SOS! Weight loss plateau!

kshama2001

KerryBSoCal wrote: »

This discussion is so interesting to me. I’m 73, have lost 40 pounds since April, but have stage 3a chronic kidney disease. I’m on a plateau as well but have to limit protein to 60g per day. How do I keep muscle mass as I try to lose 20 more pounds?

Ask your doctor to refer you to a physical therapist who can help you with designing a progressive overload strength training program.

sollyn23l2

KerryBSoCal wrote: »

This discussion is so interesting to me. I’m 73, have lost 40 pounds since April, but have stage 3a chronic kidney disease. I’m on a plateau as well but have to limit protein to 60g per day. How do I keep muscle mass as I try to lose 20 more pounds?

60 grams should be fine, especially if doctor recommended. I would suggest adding in some strength training.

KerryBSoCal

Thanks, I will follow up with your suggestions. 😎

AnnPT77

KerryBSoCal wrote: »

Thanks, I will follow up with your suggestions. 😎

There was an international study group recommendation about protein for aging (65+) adults.

That recommendation includes a section for people with pre-existing kidney disease. There is limited info there, but it is some. I can't link directly to the section, but it's in this part of the document . . .

https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext#secsectitle0055

. . . under the heading "Kidney Function and Kidney Disease".

The general recommendation for 65+ is that spreading protein through the day is a good idea (vs. all/mostly in one meal), and for those exercising, they suggest eating some of the protein right after exercise. That's in this section of the same document.

https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext#secsectitle0130

I don't know that the suggested amount of post-exercise protein there would be right for you - that would be a good thing to discuss with a specialist registered dietitian.

For other readers, I'll mention that from what I've read, spreading protein through the day, and perhaps even consuming protein soon after exercise, are not as important in young people as for people in our demographic (I'm 67).

KerryBSoCal

@AnnPT77
Thanks for the information. Fortunately, I already have been following the suggestions regarding protein.

kiteflyer105

Respectfully, when I was losing weight, by lifting weights, following the Body for Life plan, and HITT frequently, I was able to produce results. Everyone's body is different. Thank you for the imput everyone.

ddsb1111

kiteflyer105 wrote: »

file:///C:/Users/susan/Downloads/Body-For-Life-Cardio.pdf

Check this out. Google this. It explains how to do it.

Eating protein and vegetables is the best way to lose weight, decrease carbs to 50g or less. Listen to a nutritionist, or their guidelines. If you are super serious, 20 g of carbs works even better. I am not a medical professional . See a nutritionist. Then they can give you all the answers.

Most of my calories are from carbs. How did I get to my goal weight? I promise I’m not a unicorn with special powers ☺️ I think you’re confusing adherence with weight loss. And remember, not everyone is satiated by the same thing. Anyone who can stick to a calorie deficit long term will lose weight no matter what, your macros don’t matter in regards to fat loss.

AnnPT77

kiteflyer105 wrote: »

file:///C:/Users/susan/Downloads/Body-For-Life-Cardio.pdf

Check this out. Google this. It explains how to do it.

Eating protein and vegetables is the best way to lose weight, decrease carbs to 50g or less. Listen to a nutritionist, or their guidelines. If you are super serious, 20 g of carbs works even better. I am not a medical professional . See a nutritionist. Then they can give you all the answers.

This is confusing to me. I know there are lower-carb vegetables, but one reason I can't visualize myself adopting a low-carb diet is that I couldn't possibly eat the volume and variety of vegetables I prefer if I tried to limit carbs to 50g or less, let along 20g or less.

I'm not saying that low-carb eating doesn't allow enough veggies for good health, nor am I arguing with what you've found is best for you personally. Sincerely, I'm happy you've found your right personal tactics: That's powerful!

What I am saying is that I'm quite confident that it isn't universally necessary to severely limit carbs in order to lose weight. I ate moderate carb (around 150g or so daily) while losing around 50 pounds in just under a year, and have eaten 225g+ of carbs most days in maintenance. Most of those carbs come from nutrient-dense foods like veggies, fruits, dairy, and other basic unrefined foods. (I'm not saying everyone needs to eat like I do, either. That would be silly. Successful tactics are personalized, IMO.)

OP can certainly try reducing carbs, because doing so unquestionably does help some people. But it's neither necessary nor sufficient for everyone, if their goal is weight loss.

As an aside, I know that "nutritionist" is a credentialed profession in some countries. Here in the US, in many states, literally anyone can advertise themselves as a "nutritionist", and a fair fraction who do are selling multi-level marketing supplements and that sort of skeezy thing. In the US, a person should be looking for a "registered dietitian" (RD) if they want advice from a professional who meets strong educational and practice standards.

Truth in advertising: I'm not a nutritionist, registered dietitian, or medical professrional . . . just an interested amateur.

Ang_syl

gojira54godzilla wrote: »

Curious, how tall are you?? That can help answer this a little better too

I’m 5’2! Currently 153-155lbs given the day. Goal weight is 135-140. 1500 calories/day and doing weight and cardio training 5x per week. I’m using an app (Fitbod) to help in terms of increasing weight/reps etc and it has def helped but I’m 100% at a standstill. 70-100g of protein daily

Sett2023

Hi :-)
Perhaps, you could try and change the order/combination of foods you eat.
I'm no nutritionist or else, so I can only report my very personal experience, but if it could help...

For me, the main game changer has been moving from a sort of dissociated diet to the "plate diet".

That resulted in:
1) eating more veggies (I ate a lot also before, but now I eat a looot of them);
2) using more "polenta" (at first only plain, now I'm trying wholemeal once a week) and rice (basmati) ---> so less bread (but, notice, I still have it every day, only not a ton as before 'cause if there's polenta, for instance, bread would be redundant);
3) being more sated, so no craves and no more continuous snacking ---> so less sweets (again, I still have them, but not a ton as before).

I'm at this from March, and despite eating the same calories I ate before (1700 calories 4-5 days/week, even 2200 the other 2-3) and eating all my favourite foods as before (croissants, cakes, pizza, pasta, potatoes, hamburger, dark chocolate etc, I have no prohibited items), the different way of assuming them made me lose about 8 kilos (about 1kg/month).
(Oh, and my only "exercise" is walking, exactly as I used to do before.)

PS: I know people who made the opposite change, that is went from the plate diet to a sort of dissociated diet, and they lost. So, I think perhaps the key is in the changing itself: your body is used to a certain way, you change it and you burn more (maybe only for some time? I don't know...)?

HTH

ninerbuff

tomcustombuilder wrote: »

Raising weekly calories will not cause Fatloss. Sometimes it MAY result in the ability of more activity being added however that added activity would have to increase enough to compensate which is difficult plus more activity usually results in added hunger.

I think a diet break for a couple of days does help if one has been on a diet regimen for 3 months or more and then stalls. Anecdotally, I've done this several times with clients who stalled and then after the diet break and getting back on, they start losing again.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition