9 weeks of work and no weight loss. What's wrong?!?
Replies
-
This content has been removed.
-
You have received a lot of great suggestions, but also be aware that what worked in your 20's and 30's doesn't neccessarily work in your 40's. I have found that I can't eat the same way I did in my 20's, still workout and lose weight.0
-
This content has been removed.
-
Reiterating posters above: you are eating at maintenance. I'm a bit younger than you are, appear to be close to the same height, and lift 3 days per week (3 x 1hr, with a trainer) and run 2 days per week (2 x 1-1.5 hr)...sad as it is, my maintenance level isn't much more than 1800 calories/day (empirically determined over the last 6 months). If you aren't losing weight, you have to drop the calories-in side (eat less) of the equation or increase the calories-out side (move more). Two choices.0
-
The best thing you could do is stop adding exercise calories, and eat consistently and workout normally, and find how many calories you should eat to lose 1 lb per week, instead of fluctuating all the time and having no idea.
I was thinking along these lines as well.
IMHO go off and average your food intake over the past 9 weeks, subtract 200 calories from that number, and set that as a custom goal in MFP with a balanced macro split (35, 35, 30 or something similar depending on your food preferences).
Don't bother with tracking exercise and trying to eat back calories, etc. as long as your activity level is similar to what it has been over the past 9 weeks.
Do this for 2 weeks and see if you start losing. If not, subtract another 100 and try for 2 more weeks.
Also, it never hurts to re-evaluate how accurately you are logging. This would be a good read: http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think0 -
Folks, she's using a high quality Heart Rate Monitor. If anything, her exercise calories are spot-on.
I just broke through my own 4 month long plateau by switching up the types of foods I eat. I'm a habit eater: same breakfast, same 2 or three lunches, same 2 or 3 dinners all the time. I changed it up and it worked. Note: I did NOT change my workouts, my calorie intake, nor my macros, so I was NOT eating at maintenance. I think my body just needed the change.
Just my $.02
I can guarantee you that if you were not losing weight, and now you are, that you were eating more calories then and when you change what you were eating, you are now eating fewer calories. It happens to a lot of people. Highly unlikely that you changed up what you were eating and didn't change your macros nor your calorie intake.
If OP is not losing, she's not eating at a calorie deficit. Period.0 -
I agree with knocking back your calories & weigh / measure more carefully.0
-
Not sure I am much help but as an older female, what worked for me: Used 1200 as my base and then added back most of my exercise calories. I allowed for occasional feast days. Zig sagging with feast days seemed to help break plateaus. I keep the same philosophy, I eat what I want but in moderation. As an older woman I find you have to work harder, and with arthritis it adds to t the difficulty. The last 10 lbs was the hardest and I still struggle with them coming and going depending on the season (I have been in maintenance since 2011). I do yoga, walking and weights, but not real heavy due to my joint issues (would love to do heavy). So if you don't have weight training in your mix, add it, it really makes a difference!0
-
Why don't you try the Atkins diet? The website is free and they send you a getting started kit. It worked for me and I am sure it will work for you.0
-
Welcome to your late 40s. When we women get to this age, our hormones start changing. Our metabolism drops and we stop processing sugars as well as we did when we were younger. This causes us to add weight in our midsection more. The stored fat in our midsection then reduces our ability to break down the sugar even more. It is a vicious cycle.
To combat this, we basically need fewer calories. As you see, you seem to be maintaining on around 1800 cals now. I am 50 and my maintenance is around 1500-1600, and I have 30 more lbs to lose at 5'6". It sucks, but that is the way it is.
Lowering your carb macros to 30-40% will help. Not everyone needs to be concerned with carbs/sugar, but for us women at this age, we generally do.
Keep your protein and healthy fats around 30% each. We need the healthy fats to help with hormone levels and satiety. We need the protein to help us keep as much muscle mass as we can, to prevent even further reduction in our metabolism, and for healthy bones.
Lowering your carb levels and replacing them with protein and fats will also help you be satisfied on fewer calories to aid in staying under goal. Lots of veggies help with that as well. Fiber is our friend!
Most of the women have also found that we cant eat back our exercise calories and be successful. At least not all of them. They can help cover an occasional treat or dinner out, but as a rule, don't eat back more than half at the most.
Starting a lifting program will help you tremendously. You can strengthen your muscles and bones to prevent bone loss during menopause, and it can help you prevent lowering your metabolism even further. You might also find that you like the size and shape of your body without even needing to lose down to your goal weight.
Hang in there. It is harder at this age, but certainly doable!:flowerforyou:0 -
Don't eat your exercise calories back. Weight loss if calorie deficit. If you're in a deficit you'll lose weight. They days I looked, your eating all your exercise calories back. What if you overcalculated the calories you burned? I say stick with the 1300 calories on non exercise days and maybe 1500 calories on exercise days.0
-
I'm grateful for everyone's responses. I'm stunned so many would take the time to help me. Thanks so much.
Given that I have said I'm measuring input and outgo as scientifically as I possibly can without living in a lab (i.e., I use an HRM that counts calories burned, I weigh my food with a food scale, etc.), the consensus seems to be that . . .
the calorie deficit that is supposed to be built-in to MFP is not an adequate deficit. For some people.
I can live with that! It's a free tool, after all. :-)
I'll try under-eating my calorie goal by a couple hundred, and see if the needle moves.
Thanks again, everybody.0 -
You should try to lower the amount of carbs you are eating in a day and up your protein intake. Also, be careful on how much fruit you eat. Sugar, even from whole fruit, is still sugar.
You said that you are doing a lot of cardio for exercise. Is it intense cardio or lower-intensity cardio? You'll want to be careful. Doing a lot of low-intensity cardio can result in decreased metabolic capacity, which can lead to plateaus. Try some more intense versions of exercise and add in more resistance training. Lifting weights not only burns calories while you are exercising, but also for another 24 hours or so as your muscles repair and recover.
Allan
Um... I walk 20+ miles a day.0 -
This content has been removed.
-
Why don't you try the Atkins diet? The website is free and they send you a getting started kit. It worked for me and I am sure it will work for you.
Uh, because she's already explained her philosophy of trying to maintain a sustainable lifestyle in which she can eat healthy but fit treats into her calories. She is not interested in cutting out food groups or choices.0 -
Why don't you try the Atkins diet? The website is free and they send you a getting started kit. It worked for me and I am sure it will work for you.
Don't. High-fat and no-carb is certainly not going to help. Keep a good balance of macros and stay away from fads.0 -
I'm going to say it again, it has NOTHING TO DO WITH CARBS.
For YOU it may not. But for some people it DOES. How about let the people who are most like the OP, give her some tips that have worked for THEM. Unless you are a premenopausal woman, you cannot say what works for you will work for her.0 -
I'm grateful for everyone's responses. I'm stunned so many would take the time to help me. Thanks so much.
Given that I have said I'm measuring input and outgo as scientifically as I possibly can without living in a lab (i.e., I use an HRM that counts calories burned, I weigh my food with a food scale, etc.), the consensus seems to be that . . .
the calorie deficit that is supposed to be built-in to MFP is not an adequate deficit. For some people.
I can live with that! It's a free tool, after all. :-)
I'll try under-eating my calorie goal by a couple hundred, and see if the needle moves.
Thanks again, everybody.
Yeah, to get my BMR on here to show what mine actually is, I had to change my height to 4'9". So MFP now thinks I am a Hobbit! :laugh:0 -
This content has been removed.
-
Have you had your body fat tested? What you needed to do to lose when you were younger may be different now because you have less lean body mass (including less muscle). After all, your fat doesn't need any calories and won't burn them either.
Even the best HRM doesn't take body fat percentage into account, so it may be overestimating your burn.0 -
Lower your carbs and increase protein... I get good results with 40% Carbs, 40% Protein, 20% Fat. But you can pick something around there... Just change it from what you are getting now.
This^^
I'm doing the same 40/40/20. I'm in my 40's and it can be tough to lose weigh as we age. I notice if I eat too many carbs especially refined sugar (aka cookies, brownies and red wine are my weakness) I gain or don't lose.
I think it's ok eating back your exercise calories, depending on how accurate you are with them. I use a fitbit and I ALWAYS eat back my exercise calories, as long as I have a calorie deficit, I don't worry about it.0 -
Meh. I'm premenopausal and don't have problems with carbs. You can't from your generalize your own experience, either.I'm going to say it again, it has NOTHING TO DO WITH CARBS.
For YOU it may not. But for some people it DOES. How about let the people who are most like the OP, give her some tips that have worked for THEM. Unless you are a premenopausal woman, you cannot say what works for you will work for her.
In this case, it looks like there are some logging issues as well as an insufficient calorie deficit, as others have noted. Address the basics first, and worry about the rest only if it's necessary.0 -
I'm going to say it again, it has NOTHING TO DO WITH CARBS.
For YOU it may not. But for some people it DOES. How about let the people who are most like the OP, give her some tips that have worked for THEM. Unless you are a premenopausal woman, you cannot say what works for you will work for her.
Instead of blaming external sources and believing tabloids, just eat at a deficit. She hasn't expressed any medical issues that would suggest she needs to cut carbs. She's just eating too much.
I did say that she needed to lower her calories as well. But WHERE should she cut those calories? Protein? Healthy fats? NO, she needs those nutrients more than she needs the extra carbs. She is around 60% carbs right now. If she keeps that percentage and drops her calorie percentage across the board, then she will be lowering her protein and fat numbers even further. a 40/30/30 ratio is a good starting point for her.
And BTW, I do not read tabloids, nor do I watch Dr Oz. I get my information from my gynecologist- who is highly trained and specializes in WOMEN'S bodies, and also from Diabetes specialists and nutritionist specializing in how the body processes various nutrients.
And her medical issue that wasn't expressed, is that she is a 48 yr old female. Unless you have done extensive research on the female body and how hormones affect it as we age, then please quit strutting your tail feathers and give up your incessant need to be right in every thread.0 -
This content has been removed.
-
I did say that she needed to lower her calories as well. But WHERE should she cut those calories? Protein? Healthy fats? NO, she needs those nutrients more than she needs the extra carbs. She is around 60% carbs right now. If she keeps that percentage and drops her calorie percentage across the board, then she will be lowering her protein and fat numbers even further. a 40/30/30 ratio is a good starting point for her.
Easy people, she isn't recommending a "low carb" diet. She's just pointing out that the woman is ODing on carbs. 40/30/30 is a good starting point for anyone. She will be better able to maintain a healthy calorie intake if she will shift her percentages nearer to that than the 60% carbs that are leaving her hungry for more and potentially causing her to overeat.0 -
I'm going to say it again, it has NOTHING TO DO WITH CARBS.
For YOU it may not. But for some people it DOES. How about let the people who are most like the OP, give her some tips that have worked for THEM. Unless you are a pre-menopausal woman, you cannot say what works for you will work for her.
This x2
Some people just know it all.....
OP - I am a couple of years younger than you - pre menopousal and the only symptom that bugs me is the seemingly inability to lose fat..... I am 5'8 and 176 - and found my "happy place" at around 1600-1650 during the week, and a little more on weekends..I walk at least 4km every weekday (during lunch) and do either weights or P90x3 4-5 times a week....
For me carbs definitely makes a difference - it works if I keep my macros at 40% protein, 30% carbs and 30% fat.....
Drop your calories with 100 a day for a couple of weeks and up your protein - mine is around 150g protein and 120g carbs with 50g fat during the week.....
Good luck!0 -
I'm going to say it again, it has NOTHING TO DO WITH CARBS.
For YOU it may not. But for some people it DOES. How about let the people who are most like the OP, give her some tips that have worked for THEM. Unless you are a premenopausal woman, you cannot say what works for you will work for her.
Instead of blaming external sources and believing tabloids, just eat at a deficit. She hasn't expressed any medical issues that would suggest she needs to cut carbs. She's just eating too much.
I did say that she needed to lower her calories as well. But WHERE should she cut those calories? Protein? Healthy fats? NO, she needs those nutrients more than she needs the extra carbs. She is around 60% carbs right now. If she keeps that percentage and drops her calorie percentage across the board, then she will be lowering her protein and fat numbers even further. a 40/30/30 ratio is a good starting point for her.
And BTW, I do not read tabloids, nor do I watch Dr Oz. I get my information from my gynecologist- who is highly trained and specializes in WOMEN'S bodies, and also from Diabetes specialists and nutritionist specializing in how the body processes various nutrients.
And her medical issue that wasn't expressed, is that she is a 48 yr old female. Unless you have done extensive research on the female body and how hormones affect it as we age, then please quit strutting your tail feathers and give up your incessant need to be right in every thread.
When I want to gain, I increase all my calories, not just carbs. When I want to lose, I drop all my calories, not just carbs. It works. Try it sometime rather than whining about external sources and believe crap you read in the tabloids. Which, despite your denial, you do, or you wouldn't be saying the things you say.
I don't need to know about females vs males. Humans are the same. That's why medicine and science work. You're not different.
You just proved your ignorance with "I don't need to know about females and males - Humans are the same' LOL..... Obviously you don't understand "science"0 -
What's the best way to get more protein? I thought I would be doing great amping up fruits and vegetables, but guess what? They're all carbs!! I can add an egg a day. I have a friend who dumps a can of tuna on her salad--I could try doing that.
What are some of your favorite protein boosts?0 -
I'm 48, female. Need to lose 20-30 lbs.
<...>
I've faced my fears and opened my food diary to you all because I am desperate. You will see that, while I love chocolate, I am counting it carefully, and I am also eating lots of kale, spinach, sprouts, brown rice, unsweetened almond milk, beets, squash, yogurt, and other healthy foods. I drink only water and herbal tea sweetened w Stevia. There ARE one or two bad days in there (one day, I ate 7.5 chocolate chip cookies), and there are one or two days I didn't record, but the VAST MAJORITY of the days, I am recording fastidiously and staying in the calorie goal. I'm not cheating on my recording, because what would be the point of that.
I've always said, I don't want to do a diet I can't sustain, so I have thus far refused to banish any specific food stuff. In other words, I've said I can eat anything (white flour, potatoes, dairy, sugar) as long as I fit it into my calorie budget. I can sustain that sort of regime for the rest of my life.
BUT I'M BEGINNING TO THINK THAT DOESN'T WORK FOR EVERYBODY. And it's stopped working for me.
It is indeed brave to open a diary around here.
You and I have a bit in common as far as age. I, too, used to be able to eat pretty much anything I wanted and still lose weight in my younger days, as long as I exercised and kept calories around 1,500. Not happening any more--the older I get, the fewer carbs I can tolerate. There's a history of type 2 diabetes on my father's side of the family, so I suspect it's related.
Your food list looks pretty good with all the veggies. However, I see a lot of floury starches--biscuits, bagels, cookies, crackers--and sugar. Some days, you have around 100g (400 calories) of sugar, mostly from sweet treats. There are also days you aren't getting anywhere near your protein target.
You might try cutting back on the sweets and starches, and adding protein (meat, fish, fowl, eggs, cheese) and fat (butter, olive oil, coconut oil) to replace the calories. One serving of bread a day, not three or four. Two cookies OR a candy bar, not both. Experiment a bit to see what works for you.0 -
Hi Kimberly, I totally agree with your philosophy! No diet, regular foods, and logging to make sure most days we are within range. So far - 80 lbs. gone. I am struggling a little now but I don't think it has anything to do with the philosophy but going over a bit too much. There are 3500 calories in a lb regardless of what they are for. It takes 3500 calories less of (whatever) to see a lb gone. While I do agree fruits and veges are very important, even too many of those will result in no weight loss. I would love to be your friend since we seem to have like minds where food is concerned. Best of luck to you!0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions