Problem in my weight loss journey
weightloss_newbie
Posts: 13 Member
Hello Friends,
I am facing a problem in my weight loss journey recently.
My initial weight was 110.2 kg and my height is 168 cm.
I was determined to lose my weight and bought a treadmill. I followed a simple diet and brisked walked on the treadmill for 20 minutes every day.
After following this regime for 3 weeks, my weight reduced to 107.3 kg.
But here is where I faced the problem. After I reached 107.3 kg, my weight is not reducing any further. I was truthful to my diet and exercise but there was no reduction in my weight for 1 week. I feel very puzzled and demoralized by this.
I feel very concerned if my body is refusing to lose any more weight. Will I not be able to lose any more weight any more?
Should I reduce my food intake further? To tell the truth, I do feel slightly hungry while following the diet. But I try not to give in and binge eat. I don't think I can cope with further reducing my food intake.
Should I increase my exercise time further? I am thinking to increase my walking time to 25 minutes every day.
Is it common to see your weight being stagnant for a week during your weight loss journey?
I hope you can share your valuable opinions and advice.
Thank you.
I am facing a problem in my weight loss journey recently.
My initial weight was 110.2 kg and my height is 168 cm.
I was determined to lose my weight and bought a treadmill. I followed a simple diet and brisked walked on the treadmill for 20 minutes every day.
After following this regime for 3 weeks, my weight reduced to 107.3 kg.
But here is where I faced the problem. After I reached 107.3 kg, my weight is not reducing any further. I was truthful to my diet and exercise but there was no reduction in my weight for 1 week. I feel very puzzled and demoralized by this.
I feel very concerned if my body is refusing to lose any more weight. Will I not be able to lose any more weight any more?
Should I reduce my food intake further? To tell the truth, I do feel slightly hungry while following the diet. But I try not to give in and binge eat. I don't think I can cope with further reducing my food intake.
Should I increase my exercise time further? I am thinking to increase my walking time to 25 minutes every day.
Is it common to see your weight being stagnant for a week during your weight loss journey?
I hope you can share your valuable opinions and advice.
Thank you.
9
Replies
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1 week (or 2 or 3 or even 4) staying the same weight is completely normal. Weight loss isn't linear.17
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You lost 2.3kg in three weeks (about 5lbs) which is very good.
weight loss is not a straight line, some weeks things will be stickier or not move. one week is not a plateau or anything to be worried about. just keep doing what you are doing.
do you weight all solids?
if you are hungy you may want to play with macros, some people need more protein or more fat to feel full. I need to eat " a large volume" so i eat a ton of vegetagbles low in cal as part of most meals.9 -
same as what the others said above. it's not a big deal to go 7 days without weight loss. for me, it's a zig zag downwards trend.5
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You can stagnate during your weightloss journey for multiple reasons but its normal so dont worry give it more time and dont give up there are lots of us here to help you along5
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Not at all unusual, particularly at this stage. Many drop a few quick pounds of water weight the first week or two, then the next week or two may see no loss on the scale. You're likely still losing fat, but it is being masked while your water weight evens out.6
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Examine the foods you eat. You may be consuming too much sugar in processed foods like cookies, candy, and pastries. Fast food is not really good for you either. Food spikes your blood glucose levels and the insulin you produce brings it crashing down, making you hungry an hour or two later. Glucose is normally stored first in cells for fuel, then excess is stored in the liver, which is usually delivered while you sleep, the muscles, and then finally fat cells. All the stored glucose is used up in the opposite order, the fat cells being the ones to hold on to it the hardest, thus our struggles.46
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Examine the foods you eat. You may be consuming too much sugar in processed foods like cookies, candy, and pastries. Fast food is not really good for you either. Food spikes your blood glucose levels and the insulin you produce brings it crashing down, making you hungry an hour or two later. Glucose is normally stored first in cells for fuel, then excess is stored in the liver, which is usually delivered while you sleep, the muscles, and then finally fat cells. All the stored glucose is used up in the opposite order, the fat cells being the ones to hold on to it the hardest, thus our struggles.
All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.20 -
Not sure if it's been said already in this feed but your body also gets used to what you're doing... Why not increase incline or distance or speed or try a new exercise to change it up?25
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Not sure if it's been said already in this feed but your body also gets used to what you're doing... Why not increase incline or distance or speed or try a new exercise to change it up?
Your body doesn't burn fewer calories because it's used to an activity. You become more efficient but it's still the same amount of work.9 -
There is good advice here increase exercise intensity also make sure you are eating good foods18
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OP, it is perfectly normal to have a week or two here and there where you don't lose weight on the scale. Your body is made up of more than just fat, and that other stuff is also a part of your weight. Water weight, undigested food, stuff like that and it fluctuates normally from day to day and week to week
Log accurately and consistently and be patient
You don't have to (and probably shouldn't ) change anything based on one scale reading.
Check out the Most Helpful Posts threads pinned to the top of each forum, and Good Luck!7 -
Are you actually tracking everything you eat? Eating healthy doesn't guarantee that you are eating low calorie. Make sure to weigh and measure everything that you are eating so you know whether you are actually eating at a deficit. Log your food and exercise. If you are actually eating fewer calories than you need to maintain your weight, you will lose weight. There will be ups and downs. The body retains water for a lot of reasons. Look at the long term and trust the process.3
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witchaywoman81 wrote: »All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.
Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is better for you?
27 -
Don't get hung up on calories. Search for the nutrients. I agree you should weigh and measure everything. That's how you control portion size and calories. Eat fresh and not processed.30
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All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.
Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is bettor for you?
It depends on what the rest of my day looked like. If I’m low on fats, the Oreos. But raspberries are delicious. If my car needs the fuel, then the gasoline.
Once I’ve met my nutritional needs for the day, I don’t get bonus points for eating “more” healthy stuff.
Mental health is important, too, and Oreos make me happy.31 -
Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is bettor for you?
Point being, if you eat 4 Oreos or 4 cups of raspberries as part of a diet that keeps you in a calorie deficit, there’s nothing inherently wrong with either. Personally, I’d probably go for an Oreo or 2 and less than 4 cups of raspberries. 4 cups would be liable to give me stomach issues. Gasoline is not food and will kill you if ingested, so not a fair comparison.15 -
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Gasoline, raspberries, and oreos? Sounds like the latest smoothie cleanse from JJ Smith.17
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witchaywoman81 wrote: »All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.
Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is better for you?
Give me an oreo and 1 cup of raspberries please. Well, actually I'd prefer raspberries and a piece of dark chocolate but that was not given as an option. There are no brownie points for eating that many raspberries in a sitting, and as long as all nutritional requirements are met during the day there are no brownie points for eating more of fresh produce either.
Skip the gasoline though. That is for my car.12 -
MichelleSilverleaf wrote: »
Yes, how many times are there posts about "Help! I can't lose weight, I'm eating healthy but the scale won't budge"9 -
jasonpoihegatama wrote: »There is good advice here increase exercise intensity also make sure you are eating good foods
Yes, there is good advice here - but it's not the two things you picked up on.
OP, have a read of this thread (along with others in the "Must Read" stickied threads in the forums):
https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p18 -
witchaywoman81 wrote: »All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.
Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is better for you?
Since you seem so sure you know better than us, can you let us know what your qualifications are and what type of success you've had using this mindset and knowledge?
I lost 20 lbs and have maintained a healthy weight for two years. My bloodwork is all good and always has been. After trying to get plenty of protein, fiber, and produce, I eat whatever I want as long as it fits my calories. I have yet to see any published scientific proof that eating a couple of Oreos or a bowl of ice cream as part of an otherwise nutritious diet is unhealthy. I have come to know plenty of other long-timers here who lost weight and are now working on fitness goals while still enjoying treats and convenience foods in moderation.
And in your example, I think I'd choose 1 cup of raspberries and 2 Oreos, and save the remaining calories for something else.14 -
Consider taking your measurements as another way to see progress. I've only lost a few pounds this month but lost 4 inches.8
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witchaywoman81 wrote: »All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.
Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is better for you?
I will take the cup of raspberries any day. 4 cookies would take up quarter of my calorie intake for the day and be mostly sugar not much nutritions in that.14 -
I'd go for the oreos. The raspberries are too fiberlicious for my low fiber needs.
Plus....oreos. 8 -
Thank you for your replies friends. I will continue to focus on my weight loss regime and stay positive. 6
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Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is better for you?
My point is not all calories are the same. Oreos are sugar with next to no nutrients, and eating enough of them will make you fat. 4 cups of raspberries don't have to be eaten all in one setting. There are enough to add to a salad, cottage cheese or yogurt and you can enjoy them all week. And I'm sure we all now there is no benefit to ingesting gasoline.
Like I said, I was only trying to make a point.
16 -
Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is better for you?
My point is not all calories are the same. Oreos are sugar with next to no nutrients, and eating enough of them will make you fat. 4 cups of raspberries don't have to be eaten all in one setting. There are enough to add to a salad, cottage cheese or yogurt and you can enjoy them all week. And I'm sure we all now there is no benefit to ingesting gasoline.
Like I said, I was only trying to make a point.
Eating enough of anything will make you fat. That's the point.
16 -
Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is better for you?
My point is not all calories are the same. Oreos are sugar with next to no nutrients, and eating enough of them will make you fat. 4 cups of raspberries don't have to be eaten all in one setting. There are enough to add to a salad, cottage cheese or yogurt and you can enjoy them all week. And I'm sure we all now there is no benefit to ingesting gasoline.
Like I said, I was only trying to make a point.
The primary point is that nobody eats all of one food in a vacuum. Eating all raspberries would leave me malnourished as would eating all Oreos. But, there's nothing negative about me eating a variety of nutritious foods and having an Oreo or two if it fits into my calories. And frankly, if I was low on my fat intake, I would choose the cookies over the raspberries in order to meet my goals.
Eating a surplus of calories is what makes people gain fat. For people who are aware of calories and macros, it's easy to have a widely varied diet of foods of all types and be quite healthy. Knowing this actually helps a lot of people with adherence and sustainability.11
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