Those last 10-15lbs.
SunnyFitt
Posts: 34 Member
It seems that so much is needed for those last suckers to come off. I generally stay on the right track with my diet (although not very active on the logging thing but my day is pretty routined so I guess I am always around the 1200-1300 cal) and I work out like... 4 times a week or something. I´m pretty active in my daily routine, do housework, play with kids, bicykle 3.5km to work everyday and back. I just don´t get why the h... this isn´t enough! :-( Any pointers?
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Replies
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Really? No one struggling with the same problem or someone who can give me some advice on this?0
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Hi, I also have about 10-15 more lbs I would like to loose(although I am in the middle of a healthy BMI). I am tyring to mix uo the type of exercise I do. As I am doing a lot more exercise, I have also upped my calorie intake.
I have also done the 30 day Shred, which was brill. I noticed results both in ches and in pounds. I will be starting another one of Jillian Michaels' DVDs after my half marathon next saturday!
Good luck xx0 -
I'm struggling with it as well. Unfortunately I don't have the answer!0
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Eating back your exercise calories? I plateaued when I got to this point, but stopped looking at scale and after a few weeks, I started losing again. Make sure your eating enough, and have your profile set up correct regarding your activity.
Some people will say eat more to weigh less. This, you may need to consider.0 -
I guess the lack of responses indicates that we are struggling with the same issue! And don't have the magic answer for you! Hang in there! Maybe change your workout routine - the body gets used to doing the same thing over and over. I love my cardio, and even though I know I need to be doing ST, I still fight it. I also don't log faithfully, especially when I know I'm off-kilter with my daily nutrition.
Maybe you aren't eating enough? That's a tough one, but sometimes we think we are eating the right amount and we are truly kicking our bodies into survival mode. Check out Fat2Fit and use their calculators to see where you stand.
Good luck; hopefully more folks will respond! Don't get frustrated!0 -
I am also struggling ..having gone from 220 to 163 at 5ft 9 i am in a healthy range but i want to reach my ulimate! I have just upped my cals to 1400 and workout 6 days min 30 mins mixture of cardio and strength so fingers crossed i will start seeing some results !! x0
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Really? No one struggling with the same problem or someone who can give me some advice on this?
Looks like a LOT of us are having the same struggles. And, like you, we don't know what to do !!!:grumble:0 -
Get better about logging, and be honest!! Try not eating back all your exercise calories.0
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It's about what you eat!!! I'm finally re-losing w/in that last 10-15 lbs range. I had to mentally get my eating right. I have a trainer that set me up w/ a plan to lift weights (only a cardio warm-up) 5xs a week and an eating plan. It's strict and boring but it's working so I will stick to it. The plan is very healthy lots of protein/veggies/salad. I plan to reach my goal this summer . . . the last 10 lbs will come off.0
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Make sure you are using MFP like the bible....Count every last calorie. If you dont have one already, get a good Heart rate monitor and eat those exercise calories!! Can't stress that enough, especially when getting to the end!0
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I've lost 84 lbs but can't seem to go under 164 lbs to hit my ideal 13% body fat 149 lbs goal with a medium frame 5'10". I exercise 6 days a week for at least 60 minutes both cardio doing hills on my bike and strength training, upperbody MWF and Core TThSa. I target net calories to be 1200 per day and eat my exercise calories and still can't dip below 164 lbs. I am again trying a pure protein Atkins induction phase and have lost 4 lbs initially but it came back again. I refuse to give up. I will try any and all reasonable suggestions from folks experience to achieve my goal so please reply.
Best,
Mark0 -
I hear you! I'm 5lb away from goal (although realistically I think I COULD stand to lose another 7lb on top of that) and the last half a stone or so have driven me BONKERS.
Loathe as I am to admitting, cutting down my carbs - and I mean all carbs, not just refined ones - has the needle going left after a plateau. It's a bit of a bummer, mind, as I don't want to cut down on carbs for the rest of my life.
No good advice, I'm afraid. Just sympathy!0 -
It also helps to switch up your exercise to work different muscles. Try something totally new to get a better burn. Changing your macro setup can help get things jump started too.0
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mark, are you sure your eating enough?? Seems like for a man, 1200 cals + exercise cals, isn't nearly enough. Is this what MFP recommends?I've lost 84 lbs but can't seem to go under 164 lbs to hit my ideal 13% body fat 149 lbs goal with a medium frame 5'10". I exercise 6 days a week for at least 60 minutes both cardio doing hills on my bike and strength training, upperbody MWF and Core TThSa. I target net calories to be 1200 per day and eat my exercise calories and still can't dip below 164 lbs. I am again trying a pure protein Atkins induction phase and have lost 4 lbs initially but it came back again. I refuse to give up. I will try any and all reasonable suggestions from folks experience to achieve my goal so please reply.
Best,
Mark0 -
Yeah, I have been considering this. I just find it really hard to get those calories back. Feel like I´m eating enough already.Eating back your exercise calories? I plateaued when I got to this point, but stopped looking at scale and after a few weeks, I started losing again. Make sure your eating enough, and have your profile set up correct regarding your activity.
Some people will say eat more to weigh less. This, you may need to consider.
Another thing. Is it important that I eat the calories back the same day I lose them or does like... saving them for extra special days on weekends for example do the same trick?0 -
I have ten more pounds to lose, and I'm finding them a bit of a struggle to shift! But I don't really have much of a time scale, so I'm just taking it easy and hoping they decide to come off in their own time.0
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I personally now eat more than 100 of protein, and less than 100 carbs. this may have been what got me over a plateau in past too.It also helps to switch up your exercise to work different muscles. Try something totally new to get a better burn. Changing your macro setup can help get things jump started too.0 -
In my experience, I use the MFP like the bible. And very consistently eat every calorie it says to. If I am not hungry, I guzzle down a low sugar Detour Protein shake or eat a hand full of almonds or both. I would try this. IMO, this is what is going on.
Yeah, I have been considering this. I just find it really hard to get those calories back. Feel like I´m eating enough already.Eating back your exercise calories? I plateaued when I got to this point, but stopped looking at scale and after a few weeks, I started losing again. Make sure your eating enough, and have your profile set up correct regarding your activity.
Some people will say eat more to weigh less. This, you may need to consider.
Another thing. Is it important that I eat the calories back the same day I lose them or does like... saving them for extra special days on weekends for example do the same trick?0 -
Yes, exercises and food should be switched up from time to time to avoid that plateau that we all hit when we near our goal.0
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This article was posted awhile ago--it was actually a huge motivator for me to stop thinking "I am doing all I can", when, in actuality, I wasn't. see if you like it:
"In the world of weight loss, metabolism is king. Everybody seems to know that a fast one is a good one. Yet, some confusion arises when confronted with the problem of who’s got a fast one, what causes a slow one, and what leads to a metabolism that just won’t do what you want it to do – burn fat!
Every day desperate pleas rain from those in the weight loss trenches begging for advice on how to get the scale moving again. Inevitably, someone is 35 or 40 pounds away from their goal weight, and for some reason, the weight has stopped coming off. Despite adhering to a strict exercise regimen and a 1200-1500 calorie-a-day diet, weight loss comes to a stand-still. Sometimes, the scale reveals a slight weight gain. For three weeks, the scale records no change. What happened? Why did it stop after such a long period of successful weight loss?
According to The Mayo Clinic, a plateau means the body has reached a state of equilibrium. The diet and exercise plan that has worked so successfully for the first round of weight loss must now change. The situation feels nothing short of infuriating. The work and sweat and willpower amount to nothing in the face of a plateau.
So what exactly needs to change? Just like all things with the human body, a one-size-fits-all solution is inappropriate. The Mayo Clinic suggests a further calorie cut or an increase in exercise. After all, weight loss happens when the body burns more than it consumes. Unfortunately, many people on calorie restricted diets exercise to their maximum capacity yet experience the plateau. Suggesting a further cut in calories or increasing exercise proves an irresponsible recommendation. Such a plan could lead to exhaustion, weight gain, decreased brain function, muscle consumption (ketosis), and inevitably, binging and burnout.
The trick to fat loss is maximizing the body’s potential to burn fat. This involves finding a balance between the three main elements of fitness: nutrient intake, cardiovascular work, and strength building. These three elements work together to supply muscles with glycogen (converted carbohydrates from the liver), build more pathways within the body to bring oxygen and nutrients to the muscles, and adapt the muscles to the stress of strength training by building more muscle fibers. Increased muscle mass consumes more fat. Cardiovascular work increases the body’s ability to endure longer periods of exercise more efficiently, making muscles more efficient fat burners. The human body can accomplish these two goals only when fed properly.
When one of these elements falls out of balance, the body adjusts to the change and adapts, as the body’s main goal is equilibrium. The goal in weight loss is to change that equilibrium point to a place of healthy weight and body fat, strong muscles, and healthy nutrient intake.
In my experience, the solution to ending a weight-loss plateau means modifying the most extreme measure of the current weight loss plan. What is the most extreme part of a plan? It’s the part of a plan that a dieter does too much or too little. It’s an extreme of too many or not enough calories, cardio work, or strength training.
For example, a relatively sedentary person initially gained weight by consuming more calories than they burned. The extra calories were stored as fat. Though counter to what we’ve been taught, their bodies actually adapted to the excess caloric intake by increasing the metabolism. Because of the extra weight, their body was forced to work harder to maintain normal body functions. Working hard uses more energy. Even with an increased metabolism, without exercise, their extra calories were stored. To take the weight back off, the first obvious solution is to identify the extreme. In this case, the extreme is excess calories, and the solution is to decrease calories. The body then adapts by lowering the metabolism to reach a balance with new, lower caloric intake. Because the process of lowering the metabolism is gradual, the body makes up the metabolic deficit with body fat. In short, the body begins consuming fat to fill energy needs in the face of minimal caloric intake. When the body has lowered the metabolism enough to accommodate the new caloric intake, the unsuspecting dieter reaches a plateau.
So, dear readers, if you’ve hit a plateau, what part of your fitness regimen needs a change? The following example is based on a real-life person on a weight loss journey as they hit a plateau.
John made the decision to lose weight when the scale tipped 240 lbs. In an effort to get to a healthy weight of 180 lbs., he decided to go from a 3,700 calorie a day diet to a calorie-restricted diet of 1500 net calories, meaning that he would have 1500 “leftover” calories after he exercised. His body needed these "leftover" calories to perform normal body functions like breathing, digesting, and thinking. So, if he burned 700 calories on the treadmill, he would consume 2200 calories. He exercised 5 days a week and strength trained twice a week. He eliminated processed foods from his diet and consumed an abundance of fresh fruits, vegetables, beans, and lean proteins. He lost 38 pounds but still had about 20 to go. He's been losing weight steadily for about 7 months. Now, the scale hasn’t budged in three weeks. He’s tired and frustrated and feels like he’s working hard for nothing! He’s got no idea what to do!
To start identifying the extreme, let’s look at the three elements of John’s weight loss journey.
John engages in cardiovascular work 5 days a week. That’s great! His heart rate doesn’t exceed 85% of his maximum (220-your age), and he works out for about 45 minutes each time. John strength trains twice a week, so he’s building more muscle to burn fat, increase bone strength, improve posture, and maximize his efficiency in movement. Both of these activities serve to increase John’s metabolism. These are both reasonable amounts of work. Attempting to increase either may lead to burnout, exhaustion, injury, or even weight gain because John’s caloric intake is still restricted. His decreased calories are now keeping his metabolism lowered. To raise his metabolism without exhausting himself, he must consume more calories. In the same way that he raised his metabolism while gaining weight, he will now do the same thing and lose weight. Only this time, cardiovascular work and strength training will prevent his increased calories from being stored as fat. By increasing his calories, John gives his muscles more energy to consume fat. In a few weeks or months, when he reaches a plateau, signaling that he’s at equilibrium again, he’ll need to increase his calories again. By that time, he might have reached his “goal weight”, so this final increase may be to reach the number of calories he’ll need to maintain.
Note that John did not increase his exercise and his calories. He increased one only - caloric intake. He increased his calories from 1500 to 1800, still several hundred calories shy of his final number (go halfway down). He'll still be at a caloric deficit, and thus, will continue to lose weight. While increasing calories is terrifying to someone attempting to lose weight, consistent cardiovascular and strength training will prevent weight gain.
John may represent many dieters on restricted-calorie plans. Others’ extreme may be cardiovascular work. They may work out intensely upwards of 7-8 times per week, leaving the body precious little time to heal and repair. In that case, decreasing exercise and/or intensity a few times a week might be best, or again, increasing calories. Some may eat enough and only do cardiovascular work exclusively. For them, incorporating strength training into their regimen will push them from the plateau onto the losing path again. In all of these cases, water consumption is essential. Water mobilizes fat so that muscles can access it easily. Without water, blood pumps like sludge and causes your body to work less efficiently.
Here are some general guidelines to identifying the extreme in your weight loss plan. Modifying this extreme is the likely solution to further your weight loss.
You may need to consume more calories if:
· You exercise regularly (4+ times per week), strength train 2-3 times per week, and are on a calorie-restricted diet, but you do not consume the minimum calories plus most or all of the calories you burn through exercise
· You consume less than 1200 at least once a week
· You consume less than 1500 calories most days of the week
· You regularly consume fewer calories than your BMR (basal metabolic rate)
· You have headaches, lethargy, aches, and/or lack of concentration
You may need to change cardiovascular work if:
· You are mostly sedentary
· You engage in cardiovascular work fewer than 4 times per week
· Your cardiovascular workouts last shorter than 20 minutes
· Your heart rate does not remain in the 55-70% max. range at least two times per week
· Your heart rate does not remain in the 70-85% max. range at least three times per week
You may need to modify strength training if:
· You do not currently engage in strength training
· Your weights seem very light, thereby not stressing your muscles
· You have reached your goal weight, but still feel “flabby”
This article is not a comprehensive study in why we lose. The plateau is but one obstacle in the path to health. Weight loss takes tremendous willpower and strength. Those who accomplish the goal of changing their lives through increased health are true champions, and those in the midst of the battle are nothing short of warriors. While the fight gets confusing when what has been working suddenly stops, your body, your heart, your bones, and your muscles all work best when the excess weight is gone. You can work through this frustrating time by resetting your equilibrium point. As you review your caloric intake and reflect on your exercise regimen, you can now identify the caloric, cardiovascular, or strength extreme and make the change that will move you back onto the path of weight loss.
See the article in it's original location here: http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html - She also links to BMI/BMR calculators in the text on her page.0 -
I hear you! I'm 5lb away from goal (although realistically I think I COULD stand to lose another 7lb on top of that) and the last half a stone or so have driven me BONKERS.
Loathe as I am to admitting, cutting down my carbs - and I mean all carbs, not just refined ones - has the needle going left after a plateau. It's a bit of a bummer, mind, as I don't want to cut down on carbs for the rest of my life.
No good advice, I'm afraid. Just sympathy!
Yeah, I've been thinking that to. Cutting down on my carbs that is. I just HATE IT. I get really moody (angry even) if I don´t get some carbs over the day. But maybe I could try to be even more precise in chosing them and try to half them maybe... Ugh.0 -
I agree look at the variety of what you are eating as well as how many cals etc. Each time I have hit a plateau I have found switching stuff around has worked to 'jump start' my sytem again. I have to be honest with you and say I've been (attempting to) maintain for nearly a year now, and they are also shockingly easy to gain back - I have wobbled up and down the last half stone or so about 3 times in the 10 months since I hit goal :-z
My goal is/ was 155 at 5.9 by the way - my lowest has been 153, and highest since hitting goal 165.0 -
Not sure if it's been mentioned, but maybe look into carb cycling. I know bodybuilders often use it to get lean before a show, might help you cut those last few pounds. I also know that when I switched to low carb a few weeks ago, the weight started falling off again, after being plateaued for weeks with about 30lbs left.0
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I am always around the 1200-1300 cal) and I work out like... 4 times a week or something. I´m pretty active in my daily routine, do housework, play with kids, bicykle 3.5km to work everyday and back. I just don´t get why the h... this isn´t enough! :-( Any pointers?
1200-1300???!!! only? and you work out 4 times a week and you're active? hmm... I think you may not be eating enough, check your bmr, daily calorie needs, etc again and make sure you include all your activity/workout details correctly... good luck0 -
From your advice it seem like eating back my cals is what I am doing wrong. And I might need some more hard core strength training in my scheduel. I´m going to try to work on this. Let´s see where it gets me.0
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bump0
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Yeah, I have been considering this. I just find it really hard to get those calories back. Feel like I´m eating enough already.Eating back your exercise calories? I plateaued when I got to this point, but stopped looking at scale and after a few weeks, I started losing again. Make sure your eating enough, and have your profile set up correct regarding your activity.
Some people will say eat more to weigh less. This, you may need to consider.
Another thing. Is it important that I eat the calories back the same day I lose them or does like... saving them for extra special days on weekends for example do the same trick?
This is something I struggle with too - but one thing I know is that each day has its own set of calories, and there's really no rollover. It's SO SO bad for you to limit yourself to something outrageous like 500 calories a day for five days just so you can binge on the weekend.
You're supposed to NET a certain number of calories based on your weight and loss goals, so you can eat back exercise calories if you're still netting the proper amount when all is said and done.
Treat each day as its own separate caloric compartment, and make sure you're netting the proper amount of calories (have a minimum of 1200 net calories per day). If you don't, your metabolism will slow way down and trick your body into thinking that you're in a starvation situation, at which point it will conserve every last bit of energy and fat in can, saving up against what it perceives to be lean times, and when your body is saving up like that, it will make you plateau, and anything you eat will go toward weight GAIN until your body can be convinced that you're NOT actually starving and it doesn't NEED to save up every bit of fat because you're NOT actually dying of starvation.
I would add a cup or two of a dark green vegetable - kale, chard, mustard greens - that way you're getting super nutrition without adding a ton of extra calories and maybe your body will be less inclined to save against hard times.
The reason this is hard for me is because in order to lose more than a pound a week, I'd have to dip below the 1200 calorie net-mark, and it's not safe for me to do that, so I'm stuck losing weight excruciatingly slowly, but it's better than plateauing or gaining weight because my body thinks I'm starving!0 -
some food to get those cals in at the end of the day. It all depends on which to choose depending on cals left. These have varying amount of cals in a SMALL PORTION. Bottom line. Try to get to zero calories left or close to it. Always over 1200 and at least eat 1/2 of your exercise cals back if not all:
Almonds,
mozz string cheese.
a low sugar protein shake (I like Detour)
fruit
a glass of milk
oatmeal
protein bar
yogurt
popcorn
rice cake
a few crackers with some laughing cow cheese
skinny cow ice cream
some of these are higher cals than others, it all depends on how many you got left at the end of the day.0
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