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Super Discouraged.... Please Help!

charbabe7602charbabe7602 Posts: 26Member, Premium Member Posts: 26Member, Premium Member
So I've been exercising and keeping track of my meals for a month and have lost 10 pounds. However, for the past two weeks, I did gain a pound, am keeping track of everything, but no luck even though I'm following the meal tracking and everything. I do stress eat and have a high stress career.... need motivation to lose the next 25 pounds... (P.S. I'm not a very vigorous exerciser but I do exercise at least 4 times a week.

Replies

  • LyndaBSSLyndaBSS Posts: 4,822Member, Premium Member Posts: 4,822Member, Premium Member
    When you're close to goal, the weight loss is much slower.

    Fluctuations and plateaus are a normal part of the process. Exercise can cause water retention as your muscles repair the microtears. You just need to be patient.

    What do you have set as your weight loss per week?

    Age, height, starting weight, current weight, goal weight?
  • emmamcgarityemmamcgarity Posts: 1,162Member Member Posts: 1,162Member Member
    You’ve lost 10 lbs in a week. No need to be discouraged. Fluctuations will happen and your weight often bumps up on the scale for a week or two. Just keep tracking with a sensible deficit
  • ldrake871ldrake871 Posts: 2Member Member Posts: 2Member Member
    Usually when you start weight loss it drops quickly in the beginning then it will slow down or plateau. Sometimes you will gain and then lose even with following your meal plan. Don’t give up tho! You can do it.
  • denjan333denjan333 Posts: 48Member, Premium Member Posts: 48Member, Premium Member
    Weight loss will never be linear. There are going to be ups and downs, and plateaus. You just gotta take a deep breath and keep going.

    You’ve lost TEN POUNDS in a month! That’s fantastic!

    Are you using a food scale and weighing everything? Are you being realistic in your weekly and monthly weight loss goals? Remember to be kind to yourself, and remember that this is a long process that will test your patience. Be patient! Be consistent. It’s going to work.
  • charbabe7602charbabe7602 Posts: 26Member, Premium Member Posts: 26Member, Premium Member
    I set a weight loss goal of 1.5 pounds per week and have lost 10 pounds in a month (maybe a month and a week). I started at 169 and now weigh 159 at 5'4". My goal weight would be 125-130 pounds and Im not in a rush to do it, but I think I got too excited when the first 10 pounds dropped.

    I haven't used a food scale, but I do own one. I might have to revisit how I'm utilizing my "cheat" meals and maybe that is part of what is slowing me down. There is one day of the week (Saturday) where I don't sleep as well and maybe that could be a part of it. I have to learn how to manage my stress better without thinking or reaching for something to eat. I've been able to stop myself most times, but I have that propensity to comfort eat (which I've improved VASTLY and can say I do less of, maybe even 90% less of)
  • denjan333denjan333 Posts: 48Member, Premium Member Posts: 48Member, Premium Member
    You don’t have a lot of weight to lose, so a scale will be your best bet right now. Also I recommend you aim for .5 to 1 lb per week weight loss. Ten lbs in your first month was really a big loss. As you get closer to your ideal weight it gets more difficult to stay in a large enough deficit to lose 1.5-2 lbs a week. Definitely be patient. No reason to frustrate yourself with unrealistic expectations.
  • charbabe7602charbabe7602 Posts: 26Member, Premium Member Posts: 26Member, Premium Member
    Thank you so much! what percentage of macros do you use for weight loss of 1 pound a week?
  • quiksylver296quiksylver296 Posts: 25,416Member Member Posts: 25,416Member Member
    Thank you so much! what percentage of macros do you use for weight loss of 1 pound a week?

    Whatever percentage fits your calorie goal.
  • denjan333denjan333 Posts: 48Member, Premium Member Posts: 48Member, Premium Member
    Thank you so much! what percentage of macros do you use for weight loss of 1 pound a week?

    Macros are not that important unless you have some reason to avoid things (like you’re diabetic). Just put your info into MFP and tell the app you want to lose 1 lb per week. It will give you the required calories per day to achieve your goal. I recommend eating back about half your exercise calories as well. The reason for half is that the calories expended that MFP gives for most exercise is overestimated. If you can, use a heart rate monitor for a more accurate read of calories burned. Personally, I use a Polar A360 watch.
  • charbabe7602charbabe7602 Posts: 26Member, Premium Member Posts: 26Member, Premium Member
    wow, thats great. i have been focusing on that too much, i think
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