It's not working anymore

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Replies

  • Xaspar
    Xaspar Posts: 726 Member
    I hear you clucking and have felt the same way. I decided to change my strategy a bit. I now eat the maintenance calories for my goal weight instead of the recommended deficit calories. This will help me get used to appropriate portions for when I finally get there. I don't mind taking my time at this point.
    I am also looking for ways to change my goals from what I lost to what I am gaining. Example: Rather than worry about calories burned, etc. I am looking at total number of pounds moved in my weight sessions. Focusing on the fact that I have up my strength by X amount of pounds per lift. Have increased my stamina in such and such exercise from 10 minutes to 15. Or upped my distance in the amount of time I worked, etc.
    It feels good to be able to say that my last full body dumbbell workout I moved 14,880 pounds in an hour. Or that my squat has improved by 10 pounds over last week. Or I did 2.6 miles in 12 minutes on my last bike run.
    The scale hasn't really moved much BUT, I try to keep in mind that the scale really ONLY knows the effect of gravity on my body, it has no idea what my body composition is. If it's a higher percentage of muscle, water retention from too much sodium the day before, or me just being fat, the scale has no idea.
  • rileysowner
    rileysowner Posts: 8,336 Member
    It also looks like you're overeating at least one meal a day.

    What exactly is overeating one meal a day. If a person is in a caloric deficit for the whole day it doesn't matter how much they eat each meal. If they eat 300 for breakfast and 300 for lunch and all the rest for supper but are still at a caloric deficit for the day, it makes no difference. Meal timing is irrelevant. http://www.myfitnesspal.com/topics/show/529002-a-compliation-on-meal-frequency
  • rileysowner
    rileysowner Posts: 8,336 Member
    I would suggest using this calorie calculator http://scoobysworkshop.com/calorie-calculator/ with no more than a 15% calorie reduction. The calories it gives include your intended exercise calories, so you do not eat back your exercise calories. Try eating at that level for 3 weeks and see what happens. Also, if you don't weight train, start doing it. I don't know how tall you are, but I am guessing you are close to a good weight since you are male. If you weight train you could lose fat and still remain the same weight but your measurements will change, often drastically.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    How tall are you? Have you checked your body fat percentage? Maybe 160 is way too low for you.
  • EPortJake
    EPortJake Posts: 54 Member
    This has worked for me:
    Less fat and processed foods.
    More fruit and veg.
    Lean sources of protein (skinless chicken, turkey, lean beef, fish).
    Get a HRM (mine cost about £30 and it calculates calories based on your stats).
    Weigh food. This can be a bit of a ball ache at first, but it will give you a good idea of quantities allowing you to estimate more accurately.
    Cook, although I appreciate this isn't for everyone. I personally get satisfaction from a home cooked meal that tastes delicious. Plus my missus is a lame cook.
    Don't get disheartened - what you have achieved is immense.

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