Kickstarting weight loiss to lose the last stone...advice?

Givemewings

I have had great success with MFP over the last 11 months and have managed to lose around 50lbs. I am so much fitter now ( I ran my first 10k a week ago) than I was this time last year. However....I haven't lost any significant weight since last November.

My question is, have you been in this position and what did you do to kick start the weight loss again?
I did put my calories up a few weeks ago as I felt it was sensible as I neared my goal weight. I am not exercising quite as hard as I was when I first started my journey. Is this the problem? I do find it more difficult to reach higher calorie burns now I am fitter. Should I lower my calories again? I started at 1200 cals(should mean 2lb loss a week), went up to 1670 ( 0.5lb loss) and then today I have changed to 1400 cals which should give me a 1lb a week loss.


Make that weight loss not loiss!!

Givemewings

Anybody...please?

Charliebarleymo

Have you got photos from Nov and now? Maybe your body has changed due to muscle. It's not all about the number on the scales if you are fitter!

pmh58

Not sure what to suggest really, other than to reassess your diet. Could you go back down to 1200 calories and increase your exercise for a few weeks and see how that goes? Or look at ways to boost your metabolism - drink plenty of water, green tea. Maybe get some advice about interval training - that's supposed to be good for fat burning. And as much as it must be frustrating for you, well done on coming so far!!

Emancipated_Tai

I was at a stall for 3 months, then I decided to up my calories and focus on a lower carb/higher protein diet. I've been at it since March, and have lost 17 pounds in the process. I do weigh much more than you, so my results may not be typical. However, it may be something to consider. You said you already upped your calories, but try to set it a little higher than your BMR. Mine is 1709, so I eat a bit above that, usually about 1850. I also am burning less calories during exercise since I weigh less, but it seems to even itself out.

erickirb

With so little left to lose your weekly goal should be only 0.5lbs. If you are not already doing so I would suggest adding strength training to your exercise routine. Pick a program that focuses on Compound movements with heavy weights (4-8 rep range, where the last rep or 2 in each set is difficult to complete with good form). If you add in strength training I would say away from the scale for 2-3 weeks as initially your muscles will retain water which will show up on as an increase on the scale, even if you continue to lose fat. once you body is use to the new routine it will shed the excess water weight.

calorie burn from exercise is irrelevant if you are following MFP's caloric guideline as the more you burn the more you eat. i.e. if you are set at 1670 and burn 800, you should eat 2470, but if you only burn 300 you should eat 1970, either way you will lose the same amount of weight as you are aiming for 1670 net calories/day.

Givemewings

Have you got photos from Nov and now? Maybe your body has changed due to muscle. It's not all about the number on the scales if you are fitter!

No...no photos that will show the difference , if any, i don't think so unfortunately!

erickirb

Not sure what to suggest really, other than to reassess your diet. Could you go back down to 1200 calories and increase your exercise for a few weeks and see how that goes? Or look at ways to boost your metabolism - drink plenty of water, green tea. Maybe get some advice about interval training - that's supposed to be good for fat burning. And as much as it must be frustrating for you, well done on coming so far!!

I would advise against this, if you increase exercise you should increase, not decrease, caloric intake.

Givemewings

With so little left to lose your weekly goal should be only 0.5lbs. If you are not already doing so I would suggest adding strength training to your exercise routine. Pick a program that focuses on Compound movements with heavy weights (4-8 rep range, where the last rep or 2 in each set is difficult to complete with good form). If you add in strength training I would say away from the scale for 2-3 weeks as initially your muscles will retain water which will show up on as an increase on the scale, even if you continue to lose fat. once you body is use to the new routine it will shed the excess water weight.

calorie burn from exercise is irrelevant if you are following MFP's caloric guideline as the more you burn the more you eat. i.e. if you are set at 1670 and burn 800, you should eat 2470, but if you only burn 300 you should eat 1970, either way you will lose the same amount of weight as you are aiming for 1670 net calories/day.

Thanks for your advice. I have started using a 6kg kettlebell, using the lettlercise dvd, but am also still running and thinking of going back to the gym to mix things up a little more. Any opinions on kettlebells? For a heavy weights program how much should I be lifting?

Givemewings

Not sure what to suggest really, other than to reassess your diet. Could you go back down to 1200 calories and increase your exercise for a few weeks and see how that goes? Or look at ways to boost your metabolism - drink plenty of water, green tea. Maybe get some advice about interval training - that's supposed to be good for fat burning. And as much as it must be frustrating for you, well done on coming so far!!

I was so nervous about upping my calories, I'nm not sure I want to go down again but I will definitely consider it!

Givemewings

I was at a stall for 3 months, then I decided to up my calories and focus on a lower carb/higher protein diet. I've been at it since March, and have lost 17 pounds in the process. I do weigh much more than you, so my results may not be typical. However, it may be something to consider. You said you already upped your calories, but try to set it a little higher than your BMR. Mine is 1709, so I eat a bit above that, usually about 1850. I also am burning less calories during exercise since I weigh less, but it seems to even itself out.

Thanks...I was wondering about adjusting my macros too.

gaelyngaelyn

Congratulations on becoming a fitter you! I am running 5K right now and can't WAIT until I can do 10! The human body is amazing... yours has become more efficient and therefor the same workout that used to give you a higher calorie burn will now give you less. Don't be discouraged by this! You should be really proud of that achievement... and there are many ways to combat this to get the same bang for your buck- You could up your speed or add intervals of higher speed at various points in the run. Or run at an incline- you'd be amazed at how just a small incline will bump up the end result burn on my heart rate monitor! A friend of mine has started running with a weighted vest...to get his burn up because he can not commit to more TIME running so he needs to get the same amount of calories burned in the hour he has allotted to run- He doesn't want to lower his calories so this works for him as he gets fitter. Adding some strength training can help a lot and is something else to keep in mind. Keep challenging yourself and you will keep getting good calorie burns. If you are eating enough to fuel your workouts but are still at a deficit, that last bit you want to come off WILL come off! Good luck!

erickirb

With so little left to lose your weekly goal should be only 0.5lbs. If you are not already doing so I would suggest adding strength training to your exercise routine. Pick a program that focuses on Compound movements with heavy weights (4-8 rep range, where the last rep or 2 in each set is difficult to complete with good form). If you add in strength training I would say away from the scale for 2-3 weeks as initially your muscles will retain water which will show up on as an increase on the scale, even if you continue to lose fat. once you body is use to the new routine it will shed the excess water weight.

calorie burn from exercise is irrelevant if you are following MFP's caloric guideline as the more you burn the more you eat. i.e. if you are set at 1670 and burn 800, you should eat 2470, but if you only burn 300 you should eat 1970, either way you will lose the same amount of weight as you are aiming for 1670 net calories/day.

Thanks for your advice. I have started using a 6kg kettlebell, using the lettlercise dvd, but am also still running and thinking of going back to the gym to mix things up a little more. Any opinions on kettlebells? For a heavy weights program how much should I be lifting?

Kelltebells can be quite a good workout, but are not a substitute for a heavy lifting strength training program. As for what heavy is, it is different for everyone. You should lift what is heavy for you, this means for compound movements aiming for 4-8 reps (4-6 are more for pure strength increases) where the last rep or two in each set would be difficult to complete. If you do isolation exercises the rep range can be higher 7-12.

For some info on routines take a look at New Rules of Lifting for Women, Starting Strength, or Stronglifts 5x5. All programs are designed for new lifters and offer great progression/results.

Givemewings

With so little left to lose your weekly goal should be only 0.5lbs. If you are not already doing so I would suggest adding strength training to your exercise routine. Pick a program that focuses on Compound movements with heavy weights (4-8 rep range, where the last rep or 2 in each set is difficult to complete with good form). If you add in strength training I would say away from the scale for 2-3 weeks as initially your muscles will retain water which will show up on as an increase on the scale, even if you continue to lose fat. once you body is use to the new routine it will shed the excess water weight.

calorie burn from exercise is irrelevant if you are following MFP's caloric guideline as the more you burn the more you eat. i.e. if you are set at 1670 and burn 800, you should eat 2470, but if you only burn 300 you should eat 1970, either way you will lose the same amount of weight as you are aiming for 1670 net calories/day.

Thanks for your advice. I have started using a 6kg kettlebell, using the lettlercise dvd, but am also still running and thinking of going back to the gym to mix things up a little more. Any opinions on kettlebells? For a heavy weights program how much should I be lifting?

Kelltebells can be quite a good workout, but are not a substitute for a heavy lifting strength training program. As for what heavy is, it is different for everyone. You should lift what is heavy for you, this means for compound movements aiming for 4-8 reps (4-6 are more for pure strength increases) where the last rep or two in each set would be difficult to complete. If you do isolation exercises the rep range can be higher 7-12.

For some info on routines take a look at New Rules of Lifting for Women, Starting Strength, or Stronglifts 5x5. All programs are designed for new lifters and offer great progression/results.

Surely kettlebells are strength training and heavy lifting??