WHY CAN'T I LOSE MORE?!

gem103

Why hello everyone!! Quick question- PLEASE HELP!!!

I was around 195.. now I'm between 175 to 180. It is sooo difficult for me to lose anything more. I never ever drink soda. I don't eat candy. I track my calories. Sometimes I mess up and go over, but not by much!! I work out for 1.5 to 2 hours everyday and I drink AT LEAST 3 liters of water per day. I don't smoke nor do I drink much.

I must say though... I eat sometimes before I go to bed. It's not a meal.. rather a fiber bar or something..


What do ya'll think about this?? Any advice you could give me?

Thank you so much in advance!!!


Sincerely, MissAggrevated

kathywoo10

Check out this blog; It gives good advice about what to do if you have hit a plateau:

http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html

Good Luck,

Kathy

gem103

Thank you very much!

welloiledmachine

As a general rule, 1-2 lbs per week is all you should lose. It all depends on how much you work out and what you eat. Do you lift weights? Are you doing the same thing day in and day out as far as what you eat and how you work out. You might need to make a slight change to give your body a boost/shock.

chevy88grl

Your food diary isn't public, so I can't look at that. Are you eating enough? If you've severely restricted your calories, your body will lose weight at first but after awhile it'll realize it isn't getting enough food and often your weight loss stops.

I would try upping your calories - I always end up losing more weight when I up my calories. Heck, I've upped myself to 2200-2500 NET calories a day and I am happily maintaining 143-145lbs. You HAVE to eat in order to lose weight.

If you've been doing the same workout for a long time - try switching it up. When I upped my calories, I also switched my workout from straight cardio to more of a circuit training and saw a difference immediately.

Our bodies adjust to what we've been doing and as they adjust they start to run more and more efficiently. When this happens - we have to switch things up. Keep it guessing.

Above all else - DON'T GIVE UP. Don't be afraid to switch things up until you find something that works for you. Weight loss isn't a one size fits all journey. What works for me may not work for you and vice versa. Don't be scared to mix it up until you hit on something that works.

mhig011975

looks like you hit a weight loss planteau. Try zig zaging your calories/ cardio and strength training. But don't go by your weight go by how your clothes fit

monkeybuttsmommy

Check out this blog; It gives good advice about what to do if you have hit a plateau:

http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html

Good Luck,

Kathy

Thank you thank you thank you for posting this. I think I finally figured out what I need to do to get off my month and half plateau!

gem103

I usually do a strength training workout for about 45min to 1 hour. Then some type of cardio for 30min to an hour and an ab workout for about 15 minutes, I lift every other day in order to give my body a rest. As far as eating is concerned.. I've been wondering if I am consuming too much sugar?? Could that have an effect on my weight loss? I've noticed I always go over on my sugar limit.

I'm definitely going to try all of your ideas! Thank you so much, it helps immensely!

helenoftroy1

my advice... open your diary, give us a look and in return I promise to offer non requited motivation and support

gem103

I have no problem doing that if I knew how to.. how do I make it public?

welloiledmachine

I usually do a strength training workout for about 45min to 1 hour. Then some type of cardio for 30min to an hour and an ab workout for about 15 minutes, I lift every other day in order to give my body a rest. As far as eating is concerned.. I've been wondering if I am consuming too much sugar?? Could that have an effect on my weight loss? I've noticed I always go over on my sugar limit.

I'm definitely going to try all of your ideas! Thank you so much, it helps immensely!

Sugar and sodium can effect it greatly. Lack of water too. Eating too little or too much and also not the right macronutrients.

cheddarboy

Change cardio routine, do cardio first thing in the morning if possible. Do hiit (high intensity interval training) routine instead of cardio once in a while. Decrease rest time between sets at the gym / increase intensity. You'll save time and shock your body out of its plateau..

welloiledmachine

I have no problem doing that if I knew how to.. how do I make it public?

Go to My Home and then Settings, then diary settings, then diary sharing to public.

gem103

Thank you! And I always forget to record my weight on here, but I do weigh myself daily

morganadk2_deleted

Are you eating to enough?

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Also this might be helpful http://www.myfitnesspal.com/blog/00trayn/view/how-to-bust-a-3-month-plateau-87677



Good luck on your journey

welloiledmachine

I wish I new then at 20 what I know now. Good for you for being aware of your health. This will be an exciting and wonderful adventure.

Whatadiaryisfor

From personal experience, I broke my weight loss plateau trying something new. I kept doing the same old thing: cardio for 1 - 2 hrs everyday and counting calories. What did the trick for me: I joined Zumba class, cycling class, step class, and started doing weight training. I also had to eat a little more because my body had gotten used to the constant stable calorie intake. So try eating zig-zag style perhaps that's what you need as well.

Zumba class in particular broke my plateau state I lost 5 lbs in the first month. Then I started adding more classes to my schedule. It keeps me motivated and interested in working out because what I was doing was getting boring already!

gem103

Thank you so much!!!! All of your advice has helped! I am a gymaholic, so this is very exciting to me.