I need a veteran loser to help pls

Expatmommy79

My diary is open. Don't let the 1000 cal freak you out. I do it to make up for my Fitbit overestimation. I live in a hot country and my hr is always up due to the heat.

I exercise 60-120 mins a day. Power walking in cardio zone, tennis, strength training, golf and volleyball.

I eat everything. I mostly stay on point with my calories. Hardly over maintenance. Usually 1 maintenance day per week.

I've been stalling hard for about 3 weeks.

I was on my period for the last week of March and by April 1 it was gone. I've still not got my Whoosh.

Can you see something I should change?

Age: 36
Height: 5'2

I sleep well, 7-8 hours a night. No supplements. Working simple CICO.

Started at 195 mid October. CW 165.

Expatmommy79

Expatmommy79

Expatmommy79

yarwell

Have you considered a higher protein breakfast, which would also increase daily protein.

Some of your breakfasts look like Oral Glucose Tolerance Tests. I would lose the free sugars in the juices.

Cake for breakfast ? I think that would test my faith in all macros being the same.

Expatmommy79

yarwell wrote: »

Have you considered a higher protein breakfast, which would also increase daily protein.

Some of your breakfasts look like Oral Glucose Tolerance Tests. I would lose the free sugars in the juices.

Cake for breakfast ? I think that would test my faith in all macros being the same.

Lol the cake was just 1x. Mostly brown toast with my coffee before morning workout.

You think I should go lower on the carbs?

elphie754

Did you just start exercising in the past 3 weeks? If so, it's possible water retention is preventing you from seeing a change in numbers on the scale. I peaked at your diary and some days are a bit high with sodium (>2500mg). That can ask cause water retention.

Expatmommy79 wrote: »

yarwell wrote: »

Have you considered a higher protein breakfast, which would also increase daily protein.

Some of your breakfasts look like Oral Glucose Tolerance Tests. I would lose the free sugars in the juices.

Cake for breakfast ? I think that would test my faith in all macros being the same.

Lol the cake was just 1x. Mostly brown toast with my coffee before morning workout.

You think I should go lower on the carbs?

No need to go lower on the carbs if you don't want to. If you are in a deficit you will lose whether you eat carbs or not.

jandsstevenson887

Looked over a couple of weeks. You have several days in the red and several days very close to being over where you could easily be over if you miscalculated. I think you are erasing the good work you are doing with some 2000cal days. If I were you, I would lay off the alcohol and juices, have a higher protein breakfast and less popcorn, etc. I would resolve not to go over for a couple of weeks and see if you start to make more progress.

yarwell

Expatmommy79 wrote: »

yarwell wrote: »

Have you considered a higher protein breakfast, which would also increase daily protein.

Some of your breakfasts look like Oral Glucose Tolerance Tests. I would lose the free sugars in the juices.

Cake for breakfast ? I think that would test my faith in all macros being the same.

Lol the cake was just 1x. Mostly brown toast with my coffee before morning workout.

You think I should go lower on the carbs?

I would lose the fruit and veg juices if not losing weight.

Expatmommy79

Ok thanks all. I will skip the juice, alcohol and popcorn and see what happens. I usually have the juice before a workout when I'm low on energy but maybe better planned snacks can fix that.

Pp who asked about exercise - nothing new. Increasing intensity but have followed a similar sports/gym routine for about 4 months.

elphie754

Expatmommy79 wrote: »

Ok thanks all. I will skip the juice, alcohol and popcorn and see what happens. I usually have the juice before a workout when I'm low on energy but maybe better planned snacks can fix that.

Pp who asked about exercise - nothing new. Increasing intensity but have followed a similar sports/gym routine for about 4 months.

Did you just recently increase intensity?

jandsstevenson887

And I'm about the same height and age. If you want, go through my diary. I try to make sure I don't eat back all my calories since my exercise calories can be over the actual burned and it is easy for your food to be over what you actually ate. I try to give myself at least a 200cal cushion if not more like 300-400.

Expatmommy79

elphie754 wrote: »

Expatmommy79 wrote: »

Ok thanks all. I will skip the juice, alcohol and popcorn and see what happens. I usually have the juice before a workout when I'm low on energy but maybe better planned snacks can fix that.

Pp who asked about exercise - nothing new. Increasing intensity but have followed a similar sports/gym routine for about 4 months.

Did you just recently increase intensity?

Not really. More gradual over the 4 months. Walking faster, steeper incline, playing tennis better, less breaks etc. personal training is more body weight exercises and stability ball stuff.

I just pooped so maybe that's it. Let's see what tomorrow brings

Expatmommy79

jandsstevenson887 wrote: »

And I'm about the same height and age. If you want, go through my diary. I try to make sure I don't eat back all my calories since my exercise calories can be over the actual burned and it is easy for your food to be over what you actually ate. I try to give myself at least a 200cal cushion if not more like 300-400.

Thanks will do

Expatmommy79

jandsstevenson887 wrote: »

And I'm about the same height and age. If you want, go through my diary. I try to make sure I don't eat back all my calories since my exercise calories can be over the actual burned and it is easy for your food to be over what you actually ate. I try to give myself at least a 200cal cushion if not more like 300-400.

Your profile shows up as private... Can't see your diary.

elphie754

Just my opinion based on my personal experience, I would consider cutting down on sodium. I know I am super sensitive to water retention from sodium. I had to decrease my sodium goal from the default because if I consumed that much I get swollen fingers, and get really puffy. The lower amount I set has helped me avoid severe water retention/stalls on the scale.

jandsstevenson887

Expatmommy79 wrote: »

jandsstevenson887 wrote: »

And I'm about the same height and age. If you want, go through my diary. I try to make sure I don't eat back all my calories since my exercise calories can be over the actual burned and it is easy for your food to be over what you actually ate. I try to give myself at least a 200cal cushion if not more like 300-400.

Your profile shows up as private... Can't see your diary.

That's weird. It says public. Hmmm...

Jams009

Edit: misread title... ignore me.