STUCK!!!!!!

shannon2469

I have been working out and eating clean for the past 6 months. I have lost 20 lbs and I have been stuck for the past 21/2 months around the same weight. I have read a million and one tips on how to break free from the dreaded plateau, and nothing has worked. My calorie intake ranges from 1200-1400 per day, I am working out 3-5 times per week and constantly switching up my exercise routines. I feel like I am doing everything right.....but no results. How many calories should I be burning during exercise and how many minutes of exercise do I need per week in order to start seeing results? HEEEEEEEEEELP!

madhatter2013

Up your calorie intake to 1600 and stop changing your routine so frequently. Pick a routine and stick to it for 6 weeks, then tweek it.

deksgrl

Set MFP to lose 1/2 pound per week. How many calories does it give you to eat?

mschicagocubs

What is your current and goal weight?

You may need to up your calories if you are close to your goal weight. You can lose weight without working out, just at a deficit. Some people say when you hit a plateau to look at your macros and try to change some things around that way.

Need to know a little more information tho ... can't see your diary.

serindipte

1. http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

2. If you aren't already using one, get and use a food scale. Weigh all solids. Measuring cups/spoons are not accurate:
http://www.youtube.com/watch?v=JVjWPclrWVY

3. http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

jessspurr

2. If you aren't already using one, get and use a food scale. Weigh all solids. Measuring cups/spoons are not accurate:
http://www.youtube.com/watch?v=JVjWPclrWVY

You may be eating more than you think if you don't weigh your food. Maybe you do weigh your food though and in that case I have no advice as eating at a calorie deficit will cause weight loss.

shannon2469

I am 25 years old, 5'4 and my start weight was 173 lbs and I am down to about about 153 lbs (in between 151-154 depending on the day). For the first 4 months or so I was only eating 1200 calories a day and rarely ever went over. Once I started getting stuck, I increased my calories in hopes that would help. Rarely (once or twice per month) do I ever go over 1400 calories. If I change the settings to lose 1/2 lb, it changes my calorie intake to 1740.

shannon2469

My goal weight is 130-135lbs

deksgrl

I am 25 years old, 5'4 and my start weight was 173 lbs and I am down to about about 153 lbs (in between 151-154 depending on the day). For the first 4 months or so I was only eating 1200 calories a day and rarely ever went over. Once I started getting stuck, I increased my calories in hopes that would help. Rarely (once or twice per month) do I ever go over 1400 calories. If I change the settings to lose 1/2 lb, it changes my calorie intake to 1740.

Personally I would set it to half a pound a week, eat the 1740, and only eat back exercise calories if you are really hungry. Do this for a month before changing anything.

mschicagocubs

I am 25 years old, 5'4 and my start weight was 173 lbs and I am down to about about 153 lbs (in between 151-154 depending on the day). For the first 4 months or so I was only eating 1200 calories a day and rarely ever went over. Once I started getting stuck, I increased my calories in hopes that would help. Rarely (once or twice per month) do I ever go over 1400 calories. If I change the settings to lose 1/2 lb, it changes my calorie intake to 1740.

You aren't far off from me! I'm 5'4 and 140lbs .. GW 130lbs .. I started at about 152. I eat a little less than 1700 calories a day overall, not NET. I don't really do a whole lot of cardio (burn 200ish a day usually only 4 days a week) and have a desk job. I weight lift 4 days a week.

Just to give you some insight. I've been fluctuating weight, but I've lost inches and my pants have gone down 1 size.

shannon2469

So I have been trying out your suggestions. According to that website my calorie intake should be at least 1500 per day. I have been highly active this week, working out everyday (I am on March break and have some extra time). I have been eating extra calories (1500-1700 total) but still eating healthy foods. I have managed to gain 2lbs in the past 4 days! Is this normal?! I feel even more discouraged now. HELP!

auddii

So I have been trying out your suggestions. According to that website my calorie intake should be at least 1500 per day. I have been highly active this week, working out everyday (I am on March break and have some extra time). I have been eating extra calories (1500-1700 total) but still eating healthy foods. I have managed to gain 2lbs in the past 4 days! Is this normal?! I feel even more discouraged now. HELP!

Unless you ate over 7000 calories over your maintenance levels in 4 days, it's water weight and not fat. Unless you ate 3500 each day, calm down.

serindipte

Open your food diary to the public.

Are you using a scale to weigh all of your solids?

TiminWien

I'd suggest you add some extra metrics to your body measurements - namely hips, waist etc. It could well be that you're gaining muscle but losing fat so your lack of weight loss may not be the whole story...

shannon2469

I am up 5 lbs now and not happy about it. I understand it could be water weight/ muscle... But 5 lbs? Does it take a while for my body to adjust to the extra calories? I guess I'll just start working harder at the gym. Any other ideas would be appreciated. I do not use a scale but I do try to measure most things out and use this app religiously. Thanks for the help!

SezxyStef

your diary isn't open..

measuring cups don't cut it....a serving of cereal 3/4c does not equal 27g....

If you aren't losing weight you aren't in a deficet and the only way to know if you are in a deficet is to weigh foods and log accurately which means using the correct entries too...

As well if you are eating back your exercise calories only eat 50-75% of them..

Your equation is off somewhere...intake or output...or both

FoxyLifter

I am up 5 lbs now and not happy about it. I understand it could be water weight/ muscle... But 5 lbs? Does it take a while for my body to adjust to the extra calories? I guess I'll just start working harder at the gym. Any other ideas would be appreciated. I do not use a scale but I do try to measure most things out and use this app religiously. Thanks for the help!

It's hard to build muscle. You have to lift heavy and eat at a surplus.

Phrick

I am up 5 lbs now and not happy about it. I understand it could be water weight/ muscle... But 5 lbs? Does it take a while for my body to adjust to the extra calories? I guess I'll just start working harder at the gym. Any other ideas would be appreciated. I do not use a scale but I do try to measure most things out and use this app religiously. Thanks for the help!

yes it does take a while for your body to adjust to the extra calories especially if you added them all in one go (as opposed to adding 100 more to your goal per day per week).

- THAT SAID -

Buy a food scale. Srs. You're doing yourself a massive disservice by not. You're not going to see the results you want until you stop measuring your portions and start WEIGHING them. Did you watch the video linked earlier in the thread? WATCH IT. You'll be stunned. And then you'll buy a scale.

Phrick

2. If you aren't already using one, get and use a food scale. Weigh all solids. Measuring cups/spoons are not accurate:
http://www.youtube.com/watch?v=JVjWPclrWVY

This video. Watch it!

MityMax96

Based on your numbers.
Your TDEE is gonna be around 2000 - 2100

You should prolly be around 1650 - 1700 calories to lose weight

That is based on exercise of 5 days a week.

Make sure fat is about 0.4 gr / pound of body weight (minimum)
Protein, since you are female and I don't know if you lift, you can do about 0.6 - 0.8 gr / pound of body weight
If you are lifting, then I would go 0.8 - 1.0 gr.....but that is your call.

Your carbs can make up the remainder of your calories.

So if you are at 153 pounds
Protein at 0.8 == ~122 - 125 gr == 488 - 500 calories
Fat == ~61 gr == 549calories
Carbs 157 gr == 628 calories

Total == 1677 calories

MityMax96

Also as others noted...
Get a good scale and measure your food.
You are prolly eating more than you think.

deksgrl

I am up 5 lbs now and not happy about it. I understand it could be water weight/ muscle... But 5 lbs? Does it take a while for my body to adjust to the extra calories? I guess I'll just start working harder at the gym. Any other ideas would be appreciated. I do not use a scale but I do try to measure most things out and use this app religiously. Thanks for the help!

It has only been a week. NOT enough time for your body to adjust. I doubt you ate 17,500 calories over your TDEE in the last week, so it is not real pounds.

Tighten up on weighing your foods.

shannon2469

Thanks for the help! I am going to buy a scale today. I have a few questions....

1) when I am weighing my food, am I just ensuing the portions are correct? Ex: 1/2 cup of oats on the box reads 28g, so I am weighing to ensure the portion is 28g and not more?

2) Do you weigh everything you eat? Even things that are prepackaged like granola bars ?

jessspurr

I don't weigh pre-packaged things or single serving things (like a slice of bread from a pre-sliced bag, but a slice of bread that I cut myself, yes.). But anything else, I weigh. If the portion says 28 grams, I put my bowl on the scale, zero it out (tare) and then add 28 grams of whatever. If you want a serving and a half then you would put 42 grams in the bowl.