Individual Advice Please

SunKissed1989

Hi. This morning I posted a thread about cutting down on sugar (specifically refined sugars) and seemed to have started a heated debate. Amongst that heated debate, I had a couple of people refer me to this post for some no-nonsense advice. I'll get straight to the point.

I'm at a weight-loss stall

When I started MFP about 2 years ago, I weighed about 172lbs. I gradually lost weight (slowly, it went up and down as it always does) and at my lowest I was about 144lbs (October 2013). Christmas (2013), meant my weight went up to about 150 again.
After re-setting my ticker and getting back on track after Christmas, the pounds started dropping again and a couple of weeks ago I was down to 146.8lbs. I thought I was back on track, the scale this morning showed 147.2lbs (the week before saw a rise back to 150lbs but I had a bad weekend of high sodium so I put it down to that).

1 - I weigh my food using digital food scales so I know exactly what I'm eating.
2 - I workout using a Polar FT4 HRM so use that for my exercise calories - although some have said these aren't as accurate as they can be and my burns have been much higher than they have been in the past. Details of my workouts are in the latest entry of my blog: http://www.myfitnesspal.com/blog/SunKissed1989
I've got an appointment with a trainer at the gym to change things up a bit though so will also ask for advice while I'm there.
3 - In combo with no. 2, I eat back my exercise calories but like to try and leave some over at the end of the day 'just in case' my calorie burn wasn't as high as my HRM calculated.

I guess I'm looking for advice about what to do to get myself out of this 145-150lbs stall and into the 140-145lbs range. My first goal is 140lbs but would like to be between 135 and 140lbs.

Cheers in advance

Sarauk2sf

Hi!

Could you let us know what your weight has done over the last 4 weeks, in at least weekly increments if you have it.

Also, could you answer the questions from the thread here: http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake



Thanks

SunKissed1989

13th January: 150.2lbs
20th January: 147lbs
27th January: 145.8lbs
I didn't record my weight the next 2 weeks but yesterday morning I was 147.4lbs

Things you should try to provide for specific intake questions:

Provide your stats (height/weight/age/bodyfat% if you know it/etc)
Height: 5ft 5"
Weight: 147.4lbs (recorded yesterday morning)
Age: 24
Body Fat %: I think I'm 27% or something - that's according to my scales…not sure how accurate they are though for body fat %.

What's your current gross intake of calories, on average?
1764 - this isn't including calories burnt, right? MFP has set my goal to 1480 calories

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Over the last week:
Protein: 69g
Carbs: 245g
Fat: 53g

Do you use a food scale and measure everything?
Yes

Do you track all of your intake, daily? (Everything?)
Yes. If I don't have the nutritional info, I try to take a 'generic' item from the MFP database or use the quick added calories option.

Do you take cheat days or days off?
Maybe once or twice a month (if at all)

How much weight have you lost so far and over what time period?
In total, about 25lbs in just under 2 years

Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months?
Exercise: I workout about 4 times a week - Zumba once a week and a routine that comprises cardio and strength training for different muscle areas 3 times a week.
Non-Exercise: Not the most active person, but don't sit around doing nothing all day. I've got a part time job where I'm on my feet for up to 4 hours at a time (9 hours a week split into a 3 and 6 hour shift).
I like to go for walks when I can…even if it's just to the supermarket or something. I'm at uni so I can be really busy sitting studying for a long time but walking around campus and even the library gives me something to get my body moving.

How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Since about October last year when I hit my lowest recorded weight of 144.4lbs. Not been as low as that since then.

Are you breastfeeding?
No

Do you have thyroid issues/risks or PCOS?
No

Hope this helps

SideSteel

Lets stick your calorie intake to the following for the next two weeks. Hit this daily. This is gross intake, you do not eat back exercise calories with the below.

1735 calories
110 protein
55 fat
200 carbs

We'd like you to weigh yourself every day and record your weigh in daily. Reply to us in 1 week with an update replying with a list of your daily weigh ins between tomorrow and the following week. Keep your training and activity levels roughly the same.

It looks like you are slowly losing at your current intake. We are leaving you roughly the same and making a slight increase in protein.

Let us know if you have any questions.

SunKissed1989

Thanks for the advice

Not sure if our time clocks are the same, I'm in Scotland but just saw your reply now.
I won't be able to start weighing myself daily until Sunday as I'm at home just now and my digital scales (body and kitchen) are in my flat at student accommodation and won't be returning until Saturday night…hope that's ok.
Am I right in saying it's best to weigh in first thing in the morning after going to the toilet but before breakfast?

I reset those goals to my food diary but MFP only allowed me to do it by percentage based on 1735 calories so I'm at 45% carbs, 25% protein and 30% fat which breaks to:

195g carbs
108g protein
58g fat

Does that sound roughly ok?

SideSteel

Thanks for the advice

Not sure if our time clocks are the same, I'm in Scotland but just saw your reply now.
I won't be able to start weighing myself daily until Sunday as I'm at home just now and my digital scales (body and kitchen) are in my flat at student accommodation and won't be returning until Saturday night…hope that's ok.
Am I right in saying it's best to weigh in first thing in the morning after going to the toilet but before breakfast?

I reset those goals to my food diary but MFP only allowed me to do it by percentage based on 1735 calories so I'm at 45% carbs, 25% protein and 30% fat which breaks to:

195g carbs
108g protein
58g fat

Does that sound roughly ok?

Yes, and yes. Once you are able to weigh in, continue that with the above intake for 1 full week, then PM one of us and we will unlock this thread for you to update it.

SunKissed1989

Hi, sorry…didn't realise the thread had been unlocked.

My week of eating at 1735 calories with the macros mentioned earlier was between 18th and 24th February. This week has been a bit unsteady - stress and such but I'm trying to get back on track. Anyway, here are my daily weigh-ins:

18th February: 147.2lbs
19th February: 149lbs
20th February: 148.8lbs
21st February: 148.2lbs
22nd February: 147.8lbs
23rd February: 146.6lbs
24th February: 145.8lbs

I weighed in on 1st March and was down to 145.6lbs but over the weekend I had a 'cheat' night out and saw an increase to 148.2lbs this morning.

SunKissed1989

2 day bump

Sarauk2sf

2 day bump

Hi!

Do you have your weigh ins for the last 2 days so we can see if what I expect to be water weight has dropped.

SunKissed1989

Hi Sara!

Yes, I do - yesterday morning I was 147.4lbs and this morning I was down to 146.8lbs.

SideSteel

Hi Sara!

Yes, I do - yesterday morning I was 147.4lbs and this morning I was down to 146.8lbs.

Keep going as is, report back to us in 1 week. We would like more information at this point. You appear to have lost weight but we'd like more data points.

SunKissed1989

Will do, thanks again guys - the daily weigh-ins will continue

SunKissed1989

Hiya

Here's my latest weigh-ins for this week:

10th March: 146.2lbs
11th March: 146.2lbs
12th March: 146.2lbs
13th March: 146lbs
14th March: 146.6lbs
15th March: 146.6lbs
16th March: 145.8lbs
17th March: 146.2lbs

Due to stress with uni, placement and such my workouts have had to be reduced to 2-3 times a week - Zumba once a week and my individual routines - strength and cardio (details in my blog) twice a week.

SideSteel

Adjust your intake to the following for the next week. Report back to us with daily weigh ins.

1635 calories
110 protein
55 fat
175 carbs

SunKissed1989

Thank youuu

Again, because of MFP's percentage instead of grams for macronutrient settings, I've ended up with the following:

1635 calories
123 protein (30%)
55 fat (30%)
164 carbs (40%)

The other closest option was:

102 protein (25%)
55 fat (30%)
184 carbs (45%)

Which of these 2 would you recommend? Or should I try one for a week then try the other for a week and see how things go?

SideSteel

Thank youuu

Again, because of MFP's percentage instead of grams for macronutrient settings, I've ended up with the following:

1635 calories
123 protein (30%)
55 fat (30%)
164 carbs (40%)

The other closest option was:

102 protein (25%)
55 fat (30%)
184 carbs (45%)

Which of these 2 would you recommend? Or should I try one for a week then try the other for a week and see how things go?

Choose whichever and ignore it and eat what I suggested above

Sarauk2sf

Locking for admin purposes. When you are ready to update, PM either myself or SideSteel, including a link to this thread, and we will unlock it so you can do so.

Sarauk2sf

Unlocked at OPs request.

SunKissed1989

Thanks Sara

Here's my daily weigh ins for the last week:

3rd April: 147lbs
4th April: 146.8lbs
5th April: 146.8lbs
6th April: 147lbs
7th April: 146.4lbs
8th April: 146.6lbs
9th April: 146.4lbs

Again, it's been a stressful week and I've not been able to workout since Sunday. Calories are no bother, but I've been struggling a bit with getting my macros as close to my target as possible.

SunKissed1989

2 day bump

Also just to speak out that yesterday and today are something of cheat days - celebrating the end of uni assignments...well, the end of the semester really...so not been tracking

Sarauk2sf

Hopefully we will be able to catch up tomorrow - sorry for the delay.

SunKissed1989

That's no bother - like I said, it's been so hectic over the last few weeks making it hard to stay on track. Not even had the chance to workout this week because of uni stuff! Having workout withdrawal symptoms I think...

SunKissed1989

Bumping with a wee update:

The weekend was rather all over the place - finished my last piece of coursework which was promptly followed by an Indian meal with my classmates and night out - the rest of the weekend ensued and, combined with no workouts whatsoever, my weight shot up. However, the last 2 days have been pretty much straight forward - back to working out and this morning my weight was down to 145.8lbs again.
I'm going home this weekend to spend Easter with my family and to catch up with some friends so won't be logging, but will try to get a workout or 2 in that time and be more aware of what I'm eating (and how much I'm eating).

I'm tempted to stick at the goals you set for me until it's been a significant period of sticking to it (like, no weekends away, meals out etc...life does get in the way though). However, if there's anything else you can recommend, let me know

misslovely97

Woah. This sounds so annoying.
Your dedication inspires me.
Had it been me, I would have long ago given up lol

Sarauk2sf

Bumping with a wee update:

The weekend was rather all over the place - finished my last piece of coursework which was promptly followed by an Indian meal with my classmates and night out - the rest of the weekend ensued and, combined with no workouts whatsoever, my weight shot up. However, the last 2 days have been pretty much straight forward - back to working out and this morning my weight was down to 145.8lbs again.
I'm going home this weekend to spend Easter with my family and to catch up with some friends so won't be logging, but will try to get a workout or 2 in that time and be more aware of what I'm eating (and how much I'm eating).

I'm tempted to stick at the goals you set for me until it's been a significant period of sticking to it (like, no weekends away, meals out etc...life does get in the way though). However, if there's anything else you can recommend, let me know

That sounds like a good plan to be honest.

With the stress of your coursework and the (understandable) variability in your tracking, eating and exercise, water (and food) weight fluctuations can easily mask trends in the short term.

Just try to be conscious of making good choices (within reason as you still want to have a good time with your family) - then when you get back, start logging and sticking to the targets we gave you. After a week, could you give us an update as to where you are

And huge apologies for all the delays we have had in responding to your thread.

SunKissed1989

Woah. This sounds so annoying.
Your dedication inspires me.
Had it been me, I would have long ago given up lol

Trust me, there have been times when I have come close to giving up, however, I set myself a goal a long time ago and I'm determined to reach it. People keep telling me my weight's fine (which, technically, it is, I'm at a healthy BMI albeit only just) and I am happy with my body overall, however, I want to iron out the creases and get to that goal I set for myself

Sara - no worries about the delays...it's given me time to try and get things back on track (which hasn't been successful given the stress I've been under). I'll be back with an update after a consistent week

SunKissed1989

Hi, I just wanted to get back with an update as things haven't really settled back to normal for me and I'm getting a bit concerned. It's not been quite a week yet, but my last 3 weigh-ins have been 149.6lbs and I'm getting stressed, upset and disheartened at seeing that number on the scale. I got so frustrated a few days ago that I actually slammed my scales down and ended up breaking them. I went out and bought a new set (the same ones) and am getting more and more tempted to slam them on something hard.

I know I was quite 'bad' over my Easter weekend at home but never thought my weight would just shoot up and refuse to go back down again.
I'm very tempted to do a 'fast day'...kinda like the 5:2 thing (which I tried for a bit over the Summer last year) at least until my weight goes down a little bit but not sure if that would really 'solve' my problems.

I'm done with uni assignments and want to feel like I'm in total control of my fitness and weight loss, but I just feel like I've lost complete control, not only physically, but mentally. I know it's not been a week, but, to be honest, I don't see the scale budging from 149.6lbs any time soon...

Please help!!

Sarauk2sf

As you note, its only been a few days and water weight can fluctuate a lot.

If you have been logging accurately, you will be at a deficit - you need to be patient and not focus on what the scale says on a daily basis.

SunKissed1989

Hi again,
I've got another week's worth of weigh-ins as an update. This last week's been more stable and things seem to be back to normal after the Easter break and such so here they are:

5th May: 149
6th May: 148.8
7th May: 147.8
8th May: 147
9th May: 148.2
10th May: 147.4
11th May: 146.8

Sarauk2sf

Hi!

On looking at your diary, you look to be doing pretty good with your logging. You have one missing day and possibly are missing dinner for the day before, but your averages are generally well in line with what we recommended, assuming that the missing day/meal does not skew the averages too much.

Could you keep logging as accurately as possible for one more week - it looks as though what was mainly water weight has stabilized so we would like to see if the downward trend continues on those numbers.

SunKissed1989

The missing day and meal was from last weekend when I went home overnight and my mum took myself an my brother out for lunch as part of his 30th birthday so couldn't log then.

I'm going out for lunch on Friday this week and next Tuesday but will note that alongside my weigh ins and try to make good choices when out...life gets in the way!

Thanks again