My weight won't go below 146 lbs

ninerbuff

It hits that number and starts to go up until it gets to about 149 and then goes down. On and on for the last few months.

My diary is open so you can look at what I eat. I work out practically every day with varied routines from circuits, to HIIT, to strength, to jogging, to yoga and long walks.

I sleep 8 hours per night. I drink plenty of water. I eat clean foods only and I think I eat enough.

When I have posted here regarding this issue, people suggested I track calories even more carefully so, I did.

Then some suggested I change my work outs so, I did.

They suggested I eat more, I did, and that I eat less, I did.

WHAT AM I MISSING?

Please don't tell me this is the weight my body wants to be because I've weighed a lot less in the past so I know I can do this. I am losing weight in a healthy way but I feel I am missing something.

Please, please, help me out.

Stick with ONE THING for 4 weeks. By changing so much, your body isn't getting time to adapt. Yes you want your body to adapt to certain routines for a period of time.
If you slept 8 hours one week, then 4 hours the next, and 12 hours the next, the body isn't adapting and you're not going to really see what CAN WORK for sleeping habits. Same with weight loss.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Phaedra2014

ninerbuff...I will. I strength train (along with metabolic workouts thrown in) 4 times a week at the gym. The other two days I jog 3 miles and do yoga or a stretching DVD to get some good muscle stretches and on the 7th day I rest.

i hope this darn thing budges. I'm learning a lot from all of you

SLLRunner

Have you had your thyroid checked?

KellyJean73189

It is possible increasing your calories intake will work.

I only say this because I had the same issue about 2 months ago. I was stuck right around 150-151lbs for about a month. My weight would go up to 154 and then drop back to 151....and that continued and continued. I would exercise more and eat less and could not fall below 150 no matter what I did. I was eating a 1200 calorie diet at that point. Finally, my father who is kind of a health and exercise nut pointed out that maybe i need to stop stressing out about it so much, not focus too much on ONLY eating 1200 calories per day, and start eating some higher calories meals a few times per week. Basically, what I did was this.....a few nights per week I ate closer to 1400-1600 calories. A few nights per week i still maintained the 1200 calories per day diet. About one night per week I didn't even really focus on what I was eating....just ate until i was full. (That doesn't mean i pigged out on a bunch of junk, no...i still ate healthy, but didn't focus much on counting the calories.) I continued to exercise as usual. I am NOT kidding you, within a week....the weight started coming off again. 2 weeks later I was down to 145. Now a month later I am 137:)

Give it a try!!! Good luck:)

KellyJean73189

Strength training is also important.......

mo7882

I hit a plateu for 5 weeks - then doubled my cardio to an hour a day, while eating the same amount, didnt see any results for 3 days... then doubled my cardio again .. the weight loss jump started again. Im back on my original 30 min cardio plan and im losing consistently again.

Phaedra2014

Have you had your thyroid checked?

Yep. Every year when I get my physical. I don't have any skewed blood work numbers. I've also never been on any prescription medication (aside from the occasional antibiotic) so there is no med interference.

KellyJean: i was reading that thread on what to do when weight loss stalls. The majority of those who replied said they broke through plateaus and were successful again as soon as they INCREASED their calories. I tend to stick to 1200 - 1300 usually and maybe hit 1400 some days so I know 200 cals a day could help me out.

I strength train 4 times a week but this is only my 7th week so I'm fairly new to it. I plan on continuing because I enjoy it a lot.

mo7882: I agree that the trick is to change something up. Maybe more cardio for me?

I will try zig zagging or carb cycling in a month. I wish I knew a surefire way to figure out my macros AND get my BF% measured. That would be a good start.

QuietBloom

Have you had your thyroid checked?

Yep. Every year when I get my physical. I don't have any skewed blood work numbers. I've also never been on any prescription medication (aside from the occasional antibiotic) so there is no med interference.

KellyJean: i was reading that thread on what to do when weight loss stalls. The majority of those who replied said they broke through plateaus and were successful again as soon as they INCREASED their calories. I tend to stick to 1200 - 1300 usually and maybe hit 1400 some days so I know 200 cals a day could help me out.

I strength train 4 times a week but this is only my 7th week so I'm fairly new to it. I plan on continuing because I enjoy it a lot.

mo7882: I agree that the trick is to change something up. Maybe more cardio for me?

I will try zig zagging or carb cycling in a month. I wish I knew a surefire way to figure out my macros AND get my BF% measured. That would be a good start.

OK. We'll be still be here when that doesn't work out for you. :laugh:

Phaedra2014

Are you saying I should not increase my cals by about 200?

Mr_Knight

Are you saying I should not increase my cals by about 200?

What would you do if you wanted to gain weight?

Since you want to lose weight, do the opposite.

Phaedra2014

Are you saying I should not increase my cals by about 200?

What would you do if you wanted to gain weight?

Since you want to lose weight, do the opposite.

I don't think I want to go below 1200 calories. it's not sustainable nor do I think it is healthy. I feel even 1200 is not that healthy or sustainable.

Mr_Knight

Are you saying I should not increase my cals by about 200?

What would you do if you wanted to gain weight?

Since you want to lose weight, do the opposite.

I don't think I want to go below 1200 calories. it's not sustainable nor do I think it is healthy. I feel even 1200 is not that healthy or sustainable.

I didn't say anything about 1200 calories.

I said that if you know what to do to gain weight, you automatically also know what to do to lose weight.

Phaedra2014

I do. I've lost 115 lbs. Now the loss has stalled and I'm asking for suggestions from MFP users. I'd appreciate any input from you also

WalkingAlong

I believe he's saying if your current intake isn't causing loss, that number plus 200 (or any positive value) logically wouldn't.

I think a lot of people believe it does because they try that and it coincides with when their plateau would've broken anyway. Or because they relax enough at the higher value to track more honestly, even if the prior undertracking wasn't done consciously. Or sometimes it seems like just changing anything has an effect.

You seem to know what you're doing, you certainly have lost well so far, but I wonder if your 1200 is maybe closer to 1500. Weighing everything isn't foolproof. If you are using database entries that aren't great, that's going to affect things. If you're using restaurant values that aren't great, that too. Sometimes even our measuring cups aren't actually a cup or a teaspoon a teaspoon. My only point is I wouldn't be too afraid of trying to go lower than what you log as 1200 if you wait longer and try more things and they don't work. If you truly maintain at 1200, you're super efficient or you underlog and eating less is the only way to lose.

Though I still think it's water from a new-ish weight training regimen. And whatever you try, it's going to come off soon.

QuietBloom

Are you saying I should not increase my cals by about 200?

What would you do if you wanted to gain weight?

Since you want to lose weight, do the opposite.

I don't think I want to go below 1200 calories. it's not sustainable nor do I think it is healthy. I feel even 1200 is not that healthy or sustainable.

Are you saying that you are at 1200? Because your diary doesn't support that. I am trying to lose those last stubborn few lbs myself, and am at 1380. My measuring is super strict. The weight is coming off ~ 0.5 lbs per week, which is perfect.

If you are staying around the same weight, logic would dictate that you are eating at maintenance. You are going to need to create some kind of calorie deficit again in order to start lose more weight. However you do it, and whatever deficit you decide on is completely up to you. I don't recommend dropping below 1200.

Phaedra2014

I go above 1200 when I have exercise calories to use and even then, I don't eat them all. Yeesterday I did weights but don't know how to log those exercise calories so I left it blank. I'm sure I burned at least a couple hundred while lifting. I only track cardio calories (running or bootcamp exercises) because I rely on my HRM.

I tend to stay between 1200 and 1300. The foods I eat are pretty filling so I'm not exactly hungry but I still think it is too little.

When you say super strict measuring do you mean you use a digital scale? I do that too. I'll be even more careful I guess. I honestly do things correctly because it's idiotic to cheat while logging etc. The only person who would not benefit from it is me. I mean, I have lost 115 lbs so far so I've been doing something right.

QuietBloom

Obviously, you have done an outstanding job. :drinker:

I saw one day where you logged 1200. Then a couple that were quite over, like 1700 and 1400. I don't know if you are eating your exercise calories back or not.

You have lost so much weight that your body needs a lot fewer calories than it used to. This is likely a difficult adjustment mentally. Also I think what is adding to the confusion is you are changing things up too quickly and you can't really tell what might working and what might not. It does sound like are logging honestly, which is great. The only solution I see is to drop your calories.

Best! :flowerforyou:

WalkingAlong

If you're not hungry why do you think your eating level is too little? Because of things you read here about BMR and lean body mass and such? I think the fear of undereating is overblown here, thanks to MFP's starvation message, several forum myths and a bunch of well-meaning bodybuilders who do know their stuff overall but seem to not understand how low some of us smallish females over 30 with sedentary jobs have to go to lose.

Phaedra2014

If you're not hungry why do you think your eating level is too little? Because of things you read here about BMR and lean body mass and such? I think the fear of undereating is overblown here, thanks to MFP's starvation message, several forum myths and a bunch of well-meaning bodybuilders who do know their stuff overall but seem to not understand how low some of us smallish females over 30 with sedentary jobs have to go to lose.

Yes. I read threads and wonder wtf I'm doing wrong.

Phaedra2014

Is going from months of being at 146 to 145.8 called breaking the plateau?! My body is making fun of me :laugh:

JustYandy

It hits that number and starts to go up until it gets to about 149 and then goes down. On and on for the last few months.

My diary is open so you can look at what I eat. I work out practically every day with varied routines from circuits, to HIIT, to strength, to jogging, to yoga and long walks.

I sleep 8 hours per night. I drink plenty of water. I eat clean foods only and I think I eat enough.

When I have posted here regarding this issue, people suggested I track calories even more carefully so, I did.

Then some suggested I change my work outs so, I did.

They suggested I eat more, I did, and that I eat less, I did.

WHAT AM I MISSING?

Please don't tell me this is the weight my body wants to be because I've weighed a lot less in the past so I know I can do this. I am losing weight in a healthy way but I feel I am missing something.

Please, please, help me out.

I've weighed less in my past too,but I also have gained more muscle now (and am in the almost in the same boat)..Yes your doing everything right because you are actually burning fat and not losing lean muscle so you wont see a change for every 4 weeks you lose 1 lb..you would see a change in body fat % but not weight .

LuvonLuv

Just adding my two cents....I have been trying to lose an extra 10lbs but "thought" I was in a plateau.
I'll have to say that reading some of these threads has really helped me to adjust my thinking. I have really been maintaining my exercise program pretty well, and I realize now that I just had to expect to put on weight when I started exercising. I am no longer worried that I am maintaining my weight because I have workmates constantly telling me that I am still losing weight. Little do they know that the scale has shown an increase.

So I read lately in one thread that when you've lost alot of weight...do not just look at the scale. Keep a check of your measurements, and that is exactly what my main measure is now.

What I also do from time to time, is to change up my eating routine. There have been many suggestions of that, but I also do it by changing my breakfast to lunch and vice versa, from time to time.

Please do not worry about the seeming plateau. I have been there and it can be quite frustrating. I am now at peace with that, thanks to reading up these threads and understanding alot of things. I hope that you can acquire that peace of mind as well.

Phaedra2014

You guys help me so much with staying focused! I talked to my trainer yesterday and we are going to do a 7 or 9 point (don't ask me hat that means!) caliper BF% measurement tomorrow before I work out. He said 3 is what is usually done but it is not accurate. I have had the 3 done before and I think it means taking readings from just 3 areas in the body.

I have become faster, stronger, tougher and much more flexible. I can do 200 jumping jacks and not break a sweat whereas 4 months ago, even 50 was too much. I love lifting weights and I can see a progression. I am new to this type of workout but I already love it.

I've decided to shift my priorities after reading some very well-written articles on nerdfitness.com. I do want to be STRONGER and have more ENDURANCE without wearing myself out. I know many start off with Crossfit as their preferred form of exercise but that's my ultimate goal. I'm working on building up my strength (both mental and physical) to get to doing Crossfit, a little at a time.

A lot of you are correct: BF% is the way to go. That said, the numbers on the scale are also important because a few pounds off is okay but neglecting the scale is what got me into trouble in the first place! I always thought well, I eat pretty healthfully, I don't work out every day but I do a few days, it's just one birthday party, just one more snack, I'll weigh in next month, and BOOM, I became obese.

So yeah, now it's all about personal responsibility, education, knowing my body, and relying on many of you for support and knowledge. I cannot thank you enough for being here for me. I don't know any of you personally but you guys are very dear to me as we are all in this together.

Much love and peace to you all.

Phaedra2014

20 days later. I made the changes many of you suggested. Logged every single bite. Weighed everything in grams using USDA guidelines whenever available. Did not over consume. Drank plenty of water. Worked out consistently. And....

nothing has changed.

I'm still 146.

My measurements haven't changed either.

Any other suggestions?

KANGOOJUMPS

try fasting, it works

Phaedra2014

try fasting, it works

What do you mean?

focuseddiva

I feel your pain. I can offer you some perspective, not tactical advice. You are 43. I am 41. I too lost a LOT of weight. My highest was 350. I lost 100 lbs. Had kids. Then went from 250 to 180. Then plateaued. Then went on Jenny Craig and lost 40-45 pounds. So, at one point I was about 140 lbs (I'm 5'8). This was in my late 30s. But what did I have to do lose the final 10-15 lbs to get there? And what did I have to do to maintain? I was ridiculously scrupulous with coutning calories. To lose, I had to be around 1100-1300 per day. And on top of that, I had to exercise a LOT. I was running an hour a day. I was strength training 3 times a week. All on 1100 cals per day. I was hungry all the time. It made no sense. I tried eating more -- 1500 cals. I gained on that. Wehn I finally hit my goal of 140, I played around with the calorie levels. I discovered 1500 cals/day while still exercising quite a bit, was how to maintain. Most people lose on that. I had to do that just to NOT gain. WHY? I truly believe that if you've lost a ton of weight initially (like you have and like I had), your body becomes amazinly efficient and adaptive at hanging onto every.single.calorie. After all, from the body's persepctive, you have been starving it to produce weight loss. So it adapts and makes every calorie count, right? Makes losing weight that much harder. Especially as you get closer to your goal weight. Especially as you age. The body is just WAITING for a few extra calories so it can balloon back up. I know my body does not respond on 1400 calories a day as someone else's who is my same age, height, and activity level. So, what I am saying is, perhaps you are doing everything correctly. Perhaps 146 is where your body wants to be. I don't know. I feel for you. I am sorry. I am also trying to prod my body along. Hell, I averaged about 1500 calories per day this week and exercised plenty, and got on the scale and was up friggin 4 pounds. I don't get it. But this time around, I have adjusted my goal weight to 150-155, not 140. Now if only I could get there ...

Phaedra2014

I feel your pain. I can offer you some perspective, not tactical advice. You are 43. I am 41. I too lost a LOT of weight. My highest was 350. I lost 100 lbs. Had kids. Then went from 250 to 180. Then plateaued. Then went on Jenny Craig and lost 40-45 pounds. So, at one point I was about 140 lbs (I'm 5'8). This was in my late 30s. But what did I have to do lose the final 10-15 lbs to get there? And what did I have to do to maintain? I was ridiculously scrupulous with coutning calories. To lose, I had to be around 1100-1300 per day. And on top of that, I had to exercise a LOT. I was running an hour a day. I was strength training 3 times a week. All on 1100 cals per day. I was hungry all the time. It made no sense. I tried eating more -- 1500 cals. I gained on that. Wehn I finally hit my goal of 140, I played around with the calorie levels. I discovered 1500 cals/day while still exercising quite a bit, was how to maintain. Most people lose on that. I had to do that just to NOT gain. WHY? I truly believe that if you've lost a ton of weight initially (like you have and like I had), your body becomes amazinly efficient and adaptive at hanging onto every.single.calorie. After all, from the body's persepctive, you have been starving it to produce weight loss. So it adapts and makes every calorie count, right? Makes losing weight that much harder. Especially as you get closer to your goal weight. Especially as you age. The body is just WAITING for a few extra calories so it can balloon back up. I know my body does not respond on 1400 calories a day as someone else's who is my same age, height, and activity level. So, what I am saying is, perhaps you are doing everything correctly. Perhaps 146 is where your body wants to be. I don't know. I feel for you. I am sorry. I am also trying to prod my body along. Hell, I averaged about 1500 calories per day this week and exercised plenty, and got on the scale and was up friggin 4 pounds. I don't get it. But this time around, I have adjusted my goal weight to 150-155, not 140. Now if only I could get there ...

I appreciate your reply. Thanks for sharing your story. You may be right. I don't want to believe it but you may be right. i can't seem to move from this place. I am doing all the right things. Maybe the last thing left to do is toss the weighing scale!!!

ETA: I did order a BodyMedia. When it gets here I'll finally be able to see how many calories I actually burn during the day and adjust my intake accordingly. Nothing is 100% accurate but it's better than having to guess my activity level etc.

MrsLannister

I'm sorry you are still having trouble breaking your plateau. I went through a similar thing recently and I stopped my diet completely for about 10 days. I didn't even log. I just ate whatever I wanted (within reason) and didn't worry about it. After that, I went back to logging and counting calories. I gained about 6 pounds, but it was mostly water. I lost 5 pounds in about 3 days and then went back to my steady loss of around 1.5 - 2 pounds a week.

QuietBloom

I feel your pain. I can offer you some perspective, not tactical advice. You are 43. I am 41. I too lost a LOT of weight. My highest was 350. I lost 100 lbs. Had kids. Then went from 250 to 180. Then plateaued. Then went on Jenny Craig and lost 40-45 pounds. So, at one point I was about 140 lbs (I'm 5'8). This was in my late 30s. But what did I have to do lose the final 10-15 lbs to get there? And what did I have to do to maintain? I was ridiculously scrupulous with coutning calories. To lose, I had to be around 1100-1300 per day. And on top of that, I had to exercise a LOT. I was running an hour a day. I was strength training 3 times a week. All on 1100 cals per day. I was hungry all the time. It made no sense. I tried eating more -- 1500 cals. I gained on that. Wehn I finally hit my goal of 140, I played around with the calorie levels. I discovered 1500 cals/day while still exercising quite a bit, was how to maintain. Most people lose on that. I had to do that just to NOT gain. WHY? I truly believe that if you've lost a ton of weight initially (like you have and like I had), your body becomes amazinly efficient and adaptive at hanging onto every.single.calorie. After all, from the body's persepctive, you have been starving it to produce weight loss. So it adapts and makes every calorie count, right? Makes losing weight that much harder. Especially as you get closer to your goal weight. Especially as you age. The body is just WAITING for a few extra calories so it can balloon back up. I know my body does not respond on 1400 calories a day as someone else's who is my same age, height, and activity level. So, what I am saying is, perhaps you are doing everything correctly. Perhaps 146 is where your body wants to be. I don't know. I feel for you. I am sorry. I am also trying to prod my body along. Hell, I averaged about 1500 calories per day this week and exercised plenty, and got on the scale and was up friggin 4 pounds. I don't get it. But this time around, I have adjusted my goal weight to 150-155, not 140. Now if only I could get there ...

I appreciate your reply. Thanks for sharing your story. You may be right. I don't want to believe it but you may be right. i can't seem to move from this place. I am doing all the right things. Maybe the last thing left to do is toss the weighing scale!!!

Someone who is thin but has lost a lot of weight to get there, will have a lower BMR than someone who was thin all along. This effect has been noted, but not explained scientifically yet. Likely it has something to do with adaptive thermogenesis. The good news is, is that this does seem to get better the longer the person maintains. I think especially if you focus on muscle maintenance, eventually you will be able to go back up in calories.

Sara and SideSteel should be able to sort it out, so hang in there.