Gaining and losing the same few lbs

Tattoos_and_Tea

Im seriously frustrated with gaining and losing the same 3lb! My weight has fluctuated between 142lb and 139lb since September 2017. I really want to get down to 133 and maintain that but I seem to be maintaining already. I’m 34, 5’6” and currently weigh 140.4lb. I eat 1350 calories a day at a macro ratio of 35/35/30. My diary is open. I use the gym 3 times a week where I lift and do cardio (I lift more than I cardio). I use a food scale to weigh everything. Any advice on how to lose the final 7lb would be awesome, thank you x

TavistockToad

Net or gross 1350?

When was the last time you had a diet break?

Tattoos_and_Tea

Gross. I have a cheat meal every Wednesday, always have.

TavistockToad

sazzle1983 wrote: »

Gross. I have a cheat meal every Wednesday, always have.

i would suggest trying a diet break... there's a good thread:

http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

nowine4me

Let me be the first to welcome you to maintenance! Or if you really, really want to drop 7#, maybe cut out the weekly cheat meal. Probably not what you wanted to hear, I know

stanmann571

nowine4me wrote: »

Let me be the first to welcome you to maintenance! Or if you really, really want to drop 7#, maybe cut out the weekly cheat meal. Probably not what you wanted to hear, I know

That would probably do it.

RaeBeeBaby

This is me, although at a slightly higher weight. I know I'm basically in maintenance, so something needs to change in order to reach that final goal. For me, probably the restaurant meals a couple times a week and not being exact on estimating the calories. I think I'd get funny looks if I brought my food scale to the restaurant.

BTW, 5'6" and 140 lbs sounds near perfect to me (but we're all different).

toxikon

Are you logging this weekly cheat meal and staying below maintenance calories? Or is it a free-for-all that you don't track?

If it's a free-for-all, you could very well be wiping out your deficit for the week. When you're already at a healthy BMI and don't have a lot of weight to lose, you really need to meticulously track and stay on a calorie deficit every day. The margin of error is very thin.

Tattoos_and_Tea

Thanks all. Guess Wednesdays are what’s doing it but it’s such a habit now it will be a tough one to crack! I live for my Wednesdays lol x

sardelsa

sazzle1983 wrote: »

Thanks all. Guess Wednesdays are what’s doing it but it’s such a habit now it will be a tough one to crack! I live for my Wednesdays lol x

You can still have your Wednesdays, but try tracking it and see where it lands. Is it a food item in particular or you like the increased calories? If you are feeling deprived from being in a deficit too long then a diet break, as mentioned can help.

IRON4SLAYER

In my opinion, I feel your macros are spot on. However, since you do cheat meal as well have you tried increasing the amount of days you do your cardio? Do weights 3 times a week and cardio 5 times a week. So all together you are exercising 5 days a week. Rest on the weekend by doing something active like going for leisure walks. When you do your cheat meal, what types of food do you eat?

FYI, sorry if I don't respond quickly. I have all my notifications turned off.

apullum

I would be willing to bet money that your Wednesday cheat meal is wiping out your calorie deficit.

When you get close to your goal weight, your calorie deficit generally becomes very small, and it requires accurate and consistent logging to continue that deficit. This is why overeating on Wednesdays may have worked in the past, and doesn't work anymore.

You can "bank" calories during the rest of the week in order to eat more on Wednesday, but if you have a day each week of eating as much as you want and not tracking it, then the deficit you've created over the other six days is just being undone on Wednesday.

Your body's calorie needs don't change on Wednesdays.