know if you have any questions or issues.

Last week was the first week I really got to follow this plan and I lost 1.6 pounds. Whoo Hooo! I am finding it a challenge to hit my macros though. It's not usually a problem to keep my calories at 1600 but I run our of carbs which then makes it hard to compose a meal or snack without eating just meat or fat since even fruit and veggies have carbs. I will keep at it though.

Thanks for the help!

Start logging your food in advance, prior to eating it. This should help to correct the above issue.

SideSteel

Locking for administrative purposes. Please PM either of us to unlock if you would like to update us.

bound4beauty

Checking in again. I'm still discouraged with the lack of movement on the scale. I seem to be playing with the same couple of pounds again. I was 193.2 on July 8th but was 194 this morning. I'm doing fairly well meeting my overall calorie goal but do struggle some days on not going over in carbs. I had one weekend around my birthday on the 13th where I celebrated a little too much and didn't even bother to log for about 3 days. That would account for the gain that I'm still trying to get off. Here's an updated set of pictures. It's really hard for me to tell if I'm making much progress.

Should I make any changes to the original plan or just keep going? According to my Fitbit, I burn an average of at least 1800 calories a day but lately it's been closer to the 2000 range. That's just what Fitbit is tracking. I don't add any exercise and I'm not eating back any exercise calories.

Sarauk2sf

Can you keep gong with the current plan for another 2 weeks. I realize that the scale going back up is discouraging, but you did see an initial loss. Your calories were at 1,600 without those couple of days which likely were on the high side based on what you mention. They were probably pretty carby as well, and added to the fact that you are over carbs a bit in your diary (not too bad though so well done), this may well have had a bigger impact on your weight than your possible overage would indicate. However, it was your birthday, so you should have celebrated with cake!

Try to focus on the fact that you did lose weight at first when your calories were lower and so just try to keep on track going forward and hopefully you will see the losses start again.

bound4beauty

Not just any cake Sara. Salted caramel cupcakes and I ate 1/2 of one on my birthday and then a whole one the next day for breakfast!

Yes, I will keep doing what I'm doing. I'd really rather not have to drop the calories or carbs any any lower because it's manageable right now without being miserable

Sarauk2sf

Not just any cake Sara. Salted caramel cupcakes and I ate 1/2 of one on my birthday and then a whole one the next day for breakfast!

Yes, I will keep doing what I'm doing. I'd really rather not have to drop the calories or carbs any any lower because it's manageable right now without being miserable

Hnnnnnnnggggg

bound4beauty

Sneaking in here a day early since I just got back from the doctor and wanted to report on the results.

My stats from my visit with her on March 1st:

Weight 206
BMI 39.6
Blood Pressure 130/60

She wasn't happy with my glucose level so she had me get retested.

Today's Visit

Weight 194 (12 pound loss)
BMI 37.3
Blood Pressure 118/82
Blood Pressure 118/82

Glucose level was normal

We also tested my body fat using a hand held device (same one they use at my gym)

Body fat at the gym in Mid May was 46.5%
Today 44.5%

She was happy that I lost the 12 pounds but I think she felt like it should have been more in 5 months time. She did like the 2% drop in body fat and my blood pressure and glucose were much better.

We talked about my calories and macros. She had prepared her own recommendations for me before I even saw her. They are as follows:

Calories: 1500
Carbs: 170
Fat: 40
Protein: 100

I told her that my targets were:

Calories: 1600
Carbs: 125
Fat: 65
Protein 125

She was fine with those and agreed that with the exercise I'm doing, I shouldn't go lower with my calories.

I still seem to be really struggling losing any scale weight though. I had one day where I saw 192 point something on the scale but this morning I was back up to 195. I just don't understand why it is such a struggle to get the weight off.

Just to reiterate my exercise...

Monday - Walk/jog with the dog 2 miles, StrongLifts
Tuesday - Couch to 5K 2 miles, walk/job with the dog 1 mile
Wednesday - Walk/jog with the dog 2 miles, StrongLifts
Thursday - Couch to 5K 2 miles, walk/job with the dog 1 mile
Friday - Walk/jog with the dog 2 miles, StrongLifts
Saturday - Couch to 5K 2 miles, walk/job with the dog 1 mile
Sunday - 2 mile walk with the dog

The walks with the dog are at around a 3.5 MPH pace (except for the potty stop)

I have slipped back a little into eating more fast food but I do log everything and have been hitting my goals fairly closely, pretty consistently. I'm also getting a little bored with StrongLifts so if you'd like to recommend a different strength routine, that would be awesome.

I do so much better when I'm accountable to someone. I know that's not necessarily a good thing but it seems to be the way I'm wired. When I'm doing the C25K app and the voice says "2 minutes left" I will push through and finish those 2 minutes. But, if I'm just trying to run on my own, I tend to quit before I really have to. That's why I really wish I could find a training partner who would really push me. The "people pleaser" side of me would work extra hard to gain their approval Maybe some therapy is in order <grin>

Really, really appreciate your time and guidance!

Sarauk2sf

Can you give us your weekly weigh-ins since the post you made giving is them through the end of June so we have them laid out. Thanks

bound4beauty

Sure! Here ya go:

06/24/13 194.8
07/08/13 193.2
07/15/13 195.3 (birthday weekend free for all)
7/24/13 194.3
07/29/13 193
08/05/13 192.4

Even though I've been really good, I've gone up a little bit each morning I've weighed this week. This morning I was 195.4 on my scale although yesterday was a weights day. I'm not sure what Monday will bring.

Sarauk2sf

Sure! Here ya go:

06/24/13 194.8
07/08/13 193.2
07/15/13 195.3 (birthday weekend free for all)
7/24/13 194.3
07/29/13 193
08/05/13 192.4

Even though I've been really good, I've gone up a little bit each morning I've weighed this week. This morning I was 195.4 on my scale although yesterday was a weights day. I'm not sure what Monday will bring.

Thanks. We will get to this shortly

Sarauk2sf

Hi!

It seems as though you have some water retention as you will not have gained fat (or at least 3lb) on that intake. Could you stick to the intake we gave you and get back to us in one more week with your weight so we can see the fluid retention was masking the losses. If you look at the 2 weeks prior, since you have been on the intake we suggested, you have lost an average of 1lb a week.

bound4beauty

Will do. Thank you very much.

Sarauk2sf

Locking for administrative purposes. Please PM either of us to unlock, including a link to this thread, when you are ready to update us.

bound4beauty

Happy to report that the "whoosh fairy" came! The last weight I posted was 192.4 on 8/5. The following week I was up .8 pounds but then this morning I was down to 190 so I lost 2.4 pounds.

I'm still tracking my calories and I've been fairly consistent with the number of calories consumbed and the number burned according to my FitBit.

Column 1 is the date, Column 2 is calories consumed, Column 3 is calories burned, Column 4 is the difference between 2 &3 and Column 4 is my loss/gain for the week.


7/22 - 7/28 1655 2080 425 0.2 loss
7/29 - 8/4 1532 2031 499 0.6 loss
8/5 - 8/11 1638 2111 473 0.8 gain
8/12 - 8/18 1561 2039 478 2.4 loss

The only thing I did differently was an inadvertent "refeed" on Saturday the 10th when I ate 2,161 calories and a whopping 241 grams of carb. Not sure if that shook things loose or not. Probably wishful thinking on my part

So wise ones....do I continue on with 1600 calories and the macros you set for me?

Carbs 125
Fat 65
Protein 125

I'm usually over a little in carbs and under a little in protein but not by a lot.

Thank you!