Slow losses - genes, or something to improve?

Marchmallow

I'm sure this is a common issue, but I lose weight at a rate of around 1lb every two weeks. I know that it's better than nothing at all, but I'm just thinking maybe there's something that I'm not doing that could rev it up a bit.

I eat clean for about 90% of my diet, I have the odd treat such as a couple of chocolates or a 100 calorie bag of baked crisps, or a capuccino (without sugar). I'm a vegetarian but I do get as much protein as I can with eggs, dairy and meat alternative products. I have plenty of fruit and vegetables, I eat roughly 2/3 wholegrains (the only white grains I have are semi-wholegrain products like seeds of change pasta and burgen chia seed bread).

Edit: I tried lowering carb intake a couple of times but I get the shakes, hot flushes, sweats and headaches which I think is hypoglycemia, so I stick with complex carbs!

As for exercise, I walk roughly 2 miles per day most days and go to the gym twice a week where I'm doing a strength day upper/lower split and C25K, occasionally I'll swim too.

I've thought about it a lot, and think maybe if I try to get more exercise in, but I'm usually so tired after my train commute that I don't go to the gym on days when I have to travel. I have 1400 calories per day give or take, I don't really want to drop below that because it's very restrictive and I was always hungry on 1200. I try to eat something small every three hours with protein to try and encourage my metabolism but it's just still so agonisingly slow. if any of you have ideas or suggestions I'd be really grateful!

Ainar

Go like 300 - 500 cals ABOVE maintenance one or two days a week. That will speed your metabolism more than eating small meals after couple hours, which practically does nothing. This is how I lose weight now. Not by going into deficit but by eating 1000 cals above my maintenance two days a week. Since your maintenance is lower than my 300 - 500 cals would be good for you. Then after couple weeks of doing this I start to lose weight while not decreasing calories. I discovered this method by watching a random Youtube video where a bodybuilder talked about how he diets a while ago. Can't find it anymore but I thought it's interesting so I tried it and it works for me too. The idea is to have most of the calories that day from complex carbs and as low fat as possible, preferably no simple carbs that day. Rest of the days a week stay into deficit like normally.

Kr1ptonite

How intense is your walking?. Are you just going at a normal pace or are you really pushing it?

David_AUS

I agree with Kryptonite, I would not increase calories - you are losing you just need to create a greater deficit. I would do this with increased intensity. Not time or distance. I would consider another type of strength building exercise also, your body is in a comfort zone time to mix it up losing 0.5lb per week is a you say better than nothing but you certainly can expect more if you still have over 30lbs to goal. Please I have not checked your diary just general feedback

nlrossbrook

you are eating the correct amount, i agree you just need to boost your metabolism not your calorie intake. just bare in mind it is better to lose the weight slowly because if you lose it too fast your more likely to put it back on, you should be losing 1 lb a week not two weeks. before you boost your metabolism first check that your goals are correct to you activeness.

HealthyishWithMaggieG

Since you asked, I looked through your food diary. There are some areas where I saw room for improvement.

(BTW... I don't claim to eat perfectly, so if you look at my food diary to see if I'm following the advice I give, you'll see that I follow some, but not necessarily all of it. Also, my tracker doesn't tell my whole story. I've lost 12 pounds over the past month.)

My suggestions would be:

1. Avoid foods that are labeled "low cal", "low fat", "fat free", etc. Whenever they take something out, they have to pump it full of chemicals and other stuff, to make it taste "good" (I'm using that term loosely). Full-fat and full-cal products are fine. Just eat less of them.

2. Be sure you're tracking your foods and drinks properly. From my experience with reading food labels, it looks like quite a few of your entries are incorrect. It seems as though sodium is missing from items that are high in sodium. So, even though you're under on calories on most days, you're probably going over on your macros. Excess sodium will have you retaining water weight. So, be sure each entry is correct.

3. I don't recall seeing any entries for water. I didn't scroll down that far on every day that I looked at, though. So, I may be wrong on this. The point is... be sure to drink at least 8 cups of water a day. I usually drink more like 10-12 cups a day, sometimes even more. Our bodies get rid of waste a lot more efficiently if we're well hydrated.

SezxyStef

Go like 300 - 500 cals ABOVE maintenance one or two days a week. That will speed your metabolism more than eating small meals after couple hours, which practically does nothing. This is how I lose weight now. Not by going into deficit but by eating 1000 cals above my maintenance two days a week. Since your maintenance is lower than my 300 - 500 cals would be good for you. Then after couple weeks of doing this I start to lose weight while not decreasing calories. I discovered this method by watching a random Youtube video where a bodybuilder talked about how he diets a while ago. Can't find it anymore but I thought it's interesting so I tried it and it works for me too. The idea is to have most of the calories that day from complex carbs and as low fat as possible, preferably no simple carbs that day. Rest of the days a week stay into deficit like normally.

No it wont...bro science.

to lose more than 1/2lb a week you need to make a bigger deficet...but with less than 30lbs to go 1/2lb a week is sustainable and healthy rate.

Rememeber that this is not a diet...don't treat it as a temporary change but more of a sustainable lifestyle...eat how you will eat when you have lost all the weight just in smaller portions...

As for the exercise it's for health...and extra calories...the weight loss comes from the diet...

As for your Macros unless you set them treat them as minimums and don't worry about sugar etc unless you have health issues such as high blood pressure or diabetes...

Get your protien to help maintain muscle...and do some sort of resistence training to help maintain it as well.

You are on the right path...keep at it.

Ainar

Go like 300 - 500 cals ABOVE maintenance one or two days a week. That will speed your metabolism more than eating small meals after couple hours, which practically does nothing. This is how I lose weight now. Not by going into deficit but by eating 1000 cals above my maintenance two days a week. Since your maintenance is lower than my 300 - 500 cals would be good for you. Then after couple weeks of doing this I start to lose weight while not decreasing calories. I discovered this method by watching a random Youtube video where a bodybuilder talked about how he diets a while ago. Can't find it anymore but I thought it's interesting so I tried it and it works for me too. The idea is to have most of the calories that day from complex carbs and as low fat as possible, preferably no simple carbs that day. Rest of the days a week stay into deficit like normally.

No it wont...bro science.

Don't know if science or bro-science, doesn't matter either. Just sharing what works for me amazingly. Will it work for her 100% or at all I don't know since every body is different. But don't bash it before you've actually tried it or deeply researched data of other people who did it. I thought this is nonsense too before I tried it.

David0081

Don't beat yourself up. Slow weight loss is the best way, and you are more likely to keep it off. If the trend is downward, be happy and stay with it!

Well done, David

pkw58

Nothing wrong with slow losses and what you are doing. I didn't read your diary, but that is because I am no nutritionist and even though I am on maintenance, I think I can do better my self.

If your train ride is long, you might try doing leg raises like the airlines recommend. If nothing else, it improves circulation.

sarafischbach9

I think you seem like you're doing good. My weight loss hasn't been linear....I lost 1 lb in 2 weeks a couple months ago and it looks like my body is going one of those phases now. But other weeks i lose 1.5 to 2 lbs in a week, or even one week I dropped 4 lbs ( water retention ). It's really annoying; sometimes its fast and sometimes it is slow.

I agree with not going below 1400 calories. Tha'ts about what I eat, or I try to eat in between 1200-1600 per day. Some days I eat "up" and other days I eat "down." But I am currently not trying to go below 1300 because I only have 5-6 more lbs to lose so my calories have been higher lately. 1200 calories is too low!

I think the best thing to do, like others have said, is to create a bigger deficit. Maybe increase the duration or intensity of your exercises and see if that helps a little.

Marchmallow

I rwally appreciate the input guys, thanks! Re the water, I always forget to log it! I have about four mugs of tea (no sugar) per day plus one or two half litre glasses of watery squash per day (also no sugar).

I pretty much power walk my two miles, I get a bit sweaty and my quads twitch after! My strength training is 3 sets of 5 per exercise and the weights are heavy enough to be a struggle on the last couple reps.

Maggie, which did you mean when you were saying about the low cal stuff? I generally agree with you on that. Do you mean the yoghurts? I love those, they go so well with blueberries! Also, which of the calorie entries are wrong? I want to be as accurate as possible! Thanks

SezxyStef

Go like 300 - 500 cals ABOVE maintenance one or two days a week. That will speed your metabolism more than eating small meals after couple hours, which practically does nothing. This is how I lose weight now. Not by going into deficit but by eating 1000 cals above my maintenance two days a week. Since your maintenance is lower than my 300 - 500 cals would be good for you. Then after couple weeks of doing this I start to lose weight while not decreasing calories. I discovered this method by watching a random Youtube video where a bodybuilder talked about how he diets a while ago. Can't find it anymore but I thought it's interesting so I tried it and it works for me too. The idea is to have most of the calories that day from complex carbs and as low fat as possible, preferably no simple carbs that day. Rest of the days a week stay into deficit like normally.

No it wont...bro science.

Don't know if science or bro-science, doesn't matter either. Just sharing what works for me amazingly. Will it work for her 100% or at all I don't know since every body is different. But don't bash it before you've actually tried it or deeply researched data of other people who did it. I thought this is nonsense too before I tried it.

This statement

This is how I lose weight now. Not by going into deficit but by eating 1000 cals above my maintenance two days a week.

Is misinformed...if you were to track your overall calories you would see you are in a deficet...

ell_v131

I think you are doing great. I know it can be frustrating to lose so slowly, but think of how you won't have to worry about saggy skin and stuff if you lose slow

On your profile you say you want to be a healthy weight for your height and replace your fat with lean, strong muscle. I am sorry to say you are going to have to do resistance training for that. You don't have to go gym, look up body weight exercise regimes like nerd fitness, convict conditioning etc. 30 minutes (or a bit more) in the morning is something you could squeeze in 5 times a week and it would do wonders. I know I only saw great changes in my body when I picked up strength training.

Walking is great for overall fitness and burning some calories, but it will not give you a lean, fit figure. You need to work on your muscle if you want to look the way I think you do.

HealthyishWithMaggieG

Maggie, which did you mean when you were saying about the low cal stuff? I generally agree with you on that. Do you mean the yoghurts? I love those, they go so well with blueberries! Also, which of the calorie entries are wrong? I want to be as accurate as possible! Thanks

Since I'm doing IIFYM with foods that may or may not be healthy foods (I really do prefer healthy foods; I'm just cleaning out the fridge/freezer/pantry to replace the "bad" stuff with "good" and hate to throw out edible foods), I tend to look at all nutritional components, not just calories. Sodium is usually the first thing I look at and get suspicious when I see any food (other than oils, some spices, some produce) that has a 0 for sodium content. Things that especially stood out to me were your dinner on 3/13 - no sodium; mid-morning on 3/13 - no sodium; your wholemeal bread on 3/13 has 240mg sodium, but the wholemeal bread used on 3/11 only has calories listed, no carbs, fat, protein, sodium, or sugar; most nut butters, that I've seen, have some sodium in them; I think you get the idea of what I mean.

Re: the low cal type stuff - Yes, the fat free yogurt (this one might not be as bad as some of the others), low cal spread (real butter is supposed to be better), semi-skimmed milk, etc. If the "low- " and " -free" items are things you try to avoid already, though, you're on the right track there. Just watch out for the sodium and additives that might be used in them.

Did that answer your questions for me? I've worked all night and am about to go to sleep, so I'm not writing as clearly as I usually would.

Marchmallow

Ell_v131, thanks forthe encouragement! I do a lot of strength training, check my OP - I do an upper/lower split with high weights and low rep sets

ell_v131

Ell_v131, thanks forthe encouragement! I do a lot of strength training, check my OP - I do an upper/lower split with high weights and low rep sets

yep, totally missed that!

In that case I think you are on track. At least by my standards, I've been taking it pretty slow, and I think that's the reason I have been able to stick with it so long. Hope it will work the same way for you!