Getting so depressed - about to give up...
rowdylibrarian
Posts: 251 Member
Let me start by saying that I'm usually a very positive, optimistic person, so I apologize in advance for being a bit of a Debbie Downer. I wholeheartedly agree with the EMTWL philosophy, but I also know that not everything works for every person, so maybe I just need a major tweak.
The scale and the inches are not budging. I'm 5'3", 39 years old, and weigh around 157, with a GW of 125. For the last two months I've been eating an average of 1453 calories with an average TDEE of 1975 (according to my Fitbit, which has been pretty accurate), so right around a 500 cut per day, which should result in around 1 lb per week loss. So instead of 8 pounds down, where am I? The same as at the beginning of the two months. Sigh.
I'm exercising, mostly by walking, 3-4 times per week. On days that, for whatever reason, I don't move much at all, my TDEE is around 1880, and if I'm moving quite a bit, it's more like 2100. I'm dorky enough that I actually made a spreadsheet, and I've been tracking my calories eaten, burned, the deficit, the TDEE cut, my deliberate exercise calories burned, and then all the averages for the week. I'm weighing everything 99% of the time, so my portions and calorie count should be pretty accurate. I've never been on a VLC diet, so I don't think my metabolism is screwed up. I'm still eating above my BMR almost every day.
When I first joined MFP at the beginning of June, I was eating closer to the 1200 mark, and I lost 5 pounds in the first three weeks (though I was sick for some of that time period, so some days were under 1200. Then I joined EMTWL, upped my calories from 1200 to 1400 or 1500 (I kept changing it, getting confused about what to do),and I gained three of the five pounds back, and now nothing's happened for two months. It’s like I’m eating at maintenance or something, but I’m obviously not, with those TDEE numbers. I'm pretty consistent with staying around 500 less than my TDEE daily, in order to (supposedly!) lose around one pound per week, so I don't lose too fast. But I'm not losing at all!
Is EMTWL just not for me, or am I still doing something wrong? Thanks for listening, and thanks in advance for any help you might be able to offer.
The scale and the inches are not budging. I'm 5'3", 39 years old, and weigh around 157, with a GW of 125. For the last two months I've been eating an average of 1453 calories with an average TDEE of 1975 (according to my Fitbit, which has been pretty accurate), so right around a 500 cut per day, which should result in around 1 lb per week loss. So instead of 8 pounds down, where am I? The same as at the beginning of the two months. Sigh.
I'm exercising, mostly by walking, 3-4 times per week. On days that, for whatever reason, I don't move much at all, my TDEE is around 1880, and if I'm moving quite a bit, it's more like 2100. I'm dorky enough that I actually made a spreadsheet, and I've been tracking my calories eaten, burned, the deficit, the TDEE cut, my deliberate exercise calories burned, and then all the averages for the week. I'm weighing everything 99% of the time, so my portions and calorie count should be pretty accurate. I've never been on a VLC diet, so I don't think my metabolism is screwed up. I'm still eating above my BMR almost every day.
When I first joined MFP at the beginning of June, I was eating closer to the 1200 mark, and I lost 5 pounds in the first three weeks (though I was sick for some of that time period, so some days were under 1200. Then I joined EMTWL, upped my calories from 1200 to 1400 or 1500 (I kept changing it, getting confused about what to do),and I gained three of the five pounds back, and now nothing's happened for two months. It’s like I’m eating at maintenance or something, but I’m obviously not, with those TDEE numbers. I'm pretty consistent with staying around 500 less than my TDEE daily, in order to (supposedly!) lose around one pound per week, so I don't lose too fast. But I'm not losing at all!
Is EMTWL just not for me, or am I still doing something wrong? Thanks for listening, and thanks in advance for any help you might be able to offer.
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Replies
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This is not helpful but I hear you. I am frustrated also. I was eating at 1200 net calories and felt like crap. I didn't like it. So I upped my calories and have only gained. Its only been 3 weeks for me. Have you been to a doc? had your thyroid checked? Im sorry you're having a hard time but all i can say is don't give up!0
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To me it doesn't sound like you are eating enough. Your BMR alone is 1450 calories. Add in exercise minus 15% cut would mean you would need to consume around 1700 calories per day. Maybe someone else can chime in, but to me it doesn't sound like you are eating enough. You may also want to try strength training if you aren't already..
Edit: a 500 calorie a day cut may be too big for you.0 -
I would try a 250 calories cut max. Try it for one month and see how it is doing.
Also did you try eating differently? I didn't look at your diary but you might be more successful trying 40% protein and lower carbs...
You never know.
Also, you know my weight and measurements didn't move for 6 months? But it was not because the tools I was using to measure changes didn't show anything that nothing was happening.0 -
If I were you, I would do a reset and then cut calories by 250 after that.0
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You sound like me in may when I got my bodybugg, exactly! Carried a 500 cal deficit, for a month. Nothing happened. Then I found this group & June 1 started a reset, by aug 1 ( cut date). I'd gained 10 lbs. now bout 3 wks into cut I'm up 2 more. Took last week off, logging, lifting, I'm burnt out. Come to find out, I got my HRM out, went for a hike wearing it & my bugg, HRM said 93 cals burnt, bugg said 233 ! So for all those weeks I've been eating at TDEE ( which my bugg has been over estimating) so I've put my bugg in a drawer. Going to use scoobys cut #1675 & forget about it. Seriously, I was choking down an extra 600 cals a day if not 800, all summer. Got to buy new clothes for a new job sept 1st - NEVER would I have thought I'd be buyin even bigger new clothes. Moral of the story, keep a close eye on your numbers!0
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I second this advice. Good call.If I were you, I would do a reset and then cut calories by 250 after that.0 -
You sound like me in may when I got my bodybugg, exactly! Carried a 500 cal deficit, for a month. Nothing happened. Then I found this group & June 1 started a reset, by aug 1 ( cut date). I'd gained 10 lbs. now bout 3 wks into cut I'm up 2 more. Took last week off, logging, lifting, I'm burnt out. Come to find out, I got my HRM out, went for a hike wearing it & my bugg, HRM said 93 cals burnt, bugg said 233 ! So for all those weeks I've been eating at TDEE ( which my bugg has been over estimating) so I've put my bugg in a drawer. Going to use scoobys cut #1675 & forget about it. Seriously, I was choking down an extra 600 cals a day if not 800, all summer. Got to buy new clothes for a new job sept 1st - NEVER would I have thought I'd be buyin even bigger new clothes. Moral of the story, keep a close eye on your numbers!
another moral of the story is that all gadgets are not created equally. i gained about 5lbs using a BMF -- since then, i've sold it on ebay. the calorie burn reads were way too high!0 -
I agree with pp!
500 kcal deficit is too big. Try with 250-300 and see what happens.0 -
i agree with this too
I second this advice. Good call.If I were you, I would do a reset and then cut calories by 250 after that.0 -
Heres the deal:
Insulin resistance sucks!
You probably have it.
You cant walk it off.
You can jog it off.
You cant sprint it off.
You cant jump rope it off.
So you have successfully proven that cardio wont break your playeau.
You wont lose weight using cardio.
So now you need to switch gears and look for ways to cause the insulin resistance to stop.
This will effect nutrient partitioning and allow you to lose weight.
How?
Fasting or weight training.
Or both at the same time.
So if you love your walks and cannot fathom picking up a barbell then you could try the fasting part to see if you get movement.
Eat during the day till 10pm then stop.
Resume eating the next day at 2pm.
Thats an easy 16 hour fast.
Youll notice once you get used to it that you no longer get emotionally hungry.
Youll understand true hunger hormones and how they work.
Plus youll be eating bigger meals.
Plus youll be taking advantage of metabolic functions that wont happen in a fed state.
Weight lifting or body weight work will also break insulin resistance.
Google "Convict conditioning" for body weight work.
Join a Gym for $20 a month and youll only need 3hours a week doing Strong lifts 5x5.
Thats monday, weds and friday.
And in 12-14 weeks when you are squatting more than the little ***** upper body guys in the gym, send me a PM like so many other women who couldnt believe it.
You cant take weight loss and think that its just 1 thing.
The body adapts.
You need to keep it on its toes!
PM me next time you come across trouble and i'll help you.
I'm always connected!
Also how did you come up with your numbers?
Did you have the run or did you do them yourself?
You may have something factored in wrong.0 -
Thank you all so much for your advice, input, and concern. I’ll try to answer everyone’s questions here. Let’s see... I have been to a doctor, and I do have hypothyroidism, but I’m on medication, so that should hopefully be under control. I’m not exactly sure what a reset is. Is that where you eat at what your maintenance is supposed to be for a bit, and then cut back down?
I’ve been getting my numbers from my Fitbit, and they seem to be pretty accurate, so I rarely use MFP’s inflated exercise numbers. I’ve done one session of strength training so far, with another one on the schedule for today.
Insulin resistance is something that I’m not familiar with at all. I’m fine with picking up a barbell, so that might be a good place to start. I know nothing at all about the fasting, but it sounds interesting and difficult!
According to the various calculating websites, my Harris Benedict BMR is 1450, Katch-McArdle is 1293 with a lean body mass of 94 pounds, and the Mifflin-St Jeor BMR is 1356. There seems to be varying opinions about which of those formulas are best, but if I average the three, it gives me 1366. I think that these numbers are right, but if somebody else wants to confirm them, that would be great!
Thank you all again for your support. It really does mean a lot to me. 0 -
bump...0
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Thank you all so much for your advice, input, and concern. I’ll try to answer everyone’s questions here. Let’s see... I have been to a doctor, and I do have hypothyroidism, but I’m on medication, so that should hopefully be under control. I’m not exactly sure what a reset is. Is that where you eat at what your maintenance is supposed to be for a bit, and then cut back down?
I’ve been getting my numbers from my Fitbit, and they seem to be pretty accurate, so I rarely use MFP’s inflated exercise numbers. I’ve done one session of strength training so far, with another one on the schedule for today.
Insulin resistance is something that I’m not familiar with at all. I’m fine with picking up a barbell, so that might be a good place to start. I know nothing at all about the fasting, but it sounds interesting and difficult!
According to the various calculating websites, my Harris Benedict BMR is 1450, Katch-McArdle is 1293 with a lean body mass of 94 pounds, and the Mifflin-St Jeor BMR is 1356. There seems to be varying opinions about which of those formulas are best, but if I average the three, it gives me 1366. I think that these numbers are right, but if somebody else wants to confirm them, that would be great!
Thank you all again for your support. It really does mean a lot to me.
LBM should be above 100lbs for your height so lifting is probably the best place to sdtart.0 -
Heres the deal:
Insulin resistance sucks!
You probably have it.
You cant walk it off.
You can jog it off.
You cant sprint it off.
You cant jump rope it off.
So you have successfully proven that cardio wont break your playeau.
You wont lose weight using cardio.
So now you need to switch gears and look for ways to cause the insulin resistance to stop.
This will effect nutrient partitioning and allow you to lose weight.
How?
Fasting or weight training.
Or both at the same time.
So if you love your walks and cannot fathom picking up a barbell then you could try the fasting part to see if you get movement.
Eat during the day till 10pm then stop.
Resume eating the next day at 2pm.
Thats an easy 16 hour fast.
Youll notice once you get used to it that you no longer get emotionally hungry.
Youll understand true hunger hormones and how they work.
Plus youll be eating bigger meals.
Plus youll be taking advantage of metabolic functions that wont happen in a fed state.
Weight lifting or body weight work will also break insulin resistance.
Google "Convict conditioning" for body weight work.
Join a Gym for $20 a month and youll only need 3hours a week doing Strong lifts 5x5.
Thats monday, weds and friday.
And in 12-14 weeks when you are squatting more than the little ***** upper body guys in the gym, send me a PM like so many other women who couldnt believe it.
You cant take weight loss and think that its just 1 thing.
The body adapts.
You need to keep it on its toes!
PM me next time you come across trouble and i'll help you.
I'm always connected!
Also how did you come up with your numbers?
Did you have the run or did you do them yourself?
You may have something factored in wrong.
How often do you have to fast?0 -
I agree with what Heidi recommended. A 500-calorie deficit may be too much for your body. Any time I hit a plateau I increase my calories and that's when I begin to lose again.0
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Please let us know as you continue to work through it. I hope there's a simple tweak or 2 that gets you losing again very soon!0
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Thanks, everybody! I've decided to go with helloitsdan's recommendation of starting to lift weights, and I'm also going to increase my calorie goal to 1650. We'll see how it goes. I'm scared! Lol!0
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Thanks, everybody! I've decided to go with helloitsdan's recommendation of starting to lift weights, and I'm also going to increase my calorie goal to 1650. We'll see how it goes. I'm scared! Lol!
Yay! These are both FANTASTIC things to do. Just make sure that on the days you do cardio that you are netting your BMR, just so your body knows you're not starving it and it doesn't have to hold onto anything 0 -
Heres the deal:
Insulin resistance sucks!
You probably have it.
You cant walk it off.
You can jog it off.
You cant sprint it off.
You cant jump rope it off.
So you have successfully proven that cardio wont break your playeau.
You wont lose weight using cardio.
So now you need to switch gears and look for ways to cause the insulin resistance to stop.
This will effect nutrient partitioning and allow you to lose weight.
How?
Fasting or weight training.
Or both at the same time.
So if you love your walks and cannot fathom picking up a barbell then you could try the fasting part to see if you get movement.
Eat during the day till 10pm then stop.
Resume eating the next day at 2pm.
Thats an easy 16 hour fast.
Youll notice once you get used to it that you no longer get emotionally hungry.
Youll understand true hunger hormones and how they work.
Plus youll be eating bigger meals.
Plus youll be taking advantage of metabolic functions that wont happen in a fed state.
Weight lifting or body weight work will also break insulin resistance.
Google "Convict conditioning" for body weight work.
Join a Gym for $20 a month and youll only need 3hours a week doing Strong lifts 5x5.
Thats monday, weds and friday.
And in 12-14 weeks when you are squatting more than the little ***** upper body guys in the gym, send me a PM like so many other women who couldnt believe it.
You cant take weight loss and think that its just 1 thing.
The body adapts.
You need to keep it on its toes!
PM me next time you come across trouble and i'll help you.
I'm always connected!
Also how did you come up with your numbers?
Did you have the run or did you do them yourself?
You may have something factored in wrong.
How often do you have to fast?
I do it loosly every day.
I stop eating at 10pm and resume after 2pm the next day.
Counting sleep thats about 16 hours.0 -
Okay, I'm__ totally__ not getting my hopes up, since I've only had three strength training/weight lifting sessions, and my calories have only been up for a couple of days, BUT... the scale went down this morning for the first time in about two months! It still could be water fluctuation, or whatever, so I'm not going to record it unless it stays down there for the next couple of days, but it sure was nice to see!0
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Thanks, everybody! I've decided to go with helloitsdan's recommendation of starting to lift weights, and I'm also going to increase my calorie goal to 1650. We'll see how it goes. I'm scared! Lol!
Howdy Rowdy! .. Fancy seeing yooo heeeeere .
I just wanted to chip in and say..
I was originally following MFP's settings for me.. (1390 cals per day) .. I was doing at LEAST one cardio workout per day.. (and weights 1-2 times per week) ..
I tried soooo hard for three weeks.. and remained EXACTLY the same weight!! .. :sad: I was soooo disappointed!! I thought I gave big effort!
I almost gave up!! (AGAIN AGAIN) ..
But I found Dan (up theres ^ ) Roadmap thing.. and thought .. 'Welll.. nothing to lose.. because busting my n*ts .. and being soooo hungry every day.. was NOT working for me..
After reading up here and there, I really do think I was burning too much and not eating ENOUGH to make up for it.. 1390 was way too low for me.
So I followed the roadmap thing.. which gave me 1777 cals to eat per day.. and started (as suggested) walking for at least 20 mins per day .. and weights 3 times per week.. ( i do cardio now and again if I can be bothered ..
I love weights!
and *BAAMM* ... in about 7-10 days (havent looked) .. I was down (and they STAYED down!!) .. 4lbs!
I'm not sticking to exactly 1777.. (how picky!) .. Sometimes my job lets me burn lots more cals! .. and those days I DO eat SOME of them back..
So most days.. I eat 1800/2100 cals per day.. and I am becoming tighter and leaner.. AND still losing weight!!
and I SWEAR .. most days I just cant eat any MORE!! ... (3 meals.. 2 snacks, including protein every time (if i can) ..
Ohh.. and I set my MFP macros to Carb 40% Protein 30% and Fat 30% .. (I try to cram in lots of protein nowadays)
(Thanks Dan :drinker:0 -
Heres the deal:
Insulin resistance sucks!
You probably have it.
You cant walk it off.
You can jog it off.
You cant sprint it off.
You cant jump rope it off.
So you have successfully proven that cardio wont break your playeau.
You wont lose weight using cardio.
So now you need to switch gears and look for ways to cause the insulin resistance to stop.
This will effect nutrient partitioning and allow you to lose weight.
How?
Fasting or weight training.
Or both at the same time.
So if you love your walks and cannot fathom picking up a barbell then you could try the fasting part to see if you get movement.
Eat during the day till 10pm then stop.
Resume eating the next day at 2pm.
Thats an easy 16 hour fast.
Youll notice once you get used to it that you no longer get emotionally hungry.
Youll understand true hunger hormones and how they work.
Plus youll be eating bigger meals.
Plus youll be taking advantage of metabolic functions that wont happen in a fed state.
Weight lifting or body weight work will also break insulin resistance.
Google "Convict conditioning" for body weight work.
Join a Gym for $20 a month and youll only need 3hours a week doing Strong lifts 5x5.
Thats monday, weds and friday.
And in 12-14 weeks when you are squatting more than the little ***** upper body guys in the gym, send me a PM like so many other women who couldnt believe it.
You cant take weight loss and think that its just 1 thing.
The body adapts.
You need to keep it on its toes!
PM me next time you come across trouble and i'll help you.
I'm always connected!
Also how did you come up with your numbers?
Did you have the run or did you do them yourself?
You may have something factored in wrong.
How often do you have to fast?
I do it loosly every day.
I stop eating at 10pm and resume after 2pm the next day.
Counting sleep thats about 16 hours.
Every day??? Do you still eat all of your calories? Do you feel like its impt to do every day?0 -
Okay, I'm__ totally__ not getting my hopes up, since I've only had three strength training/weight lifting sessions, and my calories have only been up for a couple of days, BUT... the scale went down this morning for the first time in about two months! It still could be water fluctuation, or whatever, so I'm not going to record it unless it stays down there for the next couple of days, but it sure was nice to see!
That's awesome!!! Keep us posted!0 -
Okay, I'm__ totally__ not getting my hopes up, since I've only had three strength training/weight lifting sessions, and my calories have only been up for a couple of days, BUT... the scale went down this morning for the first time in about two months! It still could be water fluctuation, or whatever, so I'm not going to record it unless it stays down there for the next couple of days, but it sure was nice to see!
wow, and lifting totally makes me retain water as my muscles repair... good for you!
Make sure you take measurements and before pictures, I don't think the scale is the most effective tool to gauge success once you start lifting heavy 0 -
Heres the deal:
Insulin resistance sucks!
You probably have it.
You cant walk it off.
You can jog it off.
You cant sprint it off.
You cant jump rope it off.
So you have successfully proven that cardio wont break your playeau.
You wont lose weight using cardio.
So now you need to switch gears and look for ways to cause the insulin resistance to stop.
This will effect nutrient partitioning and allow you to lose weight.
How?
Fasting or weight training.
Or both at the same time.
So if you love your walks and cannot fathom picking up a barbell then you could try the fasting part to see if you get movement.
Eat during the day till 10pm then stop.
Resume eating the next day at 2pm.
Thats an easy 16 hour fast.
Youll notice once you get used to it that you no longer get emotionally hungry.
Youll understand true hunger hormones and how they work.
Plus youll be eating bigger meals.
Plus youll be taking advantage of metabolic functions that wont happen in a fed state.
Weight lifting or body weight work will also break insulin resistance.
Google "Convict conditioning" for body weight work.
Join a Gym for $20 a month and youll only need 3hours a week doing Strong lifts 5x5.
Thats monday, weds and friday.
And in 12-14 weeks when you are squatting more than the little ***** upper body guys in the gym, send me a PM like so many other women who couldnt believe it.
You cant take weight loss and think that its just 1 thing.
The body adapts.
You need to keep it on its toes!
PM me next time you come across trouble and i'll help you.
I'm always connected!
Also how did you come up with your numbers?
Did you have the run or did you do them yourself?
You may have something factored in wrong.
How often do you have to fast?
I do it loosly every day.
I stop eating at 10pm and resume after 2pm the next day.
Counting sleep thats about 16 hours.
Every day??? Do you still eat all of your calories? Do you feel like its impt to do every day?
check my diary.
Its open!
I eat anywhere from 1800-3k a day depending on my routine.
Most from 2-10pm.0 -
I am interested in this discussion-- please keep us posted!0
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Heres the deal:
Insulin resistance sucks!
You probably have it.
You cant walk it off.
You can jog it off.
You cant sprint it off.
You cant jump rope it off.
So you have successfully proven that cardio wont break your playeau.
You wont lose weight using cardio.
So now you need to switch gears and look for ways to cause the insulin resistance to stop.
This will effect nutrient partitioning and allow you to lose weight.
How?
Fasting or weight training.
Or both at the same time.
So if you love your walks and cannot fathom picking up a barbell then you could try the fasting part to see if you get movement.
Eat during the day till 10pm then stop.
Resume eating the next day at 2pm.
Thats an easy 16 hour fast.
Youll notice once you get used to it that you no longer get emotionally hungry.
Youll understand true hunger hormones and how they work.
Plus youll be eating bigger meals.
Plus youll be taking advantage of metabolic functions that wont happen in a fed state.
Weight lifting or body weight work will also break insulin resistance.
Google "Convict conditioning" for body weight work.
Join a Gym for $20 a month and youll only need 3hours a week doing Strong lifts 5x5.
Thats monday, weds and friday.
And in 12-14 weeks when you are squatting more than the little ***** upper body guys in the gym, send me a PM like so many other women who couldnt believe it.
You cant take weight loss and think that its just 1 thing.
The body adapts.
You need to keep it on its toes!
PM me next time you come across trouble and i'll help you.
I'm always connected!
Also how did you come up with your numbers?
Did you have the run or did you do them yourself?
You may have something factored in wrong.
How often do you have to fast?
I do it loosly every day.
I stop eating at 10pm and resume after 2pm the next day.
Counting sleep thats about 16 hours.
Every day??? Do you still eat all of your calories? Do you feel like its impt to do every day?
check my diary.
Its open!
I eat anywhere from 1800-3k a day depending on my routine.
Most from 2-10pm.
I will !! Thanks !!!0 -
I'm just upping my calories today... very curious how this all works out for you! Good luck!0
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