Requesting More Feedback (please!)

_Khaleesi_

I had a feedback topic posted a few weeks ago and made some changes and unfortunately didn't see a change to my plateau situation. So I did some more research and I read the fabulous blog post: http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html and have some more ideas to bounce off of you with the hopes that this 4 - 5 week plateau situations ends once and for all.

My Stats:
5'9"
178.6 lbs
23 (nearly 24 years old)
Goal weight: 150 (will re-evaluate once there)

1. Calories
I am set to lose 1 lb a week according to MFP's calculations. This means a daily consumption limit of 1540 cals a day. My BMR is around 100 calories more than this (depending where you look). Let's say 1630 cals. After reading the blog post linked above, and flipping through my food diary, I am seeing these comparisions. The Blog states that you may have to increase your calories if:
YOU CONSUME LESS THAN 1200 ONCE A WEEK- This happened last week, but not the week before.
YOU CONSUME LESS THAN 1500 MOST DAYS OF THE WEEK- I was under 1500 every day last week and four days the week before. I am averaging (daily) being 165 calories under my limit of 1540.
YOU REGULARLY CONSUME UNDER YOUR BMR- Technically every day I am under my BMR.

Plan: Up calories to 1650 calores per day. Why? I habitually eat under my daily limit so having it slightly above my BMR would be prudent. This would mean a daily limit increase of 110 calories.

2. Nutrition
I only just opened my diary to the public. It was a big, terrifying step for me. Since upping my calories initally several weeks ago I have struggled to find good ways to consume my daily caloric allotment. I often felt anxiety when I was coming close to it. This has gotten better. I have learned the bonus of trail mix. I am also working on reducing my simple carbs. I am hoping to find the courage to get back into PB. 90 calories per TBSP is okay when I am looking to consume more calories in a healthy way. I am usually under my sodium and drink a ton of water. I often forget to track it in my diary but I keep a log in my noggin. I am working hard at incorperating more veggies and fruit. This is a newer goal. As well I hope to add more protein. Usually I am only getting a big helping of it in my evening meal.

Plan: Eat a variety of fruits and veggies daily. Find new and delicious ways to prepare them. Add more protein to each day.

3. Fitness
I am completing the 30DS. I recently had to take 3 days off due to illness. I try to exercise on top of this 2 -3 times per week. When the Shred is done I am going to start Rushfit or P90X (I have both). I live 30 minutes (more if its rush hour) from a gym and work a hour's commute from my home in the country. Going to the gym to weight train or use the cardio machines isn't a viable option for me. I have a bike, a big dog, a horse and they all help me to get exercise outdoors.

Plan: Consistantly complete the remaining half of the 30DS with at least 3 days a week of additional exercise. After completing the shred, start a new home DVD program.


Soo.... I guess what I am asking is... does this look right? Is this the next step that I should be taking to help break through this plateau? Am I added too many calories? Should I be taking some away instead? Am I not exercising enough? Am I sabotaging myself by having treats when my calories are low for the day? Help me out people. It's been 4 - 5 weeks of a plateau and I am really struggling. I want to see those numbers move again.

Thanks for your help guys.

Larius

I just checked the last few days of your diary. The biggest thing that stands out to me is that you're missing your protein target by more than half each day. I think getting that up will help.

mampm1

I think you need a little more weight training. Since getting to the gym doesn't work for you, buy some resistance bands and use those at home. They really give you a good workout. Adding the fruit and veggies is a major plus. Good luck to you.

Onesnap

If you're looking for healthy recipes (that include the nutrition info to make it easier to log) check out Everyday Food Magazine.

Also, to get out of a plateau make sure your MFP goals are set to lose 1-2 lbs/week. Log every bite and every workout and MEET your calorie goals each day. Don't fall below them. If you fall below your body will not want to let go of anymore weight. There's a built in deficit already if you set your MFP goals to lose the 1-2 lbs/week. The good news is that type of loss is healthy for your body, you will not do any damage. Also, you're more likely to keep it off for good.

Onesnap

Make sure to log all of your running around time with the dog and the horse. Chances are you are burning more calories per day than you are actually logging and running at a deficit of a deficit and that's why you are in a plateau. You need to give your body the fuel it needs in order to have everything function well and to actually lose weight.

Jxnsmma

You should really add sugar to the list of things your fitness pal is measuring for you on a daily basis and you will see that you are WAY over on sugar filled, calorie dense treats that have absolutely NO nutritional value whatsoever. Having a cookie once in a while is one thing, but you ate 732 calories of garbage after supper yesterday and are now wondering why you havent lost weight?... Seriously??? Candy, ice cream and trail mix are all weight loss busters... too high in sugar and fat. Even if you are within your calories, which in my opinion are set too high, all the sugar spikes in your blood cause insulin spikes which cause your body to try and hold onto fat. Try a week of cutting out MOST of your sugary treats. Have ONE a day, preferably before supper so you can burn it off, and I bet you ten bucks you'll lose a pound. I paid for a nutrition plan from a bodybuilder recently and I'd be happy to share it with you if you like.

_Khaleesi_

Thanks Guys!

I know that my sugar has been high. It's part of this desperate plea to try to meet my caloric need for the day. It's something that I am going to try and combat with the increase in protein. I am not a huge fan of most sources of protein or the work it takes to prepare them, but I am more than willing to put in the work if its what is healthy and what is best for me.

Stacey- You shouldn't be eating under your BMR. At 1540 cals per day, I can confidently tell you that my calories are not set too high to STOP weight loss. I would also be very interested to hear what plan a body builder has given you (and why you paid for it) as they are neither a nutritionist/ dietician nor a healthy example of the average bear (so to speak). Cutting out sugars? Yes. But for the record, trail mix is a healthy calorie dense food as long as you choose the right one.

So I need to up protien and lower refined sugars. That was in the plan. Does that mean that I should NOT up my cals to my BMR? Or keep them the same?

Jxnsmma

Actually, this one IS a dietician. She decided to bodybuild after she was done her degree and is now world renound and has been featured in many fitness magazines. Her name is Ainsley McSorley if you'd like to google her. She just opened up a studio in the city.

... and I paid for it as part of a package with the bootcamp that I've been doing which helped me drop 10lbs in 6 weeks

I've been slacking on my eating and working out since the fire, but plan on jumping back into her plan in another week.

Since letting myself go back to snacking in the evenings, I've gained back 2lbs.

_Khaleesi_

I retract my claws as well as the previous b**chy statement.

SueInAz

Thanks Guys!

I know that my sugar has been high. It's part of this desperate plea to try to meet my caloric need for the day. It's something that I am going to try and combat with the increase in protein. I am not a huge fan of most sources of protein or the work it takes to prepare them, but I am more than willing to put in the work if its what is healthy and what is best for me.

Stacey- You shouldn't be eating under your BMR. At 1540 cals per day, I can confidently tell you that my calories are not set too high to STOP weight loss. I would also be very interested to hear what plan a body builder has given you (and why you paid for it) as they are neither a nutritionist/ dietician nor a healthy example of the average bear (so to speak). Cutting out sugars? Yes. But for the record, trail mix is a healthy calorie dense food as long as you choose the right one.

So I need to up protien and lower refined sugars. That was in the plan. Does that mean that I should NOT up my cals to my BMR? Or keep them the same?

I can't give much specific advice for you, but I can tell you that I recently busted my own plateau by simply cutting out most of the carbs in my diet. Eating 1250-1300 calories and exercising regularly, I wasn't losing weight, but I realized that I was allowing myself too much sugar. I'm trying to stay below 60 grams of carbs each day, which means no sugary treats, and the pounds are once again starting to slowly come off.