Advice required to lose last bit of weight.

joybedford

Hi I have been on MFP for about a year but constantly logging for 205 days. I have lost 20lbs on here but another 14 prior to joining. I have recently been on holiday for 3 weeks and in this time gained 9lbs. Upon returning I got straight back on plan and lost 4lb the first week. I have stuck to the plan but this week had a slight gain of 0.2lbs not much but I work my butt off running 3 times week and lifting 3 times a week. I am on 1360cals a day and always eat back my exercise calories. I believe in feeding my body as I work so hard. However on long run days I earn over 1000 cals and find myself forcing myself to eat to a net of 1200. I find this hard and also can't believe it is ok to eat in excess of 2500 cals a day as I sometimes do on the other hand on my rest day I struggle to stick to 1360 and constantly crave food. I also use a fitbit and eat back the calories from the adjustment it gives me. I don't want to lose weight fast but surely I should be losing faster than I am. I know 4lbs last week was good but after my holiday (I ate what I wanted) this is what I would have expected and also a decent loss this week. My first instinct is to cut calories or not eat my exercise back but not convinced this is the right way to go.
Some info I am 41 yo, weigh 144.5 lbs, 5ft4 and have 30% BF which I need to reduce. Would like to lose about another 10 lb. What would you do.

LorinaLynn

Be sure you have the right weekly goal selected. With less than 10 pounds to go, you should aim for a half pound a week. With similar stats, that'd give me about 1500 calories (plus exercise calories). Aim to go over your protein goal, too.

I have a hard time eating ALL the calories on long run days, too, so I do what I can, and allow some "rollover calories" on the following days. Sometimes being extra active suppresses my appetite a bit, but I become a human vacuum cleaner the next few days.

Then... put more emphasis on other methods of tracking your progress beyond the scale. Measurements, how clothes fit, photos, etc.

joybedford

I have my goals set to lose 1 lb a week at the moment.

Noc6285

Don't eat back your exercise calories.

TavistockToad

Be sure you have the right weekly goal selected. With less than 10 pounds to go, you should aim for a half pound a week. With similar stats, that'd give me about 1500 calories (plus exercise calories). Aim to go over your protein goal, too.

I have a hard time eating ALL the calories on long run days, too, so I do what I can, and allow some "rollover calories" on the following days. Sometimes being extra active suppresses my appetite a bit, but I become a human vacuum cleaner the next few days.

Then... put more emphasis on other methods of tracking your progress beyond the scale. Measurements, how clothes fit, photos, etc.

All of this!

Laoch_Cailin

Be sure you have the right weekly goal selected. With less than 10 pounds to go, you should aim for a half pound a week. With similar stats, that'd give me about 1500 calories (plus exercise calories). Aim to go over your protein goal, too.

I have a hard time eating ALL the calories on long run days, too, so I do what I can, and allow some "rollover calories" on the following days. Sometimes being extra active suppresses my appetite a bit, but I become a human vacuum cleaner the next few days.

Then... put more emphasis on other methods of tracking your progress beyond the scale. Measurements, how clothes fit, photos, etc.

^^ yup definately this

Lift_hard_eat_big

Take a diet break for about a week. Then go back on a slight deficit, do some fasted cardio, HIIT training and perhaps try carb cycling if your body can handle it.

mamagooskie

I agree to set your weight loss at 1/2 lb per week.