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Individual Advice Please
SunKissed1989
Posts: 1,314 Member
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
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
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Replies
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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
Thanks0 -
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 0 -
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.0 -
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?0 -
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.0 -
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.0 -
2 day bump 0
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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.0 -
Hi Sara!
Yes, I do - yesterday morning I was 147.4lbs and this morning I was down to 146.8lbs.0 -
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.0 -
Will do, thanks again guys - the daily weigh-ins will continue 0
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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.0 -
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 carbs0 -
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?0 -
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
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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.0
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Unlocked at OPs request.0
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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.0 -
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 tracking0 -
Hopefully we will be able to catch up tomorrow - sorry for the delay.0
