Ready for a Change

springlering62

We all do it. Don’t punish yourself for being human.

Overheadfan

I was surprised by how angry and mean I felt towards myself! I felt like I was on a runaway train and couldn't get off..and I'd created the situation and just couldn't or wouldn't press the brake.
Whatever happened yesterday is done and I'm drawing a line under it. New day, deep breath , moving on.
I'm still a bit annoyed but I'm trying to be kind to myself. Time to exercise to burn of some of the " mean".

Overheadfan

Hi All
I'd appreciate some advice please.

I'm stuck and STILL on my same weight from last year. I lost the 7 kgs and basically maintain around that level.
Since the start of 2024 I have for 90 percent of the time adhered to a caloric intake of 1200.
Usually I'm fired up and enthusiastic about exercise but that has dropped by about 4000 steps per day. The seating heat is truly horrendous and I've been using inside walking workouts, generally going ok but not breaking any records.
I'm not the type to Binge and just give up but it is difficult to maintain enthusiasm when I'm SO stuck at a weightloss plateau and for Six months.
I'm obviously doing something wrong and either being wilfully blind, or making a dumbb mistake.

I did a BMR calculations and it appears that I'm at 1620....is that very relevant.

Any advice and/ or suggestions gratefully received. What are the key things through your own weightloss journey that may have been ( now) obvious errors but at the time were hidden.?

Or basically...what do you suspect might be the dumb stuff I'm doing to not progress. ?

Overheadfan

p.s. sorry about typos. So hot here I didn't double-check.

Alatariel75

My first thought is always - how are you tracking your food? Weighing everything solid, measuring liquids? Making sure thew entries that you use in the database are correct? Tracking every bite?

Usually the easiest answer to not losing weight is that you're eating more than you think. It's not the only answer, but it's the most common.

your diary isn't public, so I can't take a look and tell you if it looks like any of your entries don't look right.

Have you had bloods/hormones checked lately, too?

Overheadfan

Hi there,
I tend to use a digital scale for solid stuff and measuring spoons for oil etc...but I definitely take on board what you say and I'll double down on measuring and weighing EVERYTHING. It's easy to get slippage. It the dreaded " wilful blindness" .
I'll be mindful .
And the bloods and hormones are definitely overdue. Haven't had anything checked for a couple of years and now I remember that I was " pre clinical hypothyroidism" a couple of years ago.
I think that's the term.
Time I book an appointment I think.
Thankyou.

springlering62

Hugs. I’m slowly working my way out of a months long “plateau” myself.

I was really mad nothing was moving. But then I looked at my seven-day averages for the past five months and realized I was still an averaging close to maintenance. Bunco here, giant chocolate bar there, treating myself to a whole batch of scones Christmas Day.

If I hadn’t had the data to prove it, I would have sworn I was eating at a huge deficit. I wasn’t.

I also realized I was popping a serving or two of potato chips, unlogged, when I got home from working out, because I was so frantic for quick salt. Husband has begun hiding the chips. Of they’re not easily accessible, I won’t touch them.

If I’m that desperate for salt, I take a pinch straight up and it helps quell it.
I got really sloppy while thinking I was under-eating. 🤦🏻‍♀️

But agree- go get checked out. You’re overdue.

springlering62

And another thing, I didn’t realize how heavily I was relying on sugar substitutes, and sugar free products.

At the suggestion of my dietician, I cut them out completely three weeks ago. I cannot believe how much it’s helped with bloating, joint irritation, night headaches. I was eating about twice as many hidden servings as I thought I was. She picked up on it immediately after looking at my food diary. I’m very grateful my gym’s dieticians are super familiar with MFp. They are the ones who recommended it.

tulips_and_tea

Good advice from the above posters. How long is your hot season? I ask because some people handle the heat better than others. I am NOT one of those people. During the summer we have about 2 months of 100+ degree temps. Getting in any kind of meaningful workout during that time is about nonexistent. But I know it is temporary. I adjust my calorie intake for that short time. Just a thought.

mtaratoot

@springlering62

If you crave salt after a workout, have you considered adding just a tiny bit of electrolyte replacement to your water bottle? Sports drinks often have a ton of sugar; there are other options.

I often have a pint of water in the morning before my coffee. If I feel like my body needs electrolytes, I add a packet of EmergenC powder. Yes, it does have some sugar. Not much. I know there are versions with no sugar.

Hydration tablets are cheap. Well, they can be. If you buy them from a sports shop, they'll be a lot more than if you stop by your pharmacy. You can dissolve one in your water. Yeah, it will taste a little salty. That's what you're craving though.

I bought some hydration salts last year for my comprehensive first aid kit. My pharmacist suggested that I look for a product called "Trioral." It is a reformulation that World Health Organization now uses. It's a lot more expensive than the stuff he had available for sale, and he still told me to go online and buy the new stuff. He's a good pharmacist. I bought some and put a bunch in my kit. I have extra and will be putting together some smaller first aid kits; the big one is really just for rafting, extended canoe trips, or car camping where I can carry it.

I kind of wonder if you could use a portion of one packet of Trioral if you weren't really dehydrated but could use some more electrolytes.

Hey - what about a real dill pickle? I mean the kind fermented in salt brine not just "pickled" with vinegar. The label says there are no calories (I don't really believe that), and there's plenty of salt and, as long as they are still alive, probiotics. The brand I buy is Bubbie's. I miss Cosmic Pickles; they were good too. Or make your own! Or sauerkraut! Or kimche!

Overheadfan

Thanks all for your replies. It's helped to keep me enthusiastic and motivated.
So , today I've very diligently hit the reset button and put the scales and the measuring spoons on the bench.
I've also booked a doctor's appointment so I can get current blood work results.

We currently have a surprising humidity here, normally our summer is quite hot and dry from December through to late April and this is really unusual. We hit 49.3C just after Xmas and that was brutal.
Usually though, we tick along in the mid or high 30's. I shouldn't really use the temperature as an excuse, we are air-conditioned and have great insulation in our house. I do find that I'm still about 3000 or 4000 steps per day short during the very hot days because I tend to not walk out dog each day. I leave that job to my husband who is a warm weather fan.
My exercise is conducted inside ( fast cardio / walking workouts) and I definitely don't achieve as much when I'm not working in the yard etc.

I certainly know that I'm sweating out more liquid than I'm replacing so I'll definitely increase my water intake , and look into some electrolyte supplements.

I'll keep you updated. If consistent measuring and weighing my food intake, ( 1200 cals) and increased activity doesn't shift the scale then I need to delve deeper.
I'll also TRY to not eat back my exercise calories. Easier said than done . When I'm exercising a lot I do quite often feel hungrier and want to eat more than 1200 calories per day. I've bought a LOT of low caloric but filling veges so I'll load my plate up more.
Sugar, white flour is out , but I love my eggs , fish, salad etc.

springlering62

Thanks @mtaratoot

I was using Nuun tablets daily, but since I got on my sugar-free “free” kick, I’ve stopped using them and am trying to drink more water.

I usually get so engrossed in what I’m doing, though, I forget.

I’ve been adding extra truffle salt to my popcorn and licking my fingers, lol.

Am doing MUCH better with the potato chips out of sight. Old Me would have rampaged through the house looking for them. New Me is content just not seeing them.

And thanks for the tip on the non-sugar free one. That’s something I’ve been meaning to look up.

mtaratoot

Overheadfan wrote: »

I'll also TRY to not eat back my exercise calories. Easier said than done . When I'm exercising a lot I do quite often feel hungrier and want to eat more than 1200 calories per day. I've bought a LOT of low caloric but filling veges so I'll load my plate up more.
Sugar, white flour is out , but I love my eggs , fish, salad etc.

You might step back and reevaluate this. If you are only consuming 1200 calories, you really might want to eat your exercise calories back - at least some of them. The least bad thing that can happen is that you get so hungry you go off the rails and eat far more than those exercise calories. Worse things can happen, like hair loss and your body using itself for food. Not just the stored energy in fat, but your muscles. Your heart is a muscle.

springlering62

mtaratoot wrote: »

Overheadfan wrote: »

I'll also TRY to not eat back my exercise calories. Easier said than done . When I'm exercising a lot I do quite often feel hungrier and want to eat more than 1200 calories per day. I've bought a LOT of low caloric but filling veges so I'll load my plate up more.
Sugar, white flour is out , but I love my eggs , fish, salad etc.

You might step back and reevaluate this. If you are only consuming 1200 calories, you really might want to eat your exercise calories back - at least some of them. The least bad thing that can happen is that you get so hungry you go off the rails and eat far more than those exercise calories. Worse things can happen, like hair loss and your body using itself for food. Not just the stored energy in fat, but your muscles. Your heart is a muscle.

I think @Overheadfan is getting extensive help and advice from her care team?

Overheadfan

I love my care team! I feel like I've tapped into a well spring of support and knowledge. You've all been so welcoming, and SO kind from my first day asking questions just over a year ago.
You're all the reason why I just keep plugging on.
One day I'll put " The Skirt" on and I'm so looking forward to telling you all.

Overheadfan

@mtaratoot
@springlering62
@AnnPT77
@tulips_and_tea
@Alatariel75

I wanted to report in to my " care team" and let you all know that your information and responses has been important to me and keeps me motivated.
I'm carefully and consistently weighing and tracking food and I've been much more committed to my daily exercise.

I'm going to admit to you all that I've not stepped on the scale yet, I just don't want to keep looking at the same ( ish) number which never gets below the dreaded 93 kg plateau.
I'll step in the scale in another week or so.
I'm keeping on track , and when the scale finally moves you will all definitely hear about it.

AnnPT77

So glad to hear you're hanging in there, @Overheadfan: IMO, that's The Most Important Thing, persistence. We do sometimes need to tweak our tactics to keep making progress, but the sure way NOT to make progress is to give up the effort altogether.

Carefully and consistently logging food - as you are - at minimum gives us more concrete data to work with to decide if we do need adjustments to plan, and also, I think, for many of us, keeps our eating routine closer to what we intended instead of ranging off from plan. Regular exercise, of course, burns more calories than irregular exercise as well as promoting health in diverse ways.

You're doing the good stuff: I'm cheering for you, as always!

mtaratoot

Keep sticking to it. If you're like me, it will forever be a "work in progress." I would wager you'll get past that dreaded 93. Who knows when, but if that's a goal and you keep working on it and making those small changes, it is in your future. Setbacks? They're probably waiting for you too. Pay attention to them, but don't let them ruin your efforts.

Keep checking in here if you like. We love to read about every success no matter how small.

springlering62

Did you ever think that fate puts obstacles in your way to see if you can overcome?

If it were win win win win, we wouldn’t appreciate it as much.

Getting to 93 is as much a win as getting past it. Don’t ever let yourself discount that part of the win.

Bear down on the NSV thread. I joke about having read every single post, but in truth I have. I identify so much with that thread. It’s what pulled me through tough times.

And @mtaratoot : great NSV this morning!

Overheadfan

@AnnPT77
@mtaratoot
@springlering62

I read your comments and immediately busted out a fast walking workout.
I absolutely rely on the MFP community , it's my go to read every morning. It keeps me motivated and positive and I absolutely agree about the NSV thread. It's been instrumental in reminding myself that I'm making positive changes. It's a bookmarked thread , for sure.

In the interests of honesty and full disclosure, I'd be lying to myself and you all if I didn't slightly cringe about the fact that I have nothing to report other than a 7 kg loss over a YEAR. I mean.... seriously. It's definitely not a big deal is it. You are all VERY kind, that's all I can say.

I do notice significant positive changes about my fitness, flexibility and strength, body shape , but ..you know...ummm...I'd like to lose another 15 kgs.

I've booked a doctor's appointment for 6 weeks time because that's another incentive to really stay on track and drop some more kgs. I know she'll want me to step on the scale and I really want to feel SMUG.

And I REALLY want to report in to you all and tell you that 93 kgs is old news.

Thankyou .. seriously THANKYOU for taking an interest and taking the time to support me. I appreciate it so much.

totameafox

You know that we are just as happy to hear about the changes in your fitness capability and body shape as we are in the number of the scale. Trust me I was breaking out the happy news of moving from a 6 minute tai chi video to a 10 minute one and lamenting how tired I was. All wins are wins no matter how small.

Overheadfan

totameafox wrote: »

You know that we are just as happy to hear about the changes in your fitness capability and body shape as we are in the number of the scale. Trust me I was breaking out the happy news of moving from a 6 minute tai chi video to a 10 minute one and lamenting how tired I was. All wins are wins no matter how small.

I love that! And I absolutely appreciate and understand the sentiment.. I took the dog for a walk last night and to get to the beach I tackled a sandhill I've nicknamed Heartbreak Hill. I felt like I was starting in my own movie .. possibly like Sly Stallone running up those steps... except nothing like that at all ... More like Lawrence of Arabia trudging through the sand .
I'm proud that I felt the motivation to attempt it , and REALLY pleased I made it to the top .

Overheadfan

I have started taking a magnesium supplement every evening and a double strength curcumin tablet twice a day to hopefully ease my hip and glute pain from my trusty old bursitis which decides to flare up every so often.

I've noticed that I definitely don't have my usual sugar cravings, they've stopped in fact. A Google search told me that magnesium is excellent for regulating blood sugar, so that's possibly the reason why.

Does anyone else have a similar experience ?

I'm also taking two tablespoons of collagen peptide powder , in the interests of good ligament and cellular health. No clue whether that's marketing hype or not. I was in the health food shop and figured it was worth a try. Maybe the extra protein has suppressed cravings?

In any case, my bursitis is still painful but my nails are growing stronger and my sugar cravings are gone.
My brother bought me a small chocolate bar ( thanks bro) five days ago and it's still sitting in the fridge.

That's seriously an unheard of event. Zero chance , really less than ZERO chance that the chocolate would last even one day.
I also don't deny myself anything , if I wanted the chocolate I'd eat it and factor it into my food totals for the day.

It's the lack of craving which is honestly astounding.
Has anyone had this effect from taking a particular supplement?
Or maybe it's just that it tremendously hot, I'm drinking lots of water and chocolate doesn't appeal.

mtaratoot

@Overheadfan

It is not uncommon for sugar cravings to decrease after you've been avoiding or abstaining from sugar for a while. Things that you used to like now taste too sweet. The same thing happens with salt; if you reduce your salt use, you crave it less. It's important to get enough electrolytes, but most of us get PLENTY of salt.

I wish I remember where I recently learned that sometimes when people gain weight, food doesn't taste as good. A response is to eat MORE. As people lose weight, flavor returns, and people regulate their intake down. All neat stuff. Nutrition science is still a young science.

The best part is that you're sticking to it and looking for different habits that will keep you on track.

Overheadfan

@mtaratoot
Oh and I meant to tell you, I took your advice from a previous post and bought some Hydrolyte to counteract the amount of sweating I'm doing. They're in the freezer becoming single serve ice blocks so they'll be an interesting experiment. I have been feeling very fatigued lately and don't have as much" get up and go". Electrolyte supplement might be the magic component.

mtaratoot

I'm interested to hear how the electrolyte ice works for you. I never thought of that.

I get really thirsty in the gym and afterwards in the sauna. I drink a lot of water. I usually drink plenty of fluids, but not always water. Sometimes I wonder if I need extra electrolyte after drinking so much water, but then I realize I already get plenty in my diet. Sea salt is probably the main component; I love to sprinkle Maldon salt on so many tasty foods. Not today, but I had pizza so I think I had more than enough salt.