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Stuck, not losing much. Help 😭

theshevymarietheshevymarie Posts: 11Member, Premium Member Posts: 11Member, Premium Member
Hi everyone...

I have lost almost 70lbs since August 2019 but I’m still far from a goal weight. I religiously use MFP and log everything I consume - I’m down to 1200 calories a day. (My diary shows some recipes etc, these I manually create and weigh - not using other recipes that I can’t control). I am militant about logging, about weighing and about the numbers so no problem there. I also exercise every second day, I jog / do some weight training etc. I drink 2 litres of water a day, get 6-8 hours of sleep a night and I don’t drink alcohol or smoke or anything like that.

I feel like I’m doing everything right!
And yet, the last couple of weeks have been so slow going for weight loss... not much is changing and I don’t know why.

Help?
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Replies

  • mydogisthebestdogevermydogisthebestdogever Posts: 139Member Member Posts: 139Member Member
    Water weight probably, that's my best guess. Maybe your sodium level has been a bit high lately?
  • apullumapullum Posts: 4,896Member Member Posts: 4,896Member Member
    10 pounds per month is a very fast pace of weight loss. That’s over 2 pounds per week, which is not safe unless you have a very large amount to lose. How much weight are you trying to lose?
  • cathipacathipa Posts: 2,985Member Member Posts: 2,985Member Member
    1200 cal seems very low especially if you are exercising. Are you eating back some (or all) of your exercise calories? Have you been consistently dieting since August?
  • ladyzherraladyzherra Posts: 237Member, Premium Member Posts: 237Member, Premium Member
    Weight loss almost always plateaus at a certain point, so what you describe here is familiar to me in my own experience and also based on what I know about others' experiences. Plateauing can be really disheartening, as you express here. But oftentimes, if you stick with a healthy program and mentality, you can overcome it.

    In my personal experience, I have often overcome the plateau by backing off of exercise, as I have had an unhealthy tendancy to over-exercise and obssess about exercise. Also, calorie cycling working for me on a couple occasions. I think that trial and error can be motivational as long as you keep your head positive. Often, situations are different each time, so play around a little bit and see what resonnates.
  • theshevymarietheshevymarie Posts: 11Member, Premium Member Posts: 11Member, Premium Member
    @apullum Thanks for taking a look. I lost the initial large amount in the first 3 months but then it did slow down quite considerably so I wouldn’t say I’m losing weight quickly now (quite the opposite in fact). I did / do have a large amount. It was 53.3kg to lose at the start (118lbs) and I’ve got 23.5kg (51lbs) to go.

    I have gone through the guided goal set up for the number of 1200... some days I try and eat back my exercise goals but not always, it depends on how hungry I am / not. I will try eating more on these exercise days.

    The 1 container etc is correct, I’ll eat a container of fruit or whatever it is and cross check calories with weight so I’m making sure I’m eating exactly as calculated. I’m very, VERY militant about calories and counting correctly 🤣

    I’ll try eating back on training days and see if that makes a difference 👍🏻

  • theshevymarietheshevymarie Posts: 11Member, Premium Member Posts: 11Member, Premium Member
    @cathipa This was what the MFP numbers have given me to calculate the weight loss, I’ve been calories counting since 1 August 2019. Of course I’ve had days where I haven’t ie. Christmas and birthday and have had the odd ‘permission’ meal (a Taco Bell just opened here) but that’s very sporadic and definitely a treat and not the rule. I may not be eating enough back on workout days so I’m going to try this.
  • theshevymarietheshevymarie Posts: 11Member, Premium Member Posts: 11Member, Premium Member
    @try2again This is super helpful, thank you. I’ve been considering a ‘break’ but have been so worried about putting weight back on and falling off the wagon BUT I may investigate this further and have some maintenance weeks 👍🏻
  • Go_DeskerciseGo_Deskercise Posts: 965Member Member Posts: 965Member Member
    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
  • theshevymarietheshevymarie Posts: 11Member, Premium Member Posts: 11Member, Premium Member
    @ladyzherra Thanks so much... this isn’t my first plateau and it’s hardly been a long length of time so I’m probably stressing for nothing but it’s definitely becoming disheartening not seeing change. I’m going to weigh in on Monday and see if any progress has been made and I may seriously consider a maintenance break of a week or two just to get back in the game. 👍🏻
  • apullumapullum Posts: 4,896Member Member Posts: 4,896Member Member
    @apullum Thanks for taking a look. I lost the initial large amount in the first 3 months but then it did slow down quite considerably so I wouldn’t say I’m losing weight quickly now (quite the opposite in fact). I did / do have a large amount. It was 53.3kg to lose at the start (118lbs) and I’ve got 23.5kg (51lbs) to go.

    I have gone through the guided goal set up for the number of 1200... some days I try and eat back my exercise goals but not always, it depends on how hungry I am / not. I will try eating more on these exercise days.

    The 1 container etc is correct, I’ll eat a container of fruit or whatever it is and cross check calories with weight so I’m making sure I’m eating exactly as calculated. I’m very, VERY militant about calories and counting correctly 🤣

    I’ll try eating back on training days and see if that makes a difference 👍🏻

    If you’re not hungry but have a lot of calories left, add high calorie/low volume food like nut butter or cooking with extra oil.

    With about 50 pounds left, it would be safest to set MFP to a 1 lb/week rate of loss. That may give you more calories depending on your stats. Weight loss is not linear, so the scale will not go down every single week.

    Regarding slowing down, how long has it been since the scale went down at all? Your pace of weight loss should slow as you get closer to your goal. That’s normal and healthy. Additionally, as your pace of loss slows, normal water/waste fluctuations may make it harder to see change. That’s why we don’t consider it a plateau unless there is no downward movement on the scale for at least a month.
  • theshevymarietheshevymarie Posts: 11Member, Premium Member Posts: 11Member, Premium Member
    @apullum I think what I may do is have a maintenance break, change to maintenance goal and not loss for 7 days just to ‘reset’ and then I’ll drop it to a 1lb a week loss.

    I didn’t know that it wasn’t a plateau until a month of no downward movement so that’s good to know 👍🏻 Thank you. Thanks for your help.
  • LiftNRiotLiftNRiot Posts: 466Member Member Posts: 466Member Member
    change up your workout
  • poisonessepoisonesse Posts: 465Member Member Posts: 465Member Member
    My first calorie counting site and MFP both gave me the "magic number" of 1200 calories a day for weight loss, and I stuck to it for years. But after losing most of my excess poundage, I found myself stalling, unable to lose more than .5 every few weeks. One of my friends suggested that I up my daily calorie intake, which seemed so counterproductive to me... but being totally frustrated, I did up my calories to 1300 a day. BINGO! I started to lose weight again, back up to about 1-1.5 pounds a week, until I finally hit my goal. Now I maintain at 1300 daily, SOMETIMES eating back 100-200 of my exercise calories, but most days I only use 50 or so of them, and I'm now losing about .5 a week (which is right where I want to be, fast losses for me means faster regains). So you might want to think about just adding a few calories a day and see if that might help you get back on track.
  • WickedddMelonWickedddMelon Posts: 17Member Member Posts: 17Member Member
    SMH. So much misinformation out there. Please go find somewhere that gives you the correct info instead of relying on random people to comment.
  • Go_DeskerciseGo_Deskercise Posts: 965Member Member Posts: 965Member Member
    SMH. So much misinformation out there. Please go find somewhere that gives you the correct info instead of relying on random people to comment.

    so much this.....
  • Go_DeskerciseGo_Deskercise Posts: 965Member Member Posts: 965Member Member
    LiftNRiot wrote: »
    SMH. So much misinformation out there. Please go find somewhere that gives you the correct info instead of relying on random people to comment.
    SMH. So much misinformation out there. Please go find somewhere that gives you the correct info instead of relying on random people to comment.

    so much this.....

    Neither of you are experts and everyone is trying to offer support. I dont think anyone gave bad advice and this place is a good place to get advice.

    Never claimed to be an expert but there is some bad advice on this thread...

    Want to lose weight? - Create a deficit
    Not losing weight? - You aren't creating at a deficit/haven't given it enough time (weigh loss isn't linear)

    Simple but not easy - hence why most of us (including me) are here
    edited January 21
  • theshevymarietheshevymarie Posts: 11Member, Premium Member Posts: 11Member, Premium Member
    I appreciate everyone’s help either way, I understand no one is an expert... it’s gonna be trial and error at this point.
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