Need new suggestions

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imancurry
imancurry Posts: 2 Member
in Motivation and Support
Hey you guys I just wanna know what are some things I can do to jump start my body I've been stuck at 180 for a month now, but I can tell I'm loosing inches but my weight hasn't changed should I up my calorie intake or increase my workouts and advice is greatly appreciated

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  • pansamanchada
    pansamanchada Posts: 158 Member
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    If you are losing inches you may be doing body recomposition...you wouldnt know unless you knew your body fat % before and now...what I would suggest you do is to get a scale that can read your BF% this way you'll know you're in fact losing fat lbs even if overall weight remains the same.
    I'm sure other can suggest things you can do to actually lower your body weight more but if you're eating at a calorie deficit and still have weight to lose I wouldn't change much.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
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    1. If it's been less than 3 weeks or so since you last saw a drop on the scale, 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.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
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    If you're trying to lose weight then do not increase your calorie intake. Some ideas:

    (1) You may be simply eating too much. You may have lost weight for a while because you started "counting" but you were actually estimating or measuring rather than weighing your food and, as a result, it worked for a while but as your body shrank you got to a point where those extra calories mattered and you stopped losing weight.

    (2) That brings up another point. As someone loses weight their calorie needs for maintenance weight changes. If you lost weight then it may be time to reset your preferences based on your cuttent weight.

    (3) How has your tracking been for the last month? Have you carefully tracked every day or has your adherance slipped a bit?

    (4) Since you're losing inches but not weight, it's arguable that you're at maintanace but your body is losing fat and gaining muscle. That usually takes a combination of strength training and solid protein intake but it can be relatively easy in the beginning and much harder has you train longer and get leaner, eventually tapering off to a point where it will no longer happen.

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