Chick here needs help!!!!

kmkgurl
kmkgurl Posts: 321 Member
in Introduce Yourself
im stuckkk..arrrggg help me.. im still keep fluctuating between 138-140 on the scale and my measurements are also staying the same. got any tips? im eating pretty well.. maybe up the protein?

Replies

  • schondell
    schondell Posts: 556 Member
    Increasing protein and lowering carbs usually helps me break out of plateaus. Also, try to switch up your exercise routine and do things differently like that!
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    are you currently at a healthy body weight?
  • kmkgurl
    kmkgurl Posts: 321 Member
    awesome thank you!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    What are your average calories?
    How much do you exercise?
    How accurately do you measure/weigh and log your food?
  • kmkgurl
    kmkgurl Posts: 321 Member
    lol no sadly.. im 5'1 and am currently 140.. im suppose to be between 119-130.
  • kmkgurl
    kmkgurl Posts: 321 Member
    What are your average calories?
    How much do you exercise?
    How accurately do you measure/weigh and log your food?

    1200 calories
    4 times a week
    i log in everything that i eat.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    What are your average calories?
    How much do you exercise?
    How accurately do you measure/weigh and log your food?

    1200 calories
    4 times a week
    i log in everything that i eat.

    - how long have you been at a calorie deficit?
    - do you use a food scale and measuring cups for you food?
    - do you eat your exercise calories back?
    - whet type of exercise do you do?

    (sorry for all the questions btw)
  • kmkgurl
    kmkgurl Posts: 321 Member
    What are your average calories?
    How much do you exercise?
    How accurately do you measure/weigh and log your food?

    1200 calories
    4 times a week
    i log in everything that i eat.

    - how long have you been at a calorie deficit?
    - do you use a food scale and measuring cups for you food?
    - do you eat your exercise calories back?
    - whet type of exercise do you do?

    (sorry for all the questions btw)

    hmmm..like 4 months.
    yes.
    no
    walking. running. pilates. go on the elliptical. lots of cardio
    oh and its ok i dont mind
  • phyllisbobbitt
    phyllisbobbitt Posts: 347 Member
    :yawn: everybody experiences slow down from time to time just keep doing what you are doing & you will start losing again
  • kmkgurl
    kmkgurl Posts: 321 Member
    :yawn: everybody experiences slow down from time to time just keep doing what you are doing & you will start losing again
    sadly im so impatient though i dont want to get stuck lol. i dont mind the weight coming off slowly as long as it makes a difference. lol
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    What are your average calories?
    How much do you exercise?
    How accurately do you measure/weigh and log your food?

    1200 calories
    4 times a week
    i log in everything that i eat.

    - how long have you been at a calorie deficit?
    - do you use a food scale and measuring cups for you food?
    - do you eat your exercise calories back?
    - whet type of exercise do you do?

    (sorry for all the questions btw)

    hmmm..like 4 months.
    yes.
    no
    walking. running. pilates. go on the elliptical. lots of cardio
    oh and its ok i dont mind

    So my suggestion is to take a full diet break for 7 - 10 days and then when you get back to a calorie deficit, eat more than the 1,200 you currently are at. You do not have much to lose and you do quite a bit of cardio, plus I saw from your profile you have kids and I am sure they keep you active.

    The reason that I suggest a diet break is that dieting and exercising are hard on your body and this can get your hormones out of whack (particularly with women) which leads to stalls. Doing a diet break every now and again gets them back in whack. There is a good write up of it here:

    http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html


    There are a lot of sites that help you work out your TDEE (maintenance calories) - I would take a 500 calories from that when you get back to a deficit. One of them is here: http://www.iifym.com/tdee-calculator

    If you put your exercise in, do not eat those calorie back as you will be double counting.

    Give it a 4 - 6 weeks and depending on the results, tweak your calories up or down as appropriate.

    In summary:

    - full diet break for 7 - 10 days
    - reasonable calorie deficit after

    Also, I would suggest strength training.
  • kmkgurl
    kmkgurl Posts: 321 Member
    What are your average calories?
    How much do you exercise?
    How accurately do you measure/weigh and log your food?

    1200 calories
    4 times a week
    i log in everything that i eat.

    - how long have you been at a calorie deficit?
    - do you use a food scale and measuring cups for you food?
    - do you eat your exercise calories back?
    - whet type of exercise do you do?

    (sorry for all the questions btw)

    hmmm..like 4 months.
    yes.
    no
    walking. running. pilates. go on the elliptical. lots of cardio
    oh and its ok i dont mind

    So my suggestion is to take a full diet break for 7 - 10 days and then when you get back to a calorie deficit, eat more than the 1,200 you currently are at. You do not have much to lose and you do quite a bit of cardio, plus I saw from your profile you have kids and I am sure they keep you active.

    The reason that I suggest a diet break is that dieting and exercising are hard on your body and this can get your hormones out of whack (particularly with women) which leads to stalls. Doing a diet break every now and again gets them back in whack. There is a good write up of it here:

    http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html


    There are a lot of sites that help you work out your TDEE (maintenance calories) - I would take a 500 calories from that when you get back to a deficit. One of them is here: http://www.iifym.com/tdee-calculator

    If you put your exercise in, do not eat those calorie back as you will be double counting.

    Give it a 4 - 6 weeks and depending on the results, tweak your calories up or down as appropriate.

    In summary:

    - full diet break for 7 - 10 days
    - reasonable calorie deficit after

    Also, I would suggest strength training.

    well, i think im just going to do that... i'm not gonna complain because that sounds like that will really help. Thanks a hell of a lot. lol XD
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member

    well, i think im just going to do that... i'm not gonna complain because that sounds like that will really help. Thanks a hell of a lot. lol XD

    You are welcome :smile:
  • Bebevit
    Bebevit Posts: 1
    You can also have a look at the actual nutritional value of your foods, review what you might be lacking as far as vitamins, minerals, certain forms of fats, proteins or carbohydrates (yes we do need them to burn fat!!!!). For example, carnitine is an amino acid that is naturally produce by our liver, and the more we exercise the more we need it but sometimes our body doesn't produce enough because we become accustomed and used to a pattern and in turn become more sluggish. If your body is lacking certain electrolight's from endurance exercise it can also hinder your weight loss, which it sounds like your doing because of all the cardio.

    Another thing much like the low caloric break is to chop and change, add a large variety to your food and exercise, this is the best way to make sure our bodies work and don't take any short cuts, and, slow down on any weight loss as a result.

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