Stuck and frustrated

KristiMillner08

I have been doing super good (in my opinion) for 3 weeks now and I have not lost any weight after the initial 10 lbs the first week. I am killing myself here giving up ALMOST EVERYTHING good and I am seeing no results. I am happy I have lost the 10 lbs and kept that off, but why have I lost nothing the next 2 weeks. Not one pound. What am I doing wrong? I am trying to watch fat and sodium intake, increasing potassium, drinking tons of water (6+ cups a day, most days 8+). Sorry to be a bummer, but I have been doing better at eating good than I have most of my life and nothing is happening.

barbara3213

10 lbs in one week?!? Maybe your body needs to catch up to that.

KristiMillner08

I just opened up my diary.

KristiMillner08

barbara3213 wrote: »

10 lbs in one week?!? Maybe your body needs to catch up to that.

My dr thinks most of that was water weight because of how much sodas I was drinking and I am sure my sodium intake was off the charts.

diannethegeek

1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.

2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.

barbara3213

I was stuck until I bought a food scale. Many of us underestimate what we eat. Even with measuring cups, it's easy to be way off.

quiksylver296

KristiMillner08

My husband said he almost bought me a food scale and a weight scale for Mothers day, but was worried I wouldn't want that type of gift for this Holiday. I wish he had. I really really want both scales. I may have to treat myself and at least get the food scale this week. It would really help me.

jemhh

Looked at your diary.

I would like to see you cut your sodium down to within the 2300 mg suggested limit. You eat over that--way over that--most days. That is sure to be causing you to retain extra water weight and that water weight may possibly be masking some fat weight loss.

quiksylver296

smileygirl0305 wrote: »

My husband said he almost bought me a food scale and a weight scale for Mothers day, but was worried I wouldn't want that type of gift for this Holiday. I wish he had. I really really want both scales. I may have to treat myself and at least get the food scale this week. It would really help me.

You can get a good one for under $20. Get a digital one, and learn how to use the TARE button. I prefer a flat one, then I can put my dinner plate on it, and then add the food.

Good luck!

KristiMillner08

I wish yall could see the way i used to eat. I am sure my sodium was double or more what it is now. I am slowing finding ways to cut the sodium. It's so hard. I think I am going to have to give up most processed foods in order to do that.

jemhh

smileygirl0305 wrote: »

I wish yall could see the way i used to eat. I am sure my sodium was double or more what it is now. I am slowing finding ways to cut the sodium. It's so hard. I think I am going to have to give up most processed foods in order to do that.

Yeah, it can be a killer. I'm not saying that I am great at it myself but I would like to see what happens if you cut it down a bit.

jmm1977

I agree, cutting out the processed foods can be a killer! Feel free to add me! I would also like to see what would happen if you eliminated some of the white breads and used a whole/multi grain version instead. Have you ever thougth of a meal replacement shake for breakfast to eliminate the sodium brought by sausage links, etc.?

dlkfox

Keep reminding yourself that weight loss is not linear. I know it's so hard not to get discouraged when the scale doesn't cooperate, just keep keeping on. Focus on what inspires you and motivates you during those times, because they will happen over an over again.

Checked out your diary. Definitely work on reducing that sodium. The easiest way to do that is to reduce fast food and packaged products. Buy frozen vegetables instead of canned vegetables.

A slow cooker is a life saver -- pork steak or pork roast make great pulled pork for BBQ or Mexican food for the week. I'll make up a mess of chicken and pull it for meals all week, too. A pot roast cooked by you will have so much less sodium than one pre-packaged at the grocery store. I love ham, too, but it does pack the sodium -- so when you do eat it, pair it with something ultra healthy like your favorite greens (collards, turnip, kale), which are so high in nutrition and fiber. Add in more vegetables into your diet -- like throw in some onion, red pepper, and spinach with that egg in the morning. I like picking a vegetable I haven't tried every week and experimenting cooking with it, just to see what I can do with it.

Add me a friend if you'd like.