Help! Plateau/weight loss stoppage
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OP - It sounds like you are making things harder on yourself than they need to be. Plug your stats into MFP and do exactly as is says (based on 1 pound or 2 pounds a week). By going lower, you will be hungry and frustrated and yes, probably will quit if/when you don't see results. Eat what it says, eat back exercise calories. No need to white knuckle it every day, just have a bit of patience and trust.3
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You should be weighing everything, even the prepackaged stuff (labels are, by law, allowed to be off by 20%). So for example, your protein bar yesterday at 290 calories, could be 350 calories. While 60 calories may not seem like much, they do add up throughout the day. I was very surprised what I found when I started weighing everything.1
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I time and distance my walk so its a 3mph walk(2mile in 40min). I am 6ft 1 inch tall, I walk our new dog to get the exercise/make no excuses.
I want to get a fitness tracker but $ is tight this time of year.
I work maintenance for a school district here so i Assume 50% of my day is sitting. I use the sedentary setting on mfp.
You're pretty close to my starting stats. I weighed 305 and began at around 1600 calories a day and ate back up to half of my exercise calories but tried never to go above 2000 even if I exercised a lot. I started walking 2 miles a day as fast as humanly possible, for me at that time it was 3.5mph. I did that 7 days a week, and it was too much. My added weight over the next six months with not taking a rest day, and the fact that I have previous back issues, led me to injury. Anyway, since then I've learned a hard lesson, take at least one rest day a week. Two if you feel run down. Anway, I'm 6'2" so I have an inch on you but at first was going by MFP which set me at 1600 for a 2lb per week loss.
I think the key for me was regular exercise. It did a couple of things, it increased my digestion and got my heart rate up. Over the next six months up until my injuries I managed to lose quite a bit. You can see it in the graph below, the flat line in the middle is my injured time. Not everyone has degenerative disc disease coupled with previous bulging discs so it doesn't mean it'll happen to you. All I'm saying is this does work, so if it's not, you're missing something. Either a health issue you're not aware of, or something inaccurate with your logging or exercise calorie estimations. Also, set your protein at .8g/lb to 1g/lb of your target weight, not your current weight. For me that was between 180-190g/day. I kept fat at usually around 75g/day and the rest in carbs. I allowed MFP to adjust those macros based on entered exercise.
When I was at my heaviest, I worked up to walking 4 miles a day, as fast as I could handle, sometimes up to 4mph and would get my heart rate pretty high for my age (~155-160ish). My path had some substantial hills. Over that 4 mile distance I would burn up to 1000 calories according to my HR strap and my app, but I'd never eat back more than half of those figuring it was an inaccurate burn rate (likely wasn't all that inaccurate, but was some). I noticed though as my heart got in better shape my calorie burns would go down. Today if I walk 4mph for 4 miles, I'll burn maybe 500 calories and my heart rate likely won't get much above 130 if I'm lucky (I've seen it lower).
Here's my chart of weight loss:
After the first few months I switched to using IIFYM.com's calculators and plugging those numbers into MFP. Seemed to help maintain my loss rate. Also, I re-calculated my deficit calories every 5 lbs of loss the entire year.
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What would u log for an egg? i always have them use pam to make my eggs(i can see them do it) I get 2 slim slices of swiss usually and 4 thin slices of turkey. They turkey breast is usually less then 1.5 oz. I had them weigh it once. I do not have them weigh everything every day. but i almost always get the same thing. I measured out my half and half 1x in the disposible cup i have at work and use the ridge in it to always pour the same amount.0
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What would u log for an egg? i always have them use pam to make my eggs(i can see them do it) I get 2 slim slices of swiss usually and 4 thin slices of turkey. They turkey breast is usually less then 1.5 oz. I had them weigh it once. I do not have them weigh everything every day. but i almost always get the same thing. I measured out my half and half 1x in the disposible cup i have at work and use the ridge in it to always pour the same amount.
Personally, your logging doesn't sound out of line to me. (At this point anyway. When you near goal, every single calorie can count.) I really don't think there's a problem to be solved here... just need some patience in regards to the scale. I bet you'll have a big whoosh again this week.0 -
when I started, I didn't loose anything for about 3 weeks then lost, then rapidly lost a few pounds within 2 weeks, then nothing for 3 more & it goes like that for me1
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What would u log for an egg? i always have them use pam to make my eggs(i can see them do it) I get 2 slim slices of swiss usually and 4 thin slices of turkey. They turkey breast is usually less then 1.5 oz. I had them weigh it once. I do not have them weigh everything every day. but i almost always get the same thing. I measured out my half and half 1x in the disposible cup i have at work and use the ridge in it to always pour the same amount.
You log the egg with its weight. I generally use the large egg option and type in the grams it is (I crack the egg into a little dish that is tared on the scale). Eggs within a carton can vary 10g from the lightest to heaviest egg. Since you're not preparing it, though, a large egg is around 55ish grams, but can be up to 65g. Choose the heavier weights always.
Log the Pam. It isn't 0 calories. The longer you spray, the more calories accumulate. Count the seconds they spray if you can see them do it. There may be entries in seconds for pam. Not sure.
Keep weighing the turkey breast. It will not be the same all the time. If i doubt, go for a higher weight in your diary.
As for the half-half, measure with a tablespoon... half-half can be around 20 cals per tablespoon.1 -
cerise_noir wrote: »What would u log for an egg? i always have them use pam to make my eggs(i can see them do it) I get 2 slim slices of swiss usually and 4 thin slices of turkey. They turkey breast is usually less then 1.5 oz. I had them weigh it once. I do not have them weigh everything every day. but i almost always get the same thing. I measured out my half and half 1x in the disposible cup i have at work and use the ridge in it to always pour the same amount.
YOu log the egg with its weight. I generally use the large egg option and type in the grams it is (I crack the egg into a little dish that is tared on the scale). Eggs within a carton can vary 10g from the lightest to heaviest egg. Most of the time, a large egg is around 55ish grams, but can be up to 65g.
Log the Pam. It isn't 0 calories. The longer you spray, the more calories accumulate. Count the seconds they spray if you can see them do it. There may be entries in seconds for pam. Not sure.
Keep weighing the turkey breast. It will not be the same all the time. If i doubt, go for a higher weight in your diary.
As for the half-half, measure with a tablespoon... half-half can be around 20 cals per tablespoon.
This is apparently a take-out sandwich from subway or something.
A 300+ lb man does not have to weigh his eggs to lose weight. I doubt anyone does, unless they eat 10 a day.
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I would be more concerned about meals at home (I'm thinking casseroles & other multi-ingredient dishes) where you have to calculate the portion sizes & calories- lots of room for error there. Learn to use the recipe builder (if you haven't already), check for accurate entries, and then weigh the finished dishes and divide by serving size. (I have all of my pans & cooking dishes pre-weighed so I can subtract out the weight).1
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I always weigh and calculate calories going into the dish. Then weigh final product and divide cal per oz. Home is my least worry these days. Just sucks cooking 2 times because kids want something more flavorful2
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If you are certain you are doing everything right, then patience is the key. It's frustrating at times.0
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I always weigh and calculate calories going into the dish. Then weigh final product and divide cal per oz. Home is my least worry these days. Just sucks cooking 2 times because kids want something more flavorful
Please don't make 2 separate meals! *You* eat something more flavorful! 2000 calories is plenty to work with. My husband has a calorie allowance that is twice as high as mine. When we have pizza, I have 2 slices & fill it out with a salad, where he can eat a whole pizza. If I fix a casserole that might be higher in calories, I have a reasonable portion & round out with fresh veggies & fruit. This doesn't have to be so hard!
http://community.myfitnesspal.com/en/discussion/10490676/when-youre-the-only-one-dieting#latest1 -
nutmegoreo wrote: »If you are certain you are doing everything right, then patience is the key. It's frustrating at times.
I second this.
But OP, as an experiment, I would switch things up. It seems you tend to eat a lot of the same foods. Eating the same exact breakfast, having a protein bar for lunch, etc. Try having oatmeal for breakfast that you've prepared at home and maybe a sandwich or soup or combination for lunch.
Also, from your logs, it looks like you aren't drinking nearly enough water unless you are forgetting to log it which would contribute to water retention.0 -
Water i forget to log, I usually consume approximately 60-100 oz of water. I know water is my weak point but i cannot drink all day long with my job, so i drink 16oz in the morning, 16 oz at lunch, and i try to fill my 32 oz growler atleast 2x in the evenings
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Did you re-do the guided setup in MFP with your current weight? That will give you less calories than before.1
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cerise_noir wrote: »What would u log for an egg? i always have them use pam to make my eggs(i can see them do it) I get 2 slim slices of swiss usually and 4 thin slices of turkey. They turkey breast is usually less then 1.5 oz. I had them weigh it once. I do not have them weigh everything every day. but i almost always get the same thing. I measured out my half and half 1x in the disposible cup i have at work and use the ridge in it to always pour the same amount.
YOu log the egg with its weight. I generally use the large egg option and type in the grams it is (I crack the egg into a little dish that is tared on the scale). Eggs within a carton can vary 10g from the lightest to heaviest egg. Most of the time, a large egg is around 55ish grams, but can be up to 65g.
Log the Pam. It isn't 0 calories. The longer you spray, the more calories accumulate. Count the seconds they spray if you can see them do it. There may be entries in seconds for pam. Not sure.
Keep weighing the turkey breast. It will not be the same all the time. If i doubt, go for a higher weight in your diary.
As for the half-half, measure with a tablespoon... half-half can be around 20 cals per tablespoon.
This is apparently a take-out sandwich from subway or something.
A 300+ lb man does not have to weigh his eggs to lose weight. I doubt anyone does, unless they eat 10 a day.
Eggs, mustard and herbs are things I've never weighed, I just always use the large USDA entry for eggs. Everything else gets weighed though.
* I also drink round 3L of water everyday, but iv'e never logged it.0 -
Christine_72 wrote: »cerise_noir wrote: »What would u log for an egg? i always have them use pam to make my eggs(i can see them do it) I get 2 slim slices of swiss usually and 4 thin slices of turkey. They turkey breast is usually less then 1.5 oz. I had them weigh it once. I do not have them weigh everything every day. but i almost always get the same thing. I measured out my half and half 1x in the disposible cup i have at work and use the ridge in it to always pour the same amount.
YOu log the egg with its weight. I generally use the large egg option and type in the grams it is (I crack the egg into a little dish that is tared on the scale). Eggs within a carton can vary 10g from the lightest to heaviest egg. Most of the time, a large egg is around 55ish grams, but can be up to 65g.
Log the Pam. It isn't 0 calories. The longer you spray, the more calories accumulate. Count the seconds they spray if you can see them do it. There may be entries in seconds for pam. Not sure.
Keep weighing the turkey breast. It will not be the same all the time. If i doubt, go for a higher weight in your diary.
As for the half-half, measure with a tablespoon... half-half can be around 20 cals per tablespoon.
This is apparently a take-out sandwich from subway or something.
A 300+ lb man does not have to weigh his eggs to lose weight. I doubt anyone does, unless they eat 10 a day.
Eggs, mustard and herbs are things I've never weighed, I just always use the large USDA entry for eggs. Everything else gets weighed though.
* I also drink round 3L of water everyday, but iv'e never logged it.
You're obviously doing it wrong
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Mfp says I should eat 1980 cal. I don't even want to ran 1000 at this point. Everyone has been so helpful but I cannot seem to break this #. I just clothes off weighed my self and still nothing. I have tried extra water, I'll cut salt back again tomorrow(back to turkey) and try cutting to 2 eggs so that I am eating less. I am truly stumped. I honestly feel sick over this today.0
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nutmegoreo wrote: »Christine_72 wrote: »cerise_noir wrote: »What would u log for an egg? i always have them use pam to make my eggs(i can see them do it) I get 2 slim slices of swiss usually and 4 thin slices of turkey. They turkey breast is usually less then 1.5 oz. I had them weigh it once. I do not have them weigh everything every day. but i almost always get the same thing. I measured out my half and half 1x in the disposible cup i have at work and use the ridge in it to always pour the same amount.
YOu log the egg with its weight. I generally use the large egg option and type in the grams it is (I crack the egg into a little dish that is tared on the scale). Eggs within a carton can vary 10g from the lightest to heaviest egg. Most of the time, a large egg is around 55ish grams, but can be up to 65g.
Log the Pam. It isn't 0 calories. The longer you spray, the more calories accumulate. Count the seconds they spray if you can see them do it. There may be entries in seconds for pam. Not sure.
Keep weighing the turkey breast. It will not be the same all the time. If i doubt, go for a higher weight in your diary.
As for the half-half, measure with a tablespoon... half-half can be around 20 cals per tablespoon.
This is apparently a take-out sandwich from subway or something.
A 300+ lb man does not have to weigh his eggs to lose weight. I doubt anyone does, unless they eat 10 a day.
Eggs, mustard and herbs are things I've never weighed, I just always use the large USDA entry for eggs. Everything else gets weighed though.
* I also drink round 3L of water everyday, but iv'e never logged it.
You're obviously doing it wrong
Ha I hardly ever get anything right
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I hate plateaus also. The whole idea of cutting back and not seeing progress can be demoralizing. Try not to let it get you down. You will likely see the weight drop again soon. Hang in there!0
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