Need Advice. I've approached a speed bump.

laura_fat2fit

Hi All.

Im hoping to get some friendly advice on what I should do next as I haven't lost any weight or inches for the last 3-4 weeks.

Stats:
Age: 21
Height: 5' 6''
Weight: 164lbs / 74.4kg

According to Fitness Frog (let me know if there is another place to get these from):
BMR: 1572
TDEE: 2437

Exercise:
30 day shred Mon-Friday
c25k 4 days a week (every other day)
On days I don't do c25k, I go on my cross trainer for about 30 minutes


I lost 6st before I came to MFP, I had a weight loss stall and decided to track my calories. I realised I was drastically under-eating and had probably been doing that for quite a while.

I started eating more after that, tried to get as close to 1200 NET that MFP gave me. I didn't lose anything for the first couple of weeks. I then started loosing about 0.5lbs a week. Its been a struggle trying to eat more.

I started running about a month ago. after the first week of running I lost 4lbs. However, after that 4lb loss, Im no longer losing anything again and its been like this for 3 nearly 4 weeks. I haven't lost inches either, I have checked. I have a pair of jeans I bought a while back that didn't fit right, after a month and a half they still fit the same as when I bought them so I'm definitely not losing anything.

My diary is open so you can see what I'm eating calories wise. For the past week at least its been a consistent NET of 1200. In the weeks before then I was quite abit lower on NET cals.

I changed my setting about 2 weeks ago to lose 1lb a week which bumped my calories up to 1400 a week. I'm trying to eat as close to my goal as possible and I'm eating most of my exercise calories back but not seeing a change.

Can anyone advice me on what to do? Its really demotivating. Should I keep doing what I have been doing this week with NETing 1200? is it advisable to eat even more?

I don't want to carry on what I'm doing and still not see a change, i would rather change what is needed now.

thanks for your help, any advice at the moment would help and let me know if there's anything else you need to know.

AngelAura777

Maybe try adding clean eating habits into your diet like cutting white carbs and processed foods as they can contain excess sodium and hidden sugars, and eating more whole foods like veggies lean fish chicken or eggs and salads but dont use creamy dressings. You will find you can eat ALOT when you make healthy choices I try to eat at least 1800 healthy calories and I feel extremely full at the end of the day. I have noticed you are eating a lot of pita breads and jaffa things and alot of processed foods which probably dont help and can be highly concentrated in empty calories with little nutritional value. I noticed you dont have much fresh veggies or fruit or lean meats at all that I can see from the past few days. A lot of weight loss is reflected in your diet I hope this helps.

laura_fat2fit

Maybe try adding clean eating habits into your diet like cutting white carbs and processed foods as they can contain excess sodium and hidden sugars, and eating more whole foods like veggies lean fish chicken or eggs and salads but dont use creamy dressings. You will find you can eat ALOT when you make healthy choices I try to eat at least 1800 healthy calories and I feel extremely full at the end of the day. I have noticed you are eating a lot of pita breads and jaffa things and alot of processed foods which probably dont help and can be highly concentrated in empty calories with little nutritional value. I noticed you dont have much fresh veggies or fruit or lean meats at all that I can see from the past few days. A lot of weight loss is reflected in your diet I hope this helps.

Thanks, I'll bear that in mind and make better food choices.

laura_fat2fit

Bump. Any other advice about how many calories I should eat? Should I keep at 1200 or eat more than this?

I will be changing my good choices to healthier choices and less processed foods I would just like to know how much I should be eating calories wise, thanks

Lozze

If your BMR is 1572 then 1200 is too low. BMR is what you need to eat if you're lying in bed all day doing nothing. It's fantastic you're trying to NET your calories that's often hard to get people to do. But if you eat below BMR your body is not getting enough fuel to go about it's duties and will hold onto weight as a defense mechanism.You will lose but frustratingly slow.

For getting more calories in I would switch the low fat (and OMG don't eat margering that stuff is nasty and gross. Eat real butter) to the full fat stuff. Dietary fat doesn't equal adipose (body fat) Try nuts, avocado, peanut butter, more veggies (carrots and celery are AWESOME low calorie items) more fruit and so on.

Do you log water?

I will be changing my good choices to healthier choices and less processed foods I would just like to know how much I should be eating calories wise, thanks

I honestly don't believe that eating 'less processed' foods (and honestly ALL food is processed unless it's being eaten raw) makes a significant difference in weight loss. Now you might FEEL better and if you're eating for general health then go for it. But I don't believe it will have any significance on your weight loss. Eating the right amount of calories for your body will do that.

laura_fat2fit

If your BMR is 1572 then 1200 is too low. BMR is what you need to eat if you're lying in bed all day doing nothing. It's fantastic you're trying to NET your calories that's often hard to get people to do. But if you eat below BMR your body is not getting enough fuel to go about it's duties and will hold onto weight as a defense mechanism.You will lose but frustratingly slow.

For getting more calories in I would switch the low fat (and OMG don't eat margering that stuff is nasty and gross. Eat real butter) to the full fat stuff. Dietary fat doesn't equal adipose (body fat) Try nuts, avocado, peanut butter, more veggies (carrots and celery are AWESOME low calorie items) more fruit and so on.

Do you log water?

I will be changing my good choices to healthier choices and less processed foods I would just like to know how much I should be eating calories wise, thanks

I honestly don't believe that eating 'less processed' foods (and honestly ALL food is processed unless it's being eaten raw) makes a significant difference in weight loss. Now you might FEEL better and if you're eating for general health then go for it. But I don't believe it will have any significance on your weight loss. Eating the right amount of calories for your body will do that.

I thought I was probably still eating too low calories, thanks for confirming it and forthe advice. I will try the foods you have suggested and make sure I eat more fruits and veggies.

No I don't log water but do drink it, probably not as much as I should, probably about half the amount you're supposed to(assuming that's 8 glasses)

I will try eating to(or just above) my BMR and see how that goes. Thanks