At a stand still... Help
patriciadonia
Posts: 19 Member
I I had 40 # to lose I lost 12 pounds now I am sitting at the same weight day after day...What can I do to start losing again.... I am 73 years old.. I have a stationary bike I ride but can't do a lot have a very bad back
Thanks Pat
Thanks Pat
1
Replies
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How long has your weight been stuck? How long did it take to lose the 12 pounds?1
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In addition to the questions above:
Are you tracking regularly and accurately?
Are you eating in a deficit?
Is their a silver sneakers program in your area? These often have classes geared toward those with limitations, including chair and aqua aerobics.1 -
Stalls can be frustrating! Some more details might help or opening your diary if you're comfortable with it. Otherwise these are my generic ideas:
1. If it's been less than 3 weeks or so, 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.4 -
Thank you very much for the reply's.. I do chart all my food been staying within the allotted calories, I carry a pad and pen around with me to write down what I eat.. I been on this sense January 17 to 3-11 it has taken all that time to lose 8 pounds! that seems like a really long time to lose 8 pounds.. now it has been two weeks of going down a pound or Oz's but, always back to 163 can't seem to get lower.. no there is no silver slippers close to me... One thing I did not know about is to recalculate my goal. When I started I weighed 171 they said I needed to eat 1100 calories a day.. Maybe I am eating to much... all suggestions welcome... I do not add in my exercise points gained at the end of the day... Thank you Pat0
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You're losing a pound a week. That's right where you should be.
I'm surprised it gave you an 1100 calorie goal, as 1200 is the minimum MFP will assign. But since you're older, 1100 will probably work better. You still should be eating back your exercise calories if/when you do exercise.1 -
patriciadonia wrote: »I been on this sense January 17 to 3-11 it has taken all that time to lose 8 pounds! that seems like a really long time to lose 8 pounds.. now it has been two weeks of going down a pound or Oz's but, always back to 163 can't seem to get lower..
8 pounds, 8 weeks, you are golden! That's a terrific loss especially for a person with little exercise, so kudos to you! That does NOT sound like a long time to lose 8 pounds to me. I think our sensibilities about how time-consuming SAFE weight loss is have been wrecked by unsafe "reality" shows.
It is not unusual for weight to stall, sometimes for a week or two, then drop again. Weight loss is not linear. I have lost about 18 lbs in about 22 weeks and there was a whole month where nothing much seemed to happen.
The suggestions above from @diannethegeek are excellent -
Oh and at 1100 calories, you are NOT eating too much; don't lower that for your health's sake.0
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