10-15 pounds to lose!!
kimmer1969
Posts: 8 Member
I have hit a plateau and it has been going on for over 4 months now. I lose 2 lbs gain a pound then lose etc. I just need to know how to lose these last 10-15 pounds. I keep track of my calories on a daily basis and exercise daily. I need to know what is the best numbers for carb, fat, calorie intake?
Thanks for your help out there!
Thanks for your help out there!
7
Replies
-
There is no best macro ratio, while you do want to get adequate protein and fat for muscle and health, you can modify the amount that suits you best. Carbs is personal some people do better on lower carbs, some do best on higher especially if they are prioritizing exercise.
The last 10-15lbs can be hard since you don't have as much wiggle room in your deficit, water weight can also mask progress. I would try your best to log as accurately as possible.. weigh all your food with a scale. Patience is key!13 -
Try these articles
https://blog.myfitnesspal.com/10-tips-to-overcome-a-weight-loss-plateau/
10 Ways to Make Your Next Road Trip Healthier https://blog.myfitnesspal.com/10-ways-to-make-your-next-road-trip-healthier/
https://blog.myfitnesspal.com/8-sneaky-offenders-cause-weight-fluctuations/
Don’t be discouraged. This is a journey.
Hang in there.5 -
Hey on the same boat. Trying to lose my last 15-20 pounds for over months maybe years. Sometimes I lack motivation. Add me so we can encourage each other and lose these last stubborn pounds. We can do this!!7
-
I’ve just rejoined and I’ve set my calories at 1600 calories. This is my daily calorie intake and I will not be adding any more exercise calories to this. I exercise 1 or 2 hours a day mostly bodycombat and combat. It’s only day 2 for me but I want to lose 12/14lbs. I’m 5ft 2.8
-
same here! always trying to loose that 1 stone..........put a further 1/2 stone on during lock down but have lost that again now. but still up 1 lb down 2lb up for the last four weeks now. counting macros at the minute.and 10,000 steps.
any adds welcome for inspiration :-)3 -
I'm 5'9 and my goal weight is 148 lbs - which I've been able to reach only once in the past four years. I'm currently oscillating between 154 and 157. I find it very frustrating having to watch and log every bite I eat just to stay in that weight range. I'm trying to focus on overall health rather than just weight, but at my age (57), five pounds do make a difference in blood pressure. So I just hopped back on the weight loss wagon. *sighs* Personally, due to rampant heart disease on my dad's side of the family and cancer on my mom's, I'm going with Whole Food Plant Based No Oil. In addition to being a health-focused way of eating, a WFPB meal plan lets me eat more volume-wise because carbs have only about half the calories of fat. - Good luck to you!!!12
-
I’ve had a HORRIBLE 2 weeks. I keep gluten-ing myself. And I don’t know what’s doing it. It’s horrific.
I woke up up this morning feeling back to full strength and without brain fog, and had cheese/jalapeños on my safe bread. I was wondering if it was either of these things : test day. Sometimes the fermentation agent used for cheese contains gluten. Same for the vinegar which might be being used in the jalapeños.
I’m cutting out all forms of potato and vegetable chips. Sometimes Maltodextrin is wheat based. And chips have been my only treat food - I can’t eat any other forms of treat food.
God - why can’t people put proper ingredients on products?
It’s no good saying something doesn’t contain wheat or barley. Celiacs need to know whether the underlying ingredients of your ingredients are made with gluten containing products? Is your vinegar gluten free? Or your cheese? Or the starch? What are your products stored in? Are your products manufactured in a gluten-free environment?
I’m scared of food. Food is destroying my life. I’m afraid to eat anything unless I cook it entirely from scratch. But - am I going to have to make my own vinegar also? And my own cheese?
I hate cooking. I hate salad. I’d love to be able to go to a restaurant and enjoy a meal. Or to order takeaway. Or even to buy some of those ready made dinners. This food struggle takes up so much time and headspace. And that’s when everything is ok.
When it’s not ok - it’s 3 days on the sofa in a semi comatose vegetative state.
Sigh.14 -
I am in the same boat. 5’1 144lbs. I am currently trying to exercise at 30-60 min everyday and eating a pescatarian diet. Minimizing fried food and sweets. I just started being more disciplined so hoping for the results I desire. I would like to be at 130 or less but mostly I’d like to fit my size 3 jeans. Lol. And I want to tone up. Feel free to add me.4
-
I’ve just rejoined and I’ve set my calories at 1600 calories. This is my daily calorie intake and I will not be adding any more exercise calories to this. I exercise 1 or 2 hours a day mostly bodycombat and combat. It’s only day 2 for me but I want to lose 12/14lbs. I’m 5ft 2.
Hi, those calories seem a little high for weight loss. I am 5'7" and my calorie allowance for a 1lb loss per week is 1390. I didn't choose that myself, the app did if for me.2 -
@Cerizez, I too have Celiac Disease. You might want to check out the MFP Gluten Free group: https://community.myfitnesspal.com/en/group/112-gluten-free
Also there is a great FB page from Gluten Free Watchdog LLC. https://www.facebook.com/Gluten-Free-Watchdog-LLC-258784214186574/
Here's the organization's website:
https://www.glutenfreewatchdog.org/
There is almost always a 1-800 # on the side of packaging. Phone it and if they can't answer straight DO NOT BUY THE PRODUCT. New laws are soon to be in force concerning base ingredients for fermented foods/drinks and hydrolyzed ingredients:From the above FB page - "For your reading pleasure, Gluten Free Watchdog's summary of FDA's final rule is posted below in full.
On August 13, 2020 FDA published a final rule in the Federal Register to establish requirements for “gluten-free” labeling for foods that are fermented or hydrolyzed or that contain fermented or hydrolyzed ingredients. The rule is effective October 13, 2020. The compliance date for this rule is August 13, 2021." Included in their post is a long synopsis of the ruling.2 -
thechiopodist wrote: »I’ve just rejoined and I’ve set my calories at 1600 calories. This is my daily calorie intake and I will not be adding any more exercise calories to this. I exercise 1 or 2 hours a day mostly bodycombat and combat. It’s only day 2 for me but I want to lose 12/14lbs. I’m 5ft 2.
Hi, those calories seem a little high for weight loss. I am 5'7" and my calorie allowance for a 1lb loss per week is 1390. I didn't choose that myself, the app did if for me.
That's going to depend heavily on your activity level - when I am working out like I should be, I will lost weight on 1800-1900 kcal/day - 5'7" - 42 - that was around 145 pounds (right now I'm averaging closer to 152ish after gyms closed and I didn't adjust my eating - because I like food too much lol).3 -
Hi there! I am in the same weight-loss boat as you.
The only magic number is the difference between how many calories you consume vs how many calories you burn each day. I find that I am less hungry if I eat fewer carbs (I'm at 40% now) and more protein (very important) and more fat (less important). I know many who focus only on getting their allotted protein per day and let the fat and carbs fall where they may. I also wear a Fitbit to track my daily activity level and I have found that close tracking of these two variables (calories in, calories out) is the key to success! Keep it simple. 3 -
Hello, I am in the same boat. 5’1 and have 10 lbs to lose. MFP sets my calories at 1200. I workout and add my fitness calories. If not, I am hungry at night. My problem is the evenings when I relax. LI have to be more diligent with tracking.3
-
same here. 5'1 57 years old. gluten free due to sensitivity. cant seem to shake the last 10 lbs. I run and get a min of 10000 steps a day. Ive tried low carbing it but it just doesnt make a difference so I am just getting frustrated.
3 -
5'4", 55
I am at 127, trying to get to 122.
I've had success losing the weight using fitbit to monitor my real time calorie burned and myfitnesspal for my food diary.1 -
Hi all. I'm in the same boat. I'm 5'4" and 142. I'm much happier and healthier at 120ish. I struggle with inflammatory arthritis and pancreatitis. I get a lot of pain and stiffness and am completely fed up with feeling this way, so I'm trying a radical approach. This protocol I'm doing a fasting protocol called the Fast Mimicking Diet, developed by Valter Longo. You eat 40% of your normal intake for 5-7 days and then return to your normal intake. You do that one week a month for 5 months. The cycle of Fasting and refeeding basically "cleans house" in your cells and kicks off a cycle of increased stem cell production, which heals a lot of inflammatory conditions. I have lost 4 pounds in 3 days, and surprisingly am not hungry eating 600 calories a day. It helps knowing it is only for a short time. Also the high fat, low carb macros keep me satisfied. I highly recommend it. My pain is so much better already.4
-
I also would like to lose 10-15 lbs. I have found that when your body is already in a healthy weight range, losing the last pounds is more challenging and can take a longer time. For me, I just agree to take that time to continue to be healthy and work toward the goal incrementally. Once you've got diet in place and a movement plan that feels good...it's more about just keeping your goals in sight and knowing that chiseling the last bits can take patience. That is just my approach and experience. There was a time I pushed really hard to get to my goal weight and got there; but I am 40 now and simply do not wish to strive that hard again.5
-
Same here kimmer....except I was maintaining okish till this stupid virus and now my weight is being stubborn!!1
-
There’s only 5 lbs in difference here but I know I’m on the right track.
I lost 10 then gained 5. I’m pretty sure it’s muscle 💪🏼 I’m still working on sculpting and it’s hard work. I’ll be 48 in a month. Gave myself 2 more years to get where I want!
We can do this!!7 -
weatherking2019 wrote: »
There’s only 5 lbs in difference here but I know I’m on the right track.
I lost 10 then gained 5. I’m pretty sure it’s muscle 💪🏼 I’m still working on sculpting and it’s hard work. I’ll be 48 in a month. Gave myself 2 more years to get where I want!
We can do this!!
You look hot!! Love the muscles!1 -
@weatherking2019 - you’re definitely on the right track!! Great job! Inspiring!1
-
How many days a week are you lifting weights? Your abs look great!
1 -
kimmer1969 wrote: »How many days a week are you lifting weights? Your abs look great!
Thank you!!!!
I’m lifting only at Orangetheory. It’s almost everyday but 20 min max.
I see a lot more definition on arms and shoulders. Still working on abs. I think women need to lower body fat to show the muscles.
Today compared to this summer.
3 -
Are you watching your carbs? Or what are eating on a daily basis?0
-
Hi! I friended you so you can see my food intake. Not so low on carbs but I tweak it here and there.kimmer1969 wrote: »Are you watching your carbs? Or what are eating on a daily basis?
I definitely try to go heavy on protein. It helps with recovery and builds muscles.
2 -
thank you!!1
-
Hi - I have been on the same boat. Struggling over the past 9 months to consistently be at my goal weight (117-120 pounds). I am fluctuating between 125 - 127 pounds. I've experimented with Slow carb (Tim Ferriss), Keto to vegan to intuitive eating. I practice intermittent fasting daily and have had the best success with Keto+fasting, but found it was not sustainable for my lifestyle, I put the weight I lost back on within the next few weeks.
This month, December, I have restarted my efforts. I will continue 18/6 fasting method for 4 days per week and 16/8 for remaining 3 days, alternating between them.
I will aim to eat at 1450 cals 5 days, 1700 cals 2 days - to avoid slowing metabolism
Trying out Low carb style (staying away from refined sugar and processed food)
Here is a great website that will help you calculate your macros depending on your dietary preference (Keto, Mediterranean, Vegetarian, etc...)
PrecisionNutrition-MacroPortionCalculations
Good Luck!2 -
I appreciate you sharing the website that will help calculate macros.1
-
I didn't stick to the low carb as much as I should of. I watch my calories more.2
