My weight won't go below 146 lbs
Replies
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I've had the same issue for literally over a year..... how old are you? As we get older, our metabolism slows down quite a bit. I'm almost 48, and if I didn't count calories and exercise fairly consistently, I'd be gaining. I did read an article though, a long time ago, that our bodies do have a natural "resting" place, so to speak. So, I want to start to focus on burning fat and toning and semi-ignore the scale and see where that gets me.....
Good luck to you!0 -
Sorry if I've missed it, but what is your body fat?
I'm 5'3.5" and when I was in high school I was very athletic and had a ton of muscle on my frame. My weight was happy at 145, but because I had a lot of muscle, my body fat percentage was low and I was in a perfectly healthy range for our height. I was also much smaller than 145 sounds for that height. Nobody ever guessed my real weight because I looked like I was more like 130.
Could it be something like that if you are working out as much as you are?
It wouldn't explain why you are not losing with a deficit, but it might explain why your body is working so hard to hold the weight.0 -
David: I sleep 8 hours per night and don't have sleeping issues i.e. apnea or waking up often or insomnia, thank goodness. I don't eat any processed food so that cuts out a whole lot of sodium. I don't salt my food a lot either. Stress is a tough one to measure. I may think I'm not stressed but my body/mind may feel otherwise. It's hard to say.
Joan: I'm 46, which puts us in the same age bracket!
Kat: I don't know my body fat exactly but it's not in the 20s for sure. Somewhere around 34% is more likely. I don't know where to get it measured. I don't go to a fancy gym with lots of trainers and services.
I think after a loss of 115 lbs maybe my body has just stopped losing weight. I'm determined to not give up. My eating is very sustainable for the long run and I mix up my workouts enough to keep them interesting.
It's confusing because there are so many weight loss theories and, at some point, they become conflicting. I am not sure what I need to be following, how much to eat, how much of what to eat, when to work out, etc. Something needs to change but I'm not sure what.
For now I will see if eating a bit more helps. There's also carb cyclng to try. I dunno......I'm open to suggestions.0 -
Are you using a food scale to weigh your food and measuring cups for free pouring liquids?
Do you enter your own recipes? Use the database entries with no asterisk for the most accurate numbers?
eta: I see a lot of quick add calories. Don't do that, actually enter what you ate.
This. Also, where are you getting the estimates for your calorie burns from? They look overestimated to me.
Congratulations on your 115 pounds weight loss too! That's amazing!0 -
I increased my carbs by way more than I am used to and I feel sick. I upped my calories by 200 also. I'm willing to try and change my diet to make this budge. I'm not used to eating 250gr of carbs in one day; my stomach is so distended
I wish I knew what macros to set then I'd just follow IIFYM and be done with it.
I've read 40% carb /30% fat / 30% protein and that's where I've set mine. I found this link very helpful and keep it in my bookmarks for easy reference.
http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet
and if you feel uncomfortable and distended then you probably are getting too many carbs now.0 -
Same thing happened to me the last time I lost weight. The solution was cutting back exercise. If you work out everyday, your body never gets to rest and let go of that whole glycogen/repair thing it's supposed to do. I know it sounds counterintuitive, but since you've tried other things, that's what I would do. Have 2 or 3 no workout days. No harm in trying.0
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It happened again. Friday I was 146 and today I am 149.5. What changed? Who the heck knows. The only thing I haven't measured with my digital scale is the number of breaths I've taken!
This has been my pattern for the last few months. I go from 146 to 150 and back to 146.
I usually take one day off where I do no workout at all. I'll take two days off this week and see if it makes a difference.
I know (and you can see from my food diary) that I haven't eaten food to warrant a 3.4 gain in 3 days!
SLL: i get my estimates from my HRM and I am pretty conservative about them. I don't eat back all my exercise calories just to make sure I don't go over. I eat between 50 -70%.
It doesn't really matter whether I eat them all back or not. eat over or under, do intermittent fasting, drink more or less water. I've tried it all since August. This is just the pattern my body seems to be following (146 to 150) and it won't quit.0 -
I looked at your diary and will again mention the quick adds...but that being said this is what I saw
A lot of "cup" measuments, a lot of "Med" measurments which just wont cut it.
As well I noticed one meal you have 6oz of chicken at 186 calories no....just no 100g has 231 and 6oz = 170g = almost 400 calories.
Sweet potatoes 1.5 cups
Medium Banana
One other day I noticed 4oz ground beef 93% lean...170 calories again...no
3 oz of ground beef 95% is 164 calories so add another oz to that and you are up to 218 calories.
You from what I can see are eating more then you think and probably over estimating burns on top of it.
500 calories for 1hour of circut training...I weigh more then you and only burn about 143 in 25mins...on an advanced level circut which kicks my butt.
I know you said you only eat back a portion but...but if you eat back 50-70% of the 500 you are eating back appx 250-350 of 500 which is probably more then you burned....appx 200....
HRM without chest straps are well...not great...with a chest strap better but not for circut training...basically for steady state cardio as circut training involves to much other stuff.0 -
stop eating at 6, avoid compelx carbs and starchy carbs and sugar for dinner.... dinner should be lots of protien and veggies... u will notice the weight drop0
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I'm on a weight training schedule similar to you I think, but I have a personal trainer. After figuring out my BMR etc we set my goals at 1600 for net calories with 120g carbs, 62g fat, and 140g of protein per day. I'm 5'4" and I weigh about 15lbs more than you but this ratio seems to be working for me. I also find that when my carbs are much over 120 I don't feel good at all.0
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Some great suggestions. Thank you.
I use my digital scale and then get the closest approximation from the MFP food lists. Are you saying the lists are wrong and I should make my own?
Circuit training cals are for strength training as well as HIIT. I use my HRM for HIIT and running 3 miles but not for strength as it doesn't calculate those. Like I said, all exercise cals are mere approximations for everyone. I doubt gadgets can log accurate amounts of weight lost during exercise, that's why I don't always eat back my exercise calories and stay conservative with them.
I will quit logging those completely and see if it helps. That would make me stay with 1200 - exercise, which is really too low, don't you think? I'd be netting some 800 calories? I can't survive on that little and do all the things I do.
The quick adds were just this week, I believe. I don't quick add much and only when it is nuts and vegetables so I know the exact amount. As someone else mentioned, a quick add now and again doesn't explain a 4 month long plateau. I've lost weith even with quick adds and gained with the same quick add cals. There is no sense to it.
From what you write it would appear that the calories logged by other people on MFP for foods are wrong. Well, I didn't know that. Now I will make my own lists and just log from there since I eat mostly the same things every week.
My HRM has a chest strap. I agree with circuit training being too complex to log but I used that to log only cardio circuit training and in boot camp workouts with runs and bodyweight exercises. There isn't a name for that in the exercise list.
I do appreciate your input Stef and will get busy making my own food lists so I know they are more accurate than the general lists.
Katya: I keep my carbs around 100gr daily. I went over just yesterday because I wanted to see if it would make a difference. I don't eat grains (other than brown Basmati rice once in a blue moon) and no white starchy vegetables like potatoes. My diet is gluten, corn, soy, sugar, dairy-free.0 -
I'm on a weight training schedule similar to you I think, but I have a personal trainer. After figuring out my BMR etc we set my goals at 1600 for net calories with 120g carbs, 62g fat, and 140g of protein per day. I'm 5'4" and I weigh about 15lbs more than you but this ratio seems to be working for me. I also find that when my carbs are much over 120 I don't feel good at all.
I can relate completely! I didn't sleep well last night for the first time in ages because of too many carbs. I woke up feeling hungry yet stuffed, which is something I don't generally experience! I can easily stay without breakfast and go workout without drops in energy but if i eat more than 100 to 120gr of carbs, I'm lethargic and tired.
i think it may be time for me to consult a dietician or sports trainer and get some numbers down to figure out how much of what I need to be eating and match that up with work out timings.
I read a lot of threads where people have it all figured out and their weight loss is linear, their muscle composition goes great, etc. I am not one of those people, unfortunately. I need to be taught things slowly and with great patience.
I'm so glad you guys are helping me brainstorm to figure this out.0 -
When I logged food I look for items without an * at the start as those are typically USDA...and if I can't find one I google it for the usda nutritional data and make my own.
As for the calories in/out I eat TDEE -20% which makes it easy as I don't eat back exercise calories ever just the same 1600 a day every day.
My sister is about your height and 20lbs less...exercises 6x a week and we did her TDEE and it was 2200 appx.
So based on that you could easily be 2000-20% which is 1600...but you can always check with your own data.
Total calories in+3500*lbs lost/# days to lose weight.
or use an online calculator to get a rough estimate. That way you don't have to worry about how much to eat back.0 -
stop eating at 6, avoid compelx carbs and starchy carbs and sugar for dinner.... dinner should be lots of protien and veggies... u will notice the weight drop
ah no.
Doesn't matter when you eat your calories or what the composition of food is for the meals. Calories in vs Calories out.0 -
When I logged food I look for items without an * at the start as those are typically USDA...and if I can't find one I google it for the usda nutritional data and make my own.
As for the calories in/out I eat TDEE -20% which makes it easy as I don't eat back exercise calories ever just the same 1600 a day every day.
My sister is about your height and 20lbs less...exercises 6x a week and we did her TDEE and it was 2200 appx.
So based on that you could easily be 2000-20% which is 1600...but you can always check with your own data.
Total calories in+3500*lbs lost/# days to lose weight.
or use an online calculator to get a rough estimate. That way you don't have to worry about how much to eat back.
TDEE - 20% would work great for me. I've looked into it and can't figure out what exactly my BMR is and how they classify exercise. It seems like approximations to me, no? I don't own a fitbit or whatever that thing is called to measure how many calories I use in a day.
A couple of people have suggested I increase my calories because sticking to 1200 and 1300 is too little.
There is NO way I have eaten that many calories to make a 3.4 gain this week! I didn't even partake in any Thanksgiving food a couple of weeks ago! My diet is pretty conservative because food is fuel for me and I've gotten accustomed to the no sugar, gluten, etc. way of eating. It's what makes me feel good on a daily basis.
I'll log based on USDA data rather than people's input.
Any suggestions on a good TDEE calculator?0 -
scooby seems pretty good...
Based on exercise I used 1-3hours for myself...I lift 3x a week...that's it.
Now my sister does does 6-7 hours of intense exercise a week ...
Pick which one you feel suits you best...based on an average week...sounds like you do a lot...0 -
I increased my carbs by way more than I am used to and I feel sick. I upped my calories by 200 also. I'm willing to try and change my diet to make this budge. I'm not used to eating 250gr of carbs in one day; my stomach is so distended
I wish I knew what macros to set then I'd just follow IIFYM and be done with it.
I used this calculator to figure out my macros. I think 250g of carbs does seem like way too much. I'm not sure anyone mentioned this but get your body fat and measurements done.Track those for awhile. I've been on a plateau for over a month now, weight wise. My body fat and measurements have gone down so I'm just focused on the macros and getting my protein in for muscle building / fat loss.
http://iifym.com/iifym-calculator/0 -
As well I noticed one meal you have 6oz of chicken at 186 calories no....just no 100g has 231 and 6oz = 170g = almost 400 calories.
It must depend on the chicken. My boneless skinless chicken breast is 140 calories per 4 oz (raw) so 6 oz would be 210.
But I do agree with the spirit of the post-- find the correct database entries, the ones with no asterisks. Or go to the USDA database (I have the link at home but you should be able to google it) and search.0 -
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seeing you just started weight training, you might be just adding a lot of muscle at the moment! they're called "newbie gains" .. you just might add muscle at a pound per 2 weeks in the first month or so... plus some water retention.. would make it seem you're not losing weight at all.
keep up your training and keep an eye on your calories, and you'll start going down in clothing size..
measure your bodyfat percentages. those are a much more accurate indication of health than length + weight.0 -
I am 5'3 and want to get to 125lbs. I started at 150lbs and have been waffling between 144 and 141 for about 8 weeks now. I also get a good bit of exercise and seem to be doing "this thing" right but...Apparently, like mine your body wants to hang on where you are. I don't have any good answers but I hope you'll find them. It sounds like you have gotten some good advice. I just want to tell you that that last 20- 25lbslbs is tough. Best of luck. Don't give up! I'll keep checking this post to see what you've discovered. Feel free to add me if you need friends. Misery loves company and so does Success!0
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WHAT AM I MISSING?
The first thing you seem to be missing is that the number on the scale is just a number. :flowerforyou:0 -
Is there a problem with maintaining between 146-149?
Because it sounds like you've nailed it to me.
It's not the appropriate weight for me at 5.3" and by that I mean I really do need to get down another 15 lbs to just feel healthier, run longer distance, and get more stress off my joints.
I'm not pursuing vanity; that never was my objective. I want to be in the best shape I can be to protect my joints, mobility, energy, etc.
I don't know how old you are, but if you are over 35, then it may be that 146-149 is quite healthy for you. What is your BF%?0 -
I looked at your diary and will again mention the quick adds...but that being said this is what I saw
A lot of "cup" measuments, a lot of "Med" measurments which just wont cut it.
As well I noticed one meal you have 6oz of chicken at 186 calories no....just no 100g has 231 and 6oz = 170g = almost 400 calories.
Sweet potatoes 1.5 cups
Medium Banana
One other day I noticed 4oz ground beef 93% lean...170 calories again...no
3 oz of ground beef 95% is 164 calories so add another oz to that and you are up to 218 calories.
You from what I can see are eating more then you think and probably over estimating burns on top of it.
500 calories for 1hour of circut training...I weigh more then you and only burn about 143 in 25mins...on an advanced level circut which kicks my butt.
I know you said you only eat back a portion but...but if you eat back 50-70% of the 500 you are eating back appx 250-350 of 500 which is probably more then you burned....appx 200....
HRM without chest straps are well...not great...with a chest strap better but not for circut training...basically for steady state cardio as circut training involves to much other stuff.
Everything that she said. It seems fairly obvious that you are eating more than you think and overestimating calorie burns. And HRM are good for calculating calorie burns for walking and running, and that's about it.
You are at maintenance. The only way to continue to lose is to eat less by accurately[/] measuring your intake and burns.0 -
Awesome! Thanks. I found the USDA site and will use those to log foods. I don't use condiments except for olive oil, coconut oil and fresh/dried herbs so it should be easy to log meats from now on.
I agree I need to get my BF% measured. Will take measurements again this morning to see if there has been any significant change.
WendyTerry I am 46.
You guys are being so supportive and helpful. I can't express how much I appreciate it.0 -
I would wonder about your scale. Is it accurately determining your weight or do you need to invest in a new scale.0
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It's the same scale that weighed me during my 115 pound weight loss so I think it's okay.
I just did an hour of yoga to refocus and wipe the slate clean. I know they're just numbers on the scale and the only way I can really track progress is through BF%, measurements, and increase in strength and endurance.0 -
Is there a problem with maintaining between 146-149?
Because it sounds like you've nailed it to me.
It's not the appropriate weight for me at 5.3" and by that I mean I really do need to get down another 15 lbs to just feel healthier, run longer distance, and get more stress off my joints.
I'm not pursuing vanity; that never was my objective. I want to be in the best shape I can be to protect my joints, mobility, energy, etc.
I don't know how old you are, but if you are over 35, then it may be that 146-149 is quite healthy for you. What is your BF%?
What does age have to do with it? My sister is 43 and same height and weighs 126 and looks fab (all hard and toned etc)0 -
That's my goal weight Stef 120 to 125. It's where I feel best and so do my joints. Just have to get there though...0
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Wish I could help, your eating is SO healthy, I can't figure it out. Sorry!0
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