Confused and demoralized
rekrapetak
Posts: 18 Member
I seem to be stuck around the 70 kg mark for the past 2 weeks. In the last week I have stayed the same which is driving me nuts as I'm working my butt off. I noting everything I eat, measuring weights etc and I am recording my exercise based on how many calories my workout burns according to my i watch. I am 11 st and 5 foot 3 (if i stand super tall) and there's plenty of weight to drop. I am not going over my calories at all. I have gone under a lot as I don't see the benefit of trying to stuff extra food in when I get an opportunity at 10 pm. Without a doubt I am DEFINITELY eating less than is going out so why is this not being reflected on the scales?
I'm desperate for some positive reward from my hard work here and would really appreciate advise
I'm desperate for some positive reward from my hard work here and would really appreciate advise
5
Replies
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staying the same for one week is no big deal.
weight loss isn't linear, you wont lose every week even if you do everything right, especially if you're female!7 -
^^
Not only is it non-linear, but even while losing fat, the scale can still go up in any given week because it measures weight, which has other components (like lean body mass and fluid). And since fluid fluctuates - all the time - you need a trend. Because those fluctuations vary more in a day than your fat loss occurs in a week, you really need several weeks to make sure you have a trend. Like at least 4-6.
So give it time. I recommend using a trending app, like Libra (for Android). There's another for Apple, but I don't remember what it is.
Patience will help you realize the reward...5 -
Trust in your deficit. It's only been a couple of weeks, sometimes the scales just stall. These are the moments to check for our NSV. Check your waist measurements, how do your clothes fit? Take a look at pictures of yourself. It sounds like you're doing plenty of exercise, can you see a change in toning? Do you feel fitter?
You'll get through this, no worries.
(Also, I am in exactly the same place as you: 5ft 3inch (If I stand very tall, I'm sure it's more 5ft 2½inch) and currently 70.3kg)3 -
I was in your shoes last month. I was working hard and stayed stable for two weeks. Hang in there, at the end of the two weeks things just kicked into gear again (in fact I went down the same amount I had predicted for the total month just not progressively).
I know it sucks and demoralizing but just hand in there.2 -
I think my main issue is that I have been dieting since start of April. I was being mindful of what I ate and I lost about 1 stone by end of May. Then I stopped losing so I have actually been maintaining since the first week of June. I started using MFP two weeks ago to try and identify the issue and to try and get as focused on possible with smarter food choices and added exercise. I have checked through paranoia and I'm not pregnant. I guess could it be I'm not eating enough? Might my body be trying to maintain more due to increased cardio workouts. I'm not feeling "Starving" or excessively tired (no more than usual with 2 toddlers). Or could it be water retention??
I think my body is changing shape a bit my bloat is definitely less and my thighs and arms appear to be tightening up a bit. Cellulite doesn't look AS bad and I'm not expecting it to all happen in a week. I just think 6 weeks of maintaining weight is a long time especially with the kick up the backside 2 weeks ago,
I'm determined to get through this. I'm just a bit gutted that I wanted to lose 7lb more by 28th July ( family wedding) which I thought would be easy in 2 months but now I'm left with two weeks it feels a tad unrealistic now!3 -
if you exercise you will now have muscle weight replacing the fat loss, it means you will loose but your shape will change. Don't expect weight loss all the time in muscle gain periods. Never ever eat at 10pm.45
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arbuckle57 wrote: »if you exercise you will now have muscle weight replacing the fat loss, it means you will loose but your shape will change. Don't expect weight loss all the time in muscle gain periods. Never ever eat at 10pm.
so much no15 -
rekrapetak wrote: »I think my main issue is that I have been dieting since start of April. I was being mindful of what I ate and I lost about 1 stone by end of May. Then I stopped losing so I have actually been maintaining since the first week of June. I started using MFP two weeks ago to try and identify the issue and to try and get as focused on possible with smarter food choices and added exercise. I have checked through paranoia and I'm not pregnant. I guess could it be I'm not eating enough? Might my body be trying to maintain more due to increased cardio workouts. I'm not feeling "Starving" or excessively tired (no more than usual with 2 toddlers). Or could it be water retention??
I think my body is changing shape a bit my bloat is definitely less and my thighs and arms appear to be tightening up a bit. Cellulite doesn't look AS bad and I'm not expecting it to all happen in a week. I just think 6 weeks of maintaining weight is a long time especially with the kick up the backside 2 weeks ago,
I'm determined to get through this. I'm just a bit gutted that I wanted to lose 7lb more by 28th July ( family wedding) which I thought would be easy in 2 months but now I'm left with two weeks it feels a tad unrealistic now!
so how much have you lost in 2 weeks, and what are your stats and calorie goal?
eating too little wont stop you losing weight, if it did people would never starve to death.7 -
As long as you are eating in deficit you will lose. A 2 week stall (or even longer sometimes) is just that - a stall. Keep Calm and Carry On! This happened to me last month too - it got going again. Worth taking your measurements - lots of people find that they can cheer themselves on through a stall if their measurements change/clothes feel more cofy. Either way - my first sentence applies. Good Luck X
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rekrapetak wrote: »I think my main issue is that I have been dieting since start of April. I was being mindful of what I ate and I lost about 1 stone by end of May. Then I stopped losing so I have actually been maintaining since the first week of June. I started using MFP two weeks ago to try and identify the issue and to try and get as focused on possible with smarter food choices and added exercise. I have checked through paranoia and I'm not pregnant. I guess could it be I'm not eating enough? Might my body be trying to maintain more due to increased cardio workouts. I'm not feeling "Starving" or excessively tired (no more than usual with 2 toddlers). Or could it be water retention??
I think my body is changing shape a bit my bloat is definitely less and my thighs and arms appear to be tightening up a bit. Cellulite doesn't look AS bad and I'm not expecting it to all happen in a week. I just think 6 weeks of maintaining weight is a long time especially with the kick up the backside 2 weeks ago,
I'm determined to get through this. I'm just a bit gutted that I wanted to lose 7lb more by 28th July ( family wedding) which I thought would be easy in 2 months but now I'm left with two weeks it feels a tad unrealistic now!
If you started a new exercise routine, the most likely thing is that your muscles are holding more water for repairs. Carry on and you may see a drop of several pounds in a single day - what's called a "whoosh" of water weight. Seeing that you're female, hormones may be another cause.
Even if you don't feel bad, you should eat the calories you are given or close to it, because too large a deficit over a long period of time will cause you to lose muscle mass, and even hair! It will not, however, slow your weight loss. That is not a thing.2 -
You might try adding a little more oil to your diet.34
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Don't use the scale as your only measurement. Do measurements with a good old fashioned tape measure. Have someone take photos of you in as few of clothes as you are comfortable with. Sometimes when that scale hangs for a week or so because of water fluctuations (completely normal), those things will show you that you are still changing for the better, no matter what the silly scale thinks.
For me personally, I fluctuate wildly over the course of a month with water. (Think like looking like I've gained 4lbs overnight some days). My husband just took my 2 month progress photos yesterday and I was shocked at the difference. The scale says I've only lost 12-14 lbs, but my upper body looks quite different. (Stupid fat on my lower body is being more stubborn!) Trust the process. If you know you are doing everything correctly (measuring your food with a scale, eating at a proper deficit, etc.), you will break out of the plateau.1 -
Slowfaster wrote: »You might try adding a little more oil to your diet.
For brain function, some vitamins and good pooping yes, but what other use has adding more calories? (oil is very calorie dense).4 -
Slowfaster wrote: »You might try adding a little more oil to your diet.
For brain function, some vitamins and good pooping yes, but what other use has adding more calories? (oil is very calorie dense).
I agree! In some cases oil can add far too many calories, but if someone has eliminated almost all good* fat from their diet, adding in 120 calories of oil might be worth the extra calories. It can help by making the vitamins they do consume more absorbable.
*Most of the nutrition science you read right now points to mono-unsaturated fats as the good fats. Olive oil and canola oil are both mono-unsaturated. Mono-unsaturated fats are thought to lower cholesterol and can improve cellular functions -- one cellular function is breaking down fat cells into carbon. Just what we want to lose weight.
Rekrapetak may already be getting plenty of fat. Just making a suggestion.
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Slowfaster wrote: »Slowfaster wrote: »You might try adding a little more oil to your diet.
For brain function, some vitamins and good pooping yes, but what other use has adding more calories? (oil is very calorie dense).
I agree! In some cases oil can add far too many calories, but if someone has eliminated almost all good* fat from their diet, adding in 120 calories of oil might be worth the extra calories. It can help by making the vitamins they do consume more absorbable.
*Most of the nutrition science you read right now points to mono-unsaturated fats as the good fats. Olive oil and canola oil are both mono-unsaturated. Mono-unsaturated fats are thought to lower cholesterol and can improve cellular functions -- one cellular function is breaking down fat cells into carbon. Just what we want to lose weight.
Rekrapetak may already be getting plenty of fat. Just making a suggestion.
what makes you think OP has cut fat out of their diet?7 -
It sounds like you are trouble shooting - so look at what you are eating be brutally honest - are you getting water in? Water helps flush the crap out if your not getting enough in then that can help with a stall. So tweek one thing and see - if you are eating to many high sodium foods (processed) try to keep your sodium down OR drink more water and see what happens OR eat more protein less processed carbs and see what happens.
Look closely at your macros - just kind of use this to analyze like you said. You can do this - trust the method and breathe.8 -
rekrapetak wrote: »
I'm desperate for some positive reward from my hard work here and would really appreciate advise
One of the most succinct pieces of "advice" I saw on these boards was to make the process the goal and take your sense of achievement from that day to day, not your weight. Did you make good use of your calories and log properly and hit whatever activity goals you have for yourself? Then you are already hugely successful, and tomorrow is another day to hone and master the process. The rest takes care of itself. Having a macro view of your goal is great, but you live in the smaller bites of time and will continue to do so for the rest of your life, so make that the focus.14 -
I'm now thinking water retention - must be it as I went from no exercise to about 8 days straight of 8km a day. I also think I don't drink enough water maybe to help flush this through.
example days food:
Breakfast: Banana and small handfull of nuts( weighed out) = 249 calories
Lunch: Sushi pack, fruit pot = 323 calories
Dinner: Ham, pepper, onion, light cheese 50g, omelette (2eggs) again weighed incredients, peas and brocolli, 50ml semi skimmed milk =560 calories
Snacks: Blueberries, strawberrys, mini chocolate rice cakes (kaillo)= 166 calories
Total = 1298
Exercise:
Lunchtime fast walk 4km : 198 active calories
Dog Walk 5 km = 224 active calories
Total = 422
Adjusted total: 876
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rekrapetak wrote: »I'm now thinking water retention - must be it as I went from no exercise to about 8 days straight of 8km a day. I also think I don't drink enough water maybe to help flush this through.
example days food:
Breakfast: Banana and small handfull of nuts( weighed out) = 249 calories
Lunch: Sushi pack, fruit pot = 323 calories
Dinner: Ham, pepper, onion, light cheese 50g, omelette (2eggs) again weighed incredients, peas and brocolli, 50ml semi skimmed milk =560 calories
Snacks: Blueberries, strawberrys, mini chocolate rice cakes (kaillo)= 166 calories
Total = 1298
Exercise:
Lunchtime fast walk 4km : 198 active calories
Dog Walk 5 km = 224 active calories
Total = 422
Adjusted total: 876
Are you not eating back any exercise calories?0 -
rekrapetak wrote: »I'm now thinking water retention - must be it as I went from no exercise to about 8 days straight of 8km a day. I also think I don't drink enough water maybe to help flush this through.
example days food:
Breakfast: Banana and small handfull of nuts( weighed out) = 249 calories
Lunch: Sushi pack, fruit pot = 323 calories
Dinner: Ham, pepper, onion, light cheese 50g, omelette (2eggs) again weighed incredients, peas and brocolli, 50ml semi skimmed milk =560 calories
Snacks: Blueberries, strawberrys, mini chocolate rice cakes (kaillo)= 166 calories
Total = 1298
Exercise:
Lunchtime fast walk 4km : 198 active calories
Dog Walk 5 km = 224 active calories
Total = 422
Adjusted total: 876
Yep, it'll be water. You need to eat more though.4 -
Ohhhhhhh....I am seeing quite a bit of salty food in that example. Are you going high on your sodium?0
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rekrapetak wrote: »I'm now thinking water retention - must be it as I went from no exercise to about 8 days straight of 8km a day. I also think I don't drink enough water maybe to help flush this through.
example days food:
Breakfast: Banana and small handfull of nuts( weighed out) = 249 calories
Lunch: Sushi pack, fruit pot = 323 calories
Dinner: Ham, pepper, onion, light cheese 50g, omelette (2eggs) again weighed incredients, peas and brocolli, 50ml semi skimmed milk =560 calories
Snacks: Blueberries, strawberrys, mini chocolate rice cakes (kaillo)= 166 calories
Total = 1298
Exercise:
Lunchtime fast walk 4km : 198 active calories
Dog Walk 5 km = 224 active calories
Total = 422
Adjusted total: 876
Careful with your exercise calories. So you're 11 stones? That's 154lbs. 9km equals 5.6 miles. Using the generally accepted equation distance (miles) * weight (lbs) * 0.3 would give you about 258kcal, not 422. Quite a difference there.6 -
No I don’t often eat back exercise calories. I eat a fair amount I feel and I can’t physically take much more to work and after dinner I put my kids down and am free from about 9:30. Then it’s a bit late. I can’t throw in a chocolate bar or anything as I’m a bit of an addict.
Re. The calorie calculation. I think you’ll find that’s ok for a rough estimate but far from accurate. I’m calculating this based on my Apple Watch which takes into account heart-rate, distance, speed (I believe). The active calories is the amount on top of the regular calories you would burn by sitting around top. So I take the smaller of the totals. Im pretty certain power walking a mile will burn more calories than a leisurely slow walk of the same distance.
I have to be honest I didn’t think that example was high in sodium at all? I’m not all that good at the nutritional side of things but I’ve never gone over the recommended sodium level on here and don’t usually add salt to meals. Maybe I’m eating foods I didn’t realise were high in salt?1 -
The nuts were raw almonds0
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How much water are you drinking? When my weight plateaus but I'm doing everything else right, it's water weight. Drink a bunch for a few days and I bet you'll see a precipitous drop.0
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rekrapetak wrote: »No I don’t often eat back exercise calories. I eat a fair amount I feel and I can’t physically take much more to work and after dinner I put my kids down and am free from about 9:30. Then it’s a bit late. I can’t throw in a chocolate bar or anything as I’m a bit of an addict.
Re. The calorie calculation. I think you’ll find that’s ok for a rough estimate but far from accurate. I’m calculating this based on my Apple Watch which takes into account heart-rate, distance, speed (I believe). The active calories is the amount on top of the regular calories you would burn by sitting around top. So I take the smaller of the totals. Im pretty certain power walking a mile will burn more calories than a leisurely slow walk of the same distance.
I have to be honest I didn’t think that example was high in sodium at all? I’m not all that good at the nutritional side of things but I’ve never gone over the recommended sodium level on here and don’t usually add salt to meals. Maybe I’m eating foods I didn’t realise were high in salt?
Since you have an apple watch, go to the health app on your phone. Out of curiosity, what's your total calories for the day (average). That's the total of both active and resting. For most of us, that's a pretty good estimate of TDEE. For 1lb loss a week, subtract 500 calories from that and that's about how much you should be eating in deficit.
For example, my average active and resting is 2600. If I want to lose a pound a week, I could eat roughly 2100 calories a day. I aim for 1800-2000, but sometimes go over. My average deficit is currently right at 700 calories a day. Yes, its still estimates, but I've found it to be quite accurate for my needs.
You may find you are not eating nearly enough. Less than 900 net calories a day isn't exactly healthy.1 -
Looks like you’re eating a lot of salty foods and if you’re not drinking much water then that’s probably what it is. Drink more water it’ll help with water retention. Also you’re not eating enough, although that wouldn’t explain you not losing. Don’t starve yourself, that is not sustainable. I’m curious to know what your Apple Watch says you’re burning (average.)0
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I always wonder why people use activity trackers yet then say how inaccurate they are. Why keep using it then?!12
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1700 +700 in my avg inactive/active burn so I think for 2lb loss I should aim for 1400 which is only 102 more than my example?
Any fast cheap and easy filler snack suggestions to bridge the gap?? (Other than fruit and veg!)
I’ll definitely drink more but I struggle identifying salty food- can you advise ones to watch out for?0 -
How much are you trying to lose? Most people aren't heavy enough that 2 lbs a week would be realistic goal. I'm 202 right now and have 50 more lbs to lose and I only target for 1.25 lbs loss a week.rekrapetak wrote: »1700 +700 in my avg inactive/active burn so I think for 2lb loss I should aim for 1400 which is only 102 more than my example?
Any fast cheap and easy filler snack suggestions to bridge the gap?? (Other than fruit and veg!)
I’ll definitely drink more but I struggle identifying salty food- can you advise ones to watch out for?
0
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