Need Advice... Very slow loss

TS65

OK, I need help. I'm getting really REALLY frustrated. I've been here since 4/14. I lost a couple of lbs initially, and then another 3 when I did a couple of VERY CLEAN eating days (on those days my calories were below 1000 - but that was 2 weeks ago). While I get that 8 lbs in 8 weeks is 1 lb per week (healthy loss), I have over 60 lbs to lose. I've never not lost 2 lbs/week before when trying to lose weight (at a minimum!) It's not like I'm anywhere near my goal.

In general, my net calories stay around 1200. I eat back my exercise calories. I'm doing c210k (running for about 1 hour (3 - 4 miles) 3x per week (sometimes 4)). I try to steer clear of simple carbs and sugar.

I keep thinking maybe it's sodium, maybe it's TOM, maybe it's muscle gain, maybe I'm eating too little, maybe I'm eating too much. I'm tired of making excuses for it! But... other than my birthday and the occassional meal out, I RARELY go over on calories - so there's no reason my weight should be stagnant.

I could really use some advice on what you think (especially those who have "been there." Feel free to browse my food and exerciase diaries. Be honest. What worked for you?

**I can't figure out if I'm eating too much or too little - the zig-zag calorie calculator had me at 1536 - 1844 for extreme fat loss. MFP has me at 1200 net calories (which, if I'm eating back exercise calories has me going from 1200 to sometimes 1900 or 2000).

HELP!

TS65

bump* for the night time crowd. Anyone?

millerll

I need some info to make a guess....what's your current height and weight? I see that you want to lose around 60 pounds, and I got your age from your profile.

Meanwhile, what are your settings in your profile? What activity level did you specify? Make sure you aren't using an activity level based on your daily exercise. It should be your average activity level just throughout the day, not including your exercise. Otherwise, you'll be counting your exercise calories twice.

About exercise cals...how are you measuring those? If you're using a heart rate monitor, they're usually pretty accurate. If you're using the readout from a machine or the numbers given on this site's database, those tend to be too high for many people. So you might be over-estimating those cals.

About food...your diary looks pretty good. I would recommend you check your fat at the end of the day on the Full Report (bottom of the diary page) and make sure you're not going over, since you're not logging that. I would recommend you add in more fresh veggies and fruits. Also, make sure you're using a food scale and measuring cups to accurately weigh and measure your portions. Eyeballing it is too imprecise. A few calories here and there do add up over the day.

Hope this helps! Good lluck!

TS65

I need some info to make a guess....what's your current height and weight? I see that you want to lose around 60 pounds, and I got your age from your profile.

Meanwhile, what are your settings in your profile? What activity level did you specify? Make sure you aren't using an activity level based on your daily exercise. It should be your average activity level just throughout the day, not including your exercise. Otherwise, you'll be counting your exercise calories twice.

About exercise cals...how are you measuring those? If you're using a heart rate monitor, they're usually pretty accurate. If you're using the readout from a machine or the numbers given on this site's database, those tend to be too high for many people. So you might be over-estimating those cals.

About food...your diary looks pretty good. I would recommend you check your fat at the end of the day on the Full Report (bottom of the diary page) and make sure you're not going over, since you're not logging that. I would recommend you add in more fresh veggies and fruits. Also, make sure you're using a food scale and measuring cups to accurately weigh and measure your portions. Eyeballing it is too imprecise. A few calories here and there do add up over the day.

Hope this helps! Good lluck!

I'm 5'5 and weigh 188.4 (last weigh in). I weigh and measure EVERYTHING (except lettuce) with a food scale or measuring cups. I use a HRM. I swithced off fat to monitor sugar (thinking it might be the culprit) but I keep both in mind. Oh... and I have my setting set for sedentary (I'm at the computer or reading a lot during the day) - and then track my exercise calories (sometimes I don't even track minor exercise - like gardening or walking).

:laugh: This is why I'm sooooo incredibly frustrated. I've been told I'm the poster child for doing what I should be doing, but I'm not losing weight. :grumble:

I'm thinking I may try the zig zag calculator again (and give it 2 weeks this time to see if anything happens).

millerll

Hmmmm....well, I'm stumped. I don't see anything in your routine that jumps out as a possible cause. Sorry I can't be of more help. Hopefully, one of the trainers or nutritionists on this site can give you some advice.

No matter what, 8 pounds is still 8 pounds. I know it's incredibly slow and frustrating, but hang in there. If things don't improve soon, a trip to you doctor for a check-up might be warranted, just in case there's something going on we don't know about. Otherwise, you may be one of the unfortunate few who have to really up the exercise intensity and eat a super clean, lean diet to get the results you want. Keep us posted - I'm curious to see what happens.

Best of luck!

darrcn5

Honestly, I have found the zig zag calculator works better for me than MFP recommendations. I still use MFP to track everything, but I follow the recommendations from that calculator.

TS65

thanks! I think I'm going to give the zig-zag calorie calculator a shot for 2 weeks to see what happens. Worst case scenario - I don't lose weight (so no change). I promise to only start to freak out if I gain. :laugh:

ItsLessOfMe

Well I had this problem and I stopped eating my exercise calories just to shock my body. I lost almost 3 lbs that week but now I'm back to 1 lb a week. Its actually better to loose it slow you keep it off better. You say you have 60 lbs to loose. My goal was 50 and I've lost almost 40. I started in September of last year. Hope thats not discouraging. I'm just happy to be loosing instead of gaining. It felt horrible to weigh 202 lbs at 5'1"...And my BMI still considers me obese. So yea...I figure its worth it no matter how long it takes.

Oh and I workout 5 days a week. About 1.5 hours a day, spin, zumba,strength traing, and pilates

We will get there. And congrats on your 8 lbs

KarenLouise1981

How long have you been running for and do you do any other exercise such as cycling or weights? The body becomes incredibly good at doing the same exercise with minimum effort and it only takes about 4 weeks to get used to it! Interval training can be a great way to shock your body and you can work it in with your running plan by doing a set distance but instead doing different speeds. I personally try to do 1 min walking and upto 3 min running flat out (or as long as you feel comfortable but it has to be faster than your steady speed) it confuses your body and re-sets your muscles/metabolism. And try to compliment it with at least 2 weight sessions per week, just to ensure you get a full body work out and help re-build wasting muscles.

Great job so far though. Be patient and remember we didn't put it on overnight or even over a few weeks x

TS65

How long have you been running for and do you do any other exercise such as cycling or weights? The body becomes incredibly good at doing the same exercise with minimum effort and it only takes about 4 weeks to get used to it! Interval training can be a great way to shock your body and you can work it in with your running plan by doing a set distance but instead doing different speeds. I personally try to do 1 min walking and upto 3 min running flat out (or as long as you feel comfortable but it has to be faster than your steady speed) it confuses your body and re-sets your muscles/metabolism. And try to compliment it with at least 2 weight sessions per week, just to ensure you get a full body work out and help re-build wasting muscles.

Great job so far though. Be patient and remember we didn't put it on overnight or even over a few weeks x

C210k is an interval running program which builds you up from "couch" (nothing) to running a 10k. Each week the endurance increases. I started on March 1, and it's taken me 3 months to to/through week 8 (of 13) of the program. :laugh: I'm thinking of adding in 2-3 weight sessions per week (on days I am not running). Oh... and I would LOVE to bike (we have amazing riding here), but money is an issue. (**hoping I can save up and get one soon!)