A sort of advanced MFPer needs your help! Please?

amsparky

Hey all,

I am in need of MFP advice. I have hit my monthly low spot and need help. I feel like I'm running a race and just can't get to the finish line.

In a nutshell:
I've lost 62#, I'm 37 and I work my *kitten* off, yet it isn't going anywhere. I only want to lose about 7# more.
I lift heavy 3x a week (New Rules for Women).
My macros are where I need them (I'm severely hypoglycemic, so I had to adjust my carbs up) I know I don't get them perfect daily, but I'm working on it and it averages pretty well.
I do limited cardio as I am wanting to add to my lean body mass.

I was limiting my cals and couldn't handle it anymore. Went up to 16-1700. Then started reading about TDEE. Increased further.
Now I have a BodyMedia Fit and know my average burn is between 22-2300 cals a day.
Average daily intake - 1883
Average deficit - 483

By this, shouldn't I, at the very least, lost something?!

I've been losing and gaining the same 3-4# since CHRISTMAS. I expected some of this with the diet shift to more cals and lifting heavy (which I started both in May), but I haven't seen ANY movement.

When I took measurements, I was down 1 inch in a month. That's it.

Here's my stats:
5'1"
Size 8, small/med (depending on what it is)
CW - 145
GW - 139 (basically in the 130's)

I am muscular, so I'm not one of those women who feels like they need to be 120 or less because I'm short. When I was at my best in high school (I was an athlete) I wavered between 132 - 137.

I have food allergies, so I eat pretty clean. There are a few dinners out over the past two weeks (end of the school year) but hell, I ate grilled chicken at BWW's!

I usually get 90+ oz of water a day. I gave up coffee (except the past 1.5 weeks) and most diet soda. I take my vitamins. I drink protein shakes.

Here's the question - what am I doing wrong?
Too much cardio?
Too high a deficit?
The planets not aligning properly?
Something else I am overlooking?


I feel like I've been patient enough (6 months). What gives?

I feel like I need to do some sort of offering like in Major League (you know the guy who ties a chicken to his bat).

Any thoughts? (diary is open)

As always MFP, thanks in advance!!!

tameko2

Have you taken any diet breaks since you started? (meaning ate maintenance for a few weeks?) if not, you're overdue for that.

Rae6503

I agree. Full diet break of 2 weeks or so might do you so good. I've also read that fasted cardio can really help for those last few stubborn pounds.

reneelee

Great job on your weight loss journey. I read a really good blog the other day from "Robin1117" called maintenance. Basicly saying her body choose her weight for her. Maybe you are where your body wants to be.

robin52077

I agree with Tameko and Rae...
Try taking a break. Eat at (or slightly above, if you are lifting heavy) maintenance for about 2 weeks. The once you go back to a 4-500 cal deficit each day, you should see fat loss. When you are close to where you should be, there is a lot of nit-picky little fine-tuning that needs to be done. This is the hardest part for sure!

Also: I accepted a FR from you yesterday and it didn't work...:huh: Either it's glitchy or the buttons are too small on my blackberry screen and I missed. I'll resend!

amsparky

Have you taken any diet breaks since you started? (meaning ate maintenance for a few weeks?) if not, you're overdue for that.

TWO WHOLE WEEKS?!?!

I have a LOT of psychological hangups with weight loss...the thought of eating that much literally terrifies me!! It took me almost 9 months to allow 1 cheat meal a week! LOL

I've never done a full break. I think I am too afraid that I will go back to my old ways, even though I've maintained for 6 months already.

Thanks for the input, much appreciated!!

amsparky

Great job on your weight loss journey. I read a really good blog the other day from "Robin1117" called maintenance. Basicly saying her body choose her weight for her. Maybe you are where your body wants to be.

Thanks for the suggestion - I'll have to go look for that post. I've thought that maybe it's where my body wants to be, but I still have a baby/c-section/dunlap disease gut, so I know there is at least a little more room for improvement. If the gut would go, I'd be a happy camper!

Thanks again!

fionat29

If you have these hangups and the thought of eating at maintenance scares you, have you considered that you might actually be eating at a larger deficit than you think and that your body is just saying "enough"

shannonperry13

if you don't do cardio and are trying to gain lean body mass, then why would you expect to lose weight? seems like you should be losing fat but gaining muscle. ?

TazzytheMotivator

So very proud of YOU ! Lighten up a little, give your body a rest (dieting) I am not saying throw caution to the wind lol Your body has gotten use to the routine and it is rebelling. Will those 7 pounds go away YES! Just keep your head UP!

anacsitham5

Why not add sugar to the things you monitor. I know MFP pals that weren't monitoring it and were struggling. Once they started watching the sugar along with the other basics....calories, fat, carbs, sodium, protein and fiber they noticed a difference. Just an opinion.

You may be adding muscle weight but losing body fat. What is your body fat %??

amsparky

if you don't do cardio and are trying to gain lean body mass, then why would you expect to lose weight? seems like you should be losing fat but gaining muscle. ?

The fact is that I still have a big deficit (though I *really* was trying to limit it - before my deficits had to have been 600+ daily), so it seems that I should either see the tape measure change or the scale - I'm seeing neither.

it could also be faulty reasoning on my part...

Thanks!

amsparky

Why not add sugar to the things you monitor. I know MFP pals that weren't monitoring it and were struggling. Once they started watching the sugar along with the other basics....calories, fat, carbs, sodium, protein and fiber they noticed a difference. Just an opinion.

You may be adding muscle weight but losing body fat. What is your body fat %??

I was watching my sugar, but I eat a lot of fruit, so that was skewing it (in my opinion). I actually did watch my sugar for a while, but started freaking myself out when 2 apples set me over my limit.

I don't eat a lot of processed foods - the biggest culprit is my soy yogurt, which I am limiting again starting today. I allowed a few this week (only 1 a day) after the race on Monday, but now I will probably keep it to once a week.

Does that mean I have to give up my dark chocolate square?

amsparky

So if I did do a diet break, does that mean that I eat at maintenance and then don't log it?

<takes a deep breath>

Not sure if I could do that. I don't think I've gone a full day without logging since like Disney in November and Christmas...

I can't possibly be the only one who is this obsessive...can I? LOL

sniperzzzz

Ok your quite short, and light, you may just have to tighten things up a little to shift the last few lbs.
A full diet break is an option, but may not be answer, your eating a good amount of calories already.

SilkyHotspur

you sound a lot like a friend of mine that i'm working with, she's 4'10"...loves to be at the gym, and loves the weights. Add her as a friend if you'd like to look at her food and exercise logs "ycassidy'....can also shoot me an IM, or let me look at your exercise and food logs to see if we can figure out why you've hit a plateau.

sarah44254

So if I did do a diet break, does that mean that I eat at maintenance and then don't log it?

<takes a deep breath>

Not sure if I could do that. I don't think I've gone a full day without logging since like Disney in November and Christmas...

I can't possibly be the only one who is this obsessive...can I? LOL

Diet break means to eat at maintenance (or if you are lifting heavy, slightly above is ok too) for 1-2 weeks. I suggest logging it so you can stop yourself from going crazy over (you mentioned fear of old habits).

sarah44254

If you are concerned about the shape/size of your gut, you may not need to lose weight at all. It could simply be a matter of body recomposition, creating more lean mass and losing fat %, which doesn't always mean you need to lower your weight.

autumnk921

So if I did do a diet break, does that mean that I eat at maintenance and then don't log it?

<takes a deep breath>

Not sure if I could do that. I don't think I've gone a full day without logging since like Disney in November and Christmas...

I can't possibly be the only one who is this obsessive...can I? LOL

Yes, you should still log it b/c you are still wanting to eat at your TDEE for those couple of weeks and this way you can make sure you don't go over on that or way below either...I log every day no matter what...I am obsessive about it too I know so I understand this...

I did a search above and put in 'plateau' and there are plenty of topics on how people got over theirs...Maybe you can check some out too....

http://www.myfitnesspal.com/topics/show/501511-great-read-on-plateau-ing

http://www.myfitnesspal.com/topics/show/616306--finally-broke-my-3-month-plateau?hl=plateau#posts-8873512

amsparky

Ok your quite short, and light, you may just have to tighten things up a little to shift the last few lbs.
A full diet break is an option, but may not be answer, your eating a good amount of calories already.

hehe, you said I'm light! Thanks for that! LOL

ETA: I've actually relaxed on what I eat quite a bit, as evidenced by the chocolate and fruit. I used to be way more strict, but it was frustrating to not see any results for such a long time.

I'd be ok if I was seeing the measurements go down, which they were up until a few months ago. Over the past 2 months, I think I've maybe lost 1.5-2 inches total...

sniperzzzz

Ok your quite short, and light, you may just have to tighten things up a little to shift the last few lbs.
A full diet break is an option, but may not be answer, your eating a good amount of calories already.

hehe, you said I'm light! Thanks for that! LOL

I45 aint that heavy lol, you said your quite muscular so i guess your not carrying a great deal of body fat.
This changes things significantly.

_Sally_

So if I did do a diet break, does that mean that I eat at maintenance and then don't log it?

<takes a deep breath>

Not sure if I could do that. I don't think I've gone a full day without logging since like Disney in November and Christmas...

I can't possibly be the only one who is this obsessive...can I? LOL

You should still log during this time.. I think they meant to eat at your maintenance level of calories for a couple of weeks (so if you are eating at a 500 calorie deficit now, you would eat 500 more calories a day than you are presently).

You might also try zig zagging your calories.... there is a free calculator at http://www.freedieting.com/tools/calorie_calculator.htm just select the option for 7 day calorie cylcle (zig zag) and it will give you a suggested schedule of daily calories that will give your body variance and some higher calorie days, but will net on a weekly basis your deficit.

Good luck!

amsparky

So if I did do a diet break, does that mean that I eat at maintenance and then don't log it?

<takes a deep breath>

Not sure if I could do that. I don't think I've gone a full day without logging since like Disney in November and Christmas...

I can't possibly be the only one who is this obsessive...can I? LOL

Yes, you should still log it b/c you are still wanting to eat at your TDEE for those couple of weeks and this way you can make sure you don't go over on that or way below either...I log every day no matter what...I am obsessive about it too I know so I understand this...

I did a search above and put in 'plateau' and there are plenty of topics on how people got over theirs...Maybe you can check some out too....

http://www.myfitnesspal.com/topics/show/616306--finally-broke-my-3-month-plateau?hl=plateau#posts-8873512

Thanks for the link! I've done a bunch of reading on breaking plateaus - when I hit one before, my husband finally convinced me to eat more and it worked. Not sure that's what I need this time though...

mangobadango

My only advice is to keep at it and maybe give yourself a break. As hard as it is, don't exercise for a day and eat a little more.

I also want to see other people's tips though because I feel like I struggle with this too. I have found that just focusing on the fact that my lifestyle IS healthy is reward enough for me.

Also, take measurements. I didn't even lose a full two pounds in this last month but I lost 6 inches all over my body, and I don't even do heavy lifting.

happypath101

I don't think that we know everything about weight loss (the "we" meaning humankind) yet. Once we fully undertand cancer, the common cold, and appendices for human bodies of all kinds, then we can expect to somewhat understand the metabolism and dietary needs of the individual.

OK. I said that a bit tongue in cheek. But, I think you know what I mean. There's still a bit of a mystery to it all. And, I know (boy do I know!) that it's frustrating as heck.

But, there's a LOT of anectodal evidence that bodies will "hang onto" the weight and then suddenly drop. I'v experienced this myself on several ocassions. The key is to just keep doing what's right. It might take six weeks or longer, but one day, the scale will just drop.

And, of course, there are other measurements to consider as well - inches and % body fat. etc.

Hang in there; you're doing great!

autumnk921

So if I did do a diet break, does that mean that I eat at maintenance and then don't log it?

<takes a deep breath>

Not sure if I could do that. I don't think I've gone a full day without logging since like Disney in November and Christmas...

I can't possibly be the only one who is this obsessive...can I? LOL

Yes, you should still log it b/c you are still wanting to eat at your TDEE for those couple of weeks and this way you can make sure you don't go over on that or way below either...I log every day no matter what...I am obsessive about it too I know so I understand this...

I did a search above and put in 'plateau' and there are plenty of topics on how people got over theirs...Maybe you can check some out too....

http://www.myfitnesspal.com/topics/show/616306--finally-broke-my-3-month-plateau?hl=plateau#posts-8873512

Thanks for the link! I've done a bunch of reading on breaking plateaus - when I hit one before, my husband finally convinced me to eat more and it worked. Not sure that's what I need this time though...

I added one more that may be more helpful...It has pages and pages of advice...

http://www.myfitnesspal.com/topics/show/501511-great-read-on-plateau-ing

My advice personally would be the diet break for a couple of weeks by upping calories to your TDEE (maintenance) which won't be too much more than you are probably eating now....Once those two weeks are over you go back to your cut amount of TDEE -15% and you should start losing again...Here is also the best site that I have found to get my numbers...

http://scoobysworkshop.com/calorie-calculator/

simplydelish2

You say you eat 16-1700 calories and burn 22-2300...that is NOT a 500 calorie deficit....that's more like a 2000 deficit. Your body needs fuel just to survive...

My take is with a burn like that you should be eating your BMR + at least 1/2 of your exercise calories. I think you are eating way too little...

secretgirl4611

The only thing I can think of is drop ur cals by 2-300 for a wk or 2 and then up them again.. I hear ppl lose it like that as well..
I am part of the eat more to weigh less group on here and on one of their vids she says once you have been eating more for awhile.. hint u say 6months then thats when you can throw in the cal confusion to get to ur goal weight.. good luck!

amsparky

You say you eat 16-1700 calories and burn 22-2300...that is NOT a 500 calorie deficit....that's more like a 2000 deficit. Your body needs fuel just to survive...

My take is with a burn like that you should be eating your BMR + at least 1/2 of your exercise calories. I think you are eating way too little...

No, that's from before. I currently eat an average of almost 1900 a day. And if I ate only my BMR and 1/2 my exercise cals it would be even less.

Thanks for the input!!

amsparky

Thanks so much everyone for your input!

This helps to show why I am so frustrated - I feel like I am trying so hard to do EVERYTHING right and I'm not seeing my scale weight or my inches change.

Scale weight I am ok if it doesn't move much more - if I could get the tape measure to cooperate, I'd be fine, but neither one is.

I've pretty much tried everything except a diet break. I'm pretty sure 1 day doesn't count, right? I have cycled, played with my macros, changed workouts to include more strength to build muscle, etc, etc.

So, maybe it's time for a diet break and the chicken on the baseball bat offering.

sniperzzzz

You say you eat 16-1700 calories and burn 22-2300...that is NOT a 500 calorie deficit....that's more like a 2000 deficit. Your body needs fuel just to survive...

My take is with a burn like that you should be eating your BMR + at least 1/2 of your exercise calories. I think you are eating way too little...

No, that's from before. I currently eat an average of almost 1900 a day. And if I ate only my BMR and 1/2 my exercise cals it would be even less.

Thanks for the input!!

If had to work out your calorie goals quickly i would say, 15x145=2175 2175=maintenance 2175-20%=1740.
Go with that for two weeks, then sensibly adjust according to results.
However a full diet break is always a good choice, should you decide to to do it