Last 10 lbs - everytime I lose it, I gain it back

lkelly0402

Hi everyone,

I am looking for advice on trying to slim down 10 lbs. I've been struggling with this for about 4 years now. I can be really strict with my diet sometimes and it seems I can get to my goal of 135lbs. Then I think I can loosen up a little on the diet and I go right back to 145lbs. The only at I seem to get back down is to only have carbs from vegetables and a little fruit. I've been working out 5 days a week and eating about 1500 calories but I can't seem to lose anything this time. I feel so frustrated and just want to meet my goal weight for good.
Has anyone been through this and have any advice?

DebSozo

lkelly0402 wrote: »

Hi everyone,

I am looking for advice on trying to slim down 10 lbs. I've been struggling with this for about 4 years now. I can be really strict with my diet sometimes and it seems I can get to my goal of 135lbs. Then I think I can loosen up a little on the diet and I go right back to 145lbs. The only at I seem to get back down is to only have carbs from vegetables and a little fruit. I've been working out 5 days a week and eating about 1500 calories but I can't seem to lose anything this time. I feel so frustrated and just want to meet my goal weight for good.
Has anyone been through this and have any advice?

This is me! I have been struggling with gaining and losing the "last 10 pounds" for the last 4 years also! I will be following this thread closely for helpful advice. Good post!

mulecanter

Me too only in my case it's 20 not 10.

Francl27

I'm in the same situation (but 5-6 pounds and only 2 years) and slowly coming to terms with the fact that I probably won't reach my goal weight because I would have to restrict myself too much to do it (and I end up binging if I do that).

ummijaaz560

For those that really want to get to a certain weight on the scale but cant? I think you should try weight lifting and body recomposition.

If you just cant lose the vanity pounds this could help you get the look you want without having to get to a lower weight. You may even lose inches and body fat. Do a search of the people's transformation from lifting heavy its inspiring.

LivingtheLeanDream

That's the problem, thinking you can loosen up a little when you get close to goal.

The less we have to lose means less room for error - ie inaccurate calories = us eating more than we actually think we are.

While we get extra calories at maintenance, if we were to be consistently eating above those cals then a gain is inevitable.

It takes keeping focused on how much we are eating all the time. It does eventually become normal to eat smaller portions naturally but it takes a long time to sink in. For me it took me the second year at maintenance to finally start eating/thinking like a slim person. I don't even have to log my food anymore, its become instinctive.

DebSozo

ummijaaz560 wrote: »

For those that really want to get to a certain weight on the scale but cant? I think you should try weight lifting and body recomposition.

If you just cant lose the vanity pounds this could help you get the look you want without having to get to a lower weight. You may even lose inches and body fat. Do a search of the people's transformation from lifting heavy its inspiring.

I'm a newbie on the MFP boards. I've been seeing posts on recomps, etc but am just learning these terms. I have been sedentary and would like to move to lightly active and then start to do light lifting more reps with recomp. I am very interested in losing the last 10 pounds for good!

reevess113

You didn't say how tall you are but maybe 135 isn't right for you. I know for me 135 is too skinny - I'm 5'7". I can get there but can't sustain and frankly I'm always hungry.

HavtaLose

ummijaaz560 wrote: »

For those that really want to get to a certain weight on the scale but cant? I think you should try weight lifting and body recomposition.

This.
OR Maybe you need to re evaluate your goal. If you've been trying since 4 yrs and find it hard to stay at 135 then maybe that number isn't for you. I'd either make peace with 145 or start lifting.

ASKyle

Agree with recomp.

The last 10 are slow to go, but it needs to be that way to sustain the lower weight. I've spent the last 20 or so weeks losing 11 lbs.

skinnyforhi

I have no advice but I'm right there with you. I've never had more than 15-18 pounds to lose. 125 is my GW. My body wants to be 135 (whaaa, I know). Sometimes it's hard to stay motivated because I can eat almost anything I want (to the point of feeling stuffed) and skip working out for months, and my weight still never seems to creep much above 138 or 139. I wonder what's the point of all this effort for a measly 10 or 15 pounds. But the reality is that I FEEL better when I'm making healthier choices, so this time, I'm trying to focus on my health and longevity rather than the number on the scale. Wherever I land after a few months of this strategy is where I think I'll find peace. Yes, I'm still weighing myself, but I'm looking at this as more of a health/respecting my body type of thing. Good luck!

oliversnh

Count me in.....same boat......I am at my heaviest weighing in at 145, but I should be 135 or even less. This past fall I did the 1200 calorie diet and a walk every day and I got to 128 BUT then I decided the splurge for Christmas and it continued through Valentines and Easter and now here I am back at 145. I am back on a 1200 calorie diet, continuing to walk and am adding gym days. I have been working out so much that my legs are in constant pain, yet I am losing NOTHING!!! I am eating less and less and exercising more and more but still nothing (8 weeks in), so I totally know how you feel. My co-worker says to keep going. She just went through this and says that she finally started to lose after the 8 week point so maybe our bodies are just being stubborn....holding on to every inch of fat UGH Hang in there...you are not alone!!!!

Tedebearduff

lkelly0402 wrote: »

Hi everyone,

I am looking for advice on trying to slim down 10 lbs. I've been struggling with this for about 4 years now. I can be really strict with my diet sometimes and it seems I can get to my goal of 135lbs. Then I think I can loosen up a little on the diet and I go right back to 145lbs. The only at I seem to get back down is to only have carbs from vegetables and a little fruit. I've been working out 5 days a week and eating about 1500 calories but I can't seem to lose anything this time. I feel so frustrated and just want to meet my goal weight for good.
Has anyone been through this and have any advice?

Go by how you look not a number on the scale, you probably don't actually lose 10lbs maybe 8lbs of water weight and then 2lbs of fat/muscle. You then reintroduce foods (probably improperly) that cause you to retain water and you gain it all back quickly.

If it's fitting into a certain pair of cloths, don't let them get tight, when they get tighter start to watch what you eat a more.

The other thing to look at is your workouts, like what are you doing 5 days a week? 5 days doesn't = results some of the best bodybuilders in the world know that working a 4 day split is best for results. (it looks like this Monday= moderate weight, Tuesday= high volume, Wednesday off, Thursday heavy Friday off Saturday heavy Sunday off) Not saying you have to be a bodybuilder, saying you want results this is the best for results, recovery is so underrated.

Anyways I watch this youtube channel for information as it's a smaller channel and doesn't have the BS marketing that all the other big names have. I've messaged the guy also, he's really nice and helpful! His video yesterday is actual perfect for you.

https://www.youtube.com/watch?v=clT6NyMXWGI

Cortneyrenee04

This is me too. I'm 5'3" and 130 to 135. My goal is 124 but I've never gone below 130... It's been six months and I'm going crazy! I lift weights 4-5X a week, run, yoga and I'm super active.

I want to reach a maintainable weight so I'm not sure when to forget about the goal weight and just be happy at a healthy weight.

Maxematics

Cortneyrenee04 wrote: »

This is me too. I'm 5'3" and 130 to 135. My goal is 124 but I've never gone below 130... It's been six months and I'm going crazy! I lift weights 4-5X a week, run, yoga and I'm super active.

I want to reach a maintainable weight so I'm not sure when to forget about the goal weight and just be happy at a healthy weight.

I'm 5'3" also and very active. My starting weight was 139 and the first 20 came off pretty easily. If you're that active and your weight won't budge in six months, it definitely comes down to your logging and/or calorie intake.

chiptease

This is a great post with good information. As someone posted above, definitely try body recomp. You may not lose weight but you'll feel and look better.

FYI I'm on my last 10 pounds but I think I'm going to stop weighing myself and focus on strength training.

ajc1309

I think you need to continue calorie counting even after you reach your goal (to maintain, not to lose). I got to 126 and stayed there for a good while, I stopped using MFP and went up to 142 in a few months because I got too comfortable.

Christine_72

Yep, many people become complacent when they reach their goal weight and slowly go back to how they were eating before.
I don't think I'll ever stop calorie counting, plus I weigh myself every morning so I can nip any weight creep in the bud. A weight trend app helps too, I use Trendweight.

CeeBeeSlim

Been there but I hope this time is different. I bought a Fitbit charge hr six weeks ago and realized I may have been overestimating how many calories I was burning since I was sweating up a storm during my gym classes and strength training sessions. I also ditched the scale - it was driving me crazy - all my work, and I would lose two pounds, up one, etc. I started lifting heavy and seven weeks after I got my Fitbit, I went from a tight size 8 to a roomy size 4. I know I shouldn't feel anxious to step on a scale given where I am but I'm not sure about my reaction if it's not significantly lower from 132. Arrrrgh!! Goal weight is 125.

cbelc2

You might need to lower your calories. There is a quick guide that's roughly accurate. Move the decimal once to the left of your calorie intake to find the weight you are moving towards. 1500 calories moves you towards 150 lbs.

whmscll

When I reached my goal weight, i was so sick of being restrictive and counting every calorie that i slowly let it all go. I rediscovered the pleasure of gorging on my favorite foods while reading or watching TV. So of course i'm now working to lose 10-15 pounds AGAIN. It's totally a mental thing. I KNEW this would happen, but I was like "oh I'll start counting calories again tomorrow." Then I did, but after dinner I just kept eating. I am determined to find some way of not relapsing again this time around.

Cheesy567

You've lost 125lb and kept it off??!! What's magical about 135? What would life be like at that weight, compared to -125?

Great job maintaining the 125 you've lost!! That's outstanding!!

DebSozo

Cheesy567 wrote: »

You've lost 125lb and kept it off??!! What's magical about 135? What would life be like at that weight, compared to -125?

Great job maintaining the 125 you've lost!! That's outstanding!!

OP's goal is 135 pounds, is stuck at 145 pound range and wants to try to get back down to 135. Ten pounds lost or gained is a whole size or two when you are in Misses or Juniors!

Skinnyforhi has a goal weight of 125 but is stuck at 135.

I didn't see a post from someone who lost 125 and would like to lose 135. But I suppose when one is looking at losing 135 pounds then 5 or 10 pounds would be insignificant. For me even 5 pounds shows.

If I lost my last 10 pounds I would comfortably be back into my previous clothes size which would be marvelous. I think that I will take people's recommendations on this thread and learn how to recomp.

bellabonbons

I read an interesting article written by a physician who is head of the weight-loss clinic in California. The body remembers our weight and wants it back. It's a really great article hope you can find it it's from Scripps in California.

bellabonbons

Also keep in mind that restrictions and a strict diet is usually a recipe for failure. That is the beauty of my fitness pal . In counting calories we can enjoy all the foods we love I can't imagine being on a strict diet. For me, guaranteed failure.
Your body has a set point. It takes a lot of focus and consistency to lose weight and then to stay there long enough for your body to reset it set point good luck.

DebSozo

bellabonbons wrote: »

I read an interesting article written by a physician who is head of the weight-loss clinic in California. The body remembers our weight and wants it back. It's a really great article hope you can find it it's from Scripps in California.

I would love to read that article because I was in a recent discussion post where some people are debunking or calling it a myth. Personally I believe it is true because I have lived it my whole life.

Vegplotter

I'm trying to crack this one too. I've been on many successful diets in my life but always I've more than gained all that weight after a few years. I've been doing a bit of research and found three tips that I'm going to try when I get back to my ideal weight (from the NHS health chart).
1. Keep active. It doesn't have to be the gym, but walking especially after a meal AIDS digestion.
2. Keep dieting. I think there are so many eating temptations, not to say wickedly overdosed supermarket foods, that it's best to resign yourself to always being on a diet - lifelong.
3. It's too late once you notice the scales going up. See 2. Above.
4. Once you reach goal weight increase calorie intake very gradually - say 50 more each week.
Glad to read what others think.

ShelseyYC

For the last 10 pounds, you really need to be looking at 1200 not 1500 calories. However, it is also really important to set a realistic healthy goal for your height, build (especially if you have boobs!) and remember age is a factor. Your body changes as you get older. BMI is a bit wild, as it doesn't take into account muscle vs fat weight, etc. My favourite exercise is gardening - a real calorie burner and I am loving the results. Don't guess and don't cheat and make sure you accurately record exercise and calories.
Most importantly, don't rely too heavily on the scales. Rely on how you look, your measurements and how clothes fit you. We can often get obsessed by an unattainable number when actually we look and feel great.