Feeling deflated - need some help

LadyL2012

OK, so my goal was to reach 140lbs by the beginning of September, which when I started was approximately 1.5 - 2lbs a week to hit my target.

I have consistently been losing about that every week. Last week I lost only a pound and this week I've lost nothing at all. If anything I actually 'look' fatter. I fear I have hit a plateau.

I don't know what else I can do, i can't eat any less than I am doing and I am exercising 3-4 times a week doing high intensity aerobics and going running. This week as I have a week off work I have ramped that up to every day. As of last week I have started doing weights and more strength training.

Am I eating too little? I have made my food diary public.

If I'm honest I am scared to up my calories because the automatic thinking is more calories = less weight loss.

Any advice would be appreciated.

nhga47

Chin up! Some weeks are like that. kep doing what you have been and the scale will start to show it. Eventually. Patience

grubb1019

Yes, you are definitely eating way too little! I was doing the same thing, its been wired in us that we have to starve to loose weight. I lost 23 lbs in 2.5 months and then came to a complete stand still for two weeks. I was eating 1000-1200 every day. I increased to 1300-1500 a day, it took 3 days, but the weight is coming off again. Good luck!

beccarockslife

the dominos you ate was LOADED with salt. You are probably holding water. You've been consistently under eating as well so your metabolism will have slowed to allow your body to function at that calorie intake. The two combined and maintaining is what you can hope for.

Swissmiss

Looking at your latest diary entry...yes, you are not eating enough. Never go below 1200 calories a day. I have a feeling that if you add more calories you will once again see results.

kerr2010

Yes you are not eating enough at all. You need at least 1200 calories a day. If you don't get that then your body feels as if it is starving itself and will protect itself by holding onto fat. I was eating 1200 and lost 10 doing that in about 30 days. Then the scale stopped moving. As soon as a bumped it up to 1400 I have been losing again. I lost 2 pounds this week.

LadyL2012

So if I up my calories, to speed my metabolism back up, can I still expect a 1.5 - 2lb weight loss or will I go down to only losing 0.5lb a week? because to be honest the latter isn't good enough if I want to hit my target. i still have at least 10lbs to go to hit it.

I have one cheat meal a week, which usually only takes me just over my calorie limit, the Dominos was quite a shock to the system as was a one off.

ButterflyJourney

I reviewed your diary. First, your calories are way too low. Less than 1000 most days. Minimum is 1200 for healthy weight loss.

I think July 20 and July 22 are your days that kept your weight loss low. Both days your fat grams skyrocketed and both days your calories went up. In particular, July 20th. I believe you hit approx 1500 calories. When you are normally eating 900 calories a day, consuming 1500 plus all those additional fat grams, your body is welcoming the food, but you are also handing over more fat.

My suggestion is this. Keep your caloires at 1200 per day. Your fat grams at 29 or less per day. Sodium at 1200 or less per day (these are national guidelines for the sodium) and increase your fiber. Water should be around 80-96 ounces per day. One day a week increase your caloires by 200 total for the day. This not only tricks your body into thinking it is getting more calories, but also gives you a break from eating healthy all week and allows you to have a treat you wouldn't normally consume. This isn't an all day binge, but an additional treat. I followed this for my entire weight loss. I lost 7-8 lbs a month.

LadyL2012

How many calories a day are you consuming? IF you go too low, your body will think you are starving it and will hold on to every calorie you give it. Try to increase your water, adding in more exercise or changing your cardio to something else. Also bounce your calories a little bit for a week (if you are at 1200 cals per day, try 1300-1400 and then back to 1200. Try to "fool" your body. Watch those fat grams though. This is about 1-200 extra healthy calories, not junk food calories. You may just be eating too few calories. Be careful not to "lean out" to get last few pounds off. Leaning out weight loss never stays off. It will come back on within a few weeks. Check your sodium. Has it increased - National healthy daily recommendation is 1200 mg a day. Has yours gone up recently? What about your fat grams. Are they at 26-29 range? Re-read your diary for the past two weeks. Compare your sodium, fat grams, protein, etc. Where have changes occurred. Are you stressed? That can affect weight loss/gains. Goals are great. But far easier to just keep putting one foot forward at a time. Keep moving forward. You're doing great.

Most days everything is under, the only thing I have trouble being below is my sugar limit, but having a look at the food diary most of that sugar seems to be coming from carbs.

There aren't any real changes in my diet, it's been pretty consistent throughout, minus a cheat meal once a week.

I am struggling to drink enough water mainly because it makes me extremely bloated and I find it hard to drink that much, even if it's just sips throughout the day, so i'm trying to get that water in with high water foods too. I hit my water target yesterday and the scales this morning are showing 2lb heavier for it.

anberlingasm

If you're doing that much exercise, you need to eat more. Don't be afraid that eating more = slower or no weight loss. It doesn't. Think about it - your muscles are working overtime while you exercise but you're not feeding them anything to fuel them.

(Also, I 1lb loss one week then nothing the next week is nothing to worry about. Worry about a plateau when you've hit 3-4 weeks of losing nothing at all.)

kaybeau

hello, well my luvvie what a pickle, firstly you have been doing so well, half a stone is not to be argued with in your amount of time. You maybe should avoid salt laden food, water molecules love sodium molecules and will stick together instead of drainiong outof your system. Plus when pizza at dominos, burgers at maccie d's or butties at subway are made the person making it could be measuring too much cheese or other topppings, its not strickly controlled like in a factory or at home. Look to fill every calorie of 1200 to 1500 then you can avoid starvation and malnutrion, your body will conserve its energy any way it knows how before evetually burning muscle for energy and thats where tiredness and feeling like poo will kick in. I think there are some links to intermittent fasting on the site and it is a very controlledmethod of dieting so maybe look there is you can't stand to eat more calories There is also times where you will hold water, every month I will have that time where I hold 2 to three pounds of water which is why if you look at my charts I have a sudden 2 to 3 ilbs weight loss every so often. Are you measuring your liquids and fats and drinks. I have measuring spoons for olive oil and honey cause there are hidden calories there and in the case of oil and butter it can mount up to a lack of weight loss. then again there is amassive culpritt for me, down right fibbing on my diary, between fibbing, making it up and just plain old forgetting its no wonder I have gained and lost the same 50 ilbs for the past 3 years

leejayem

I guess all our bodies are different but under my Dr's instructions I consistently eat less than 1200 cals & I am losing weight like I never have before. Mind you I have impaired insulin so the limited calories may not be a good idea for a "normal" person. I wouldn't be too worried about starvation mode as it is moreso triggered by having long periods of time between food, as opposed to your actual calorie intake. If you've hit a plateau maybe try throwing in a few protein hits throughout the day (a boiled egg, 4 or 5 almonds, a tin of flavoured tuna) & see if that helps. Like you (& for good reason) I'm not sure I'd be too keen to up the calorie intake too much. Take heart, you are doing really well & plateauing (although very frustrating) is quite normal - hang in there & you will definitively see the results you want as time goes on. Take care.

ButterflyJourney

I have a sweet tooth too. When it gets really bad, I give in to it and have a piece of hard candy 20 calories won't kill me and it satisfies a craving. Most times I can satisfy it with sweet fruit.

Water - Try adding: True Lemon or True Lime to the water (or fresh lime or lemon juice). Add in a packet or two of Equal or Splenda and some icea and viola! Instant lemonade! I also find that if I drink the water at room temperature, I can drink more. Or maybe Crystal Light powders that all favor to water. I never use a straw to drink. After a workout, I'll chug down 4 cups of water (room temperature) just to get the water back in me. And it knocks down 4 cups right there. Suggestion. Weigh yourself an hour after you get up. It takes that long for your body to regulate. Dont' eat any foods or drink anything other than a sip of water. This is your true weight. After you weigh in, drink an 8 oz cup of water (black coffee or tea). Any liquids that do not have calories can be counted as incoming water. Black coffee; unsweetened teas -hot or iced; water.

indygal76

You aren't eating enough calories. Also, try drinking some water.