I hope I fit the criteria. Plateau...need help

OtiWanKenobi

I've only lost 3.6 lbs since March when I started TDEE - 20%.
I've lost quite a few inches when I first started in March...but then stalled again in May.


Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'7 1/2"
193.8 CW
160 GW
33 yo
37.1 bf per online calculators
TDEE > 2300


What's your current gross intake of calories, on average?
1710 since July 1st.
1800 June
1900/2000 March - May

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
171 C/ 57 F/ 128 P

Do you use a food scale and measure everything?
Once in a while, but I am not consistent. I do when I do home cooked meals. I measure mostly using measuring cups and spoons.

Do you track all of your intake, daily? (Everything?)
I was really good for 3 months in a row - everything, every single day. June was mostly everyday...some days I skipped bc of being upset.

Do you take cheat days or days off?
Yes, but I input all info in my diary and I sometimes adjust to fit it in.

How much weight have you lost so far and over what time period?
3.6 lbs since March.

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I lift heavy weights 2 - 3 days a week. Run at least once or twice a week...20/30 mins each run.

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 started stalling out in July 2012...when I trained for and ran a 1/2 marathon. My lowest weight was 192. Then it crept back up a month after, then I got married, honeymoon etc. I gained 13 lbs in 3 months (from September 2012 - November 2012). I started MFP again lost 10lbs...then stalled again in January. I learned about IPOARM in February and started the program March 2nd. Gained 8lbs at first...and lost that plus the 3.6 I mentioned above (plus inches...about 10" in the first two months).
No inches lost or weight from May thru June. I dropped cals to 1710 July 1st. weighed on Saturday...lost .8 lb and 1/2 inch.

Are you breastfeeding? No

Do you have thyroid issues/risks or PCOS? No. Had blood work done recently. Everything normal. PCOS? Not sure.

So my question is....should I continue to eat at 1710 this entire month (it's 25% below my TDEE)...I'm 35lbs away from my goal of 160.

Or is 1710 too low and I should do a metabolic reset?

Thanks guys! :-)

SideSteel

Tagging

Zaniejane

OtiWanKenobi

You're DA BEST!

SideSteel

Ok, we have a few things going on here.

First of all, it's very likely that you are eating more food than you think since you are not using a food scale. We would recommend using one immediately and I'd suggest using it on everything for two weeks. This is a critical part of decision making about your intake as this step will eliminate estimation errors.

Please read this:
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

Next, and this is partially tied in with the above article, you believe your average intake the past week was 1710.

It's not.

Your average intake since July 1st was:
1847 220 66 76


This average is almost identical to what you had been consuming for the past couple of months, so it hasn't actually changed.

Our initial suggestion would be (keep in mind, this is in addition to using the food scale regularly and meticulously over the next two weeks):

1700 calories
150g carbohydrate
60g fat
140g protein

We would like you to hit this intake level daily regardless of whether or not this is an exercise or rest day. Normally we would suggest that you can just average to this intake and let it fluctuate how you want but in your case we'd like you to eat as close to the above targets as possible. Please pre-log your food before eating it as this change in macronutrients may be challenging to hit at first (higher protein, lower carbohydrate than you previously ate).

Please follow up with us in 1 week with an update and after two weeks we will revisit this with a potential intake adjustment.


Just a heads up for everyone reading:

With exception to actual medical conditions/disorders, the idea of repairing a metabolism isn't something I'd typically look at unless you're dealing with someone who is lean and in a prolonged low calorie diet and not losing weight. It is the general opinion of Sara and myself that the notion of needing to eat more to "repair your metabolism" is something that gets thrown out as advice in the main forums and in some other groups without paying enough attention to context. It's also a favorable idea to many dieters because they get to eat more.

Now in some cases it may be the right solution as you'll occasionally see us recommend a long reverse diet but this is in very limited circumstances.

Typically the problem lies in tracking accuracy issues (people eat more than they log), AT, or perhaps other metabolic issues that are not resolved through increased food intake.

OtiWanKenobi

Ok, we have a few things going on here.

First of all, it's very likely that you are eating more food than you think since you are not using a food scale. We would recommend using one immediately and I'd suggest using it on everything for two weeks. This is a critical part of decision making about your intake as this step will eliminate estimation errors.

Please read this:
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

Next, and this is partially tied in with the above article, you believe your average intake the past week was 1710.

It's not.

Your average intake since July 1st was:
1847 220 66 76


This average is almost identical to what you had been consuming for the past couple of months, so it hasn't actually changed.

Our initial suggestion would be (keep in mind, this is in addition to using the food scale regularly and meticulously over the next two weeks):

1700 calories
150g carbohydrate
60g fat
140g protein

We would like you to hit this intake level daily regardless of whether or not this is an exercise or rest day. Normally we would suggest that you can just average to this intake and let it fluctuate how you want but in your case we'd like you to eat as close to the above targets as possible. Please pre-log your food before eating it as this change in macronutrients may be challenging to hit at first (higher protein, lower carbohydrate than you previously ate).

Please follow up with us in 1 week with an update and after two weeks we will revisit this with a potential intake adjustment.


Just a heads up for everyone reading:

With exception to actual medical conditions/disorders, the idea of repairing a metabolism isn't something I'd typically look at unless you're dealing with someone who is lean and in a prolonged low calorie diet and not losing weight. It is the general opinion of Sara and myself that the notion of needing to eat more to "repair your metabolism" is something that gets thrown out as advice in the main forums and in some other groups without paying enough attention to context. It's also a favorable idea to many dieters because they get to eat more.

Now in some cases it may be the right solution as you'll occasionally see us recommend a long reverse diet but this is in very limited circumstances.

Typically the problem lies in tracking accuracy issues (people eat more than they log), AT, or perhaps other metabolic issues that are not resolved through increased food intake.

Ok...awesome. I agree. I will focus on hitting those macros. Sometimes it helps to have someone analyze your intake to open your eyes to what you may be doing wrong. I have a manual scale and will be using that from now and invest in an electronic scale soon.

I will check back with you in a week. Hopefully this works....

Thank you so very much for taking the time to help a total stranger out. Really means a lot. Thank you! :drinker:

SideSteel

Ok, we have a few things going on here.

First of all, it's very likely that you are eating more food than you think since you are not using a food scale. We would recommend using one immediately and I'd suggest using it on everything for two weeks. This is a critical part of decision making about your intake as this step will eliminate estimation errors.

Please read this:
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

Next, and this is partially tied in with the above article, you believe your average intake the past week was 1710.

It's not.

Your average intake since July 1st was:
1847 220 66 76


This average is almost identical to what you had been consuming for the past couple of months, so it hasn't actually changed.

Our initial suggestion would be (keep in mind, this is in addition to using the food scale regularly and meticulously over the next two weeks):

1700 calories
150g carbohydrate
60g fat
140g protein

We would like you to hit this intake level daily regardless of whether or not this is an exercise or rest day. Normally we would suggest that you can just average to this intake and let it fluctuate how you want but in your case we'd like you to eat as close to the above targets as possible. Please pre-log your food before eating it as this change in macronutrients may be challenging to hit at first (higher protein, lower carbohydrate than you previously ate).

Please follow up with us in 1 week with an update and after two weeks we will revisit this with a potential intake adjustment.


Just a heads up for everyone reading:

With exception to actual medical conditions/disorders, the idea of repairing a metabolism isn't something I'd typically look at unless you're dealing with someone who is lean and in a prolonged low calorie diet and not losing weight. It is the general opinion of Sara and myself that the notion of needing to eat more to "repair your metabolism" is something that gets thrown out as advice in the main forums and in some other groups without paying enough attention to context. It's also a favorable idea to many dieters because they get to eat more.

Now in some cases it may be the right solution as you'll occasionally see us recommend a long reverse diet but this is in very limited circumstances.

Typically the problem lies in tracking accuracy issues (people eat more than they log), AT, or perhaps other metabolic issues that are not resolved through increased food intake.

Ok...awesome. I agree. I will focus on hitting those macros. Sometimes it helps to have someone analyze your intake to open your eyes to what you may be doing wrong. I have a manual scale and will be using that from now and invest in an electronic scale soon.

I will check back with you in a week. Hopefully this works....

Thank you so very much for taking the time to help a total stranger out. Really means a lot. Thank you! :drinker:

You're welcome. Locking this thread for administrative purposes. Please do your best to follow the above as closely as possible and send me or Sara a PM at your follow up date and we will unlock the thread for you to post your update.