The last few pounds, what gives???

LaurenMT96

TLDR: I lost 94lbs, i have 4 left to my 1st GW. I started strength training properly, now I'm stuck.

Please help, I have lost 94lbs since Feb 2018, I haven't lost any weight over the last month.
3 weeks ago I started lifting weights, Yes i had DOMS and water retention but that is all gone now, and I know that it can't be muscle.

Currently netting 1700 calories averaged weekly, in a 500 calorie deficit with over 120g protein.
My diary is open please feel free to look.

I had a "diet break" at Easter for 5 days, I'm really tight with my logging and yes i weigh everything.

For reference i'm 5'8 and currently 165lbs and i have PCOS (not sure if this is a factor), set to lightly active as although i have an office job, i have 2 horses which I go to every night and do their stables chores etc for around 2 hours.

So what gives? I understand that you will retain water when you start a new exercise/lifting program,
But how long does this usually stick around for? Is this masking my scale loss?
Is 1700 my maintenance? I don't think it can be, I hope not

LaurenMT96

Anyone??

shaf238

Given that you only started weight training a few weeks ago I'd suggest giving it another few weeks to see what happens with the scale and then go from there. Not sure what impact PCOS will have so I will let more knowledgeable people comment on that.

LaurenMT96

@shaf238 Thankyou, so upto around 5-6 weeks I could still be retaining water from my muscles repairing etc?

LaurenMT96

Edit: my body fat percentage has stayed the same at 27% the whole time too (measured on home scale and on supermarket health machine) not sure if this has any impact

shaf238

This might also potentially shed some light: https://legionathletics.com/water-retention/

Buff_Man

You only have a little weight to lose so I wouldn't focus on the scales. Now you're weight lifting focus on body composition so take measurements and regular pics. Stick to your calorie limit and drop protein to 80g a day, you don't need 120g! Depending on how often you're working out it might take a good 6 weeks to see changes. Also make sure you're progressing in your routine so try to add more weight or do more reps each week

shaf238

Buff_Man wrote: »

You only have a little weight to lose so I wouldn't focus on the scales. Now you're weight lifting focus on body composition so take measurements and regular pics. Stick to your calorie limit and drop protein to 80g a day, you don't need 120g! Depending on how often you're working out it might take a good 6 weeks to see changes. Also make sure you're progressing in your routine so try to add more weight or do more reps each week

We don't know enough about her lean body mass to make a statement like that.

sardelsa

The last few lbs are slow and water weight can mask progress. I retain water from lifting and it only goes away when I stop working out, so it can take at least a few months for me to see progress on the scale at that point.

cmriverside

Just...

Stay the course.

I am also 5'8". I stayed at 155 for quite a while after losing nearly 60 pounds. That 94 pounds you lost is a huge accomplishment and I'm sure you look really good! Relax a little, stress just compounds weight problems.

I can say that 1700 plus exercise calories would have been too high for me to lose that last 15 (from 155 to 140, where I am now.) HOWEVER, I'm not working, I'm in my sixties, and I didn't do a two hour stall mucking routine daily.

That last 15 pounds took me nine month and I was legit hungry so I had a very hard time sticking to a deficit. It was truly two steps forward/one step back for me all through that last 15 pounds. Be patient, keep logging, keep doing the right things. I think the hard part may be that you got used to rewards-from-the-scale. Now you have to find other ways to be proud of yourself and just let the process be the reward.

Stay the course.

collectingblues

LaurenMT96 wrote: »

@shaf238 Thankyou, so upto around 5-6 weeks I could still be retaining water from my muscles repairing etc?

Absolutely. It takes six weeks with me after increasing intensity.

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Maxematics

shaf238 wrote: »

Buff_Man wrote: »

You only have a little weight to lose so I wouldn't focus on the scales. Now you're weight lifting focus on body composition so take measurements and regular pics. Stick to your calorie limit and drop protein to 80g a day, you don't need 120g! Depending on how often you're working out it might take a good 6 weeks to see changes. Also make sure you're progressing in your routine so try to add more weight or do more reps each week

We don't know enough about her lean body mass to make a statement like that.

Agreed and even then, if someone naturally eats a high protein diet why should they change that? I'm 109 pounds and my protein intake is usually 140g per day; it's rarely less than that. I don't force that amount either as it's just how I naturally eat. Protein makes me feel satiated, I still hit my fat requirements and I've never been a high carb eater anyway. Never once has my high protein diet hindered my weight loss. If anything since the OP has PCOS, reduction of carbs may help as many people with PCOS claim it does.

baconslave

The last few are the very devil. And you have to fight hard for them. As @cmriverside mentioned, give it a few more weeks to see if it settles out. At that point you might need to concede that 1700 might be too much. You can't out-muck too much, to twist the saying a bit. I'm facing something similar. Except mine is 10lb. And was in maintenance but lost the use of my food scale for a bit (lent it out for a worth cause-science fair). I'm finding my scale is really being a huge turd. It's been 3 or 4 weeks now and I'm a bit tired of lack of progress, but I'm female (water weight likes to stick around), and turned 40 (see the female bit-ugh), and my non-exercise movement has gone done. And I remember it took me 6 months to get rid of the last 15 to begin with the 1st time.

Hang in there.

LaurenMT96

Thankyou everyone, in regards to my protein, it does help with my PCOS symptoms and I am generally not a big carb-lover anyway.
In regards to my calories i have MFP set to lose at 1lb per week, and my 1700 calories is net calories, I'm confused with this as other people on MFP have told me to reduce to 0.5lb per week which would give me more calories???

I will trust the process and keep on doing what I'm doing though for now at least.

pierinifitness

OP, this is a wonderful opportunity for you to practice and further cultivate the virtues of patience and perseverance. You’ve already done so with your desire and discipline.

When I experienced those stubborn episodes, I double downed my efforts and resolve, practiced patience and perseverance, and eventually busted through that stubborn brick wall. That’ll be your case too, I guarantee it.

Give us an update in six months and don’t let the bright light from your big giant and happy grin blind us.

Wishing you the best.

LaurenMT96

This is my net calories for past 30 days, i try to average weekly but am always under (usually) except my 5 day break at easter

LaurenMT96

I try not to eat my exercise calories back as i know they are way over estimated on here.

LaurenMT96

Thankyou @pierinifitness

nicolekirsten_

You may want to try a liver detox, as it has to process everything that goes through our bodies and getting up to full speed could help

collectingblues

nicolekirsten_ wrote: »

You may want to try a liver detox, as it has to process everything that goes through our bodies and getting up to full speed could help

If she's in liver failure, she's got bigger issues.

OP, ignore this load of dung. Detoxes are completely unnecessary. Your body's organs already do everything that you need for detox.

LaurenMT96

collectingblues wrote: »

nicolekirsten_ wrote: »

You may want to try a liver detox, as it has to process everything that goes through our bodies and getting up to full speed could help

If she's in liver failure, she's got bigger issues.

OP, ignore this load of dung. Detoxes are completely unnecessary. Your body's organs already do everything that you need for detox.

I think my liver is good, fingers crossed

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LaurenMT96

Weigh-In today. Week 5 with no loss

shaf238

If it's been 5 weeks now, consider dropping your cals a little. Because you're so close to goal weight I'd say don't drop more than 100-150 per day. Did you say you were on 1700 currently? Alternatively, up your activity levels.

LaurenMT96

@shaf238 Yes I'm on 1700 net, set at losing 1lb per week on lightly active.
I may have to cut cals.
I don't think I can be anymore active, I work 45 hour week, strength train 3-4 times a week, own 2 horses and a dog which all need to be looked after and exercised, I dont know what more I can do haha!
I was losing consistently until i started lifting.

shaf238

At 1700 you've got a bit of leeway to cut down a hundred or so calories. Give that a go for a month and see what happens. Also, given you're so close I'd suggest a rate of losing 0.5lbs per week.

LaurenMT96

shaf238 wrote: »

At 1700 you've got a bit of leeway to cut down a hundred or so calories. Give that a go for a month and see what happens. Also, given you're so close I'd suggest a rate of losing 0.5lbs per week.

Thankyou, wouldn’t reducing my rate of loss increase my calories? Or am I being dumb??

LaurenMT96

@shaf238

shaf238

Yes it would but you should be reducing the rate of loss when you're within a few lbs of your goal weight anyway. What I was (poorly) trying to say is when you weigh yourself over the next few weeks you should only be seeing 0.5lb loss per week (obviously sometimes this may be masked by other facts so patience will be needed!).

LaurenMT96

8.5 weeks, no Loss. Cals still averaging at 1700 net/day for the week. Thinking of trying a reverse diet, any experiences or tips anyone??