What advice do you have........

TripleJ3

For someone who hasn't lost any weight or inches in a year? I workout atleast 6 days a week, I always drink lots of water. I'm active during the day and rarely sit down for a length of time until about 7 or 8pm. My sodium is usually low since I make my own meals and rarely eat out or drink alcohol. My carbs can be higher then what I would like but I'm usually under my daily goal.

I always eat back my exercise calories, use a food scale, measuring spoons and cups. My HRM is not that great but in May I have been zig zagging using what formula Freedieting.com gave me so investing a bunch of money into a good HRM isn't on my priority list. I have three daughters whos needs are at the top of my priority list. Plus I don't think it should be this hard to lose some fat.

I do cardio and strength training. Currently I have been doing more running to prepare for a local 7 mile race at the end of July. I had a bad week last week so since this past Monday I changed my goal to 1.5lb loss and just don't have the heart to workout anymore. I've been working out since my teens and have always been one of the heaviest in my group.

My ultimate goal I have in mind is the weight I was at 28/29yrs old after the birth of my second daughter. It was the first time in 8 years I had taken a break from deliberate exercise and had gotten so thin I had a six pack. My nickname was Gunns because you could finally see the results of all my years of hardwork.

Life and third baby later I can not drop this last 15/20pounds. I stick with something for about 2 months or so but when I again see the same measurements I try something new. I won't be staying at this low of calories for very long, I just needed a break, a sort of detox if you will until I can figure out something that will get me results.

Has anyone been in a simular situation and found success?

I actually like working out but I am considering taking a break since last time I did pounds melted off faster than I could buy new clothes to fit! I'm just scared if I do that I'll end up gaining.

Thanks for reading all that.......and thats the shortened version!!!

MrsRobertson1005

There is a good chance you aren't getting enough calories in with that high of a lb/week. If you don't get enough you won't loose and that might be why last time you took a break from exercising you lost weight. Cause you finally had enough calories that your body stopped holding onto them

Jconner30

I have the same problem - not losing. I am upping my workouts and have fewer days to rest. I used to run 3-4 miles on Mon and Wed then do a 5.2 miler on Friday. I would rest on Saturday, Sunday and Tuesday.

Now I am doing 3-4 miles on Sunday, Tuesday and Thursday, 5.2 miles on M & W, then bump up my Friday run to 6 miles. I only rest on Saturday. So far it seems to work. My weight is going down down down.

stanvoodoo

Up the calories say 50-100 and change up the exercise routine. Otherwise, your last day in the diary is great. The shrimp values are way off, 4oz of shrimp is closer to 120 calories and 23 grams of protein. I don't know if anything that is 4oz and 144 grams of protein.

amysj303

That must be very discouraging! Could be a lot of factors but you know they say abs are made in the kitchen, so diet is really important, maybe you will have better luck focusing on that and giving exercise a break.
Because you only have a little weight to lose, managing expectations can be the hardest part-you have to more consistent longer to see results, and it might not be about numbers on the scale anymore.
If you want to join us on this thread, please do:
http://www.myfitnesspal.com/topics/show/259476-not-that-heavy-girls-trying-to-lose-weight
I also started a two week challenge for "not that heavy girls" if you want to join:
http://www.myfitnesspal.com/topics/show/255748-nthg-2-week-challenge

TripleJ3

Up the calories say 50-100 and change up the exercise routine. Otherwise, your last day in the diary is great. The shrimp values are way off, 4oz of shrimp is closer to 120 calories and 23 grams of protein. I don't know if anything that is 4oz and 144 grams of protein.

lol, thanks! I fixed it. I wsa just planning out my day and was just looking at shrimp with the same caloried roughly but I changed it to exactly what I will be using.

SarahLovesCheesecake

First of all, every one is different, but I would try not dipping as low as those 1200 days, work out lots more and try having more of a calorie deficit. My diary is open if you wanna look, however today, Ive eaten a massive bar of chocolate, but Im still under and losing...

Good luck,
Sarah

MrBrown72

First let me say that you look wonderful.

The only things I can say are if you do the same things consistently with food and exercise you will find a balance and stay there.

The HRM is valuable as it shows what you are doing not the averages or machine readings based on averages. As I've gotten in better shape (pear as opposed to apple) my heart rate didn't rise nearly as high while running, didn't rise to a maintainable zone as quickly, and dropped back down much faster. I still felt as if I were putting the same amount of effort into the workout however wasn't burning as many calories. So it was time to push it harder.

Food: What you eat is as important as how much you eat. I can't see your diary so can't give any direct criticism there. It's just that what the body needs, it has to have. If it doesn't get it it's likely to store any excess as fat the next time it does.

For me it was the "this is an awesome workout, why is it not working anymore?" that was the hardest to get over. I got used to kicking it up a bit every week or two, adding reps, running longer, switching settings on the elliptic or whatever and started loosing again.

ttrotter1960

I feel your pain and I know it must be disouraging but hang in there all your work is not in vain. first of all, I wouldn't be so concerned about what a scale is telling you UNLESS you are unhappy with something you are seeing in a mirror or the way in which your clothing is fitting you.

Generally speaking, when someone hits a weight plateau they simple need to do something that is going to shock their metabolism. Your body does not like change. It wants to be a some metabolic level and it wants to stay there so it establishes baselines for itself and fights tooth and nail to stay there. The fix is to radically shake up either your diet or your workout routine somehow. Always continue to really push yourself when you exercise. Make sure your heart rate increases significantly. You should sweat and be out of breath making it difficult if not impossible to talk. Excercise should not be casual it is suppose to be work. Look into "interval training" as it is resistant to plateauing and also vary the kinds of excerices that you do. Your body will eventually adjust itself to the stresses of running over time and running will eventually become less effective (once again, look into interval training).

My 2 cents.

bizco

Read the link in my signature "guide to calorie deficits." The OP is a certified trainer, a long time MFP member and a MFP moderator who knows almost everything about the body and how it works.

TripleJ3

That must be very discouraging! Could be a lot of factors but you know they say abs are made in the kitchen, so diet is really important, maybe you will have better luck focusing on that and giving exercise a break.
Because you only have a little weight to lose, managing expectations can be the hardest part-you have to more consistent longer to see results, and it might not be about numbers on the scale anymore.
If you want to join us on this thread, please do:
http://www.myfitnesspal.com/topics/show/259476-not-that-heavy-girls-trying-to-lose-weight
I also started a two week challenge for "not that heavy girls" if you want to join:
http://www.myfitnesspal.com/topics/show/255748-nthg-2-week-challenge

Thank you, I'll check it out!
I wondered if anyone would suggest giving my workouts a break! I always talk myself out of it and refer to the time I had lost weight as my "accidental skinny". I figured it a fluke and was determined to get back there the "right" way after the birth of my third daughter.

TripleJ3

First let me say that you look wonderful.

The only things I can say are if you do the same things consistently with food and exercise you will find a balance and stay there.

The HRM is valuable as it shows what you are doing not the averages or machine readings based on averages. As I've gotten in better shape (pear as opposed to apple) my heart rate didn't rise nearly as high while running, didn't rise to a maintainable zone as quickly, and dropped back down much faster. I still felt as if I were putting the same amount of effort into the workout however wasn't burning as many calories. So it was time to push it harder.

Food: What you eat is as important as how much you eat. I can't see your diary so can't give any direct criticism there. It's just that what the body needs, it has to have. If it doesn't get it it's likely to store any excess as fat the next time it does.

For me it was the "this is an awesome workout, why is it not working anymore?" that was the hardest to get over. I got used to kicking it up a bit every week or two, adding reps, running longer, switching settings on the elliptic or whatever and started loosing again.

Aww shucks.....:blushing:

Seriously, thank you. I wish it were as simple as that though. I know I don't look terrible....I just miss that feeling I had when I was within my goal. Yes I loved the way I looked and wasn't perfect but the feeling I had towards myself!!

Thats what I miss the most! Oh and looking great in whatever I threw on and didn't have to thinj twice about it!!!

TripleJ3

Read the link in my signature "guide to calorie deficits." The OP is a certified trainer, a long time MFP member and a MFP moderator who knows almost everything about the body and how it works.

I will read those, thank you!!