My 3rd MFP rodeo is not going well - suggestions for success?

abcdcm143

I have successfully used MFP for 2 weight loss runs. I lost 70 pounds after a pregnancy using my MFP (about 5 years ago). I gained back about 30 pounds and successfully lost that (2 years ago). I feel the slow creep of weight coming back on and decided to join again. I'm currently looking to address an extra 10 pounds I have gained. I would also like to lose a little more beyond that (so a total weight loss of about 15 - 20 pounds for my third run at this). I feel like I know how to lose weight (and apparently gain it too!!) and have a lot of confidence in the MFP app as a tool for myself. I understand the tracking process and the CICO.

This time around I am not seeing much movement on the scale or changes in my body. In the last 2 months I have dropped 3 pounds. For the last 3 weeks I have been up a pound or two or staying the same weight. I am used to more steady weight loss.

My question to all of you is twofold:
1. What tweaks have you made to jump start weight loss or body changes (I'm fine with my clothes fitting better even if the scale is not moving - but I don't have that either right now)?
2. What do you do when you feel like you are working hard and not seeing changes but want to stay motivated?

Thanks for your tips and perspectives in advance.

kenyonhaff

* Forget "jump starting". Just start. Log in your food best you can. Make an estimate on body weight if you're not sure. It's taking a step that matters.
* Don't expect big dramatic changes automatically.

cmriverside

The only tweaks that work are eating the right amounts of food.

So. Check all your food entries first to make sure they are accurate. Use the USDA database to double-check. Here's a How-To:

http://community.myfitnesspal.com/en/discussion/10621050/how-to-use-the-usda-food-database-mfp-food-database-for-accurate-logging/p1

Then set your goal for "Lose 1 pound per week," or "Lose 1/2 pound per week." Personally I'd choose 1/2 pound because it's easier and gives me enough food.

quiksylver296

You don't specifically state - Do you use a food scale?

kdbulger

Focusing more on my nutrition during plateaus definitely helped me. CICO does work (and I'm not a person who refuses to eat junk lol), no doubt, but the nutrition part helps me feel satisfied/full longer and therefore I've been less likely to indulge in the stuff that can write off a calorie deficit in a hurry.

You've probably been doing this, but when I feel like I've been tracking my food and I'm still not getting anywhere, I crack down further on weighing and measuring my food, and also no mouthful of anything goes untracked.

When the scale isn't moving, I shift my focus to movement/other wellness goals. I continue tracking but I don't let the scale be the determining factor. Being able to run a bit longer, lifting heavier weights, etc are all motivating to me. As long as I'm logging exercise, I will log my food too. Fitness makes me want to fuel my body appropriately so this typically has a snowball effect on my weight/figure.

Of course you know that weight loss isn't linear. Keep at it and you WILL lose weight. Data collection helps too - your cycle and your sleep habits all have an effect on the scale.

You have done it before and you CAN do it this time!

snowflake954

Also, the first time you had a lot to lose-70 lbs. The second time it was 30 lbs. Now it's 10 + a little more. The less you have to lose the slower it goes and you have to be very accurate with your logging. You're going to need more patience than before.