Stagnating Help!!!!!!!!!!!!!!!!!!Need Advice All Welcome
Replies
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I won't tell you how much or how little to eat...that is your choice.
I will say however...
I once stayed the same weight for 3 weeks...I had a deficit...I worked out...weight would not budge. I finally made some minor adjustments and then all of a sudden...the weight fell off...7 pounds in one week.
After that...I stalled again...after two weeks I increased my exercise just slightly...5lbs fell off in a week.
What I learned from that was...if I just kept with it...maybe changed a few minor details...the weight would start dropping again.
Most important thing I learned...patience...staying positive...just keep on tract.
I have hit another stall...it is frustrating...and can be discouraging...I know though that one day I will weigh and the weight will have dropped.
I wish you luck in finding what will start your weight loss again.
Oh...and I seem to have better luck when I am not stressing out as much.0 -
Listen to all the people who gave great advice,
Patience, and yes normal body fluctuations can be as high as 10lbs.
Weigh yourself weekly and watch for trends over months, not weeks,
http://www.myfitnesspal.com/topics/show/1088600-dear-mean-people-of-mfp0 -
How much fiber do you get? You can hold up to 13lbs of poop in you colon if you're not going regularly and on a diet of salads and a protein shake I wonder.
Also, if you are not weighing your lettuce and cheese you can be way off in calories, just saying this from experience where I was actually overestimating calories using measuring cups.
To get an accurate (or more accurate) calorie burn doing cardio you need a heart rate monitor with a chest strap. I may sound like a broken record but I've never seen a machine that didn't overestimate calorie burn.
As far as water, if your pee isn't clear you need to drink more. I drink over a gallon a day.
When I started I was in an extreme calorie deficit for my activity and I quit losing too. I learned about TDEE, BMR, read the guide to sexy pants and the links that went with it, figured out what I should be eating, increased my intake by 100 calories a week to avoid completely shocking my body, and am still losing. I had one plateau in October in relation to a migraine headache where I was laid up for 3 weeks. I am still losing steadily on 2017 calories a day. I'm 40, 5'4", female. Don't be so obsessed with the scale and eat more than salads, your body will thank you. Listen to the advice you've gotten, I did.0 -
1200 calories?! You're not eating anywhere near enough for a grown man (or woman, for that matter). That kind of intake will wreak havoc on your metabolism.
MFP's calculations for telling people how much to eat need to be lit on fire and eaten.0 -
Thanks for taking my comments and advice seriously.
I know it is scary to up your calories, I've been there. I've done 1200 for a while and then stalled. For days I was trying to convince myself to up it, and then when I did jump to 1500, I gained a tiny bit and then started losing again. Sometimes the body can't function properly if you don't give it what it needs.
I suspect you could be severly malnutritioned when it comes to micronutrients, since you do not eat a variety of food. Do you believe this will not have effect on how your body works? I think varied diet would be much better. If you want to control your diet as vigorously as you did until now, just plan the meals dofferent for each day of the week, to include all the vitamins, calcium, iron, pottasium etc at the end of the week. How does that sound?
As for upping your calories at once or slowly... I am a believer in a jump. If you do it steadily, you will see a weight gain each time you up a bit (as your glycogen stores replenish with water), and seeing how you are with the scale this will be a very painful and discouraging process for you. If you bite the bullet and jump to TDEE-20%, you will gain, maybe 5-10 pounds, but all at once and in a week or so you will start to lose again. Sounds better to me.
As for the gains recently: have you started using a new dressing or cheese? It could be that the varying amounts of sodium on the dressings and cheeses would cause you to retain different amounts of water.
And again, would you consider changing one hour of the cardio per day to strength training? Exercise is meant for health, not to help create a deficit and you should not see your treadmill sessions as slimming down, rather as helping your cardiovascular health. But strength training will help you retain muscle which is key to your metabolism. And remember the protein intake, you should have at least 0.8g/lb of bodyweight, and chicken breast (in it's raw form) has only 21g in 100 grams. So please consider that too, cause if you burn through your muscle not only will you still look flabby even at 140lbs, your metabolism will be low and you will never be able to eat normal amounts of food without regaining some weight.
Good luck!0 -
One more thing, if I read correctly you lost 50 lb in less than 3 months? No wonder your body has stalled that seems really fast.0
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Thanks for taking my comments and advice seriously.
NO PROBLEM. I WILL RESPOND IN CAPS TO SEPARATE MY RESPONSES, SO I AM NOT YELLING.
I know it is scary to up your calories, I've been there. I've done 1200 for a while and then stalled. For days I was trying to convince myself to up it, and then when I did jump to 1500, I gained a tiny bit and then started losing again. Sometimes the body can't function properly if you don't give it what it needs.
MY PROBLEM IS THAT I AM STARTING FROM A POINT OF CALORIE RESTRICTION AND HIGH EXERCISE ALREADY. IF I HAD TO DO IT ALL OVER AGAIN, I WOULD NEVER HAVE STARTED THAT MASSIVE CALORIE REDUCTION IN THE FIRST PLACE. SO I AM IN A DIFFERENT SPOT THAN MOST PEOPLE WHO OVEREAT AND DO NOT EXCERCISE. THAT IS AN EASIER FIX THAN MY SPOT.
I suspect you could be severly malnutritioned when it comes to micronutrients, since you do not eat a variety of food. Do you believe this will not have effect on how your body works? I think varied diet would be much better. If you want to control your diet as vigorously as you did until now, just plan the meals dofferent for each day of the week, to include all the vitamins, calcium, iron, pottasium etc at the end of the week. How does that sound?
I STUCK WITH THE SAME MENU DUE TO THE SIMPLICITY AND TO ACCURATELY TRACK MY MACROS. AS YOU CAN SEE, THERE ARE STILL SOME DOPES WHO WANT TO QUESTION IF MY NUMBERS ACCURATE. FOR THEIR BENEFIT, I WEIGH MEASURE, AND ACCOUNT FOR EVERYTHING INCLUDING WATER. SO I WOULD HOPE THAT WOULD BE A MOOT ISSUE. TO YOUR SUGGESTION, I WILL SWITCH IT UP ON MONDAY AND MY NUMBERS ON MACROS WILL BE SPOT ON.
As for upping your calories at once or slowly... I am a believer in a jump. If you do it steadily, you will see a weight gain each time you up a bit (as your glycogen stores replenish with water), and seeing how you are with the scale this will be a very painful and discouraging process for you. If you bite the bullet and jump to TDEE-20%, you will gain, maybe 5-10 pounds, but all at once and in a week or so you will start to lose again. Sounds better to me.
THIS IS THE TOUGH ONE AS I AM GETTING CONFLICTING ADVICE ON THIS POINT. SO I'LL HAVE TO DO SOME MORE RESEARCH. SOME OF THE PEOPLE WHO BELIEVE IN A GRADUAL APPROACH WITH CARB AND CALORIE CYCLING HAVE SOME GOOD POINTS AS WELL. I HAVE TO REPAIR AND CONFUSE MY METABOLISM TO GET IT BACK ON TRACK.
As for the gains recently: have you started using a new dressing or cheese? It could be that the varying amounts of sodium on the dressings and cheeses would cause you to retain different amounts of water.
NO. THEY ARE CONSTANT BETWEEN 2 BRANDS WITH ONLY SLIGHT (VERY VERY VERY) DIFFERENCES IN FAT AND CALORIES. RECOMMENDED SODIUM INTAKE HERE AND MOST DIETARY GUIDELINE IS 2300. I AM AT ABOUT 1800.
And again, would you consider changing one hour of the cardio per day to strength training? Exercise is meant for health, not to help create a deficit and you should not see your treadmill sessions as slimming down, rather as helping your cardiovascular health. But strength training will help you retain muscle which is key to your metabolism.
YOU MAY HAVE MISSED MY REGIMEN, BUT I DO VERY HIT STRENGTH TRAINING 3 TIMES A WEEK AND HIT ALL BODY PARTS (2 PER SESSION) TO FAILURE. GOOGLE DORIAN YATES (6 TIME MR OLYMPIA). AND YOU WILL SEE WHAT HIT IS ALL ABOUT. THIS AINT P90X OR THAT OTHER LIGHTWEIGHT BS. THIS IS HARDCORE TRAINING WITH HEAVY WEIGHTS WORKING EACH MUSCLE GROUP TO COMPLETE FAILURE. THERE IS NO NEED FOR A 4TH DAY OF THIS. IT TAKES A WEEK FOR EACH BODY PART TO RECOVER. THE CARDIO IS ABOVE AND BEYOND THE HIT WEIGHT TRAINING AND DOES NOT REPLACE IT.
And remember the protein intake, you should have at least 0.8g/lb of bodyweight, and chicken breast (in it's raw form) has only 21g in 100 grams. So please consider that too, cause if you burn through your muscle not only will you still look flabby even at 140lbs, your metabolism will be low and you will never be able to eat normal amounts of food without regaining some weight.
I TAKE IN ABOUT 185G OF PROTEIN PER DAY WHICH IS ABOVE THE 80% LEVEL. MY GOAL IS A 1:1 RATIO OF BW TO PROTEIN.
Good luck!
THANKS0 -
Yes. I have considered adding one additional meal of 300 calories starting next week. And cycling it every other day. But I get so pissed and frustrated when I see my weight bump up by a pound or 2 in a day from eating 100 calories of spaghetti squash. So I back off. This is why I am taking this calorie adding advice with a grain of salt. I busted my hump to get to 220 and dont want to balloon up. So I am very cautious about this advice. Its easy to say eat more when you dont step on my scale and see what happens when you eat nothing and it goes right to the scale. And when you do 3 or more sessions of cardio and your weight is actually higher afterwards. Yep, that has actually happened. And I can not figure that one out either. So I am beginning to think that something is wrong to be working out this much and eating this little for 3 months and I have only dropped 49 lbs. BS. This last 20-30 pounds is hanging on like a groupie at a Led Zeppelin concert...............Gonna cool off and hit the inaccurate treadmill.
OP, the 100 calories of spaghetti squash didn't cause your weight gain. Nor do you gain weight from cardio sessions. You are confusing correlation with causation. Your body weight will fluctuate hourly and daily. Trends are what's important. With great respect, for someone who seems particularly fastidious with numbers, you are missing some very basic pieces here. And a whole slew of MFPers have stepped up to try and help you get back on track. You have gotten some excellent advice. I hope you take it.
I sincerely wish you well.
YES. I AM EVALUATING THE ADVICE NOW. SOME HAVE CONFLICTING OPINIONS WHICH IS WHAT I AM SORTING THRU
THKS. SORRY LEFT CAPS ON.0 -
I'm no scientist or weight loss specialist, but I can tell you that there are a lot of cellular adjustments going on when you change your diet and exercise habits.
It seems that the key to not doing damage to your metabolism is to start conservatively and eat the maximum number of calories that you can have while still losing weight. Then when you hit a long plateau, you can adjust your calories downward. People who start with too few calories and too much exercise really can't do anything to break the plateau. You have to wait it out.
You have hit the nail on the head! This is the approach I am leaning to and not a massive caloric increase.0 -
Just keep going, fluctuations will happen, but eating more isn't going to miraculously make you lose weight, that's not how it works. Generally it's the math..............you have to be honest with yourself...........studies on consumption have been done and even when people we're told they needed to accurately record their food for short periods of time were still out almost 400 calories a day. Plus labeling can legally be out 20%..............take a break and get back to it unrelenting and see how it goes.
Please feel free to re read my list of macros. I weigh, measure, and accurately count every one of them. Feel free to tell me where exactly any one of my numbers is off. I've also left the manufacturers and brands so you can contact them directly if you want to dispute their numbers. Or you can cross reference them to MFP or fatsecret. Until then, we need to move on from this issue.0 -
I think is it great that you are taking such a committed approach to your health. I want to encourage you to figure out your TDEE and all those things and look for Haybales spreadsheet. If you enter Haybales and TDEE in the seach feature on MFP it will show up. You might like to enter all the data and see the results. I like it anyway. Good luck to you0
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How much fiber do you get? You can hold up to 13lbs of poop in you colon if you're not going regularly and on a diet of salads and a protein shake I wonder.
ACTUALLY I AM OKAY HERE WITH SALADS AND AM REGULAR.
Also, if you are not weighing your lettuce and cheese you can be way off in calories, just saying this from experience where I was actually overestimating calories using measuring cups.
YES I WEIGH EVERYTHING.
To get an accurate (or more accurate) calorie burn doing cardio you need a heart rate monitor with a chest strap. I may sound like a broken record but I've never seen a machine that didn't overestimate calorie burn.
YES. ITS AN ESTIMATE AND BALLPARK. BUT I AM COMFORTABLE WITH THE 360 CALORIE NUMBER FOR A ONE HOUR TM SESSION. ITS CLOSE ENOUGH, AND 2-3 ONE HOUR SESSIONS IS SUFFICIENT AND I AM COMFORTABLE WITH THE NUMBER EVEN IF ITS OFF SLIGHTLY.
As far as water, if your pee isn't clear you need to drink more. I drink over a gallon a day.
I DRINK A HALF TO A FULL GALLON A DAY
When I started I was in an extreme calorie deficit for my activity and I quit losing too. I learned about TDEE, BMR, read the guide to sexy pants and the links that went with it, figured out what I should be eating, increased my intake by 100 calories a week to avoid completely shocking my body, and am still losing. I had one plateau in October in relation to a migraine headache where I was laid up for 3 weeks. I am still losing steadily on 2017 calories a day. I'm 40, 5'4", female. Don't be so obsessed with the scale and eat more than salads, your body will thank you. Listen to the advice you've gotten, I did.
YES. ANOTHER WHO RECOMMENDS A SLOW MOVE UP IN CALORIES. THAT IS WHERE I AM LEANING.0 -
Listen to all the people who gave great advice,
Patience, and yes normal body fluctuations can be as high as 10lbs.
Weigh yourself weekly and watch for trends over months, not weeks,
http://www.myfitnesspal.com/topics/show/1088600-dear-mean-people-of-mfp
MY GOAL IS TO GET OFF 15-20 LBS IN A MONTH.0 -
1200 calories?! You're not eating anywhere near enough for a grown man (or woman, for that matter). That kind of intake will wreak havoc on your metabolism.
MFP's calculations for telling people how much to eat need to be lit on fire and eaten.
LOOKING FOR A NUTRITIONALIST OR DOCTOR NEXT WEEK TO TRY AND TEST MY METABOLISM WITHOUT DOING THE CHAMBER THING.0 -
I think is it great that you are taking such a committed approach to your health. I want to encourage you to figure out your TDEE and all those things and look for Haybales spreadsheet. If you enter Haybales and TDEE in the seach feature on MFP it will show up. You might like to enter all the data and see the results. I like it anyway. Good luck to you
my recommended tdee is more than double what i am presently consuming. Thats my problem. How to get there? In small steps or all at once.0 -
MY GOAL IS TO GET OFF 15-20 LBS IN A MONTH.
I am really sorry to say this but your goal is unrealistic. In fact, its quite impossible with where you are with your weight as you are now. Unless you go for amputation or get a very serious illness, which I do not wish upon you.
Pick a more reasonable goal of 1-1.5 pounds a week and lose that. SLOWLY increase your cals to that goal and you will lose.
Will you have initial weight gains, maybe but that is not weight as in fat, but weight as in glycogen stores and water retention. it will come off again.0 -
I am no dr or expert, but I switched to Haybales' TDEE - 20% spreadsheet after not losing and actually gaining on a too low calorie diet (in my opinion) and I changed all at once and have lost .5 KG this week (about 2 pounds). I am F 48 and 5 ft 3. I bike to work each day, so 1 hr bike ride x6 and 1 hr dog walks x7. Some at home core training every day. I am going to stick to this method as the other really wasn't working.
I saw you are getting your labs drawn and that seems like a good plan. I think your weightloss target is too ambitious to be healthy though. Look at the spreadsheet and see what you think. You can also send Haybales a message...(I think). Good luck with your health0 -
So your going to continue to ask people until you get an answer that you want to hear?1200 calories?! You're not eating anywhere near enough for a grown man (or woman, for that matter). That kind of intake will wreak havoc on your metabolism.
MFP's calculations for telling people how much to eat need to be lit on fire and eaten.
LOOKING FOR A NUTRITIONALIST OR DOCTOR NEXT WEEK TO TRY AND TEST MY METABOLISM WITHOUT DOING THE CHAMBER THING.0 -
Thanks for taking my comments and advice seriously.
NO PROBLEM. I WILL RESPOND IN CAPS TO SEPARATE MY RESPONSES, SO I AM NOT YELLING.
I know it is scary to up your calories, I've been there. I've done 1200 for a while and then stalled. For days I was trying to convince myself to up it, and then when I did jump to 1500, I gained a tiny bit and then started losing again. Sometimes the body can't function properly if you don't give it what it needs.
MY PROBLEM IS THAT I AM STARTING FROM A POINT OF CALORIE RESTRICTION AND HIGH EXERCISE ALREADY. IF I HAD TO DO IT ALL OVER AGAIN, I WOULD NEVER HAVE STARTED THAT MASSIVE CALORIE REDUCTION IN THE FIRST PLACE. SO I AM IN A DIFFERENT SPOT THAN MOST PEOPLE WHO OVEREAT AND DO NOT EXCERCISE. THAT IS AN EASIER FIX THAN MY SPOT.
I suspect you could be severly malnutritioned when it comes to micronutrients, since you do not eat a variety of food. Do you believe this will not have effect on how your body works? I think varied diet would be much better. If you want to control your diet as vigorously as you did until now, just plan the meals dofferent for each day of the week, to include all the vitamins, calcium, iron, pottasium etc at the end of the week. How does that sound?
I STUCK WITH THE SAME MENU DUE TO THE SIMPLICITY AND TO ACCURATELY TRACK MY MACROS. AS YOU CAN SEE, THERE ARE STILL SOME DOPES WHO WANT TO QUESTION IF MY NUMBERS ACCURATE. FOR THEIR BENEFIT, I WEIGH MEASURE, AND ACCOUNT FOR EVERYTHING INCLUDING WATER. SO I WOULD HOPE THAT WOULD BE A MOOT ISSUE. TO YOUR SUGGESTION, I WILL SWITCH IT UP ON MONDAY AND MY NUMBERS ON MACROS WILL BE SPOT ON.
As for upping your calories at once or slowly... I am a believer in a jump. If you do it steadily, you will see a weight gain each time you up a bit (as your glycogen stores replenish with water), and seeing how you are with the scale this will be a very painful and discouraging process for you. If you bite the bullet and jump to TDEE-20%, you will gain, maybe 5-10 pounds, but all at once and in a week or so you will start to lose again. Sounds better to me.
THIS IS THE TOUGH ONE AS I AM GETTING CONFLICTING ADVICE ON THIS POINT. SO I'LL HAVE TO DO SOME MORE RESEARCH. SOME OF THE PEOPLE WHO BELIEVE IN A GRADUAL APPROACH WITH CARB AND CALORIE CYCLING HAVE SOME GOOD POINTS AS WELL. I HAVE TO REPAIR AND CONFUSE MY METABOLISM TO GET IT BACK ON TRACK.
As for the gains recently: have you started using a new dressing or cheese? It could be that the varying amounts of sodium on the dressings and cheeses would cause you to retain different amounts of water.
NO. THEY ARE CONSTANT BETWEEN 2 BRANDS WITH ONLY SLIGHT (VERY VERY VERY) DIFFERENCES IN FAT AND CALORIES. RECOMMENDED SODIUM INTAKE HERE AND MOST DIETARY GUIDELINE IS 2300. I AM AT ABOUT 1800.
And again, would you consider changing one hour of the cardio per day to strength training? Exercise is meant for health, not to help create a deficit and you should not see your treadmill sessions as slimming down, rather as helping your cardiovascular health. But strength training will help you retain muscle which is key to your metabolism.
YOU MAY HAVE MISSED MY REGIMEN, BUT I DO VERY HIT STRENGTH TRAINING 3 TIMES A WEEK AND HIT ALL BODY PARTS (2 PER SESSION) TO FAILURE. GOOGLE DORIAN YATES (6 TIME MR OLYMPIA). AND YOU WILL SEE WHAT HIT IS ALL ABOUT. THIS AINT P90X OR THAT OTHER LIGHTWEIGHT BS. THIS IS HARDCORE TRAINING WITH HEAVY WEIGHTS WORKING EACH MUSCLE GROUP TO COMPLETE FAILURE. THERE IS NO NEED FOR A 4TH DAY OF THIS. IT TAKES A WEEK FOR EACH BODY PART TO RECOVER. THE CARDIO IS ABOVE AND BEYOND THE HIT WEIGHT TRAINING AND DOES NOT REPLACE IT.
And remember the protein intake, you should have at least 0.8g/lb of bodyweight, and chicken breast (in it's raw form) has only 21g in 100 grams. So please consider that too, cause if you burn through your muscle not only will you still look flabby even at 140lbs, your metabolism will be low and you will never be able to eat normal amounts of food without regaining some weight.
I TAKE IN ABOUT 185G OF PROTEIN PER DAY WHICH IS ABOVE THE 80% LEVEL. MY GOAL IS A 1:1 RATIO OF BW TO PROTEIN.
Good luck!
THANKS
Hiya, yes I missed your workout regimen, read one too many posts recently and wasn't sure if you listed it. I remembered the treadmill though:)
You may be in a different starting place having been at low cal and a lot of exercise, but that makes it even more important that you start taking nutrition seriously. by nutrition I don't mean only calories or protein/carbs/fat, but the micros as well.
I understand why you stuck to the same menu, and if you want to be in that much control, ok, go ahead. I would just suggest alternating more. Have a different meal plan for each day of the week. Having only one day of different food is not going to fix the lack of micronutrients. For example I put in your menu in my own diary and it seems there is not enough Vitamin A, Iron, Calcium. Since MFP doesn't track it and I will not look up every single vitamin/mineral for you, you might want to check what other things you are missing out on: Magnesium, Potassium, Phosphorus, FLuoride, Iodine, Zinc, Selenium, Manganese, Vitamin B, E, K, Carotenoids, Omega 3... Those are all things that your body NEEDS to function properly long term, to keep your intestines working correctly etc. Not saying you lack all of them but with such a narrow diet you are most likely not hitting most. You have not addressed this in neither of my previous posts, but please consider this seriously.
If you feel more comfortable carb or calorie cycling, go ahead, nothing wrong. My only point is you should be ready for bigger weight fluctuation with such approach, and as I see you are very hooked on the scales, I didn't think that might be the best approach for you from mental point of view. Not discounting it's physical validity..
Gradual approach vs. jump again is a matter of preference. I stated mine and stated why I think it would be less painful for you to bite the bullet.
Not sure what you mean by Confusing AND repairing your metabolism. I think those things are contradictory. Right now your body is confused and doesn't believe you will provide it with sufficient fuel. Therefore in all likelyhood it has started a process designed to increase efficiency, so that it can survive (not live) on what you provide. This results in sacrificing muscle and lower BMR. It takes up to 7 years to repair a body that has gone through adaptive thermogenesis. I do not advocate "starvation mode"or suggesting you are gaining weight since your body holds onto fat while you are in deficit. But you're making it impossible for your body to function normally and further "confusing"it may not be a good idea.
What may be a good idea is to take a step back and forget about weight loss for now and help repair your metabolism (if you have been at this for months, otherwise this is just a temporary situation we're debating here). You could go into maintenance for a period of time, at least 4 weeks, but I would suggest even longer, 2 months at minimum. Once your body starts trusting that you will feed it appropriate amount of calories AND all the micronutrients I have listed above, you could ease into weightloss again, starting over like you suggested you wish you had.
I hope some of this resonates with you. I don't expect you to follow my advice to the letter, but please vary your meals so that you get adequate nutrition, or at least take a supplement.0 -
So your going to continue to ask people until you get an answer that you want to hear?1200 calories?! You're not eating anywhere near enough for a grown man (or woman, for that matter). That kind of intake will wreak havoc on your metabolism.
MFP's calculations for telling people how much to eat need to be lit on fire and eaten.
LOOKING FOR A NUTRITIONALIST OR DOCTOR NEXT WEEK TO TRY AND TEST MY METABOLISM WITHOUT DOING THE CHAMBER THING.
Not sure WTF your post means. But I am asking and getting lots of advice. Some of it is quite different. So I am going to take it all in, do some research, talk to a nutrionists, get some testing done and come up with a plan. If you give advice, I'll listen. I may take it or i may reject it. Just because you give advice, doesn't mean its actually any good......0
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