Having trouble losing the last 20 pounds. Suggestions?

jenbjones89

Hey people!



So over the last 2 years, I have gone from weighing 178 to 140. But I've come to a bit of an issue where I just can't seem to lose anymore whatsoever.

I run for about 6km's everyday, plus do weights after for 30 minutes. Once a week I also do yoga.I have a very physical job as well, so that also contributes.

Eating wise, I like to think I'm fairly healthy; Mostly sticking to yogurts, fruits, raw vegetables, nuts and seeds several times a day. With the occasional fish or chicken usually once a week.

I used to be a juice junkie pretty bad. Which I know makes up for a lot of added calories. But I've been strict with myself for the last 6 months, and usually just stick to water, with some green tea once a day.

Body type wise, I have a fairly thin build. I used to weigh about 115 back around when I was 18-19, and just had so much more energy back around that weight. Which I miss, lol.

I am now 25, and wish to lose at least another twenty pounds. But no matter how much I seem to do, I see hardly any results. I usually average around losing 1 pound every 8 weeks or more.

Suggestions? Hints? Any advice would be greatly appreciated!

RodaRose

Weigth loss is very slow when you are very close to goal. You have done well so far. Be patient.

_Zardoz_

If you're not losing weight you're eating at maintenance so you're eating more than you need to lose weight. I have a similar amount to lose left as you and it is slow probably less than .5 pound a week. This from my blog

....

Why am I not Losing Weight?

Answer - You're eating too much

No don't run away just carry on reading for a bit. Other than some rare metabolic disorders and even the much touted thyroid problems that may only slow weightloss down the reason you don't lose weight is your eating more than you need and use. I'm not talking about normal water fluctuations I'm talking about real weight here.

So anyway the issues that normally occur is that people think they are eating a certain calorie amount but they're not. The main issue is normally accuracy in logging. To be accurate you need to weigh all your solid foods and measure liquids. So buy some scales then have a look at this wonderful post that will help with accuracy.

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

So if your logging is accurate and your still not losing the other issue could be if your eating exercise calories back (as your using the MFP method) that amount is wrong. So you may need to adjust this. Yes Heart rate monitors can be helpful and slightly more accurate than other methods but a HRM is still an estimate (despite what some people seem to think), it's not perfect. Just think about it if your on a Rollercoaster your Heart rate could rise for a sustained period of time this though will not always equate to the amount of calories burnt. Also HRMs algorithm is only really set up for steady state cardio exercise so anything else there accuracy can be called into question. So no matter what however you work out your exercise there is an error rate some methods the error could be bigger than others.

The next reason could be your figures are wrong. You either put them into MFP or another calculator (if your doing TDEE) and they use a formula to 'estimate' your calories. Yes estimate so this may not be totally correct for you so some adjustment maybe necessary.

To my mind these are the major issues people have. A lot of people get defensive and think they are doing it all right so the 'should' be losing weight. If your not though obviously you're doing something wrong. I've gone through stages when my calorie counting has got a bit lax and it has effected what I'm doing. Also if you only have a small amount to lose your deficit will be smaller so any errors will effect it more. This is why someone can go for months and lose weight and then they hit what they think of as a Plateau what has happened it the deficit has reduced as the weight has gone down and they have hit a point when errors in logging or numbers suddenly have an effect.

Weightloss is not Rocket Science because Rocket Science involves rockets ;-). It is though a pretty simple formula. There are certain hormones etc that can effect your loss but it all comes down in the end to the amount of calories vs the amount of energy you use.

As for Carbs, Proteins, Fats etc that is down to overall health and a totally different discussion.

FindingAmy77

Weigth loss is very slow when you are very close to goal. You have done well so far. Be patient.

yep, so true. If you are physically active and fit then your body is okay with the weight you are right now. In fact I have a goal of being fit and active so I know that 140-145 will be great on me. IF you want to lose more, then you got to burn more and eat less. That is so hard to do when you don't get enough as it is. I know the pain. Just keep at it and make sure your goals are right for your body type and height/age etc.