First Post, but old member. Struggling to see any results

cheekychic46

Hi Everyone.

So this is my first post on here but i've been logging on and off this website for a long time now. However, in the last Month I've been more diligent with monitoring my food and exercise more closely rather than just crash dieting or 'detoxing' which I don't think has helped me AT ALL long term.

However, I am finding that I can't seem to budge my weight in anyway whatsoever.

I am female, 5' tall and 30.

I exercise roughly 3-5 times a week with a total of maybe 5-8 hours a week of exercise, including at least 3 hours of high intensity sessions. I have been making small changes to what I eat and trying to make healthier choices, and I am usually within my daily calorie limit of 1300 calories. Although do admit a weekend splurge every now and then if there's an event.

I am good friends with people who are doing the same high intensity exercises as me and they are seeing results and I am seeing them slim down. However I am not budging at all, and I am starting to get very de-motivated. I know I am getting fitter which is important, but I also want to be slimmer. I need to lose at least 10Kgs to even be at a healthy weight range.

Some suggestions, ideas, thoughts would be great thanks.

ejohndrow

A lot of factors go into it all. I don't have much time to post here but I know that personally a high fiber, low sodium diet, with lots of water and lean protein really works well for me. I'm 31, so around your age, and when I eat healthy and exercise I lose about 2-3lbs a week (I've been slacking lately so I've been stagnant).

Also, people are going to ask to see your diary, it's hard to give advice when you don't have info.

cheekychic46

Thanks ejohndrow.

I asked my trainer same thing this morning. He thinks more meals but smaller ones.

I will try and be more selective with meals this week, instead of just counting calories.

Thanks

nursegnet

Maybe it is medical, maybe up your calories to trick your body? I have hypothyroidism and affects my metabolism so I have to remember that it takes double duty for me to lose weight. I am 4' 11.5 and last weigh in 143.

klindema

Ditto to getting your levels checked- I am hypothyroid as well. You may want to do some googling and see what questions might be good to ask a physician. My brother is in sports medicine and told me recently that they are linking "the cardio craze" to increased levels of hypothyroidism in young females who are very active. If that is the case, you need to find a very awesome doctor, because it is a tricky thing. Other than that- are you getting more lax with your diary or not measuring portions? Those are the two culprits for me when I see my weight stall... Good luck!

californiagirl2012

Hi Everyone.

So this is my first post on here but i've been logging on and off this website for a long time now. However, in the last Month I've been more diligent with monitoring my food and exercise more closely rather than just crash dieting or 'detoxing' which I don't think has helped me AT ALL long term.

However, I am finding that I can't seem to budge my weight in anyway whatsoever.

I am female, 5' tall and 30.

I exercise roughly 3-5 times a week with a total of maybe 5-8 hours a week of exercise, including at least 3 hours of high intensity sessions. I have been making small changes to what I eat and trying to make healthier choices, and I am usually within my daily calorie limit of 1300 calories. Although do admit a weekend splurge every now and then if there's an event.

I am good friends with people who are doing the same high intensity exercises as me and they are seeing results and I am seeing them slim down. However I am not budging at all, and I am starting to get very de-motivated. I know I am getting fitter which is important, but I also want to be slimmer. I need to lose at least 10Kgs to even be at a healthy weight range.

Some suggestions, ideas, thoughts would be great thanks.

Hi there. I'm 5'1" and almost 52. I was in the same boat for a long time. We are all different and there are others females my same height who are able to eat more than I can. It could be your RMR is less than the calculator says. RMR is mainly driven by your height, but you never know what it is unless you go to a lab to have it tested, or if your doctor approves a DXA scan that is pretty close. Under my doctors care I had to eat under or right at 1000 calories in order to lose my 60 lbs. My doctor checked my hormones and throughout the process (I have them checked anyway because of my age, thyroid and adrenal issues). Everything was fine and the DXA scan proved that I did not lose lean body mass or go into starvation mode. And actually many of my health issues either went away or got better once the fat was gone. So check with your doctor. We are all different. There is no one size fits all answer.

The following is what worked for me. Possibly there is one thing that might help out of all.

There is no mystery to weight loss, everyone thinks something is wrong, their metabolism is broken, they have low thyroid, they have menopause or whatever issue, they are as unique as a snowflake, whatever. I thought a lot of these things once too but once the doctor helped resolve the health issues for me I learned there is still no magic pill. Most people eat more than they need to and are not at good at estimating calories as they think they are. Most people have a lower BMR than they think they do. The only way to know for sure is to go to a lab and have it tested. It doesn't seem fair to have to eat less and feel a little hunger. It's hard to face the truth of it, very hard. It's not fun. It's drudgery at times. But if you learn to enjoy your smaller amounts of food (necessary to lose weight, since the reason we got fat in the first place was eating too much whether we knew it or not), and rejoice in your victories it can be done.

Your body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but if you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale; water retention, digestion, hormones, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People mistakenly think they lose or gain weight when they eat more or less because of these fluctuations.

Losing weight requires tremendous patience. You will not lose it when you want it or where you want it. The body does its thing. Some apparent plateaus can last a month or so. You cannot make it happen faster. You must focus on two things; calories and exercise. Nothing else matters. Scales and metrics don't matter. The day in and day out grind of exercise and calories are all that matters. It is not very exciting until things fall into place. You get your victories and you ride one victory to the next.

The scale is a trend tool. The scale is good but put it away and only check once a week and only use it as a trend tool. It will fluctuate, it does not matter. Take front side and back progress pictures at least once a month. You will see differences that the metrics won't tell you and it's that little bit of NSV that will keep you going until the next victory.

To say eat more is wrong.

To say eat less is wrong.

To find the exact calories needed for YOU to be in a healthy sustainable calorie deficit is the right answer. Wait, if you need to adjust by 100 do it, wait, adjust, wait, adjust, wait. The tortoise wins this race.

All that matters is calories. A healthy balanced diet within a calorie budget for a deficit that is right for YOU is all that matters for weight loss. Don't make it complicated.

You want to eat as healthy as you can because it makes you feel better and perform better, and makes you healthier. There are a bunch of tricks and clean eating; reducing sugar (especially HFCS), fiber, white flour vs whole grain, low carb, low fat, on and on. All that matters is calories for weight loss. If you need to eat a certain way for health reasons or to feel better do it, but extensive good food and bad food lists will drive you insane at some point, it’s a constantly moving target. Just eat what you like, mostly healthy, mostly balanced, within a calorie budget.

Also people play mental accounting games with calories just like with finances. Make steps to make sure you are making accurate measurements. Packaged foods can have MORE than they say but not less (they get in trouble if less so they would rather error with MORE).

If you typically intake sodium at a certain rate your body adjusts, but if you make a sudden change then you will see a spike.

Exercise is for making your lean body mass pretty (especially lifting weights) for when the fat is gone. Losing fat with no muscle is ugly and cardio alone will not make you pretty. You cannot out exercise too many calories.

Everyone needs resistance training to improve their health and bone density and this will especially improve your quality of life when you get older. But you will not gain all that much lean body mass as fast as everyone thinks. Guys of course will gain more. A DXA scan will prove the point. There are lots of stories about changing size but no one REALLY knows unless they do a DXA scan. Here's more about that --> http://bradpilon.com/weight-loss/intermittent-fasting-and-bulking/ this is true whether you IF or not. My DXA scans proved that I really didn't gain that much lean body mass yet I look very muscular for a female. I have very high bone density from over 30 years of lifting yet my lean body mass is still only 104 lbs and my RMR is still only 1380.

I recently had my DXA scan done and at 51.5 years of age I have the bone density of a super athletic 30 year old. That is a direct result of lifting for over 30 years. Now if that is not scientific proof that lifting weights keeps you younger I don't know what is! Also I believe it is why most people think I look much younger than I really am. Because of this I don't have to worry about osteoporosis. If you wait until you are older and your bones start to deteriorate it's a bit too late, you can't get back what you lost, and you can only start a resistance routine that will prevent further damage.

Cardio is good for you but it is optional. I love cardio, but you can't out exercise too many calories. Of course you burn calories, but not near what all the HRM's say. I learned the hard way, running marathon after marathon (yes even multiple runs during the day), as well as hitting the gym hard, martial arts, staying active all the time, not eating while watching TV, not binging, not mindlessly eating, not pigging out, not having emotional eating issues, yet I gained weight year after year, each decade putting on the pounds. I worked harder and harder, not able to figure out what was wrong. It didn't seem like I ate too much, but for my small size I did and didn't realize it until just a few years ago when I finally started losing weight by eating less.

Everyone is different, but it's very easy to do a lot of cardio and think you can eat more than you really need, especially when you need to lose weight. It is also easy to think that you are burning more fat than you really are. Just do cardio if you enjoy it and because it's good for you.

Too many changes at once can be hard on some people. I've always eaten healthy so it easy for me to simply eat less. Eating at a calorie deficit is hard on people; even a small deficit puts your body in a state of flux with hormones and such. Everyone is different. Some people can handle a deeper calorie deficit than others, this is not right or wrong, it just is. Stress in your life affects your hunger hormones; lack of sleep, fatigue, job stress, family stress, financial stress, etc. Add in emotional eating issues and it gets even more complicated. Most people can only handle so much change/stress at once, they try to do too much and fail. Sometimes it might be a better strategy to eat at maintenance and make some small changes first, it really depends on how much stress you are taking in at the moment.

What is the exact number of calories for you?

We’ve been trying to figure out an exact NUMBER of calories that everyone should be eating, without recognizing that everyone is slightly different. In truth, the calories aren’t the end game. Your body is. So the EXACT amount of Calories that are right for you is the EXACT amount that will allow you to maintain your ideal bodyweight no matter what some calculator or chart says.

In other words, an online calculator might tell you that you need to eat 2,500 calories
per day to maintain your ideal bodyweight. But the only way to know for sure if this is
the right amount for you is to test it out. If you gain weight or can’t lose weight eating
that much, then you know you need to eat less to lose weight no matter how many
calculators and text books say otherwise.

This doesn’t mean your metabolism is broken, it just means the estimate of your needs
was just a bit off.

-John Barban (The Body Centric Calorie Guide from the Venus Index and Adonis Index Manuals)

The good thing is you don't have to worry about the starvation mode myth if you are fat. Only skinny people have to worry about starvation mode. It does not mean you have the capability to eat at a large calorie deficit if you have emotional eating disorders or other issues going on, but at least you don't have to be afraid of it anymore.

I am short, petite, small; my RMR is low compared to others. With my doctors approval I had to eat less than or right around 1000 calories to lose weight. We are all different. There is no one size fits all. Even people my height and gender are different and some need more calories than I do. My doctor checked my hormone levels throughout my 60 lb weight loss journey (from obese down to 10% body fat) and everything was fine. I got stronger and stronger at the gym, my running and weight lifting strength improved even while eating on a significant calorie deficit. My DXA scan proved I did not lose lean body mass or go into starvation mode.

Also you do not have to eat the same amount of calories every day. You can think of it as a weekly calorie budget. You can eat low some days and high some days. You can be flexible. You can find what is sustainable for you.

The Theory of Fat Availability:
•There is a set amount of fat that can be released from a fat cell.
•The more fat you have, the more fat can be used as a fuel when dieting.
•The less fat you have, the less fat can be used as a fuel when dieting.
•Towards the end of a transformation, when body fat is extremely low you
may not have enough fat to handle a large caloric deficit anymore.

At the extreme low end, when your body fat cannot ‘keep up’ with the energy deficit
you've imposed on your body, the energy MUST come from SOMEWHERE. This is
when you are at risk of losing lean body mass during dieting (commonly referred to
as ‘starvation mode’). This happens at extremely low levels of body fat, under 6% in
men and 12% in women [Friedl K.E. J Appl Phsiol, 1994].

-Brad Pilon and John Barban (from The Reverse Taper Diet in The Adonis Index and Venus Index manuals)

For me it's all about a calorie budget. I had less of a budget available when I was losing weight, more to spend now that I'm maintaining and all the tools I used for weight loss come into play for the rest of my life maintaining.

When you have accumulated excess fat, you have accumulated a debt. It is hard to pay off the debt (you have less calories to spend). If you are sitting next to someone your same gender and height and they are not overweight and you are, they get to eat more than you (have more calories to spend) because they are debt free. You have less calories to spend because you are paying off your debt.

Wishing you the best! -Bobbie

WildAngelJoy

I hit a plateau early-on and was at a loss as I was under calorie goal and exercsing daily. A friend noted even though I was under goal I was eating too much sugar (yeah, my vice!). I cut out the refined sugar except for a treat 1-2 times a week and added more veggies/protein. Sometimes a tweak of the diet or exercise routine can make a difference although there are other great ideas posted above. I've been off MFP for 2 months due to illness but I'm back and ready to crack down again. Best of luck and friend me if you'd like Joy