High deficit but not losing. Help needed
blessybuva
Posts: 44 Member
Hi everyone, I've been a member of this site for a long time and even though I don't use the forums much the app really helps track my calories.
I'm going to try and keep it as short and as simple as possible.
Last year I embarked on a weight loss journey which was really successful. Over the course of five weeks i managed to shed about 45lbs. During this time I cycled for about 90 minutes and did the 30DS every day, with only sundays off. My diet was really strict, no complex carbs what so ever. The only ones I ate came from fruit like apples, pears and plums. I avoided high sugary fruits like bananas and pineapple. It was really hard but I pushed through it, and obviously the results were very rewarding.
Even though I dropped so much Im still not happy with my body, so I started the journey again, but the circumstances changed this time. I moved to a different country, my work hours are different every week, and eating no complex carbs is near impossible due to my current lifestyle. I did kick out white pasta, white bread and white potatoes, so it is mostly good carbs but still.
I excersize a lot, and I mean really a lot. Just last week I cycled over 150K, ran 30K and did loads of strength training in between (pushups, sit-ups, plank, wallsit, plank twist etc). I also ate around 1500 calories per day, which puts me at a major deficit considering how I burned nearly a 1000 with just excersizing every day. My weight hasn't changed one bit. I should have dropped at least 2 lbs in the last 2 weeks. I'm baffled. Even though Im busting myself with all this hard cardio my BFP is still the same. I know it's not my body just trying to adjust to a workout scheme because I've been active for over a year now, so it's definitely not that. I'm wondering if I should just try and go low carb again? Kick out the Weetabix, the sweet potatoes, the whole wheat pasta etc.
Please let me know what you guys think. I have about 15lbs of fat left and I want to get rid of it. Just don't tell me to be patient because I have no patience left! lol.
Also bear in mind that I suffer from Arthritis, all that running/cycling isn't doing me any good.
Thanks in advance.
I'm going to try and keep it as short and as simple as possible.
Last year I embarked on a weight loss journey which was really successful. Over the course of five weeks i managed to shed about 45lbs. During this time I cycled for about 90 minutes and did the 30DS every day, with only sundays off. My diet was really strict, no complex carbs what so ever. The only ones I ate came from fruit like apples, pears and plums. I avoided high sugary fruits like bananas and pineapple. It was really hard but I pushed through it, and obviously the results were very rewarding.
Even though I dropped so much Im still not happy with my body, so I started the journey again, but the circumstances changed this time. I moved to a different country, my work hours are different every week, and eating no complex carbs is near impossible due to my current lifestyle. I did kick out white pasta, white bread and white potatoes, so it is mostly good carbs but still.
I excersize a lot, and I mean really a lot. Just last week I cycled over 150K, ran 30K and did loads of strength training in between (pushups, sit-ups, plank, wallsit, plank twist etc). I also ate around 1500 calories per day, which puts me at a major deficit considering how I burned nearly a 1000 with just excersizing every day. My weight hasn't changed one bit. I should have dropped at least 2 lbs in the last 2 weeks. I'm baffled. Even though Im busting myself with all this hard cardio my BFP is still the same. I know it's not my body just trying to adjust to a workout scheme because I've been active for over a year now, so it's definitely not that. I'm wondering if I should just try and go low carb again? Kick out the Weetabix, the sweet potatoes, the whole wheat pasta etc.
Please let me know what you guys think. I have about 15lbs of fat left and I want to get rid of it. Just don't tell me to be patient because I have no patience left! lol.
Also bear in mind that I suffer from Arthritis, all that running/cycling isn't doing me any good.
Thanks in advance.
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Replies
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Sorry but did you mean to say you lost 45lbs in 5 weeks shouldn't that be 5 months (at least)?0
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I was thinking the sameSorry but did you mean to say you lost 45lbs in 5 weeks shouldn't that be 5 months (at least)?0 -
do you weigh solid foods and measure liquids? If not you may be eating 10-50+% more than you think you are0
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If you lost 45 lbs in 5 weeks.........9 lbs per week........you have found the secret to eight loss....send me the formula......0
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Over the course of five weeks i managed to shed about 45lbs.
Is that a typo? 45 lbs in 5 WEEKS? Really?
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First off, losing weight is not an exact science. It stinks, but sometimes our bodies just go through this time of rebellion. However, I am wondering if you are eating enough. It seems counterproductive, but maybe since starting back up on losing weight your body is hitting starvation mode. With that much exercise (great job by the way!) you may need to be eating more to compensate. Still give yourself a deficit to equal out to one to two pounds a week, but not so much of a deficit that your body holds weight in fear you will not fuel it enough.
Anyway, just a thought. Good luck!0 -
How many calories are you eating and how many are you burning? If you're eating at a major deficit and not eating at least some of your calories back you could have a very big problem. Sounds like you might be working your body way too hard. Why the rush?0
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do you weigh solid foods and measure liquids? If not you may be eating 10-50+% more than you think you are
Second this ^0 -
Take a week off exercise. Maintain your 1500 calories (or eat more, what is your BMR and TDEE?). Your body might just need some time to recuperate.0
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I have this same problem. I lost about 75lbs in the last year, with just walking everyday. Took 2 months off my diet and gained 20lbs back. Now I'm in the gym 6 days a week burning around 1000 calories a day. I was only eating 1000 calories also, and everyone said "you're not eating enough to lose weight" So, I've started slowly upping my calorie intake (at 1500 now) And I've gained 3lbs this week!! Like wtf I'm killing myself in the gym and depriving myself of the foods I love for no reason!!. If you figure this out let me know.0
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45 lbs in 5 week? Please tell us this is a typo.
With only 15 lbs to lose, you should be set to lose .5 lb/week on myfitnesspal goals. Also, there is no reason to cut any food whatsoever, as long as you're eating within a range that gives you a calorie deficit. As you lose more weight, your body becomes more efficient and you won't get as high a calorie burn off of the same cardio.
Do you weigh your food? You might be eating more than you realize/eating back too many exercise calories.0 -
It also depends on how much you weigh. You need to give more info----height, weight,etc. Because perhaps you want to lose some more, but your body thinks it's at goal. That makes it hard to lose. Your body will resist. It also helps to open your diary. If you want real help this is necessary. Best.
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Hi everyone, I've been a member of this site for a long time and even though I don't use the forums much the app really helps track my calories.
I'm going to try and keep it as short and as simple as possible.
Last year I embarked on a weight loss journey which was really successful. Over the course of five weeks i managed to shed about 45lbs. During this time I cycled for about 90 minutes and did the 30DS every day, with only sundays off. My diet was really strict, no complex carbs what so ever. The only ones I ate came from fruit like apples, pears and plums. I avoided high sugary fruits like bananas and pineapple. It was really hard but I pushed through it, and obviously the results were very rewarding.
Even though I dropped so much Im still not happy with my body, so I started the journey again, but the circumstances changed this time. I moved to a different country, my work hours are different every week, and eating no complex carbs is near impossible due to my current lifestyle. I did kick out white pasta, white bread and white potatoes, so it is mostly good carbs but still.
I excersize a lot, and I mean really a lot. Just last week I cycled over 150K, ran 30K and did loads of strength training in between (pushups, sit-ups, plank, wallsit, plank twist etc). I also ate around 1500 calories per day, which puts me at a major deficit considering how I burned nearly a 1000 with just excersizing every day. My weight hasn't changed one bit. I should have dropped at least 2 lbs in the last 2 weeks. I'm baffled. Even though Im busting myself with all this hard cardio my BFP is still the same. I know it's not my body just trying to adjust to a workout scheme because I've been active for over a year now, so it's definitely not that. I'm wondering if I should just try and go low carb again? Kick out the Weetabix, the sweet potatoes, the whole wheat pasta etc.
Please let me know what you guys think. I have about 15lbs of fat left and I want to get rid of it. Just don't tell me to be patient because I have no patience left! lol.
Also bear in mind that I suffer from Arthritis, all that running/cycling isn't doing me any good.
Thanks in advance.
Could be a number of things:-
1) with all that exercise I would imagine that you are building lean muscle, so although the scale may not be changing, your body composition might be, and you may be losing a lot of fat - try taking measurements or comparing photos. My weight has remained constant since the beginning of the year but my body composition has changed significantly with gym work and I have lost inches!
2) perhaps you are near your body's goal weight ( as distinguished from the number you have in your head). If so, shedding pounds will take a lot longer than it did before!
3) as some have suggested, increasing calories may help, then again they may not - depends on your individual body - experiment!
4) You seem to be doing a lot of cardio - are you throwing in some strength exercises? Try out with a trainer at a gym - those guys come up with fascinating compound exercises that push you harder and work you in different ways then you may be motivated to on your own. However if you want to do something on your own that will bring VISIBLE results try doing 100 burpee jumping jacks (minimum) per day and check back in three weeks and I assure you the changes will be undeniable!
5) some studies have suggested that if you lose over 10% of your body weight! the effects of similar exercise are diminished for reasons not clear - perhaps muscles become more efficient, etc (check out this thread: http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss)
6) ultimately, and most importantly, don't look at these things as some kind of a sprint for a defined period of time (3 months or whatever). This is a lifestyle change, so take your time and trust the process! It's for life - there is no rush, because even if you do hit your new target, that's just a milestone, which will ultimately have to be consolidated by the lifestyle changes you will presumably have made, or you will ultimately begin to gain soon after hitting the target!0 -
OK, let me just say you are not building muscle. Nope.
I would guess that your calorie counts are off or you are retaining water.0 -
I was a group fitness instructor for 10 years and started gaining weight. Long story short, I was exercising too much because it started raising my cortisol. Once that happens, the more you exercise, the more your cortisol raises, the more weight you gain, I no longer teach and only exercise for myself. Guess what? The weight is coming off. I believe you are in the same cycle and over training.0
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Definitely a typo, sorry. It was 5 weeks but 35lbs rather than 45. It sounds impossible but isn't. I went from no movement at all and basicly eating only junk food to a lot of hard work and a strict clean diet.
Building muscle isn't my priority. I can work on them once the last bit of stubborn fat is gone. But like I said, strength training IS a part of my workouts.
I might be doing too much. I definitely don't think I'm eating less than I should have - I often eat when not hungry e.g. dinner with family.
I only drink water and sometimes milk or orange juice (which I always log). I allow myself one coffee per week (medium latte).
There is no change in inches or body shape. Still waiting for that bloody six pack to start appearing!
Details that I failed to provide earlier:
Female
24yrs old
172cm/5ft 7in
67kg/ 10st 7lbs
Ill make my diary public, see if you guys think I should change something.0 -
Also, my calorie counting is correct, unless MFP is wrong which I doubt.0
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Misread...0
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You suffer from arthritis and you're eating at an extreme deficit and putting your body through a ton of exercise that you yourself say is not good for it. I know you said you don't want to hear it but you do need to be patient. And possibly find a way to diet that's less likely to tear up your joints.0
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Sounds pretty simple to me. You are eating as many calories as you burn.
Eat fewer calories0 -
Definitely a typo, sorry. It was 5 weeks but 35lbs rather than 45. It sounds impossible but isn't. I went from no movement at all and basicly eating only junk food to a lot of hard work and a strict clean diet.
Building muscle isn't my priority. I can work on them once the last bit of stubborn fat is gone. But like I said, strength training IS a part of my workouts.
I might be doing too much. I definitely don't think I'm eating less than I should have - I often eat when not hungry e.g. dinner with family.
I only drink water and sometimes milk or orange juice (which I always log). I allow myself one coffee per week (medium latte).
There is no change in inches or body shape. Still waiting for that bloody six pack to start appearing!
Details that I failed to provide earlier:
Female
24yrs old
172cm/5ft 7in
67kg/ 10st 7lbs
Ill make my diary public, see if you guys think I should change something.
You are definitely should be near your goal weight if you aren't already there. At your height and weight, there shouldn't be much more to lose. Try staying only slightly lower than maintenance calories (i.e. start losing at a slower pace) because your body may be thinking you are starving yourself. 35lbs in 5 weeks is still a heck of a fast weight loss and your body may be trying to hold on to anything you put into it (good, clean or otherwise).
P.S. MFP can certainly be wrong. Caloric and nutritional info can be entered by anyone (mistakes and all).0 -
My weight hasn't changed one bit. I should have dropped at least 2 lbs in the last 2 weeks. I'm baffled.
It's only been two weeks. There are many reasons your body won't let of the weight - shark week, sodium, water weight, etc. I just came through six weeks of no changes. It happens.
35 pounds in 5 weeks is still ridiculous and incredibly unhealthy. Sorry.
IMO you should stop pushing your body so hard. We're talking about 15 pounds here. I think you're being way too aggressive, especially for someone with arthritis. Eat foods that you enjoy, in your calorie goal. Lift weights, do some yoga or go for walks. Be patient and realize that this isn't a race.0 -
I just wanted to chime in and say that i suffer from a rare form of arthritis also. When i switched my diet from junk foods to mostly unprocessed foods (80/20) not only did my arthritis improve but i lost about 35lbs of water weight within about 6 weeks. I'm not a doctor but i know first hand that people with arthritis can and do drop dramatic amounts of water weight. I'm not sure if the medicines cause it or what. Good luck with the 15lbs, stay the course it will come off if your eating at a deficit.
Edited to add: I'm still eating plenty (although probably less than i was) carbs.0 -
This.45 lbs in 5 week? Please tell us this is a typo.
With only 15 lbs to lose, you should be set to lose .5 lb/week on myfitnesspal goals. Also, there is no reason to cut any food whatsoever, as long as you're eating within a range that gives you a calorie deficit. As you lose more weight, your body becomes more efficient and you won't get as high a calorie burn off of the same cardio.
Do you weigh your food? You might be eating more than you realize/eating back too many exercise calories.
OP, I think you did make a typo on losing that much weight (even if it is 35 instead of 45) in 5 weeks. If not, you need to get some help because it sounds to me like you could be heading toward an eating disorder.
Also, you say you have arthritis and all that exercise is not doing you any good. Well.....why are you doing all that exercise?
From the tone of your posting, it seems to me that you are obsessing about exercise and food. Have you thought of talking to a therapist about this? I think you also need to pay a visit to your doctor.
With so little weight to lose, you indeed need to set your goals to lose .5 pounds a week..
ETA: No, MFP entries are not always correct.0 -
You mention that it can't be your body adjusting to the workouts because you've been active for a while. Have you been doing the same workouts at the same intensity all this time? Any time you change the type of workout you're doing or increase the intensity (which it sounds like you've done these past two weeks) your body may hold onto some extra water for a couple of weeks to help cushion and repair the sore muscles.0
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P.S. MFP can certainly be wrong. Caloric and nutritional info can be entered by anyone (mistakes and all).
Definitely this^ OP, are the homemade/generic entries in your diary recipes entered by you? If not, it can be really hard to tell whether or not they're accurate for what you're making. I use generic entries when I need to because I'm traveling or whatever, but try and take the time to enter the actual foods you're eating whenever possible. It can really make a difference.0 -
Also, my calorie counting is correct, unless MFP is wrong which I doubt.
You'd be surprised! MFP exercise calories are way too generous and since members enter food calorie counts - more are incorrect than correct.0 -
I was a group fitness instructor for 10 years and started gaining weight. Long story short, I was exercising too much because it started raising my cortisol. Once that happens, the more you exercise, the more your cortisol raises, the more weight you gain, I no longer teach and only exercise for myself. Guess what? The weight is coming off. I believe you are in the same cycle and over training.
great post-this also happened to me.
Read this
http://www.runnersworld.com/weight-loss/why-am-i-not-losing-weight?cid=socHE_20140918_318074460 -
Since you are already at a normal weight for your height, around 147 (American lbs. and a 23 BMI), and I'm assuming you're aiming for around 132, which is a BMI of around 20, you are not going to lose at the rapid rate you did when you were heavier. 35 lbs. in 5 weeks is pretty agressive -- how can someone lose 7 lbs. a week?
It's very common to plateau close to your body's setpoint point which is at or near your normal weight, and I was at a 4 month plateau myself. In fact, some would say 2 weeks at the same weight is hardly a plateau. At my plateau, I decided my focus would be on fitness and muscle tone, rather than loss. I did end up losing inches first and a couple extra lbs did come off, but not until much later.
That being said, you aren't eating enough for the level of exercise you are supporting. If you're eating around 1500 and then burning 1000 calories a day, that means your net calorie intake is around 500, not a healthy level. If you want that body fat to turn to muscle, you need to eat to support the activity level otherwise, you will lose muscle mass. You might even be overtraining.0 -
I just wanted to chime in and say that i suffer from a rare form of arthritis also. When i switched my diet from junk foods to mostly unprocessed foods (80/20) not only did my arthritis improve but i lost about 35lbs of water weight within about 6 weeks. I'm not a doctor but i know first hand that people with arthritis can and do drop dramatic amounts of water weight. I'm not sure if the medicines cause it or what. Good luck with the 15lbs, stay the course it will come off if your eating at a deficit.
Edited to add: I'm still eating plenty (although probably less than i was) carbs.
This. Thank you very much.
I didn't start this thread to be told Im developing an eating disorder, to go see my doctor or see a therapist. I started it to see if anyone shares my opinion of going low carb again since Im not the only one who lost loads with it
Fact is excersizing a lot will always cause me pain, its unavoidable. But I'm not going to let my condition turn me into a coach potato (again).
Thank you to everyone who wasn't judgemental and helped with their advices.0
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