I always get stuck

davenfarts88

Hello everyone I'm stuck at 275 and not moving down I am eating about 1000-1100 calories a day I log everything even if I enjoy a candy or extra coffee .. I workout three to four days a week at the gym. I'm on phentermine and I have gone down 10lbs but I always stall at 275 my a1c levels are good old work is great so I'm just confused any tips on how to get over this slump?

LivingtheLeanDream

If you're stuck, you're eating more than 1100 calories a day.
How are you tracking your food intake? are you using a food scale?
if you exercise, could you be over estimating your burns from that?

Francl27

How long do you get 'stuck'? Weight loss isn't linear and 2-3 weeks stalls are not uncommon (especially for women who gain water around their period).

Muscleflex79

you say you are logging everything, but are you weighing everything you eat?? your weight cannot stall at 275 if you are truly eating 1000 calories per day.

davenfarts88

I have portion cups and I log everything I'm definitely sure of calorie intake I don't add my calories burnt I just exercise so I'm not too sure what you mean by that ?does not getting enough protein maybe hold me back ? I eat mostly veggies boiled eggs salad with vinegar whole grain crackers or wraps all my meat is baked

JeromeBarry1

Also, open your diary so that we can see if your logged food seems to be good database entries. Everything from your failure to use a digital scale for weighing food to failing to weigh meat and pasta raw can make a difference. Even logging a fun size candy as mini is counter to your goals.

davenfarts88

I've been at between 274 and 276 for the past two almost three weeks i am not accounting for period maybe that's what is going on

LivingtheLeanDream

Portion cups are not accurate like using digital food scales - someone hopefully will post the video that shows an example of how far they can be off.
How long is this stall been? at your weight 1100 calories is minuscule to eat per day IF that is was you were truly eating so something is not right with your logging.

vespiquenn

davenfarts88 wrote: »

I have portion cups and I log everything I'm definitely sure of calorie intake I don't add my calories burnt I just exercise so I'm not too sure what you mean by that ?does not getting enough protein maybe hold me back ? I eat mostly veggies boiled eggs salad with vinegar whole grain crackers or wraps all my meat is baked

Ditch the cups and get a cheap food scale from Amazon or Walmart. Weight loss is all about a calorie deficit, not protein or "healthy" food. You can still eat in a surplus with those items. And cups are highly inaccurate due to inconsistencies in volume.

LivingtheLeanDream

Women can fluctuate a lot during their period, personally I go up 3lbs, I've heard others can go up much more. But that is a temporary fluctuation, it lasts no more than 4 or 5 days.

davenfarts88

Almost 3 weeks and thank you I will look in to a food scale today I appreciate insight

davenfarts88

How do I open diary ?

vespiquenn

davenfarts88 wrote: »

Almost 3 weeks and thank you I will look in to a food scale today I appreciate insight

When you get it, make sure to weigh everything, including prepackaged items that already have calorie info on the package. Legally they can be up to 20% off on posted weight, which means more or less calories (usually more). That's typically the second hold up on stalls.

davenfarts88

Thank you all and I've opened my settings

conniehv40

You are so mindful and asking the right questions and taking everyone's advice! You will get there! Keep logging and reading what everyone says! You will be unstuck soon -- you are here, asking questions, and doing the right thing!!

davenfarts88

Thank you and I know I have a long road ahead of me but I'm beyond ready to be healthy I can say this I feel so much better I sleep better I wake better I am so much happier just changing what I have thus far thank you and have a great day

Muscleflex79

right off the bat I'm seeing stuff like "half banana" or "one large grapefruit" - that's the stuff that needs to be weighed and you'll see a major difference.

davenfarts88

Right on thank you

davenfarts88

Any suggestions on where I can download a guide to weights? Please and thank you

Sheisinlove109

Calories seem way too low. I'm 275, I shoot for 1600 daily. Eat balanced, add an extra day of exercise....push yourself a little harder. Sleep! Water! Talk to a nutritionist.

allyphoe

You've only got 11 days of logging calories, so my suggestion would be to keep on keeping on for another couple weeks. You've got enough theoretical deficit at 275 and 1,000 calories a day that even with a lot of slop in your logging, you'll eventually see movement again.

That said, there is a lot of slop in your logging. Even if you had a scale, entries like 0.2 ounces of chicken breast and 0.06 ounces of cheese make me suspicious.

Also also, most days you're getting hardly any protein or fiber.

junodog1

One of my favorite sites:

https://ndb.nal.usda.gov/ndb/search/list

When you find your food - the listing for Energy kcal = the calories.

Watch the serving sizes. And as said before always weigh your food. it is going to be a while before you can make realistic estimates.

davenfarts88

I don't know actual ounces so ive been using my portion cups and then if I eat half of the cup I log half the serving same with pre packaged items I am understanding that weight makes a huge difference I'm new to all the healthy eating can you suggest fiber rich foods please and I've noticed the lack of protein also

smotheredincheese

This is why you need a food scale! The cups/slices/rolls you're using as measurements could be varying hugely in size and weight.

L1zardQueen

https://m.youtube.com/watch?v=JVjWPclrWVY

LivingtheLeanDream

thanks @Tiny_Dancer_in_Pink That's the video I was talking about

julven

Its a mathematical equation: your body needs fuel (calories) for everything (including breathing, sitting upright, and exercising). This is your basic metabolic rate. A rough estimate of BMR is your weight x 10 and (again very roughly) if you only eat that much in calories a day and do not exercise CONSISTENTLY (every day) you will maintain your current weight. If you weigh 275 lbs, that is 2750 in daily calories to maintain. If you are really intaking only 1000-1100 calories a day, you are at 1600 or so calorie deficit daily, x 7 days = 11,200 calories a WEEK less than you need just to wake up and breath every morning. This is not including any exercise you may do. A deficit of 3500 calories is one pound of fat (again, a bit of a simplification, if your body burns/eats its muscle tissue--ie protein--instead of its fat tissue, the calories are different; and not eating enough protein will cause your body to eat muscle in addition to fat, as it needs amino acids from protein to perform activities of life). Quite frankly, there is no way you are eating 1000-1100 calories a day and plateauing for any length of time unless you weigh 110 pounds. I agree with the "weigh your food" comments, your calculations are most definitely off at 1100 calories a day.

However it is unrealistic to call a few days without change a plateau or a stall. A day/a few days without weight change, that can be water weight, as noted, often period fluctuations, or just daily changes. For your education/interest, weigh yourself 3-5 times a day for three days and write down the results. I am shocked by how many people will say "I lost 10 pounds last week". Unless they ate 35,000 fewer calories or worked out to burn 35,000 calories, that didn't happen. What may have happened though, is they lost a few actual weight pounds and then happened to weight themselves at a water heavy time to start and a water light time to finish! Also remember, not eating enough is self sabotaging. Your body will think it is starving to death (which it is) and will hold on to every single calorie in the most productive manner (fat, not protein). You are working against your goals if you do not fuel your body properly.

davenfarts88

So clearly that 1 need to brush up on my counting a scale will help there 2 I am not getting enough protein and 3 I'm expecting too much too soon I'm too quickly assuming I'm stuck I've lost 11 lbs since I started it's been like five weeks I will be looking on to everything I've been told I appreciate all the information I will keep moving forward thanks

MrsSeager

vespiquenn wrote: »

davenfarts88 wrote: »

I have portion cups and I log everything I'm definitely sure of calorie intake I don't add my calories burnt I just exercise so I'm not too sure what you mean by that ?does not getting enough protein maybe hold me back ? I eat mostly veggies boiled eggs salad with vinegar whole grain crackers or wraps all my meat is baked

Ditch the cups and get a cheap food scale from Amazon or Walmart. Weight loss is all about a calorie deficit, not protein or "healthy" food. You can still eat in a surplus with those items. And cups are highly inaccurate due to inconsistencies in volume.

Agreed. My food scale was $11 on amazon and it's great. Can weigh in pounds, ounces and grams. I was surprised at what a portion by weight looks like!

HappyCamperSteve

If you're on phentermine, why don't you check out phentermine.com? My sister used it and she found the site helpful. I see other people suggested nutritionists - definitely. Sometimes changing our lifestyle habits is not as easy as it sounds 'cause it depends on so many outside factors---since I moved to Spain, I walk way more and do more outdoor activities, as well as cook more instead of having take-out or dining out. In the end, we're all different too, so I suggest visiting a professional first to check out what works best for your body type etc.
Good luck!

quiksylver296

RunRutheeRun wrote: »

Portion cups are not accurate like using digital food scales - someone hopefully will post the video that shows an example of how far they can be off.
How long is this stall been? at your weight 1100 calories is minuscule to eat per day IF that is was you were truly eating so something is not right with your logging.

https://youtu.be/XpHykP6e_Uk