plz look at my diary and tell me what i'm doing wrong?
BeautyFromPain
Posts: 4,952 Member
i can NOT break this plateau 
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Replies
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You're not on a plateau. Your other post said you went from size 12 to 16 at the same weight. That is A LOT of progress. Just because the scale isn't moving doesn't mean you're not making progress.
If I had to suggest one thing it would be to increase your protein. If you're lifting heavy weights, you should be eating at least 30%. Drop your carbs to 40%. (Suggestion from New Rules of Lifting for Women)0 -
You're not on a plateau. Your other post said you went from size 12 to 16 at the same weight. That is A LOT of progress. Just because the scale isn't moving doesn't mean you're not making progress.
If I had to suggest one thing it would be to increase your protein. If you're lifting heavy weights, you should be eating at least 30%. Drop your carbs to 40%. (Suggestion from New Rules of Lifting for Women)
Check my diary, I already do this..
Also that is from a 16 to a 12 throughout this whole year..
Hasn't moved from a 12 since August...0 -
Your diary looks pretty great! If you're eating at a deficit, you should be losing weight, end of story. Is it possible you're underestimating portions? It's really easy to do, so checking your idea of portions with a food scale or otherwise closely measuring everything would tell you, if that's the case. How much do you exercise? Increasing exercise would also help, unless you're overtraining to begin with. Best of luck breaking your plateau, they can be a killer, but you will get there!0
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You could try intermittent or alternate day fasting for a few weeks to see if that jump starts things.0
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You're not on a plateau. Your other post said you went from size 12 to 16 at the same weight. That is A LOT of progress. Just because the scale isn't moving doesn't mean you're not making progress.
If I had to suggest one thing it would be to increase your protein. If you're lifting heavy weights, you should be eating at least 30%. Drop your carbs to 40%. (Suggestion from New Rules of Lifting for Women)
Check my diary, I already do this..
Your carbs are at 314g and your protein is at 86g. This is not 40% and 30%, respectively.0 -
Are you weighing the food or just estimating?
Is your TDEE up to date?0 -
You're not on a plateau. Your other post said you went from size 12 to 16 at the same weight. That is A LOT of progress. Just because the scale isn't moving doesn't mean you're not making progress.
If I had to suggest one thing it would be to increase your protein. If you're lifting heavy weights, you should be eating at least 30%. Drop your carbs to 40%. (Suggestion from New Rules of Lifting for Women)
Check my diary, I already do this..
Your carbs are at 314g and your protein is at 86g. This is not 40% and 30%, respectively.
It makes little difference what her macros are if she feels fine.
She works out a lot and lifts heavy. More protein is always better and can make a big difference in breaking plateaus. I'm proof of this.0 -
If you look closely at her diary, she is always over on protein and eats half her carb goal. She probably did set it at 40-30-30 and changed her calories, so MFP went back to default macro ratios and she hasn't changed them back yet.0
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From the information you posted in your other thread you started, you were on a large deficit for a long time and have been on a deficit for even longer. If you are maintaining on your current calories, that is your TDEE, which is very low based on your age, weight and activity so it seems as though you are experiencing metabolic adaptations (suppressed metabolism). I think the diet break that I suggested on the other thread is the best thing for you to try.0
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The last 10 are the hardest I have heard.
I think we should tell the americans that an aussie size 12 is different to a US one
Am I right in thinking you are aiming for aussie size 10?
It seems you have added your exercise to your tdee and averaged it thru the week, this is why you don't log your exercise cals, am i right?
Maybe you need to review that cos a size 16 burns more cals doing the same exercise than a size 12.
you may be overestimating the exercise cals0 -
You're not on a plateau. Your other post said you went from size 12 to 16 at the same weight. That is A LOT of progress. Just because the scale isn't moving doesn't mean you're not making progress.
If I had to suggest one thing it would be to increase your protein. If you're lifting heavy weights, you should be eating at least 30%. Drop your carbs to 40%. (Suggestion from New Rules of Lifting for Women)
Protein and fat requirements should not be based on percentages.0 -
Try eating more, it worked for me. I added more protein and low glycemic index foods such as quinoa and sweet potato to break mine. I hit goal weight and upped my calories and continued to lose.
I am 44 and got down to 105 before I found the right maintenance for me. I actually had to stop logging and eat some crap for a month to gain back 6 pounds because I looked so bad being that thin.
Try eating as close to your calorie goal as you can.0 -
Try making your sandwich with one piece of bread instead of 2. Also, avocados and bananas are nice, but they are also high in fat. Try eating only a half banana. Its the little things.0
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Calories are not calories. If that were true, we could all live on soda.0
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I would suggest eating more as well. After the first 10lbs, I struggled for awhile and then gave up. When I started eating at my TDEE, I began losing again and lost the last 10lbs. Let me put it in perspective: I'm only 5'3" and 115lbs. I aim for 1,800 calories a day, and often eat closer to 2k. Imho, I don't think 1,600 is enough for you. Maybe eating more won't work, but you won't know til you try it. I say it's worth a shot.0
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Your diary looks pretty great! If you're eating at a deficit, you should be losing weight, end of story. Is it possible you're underestimating portions? It's really easy to do, so checking your idea of portions with a food scale or otherwise closely measuring everything would tell you, if that's the case. How much do you exercise? Increasing exercise would also help, unless you're overtraining to begin with. Best of luck breaking your plateau, they can be a killer, but you will get there!
I weigh my portions like a crazy lady.
I weight train 3x a week and do cardio 3x a week.0 -
Calories are not calories. If that were true, we could all live on soda.
We can't live on soda??? It's carbs...
Saying "calories aren't calories" is like saying "water isn't water" if it's not water then what is it? it's water.
Air isn't Air. My cat isn't a cat.
This is fun!0 -
i can NOT break this plateau
How much do you weigh and what is your activity level? I think you're eating a bit on the higher side.
170.. I am active as with my job I clean for 5-6 hours a day.
My "goal" is what my maintenance cals should be and I do not count my exercise calories so it's only really a NET of 1300-15000 -
If you look closely at her diary, she is always over on protein and eats half her carb goal. She probably did set it at 40-30-30 and changed her calories, so MFP went back to default macro ratios and she hasn't changed them back yet.
^ Hit the jackpot.0 -
Yes, yes and yes.The last 10 are the hardest I have heard.
I think we should tell the americans that an aussie size 12 is different to a US one
Am I right in thinking you are aiming for aussie size 10?
It seems you have added your exercise to your tdee and averaged it thru the week, this is why you don't log your exercise cals, am i right?
Maybe you need to review that cos a size 16 burns more cals doing the same exercise than a size 12.
you may be overestimating the exercise cals0 -
Try making your sandwich with one piece of bread instead of 2. Also, avocados and bananas are nice, but they are also high in fat. Try eating only a half banana. Its the little things.
Why? How does fat intake change how you lose weight? Especially when it is healthy fats?
It doesn't.
I also need more fats than the average person.. as per my specialist. yes everyone's brain is made out of more than 90% fat so we all need a certain amount of fat but i do have slight brain damage from something which happened last year and to help with memory repairement my specialist told me I need 50-80grams of fat at least.0 -
Try making your sandwich with one piece of bread instead of 2. Also, avocados and bananas are nice, but they are also high in fat. Try eating only a half banana. Its the little things.
Why? How does fat intake change how you lose weight? Especially when it is healthy fats?
It doesn't.
I also need more fats than the average person.. as per my specialist. yes everyone's brain is made out of more than 90% fat so we all need a certain amount of fat but i do have slight brain damage from something which happened last year and to help with memory repairement my specialist told me I need 50-80grams of fat at least.
That person said bananas are high in fat, don't listen to their advice.0 -
Try making your sandwich with one piece of bread instead of 2. Also, avocados and bananas are nice, but they are also high in fat. Try eating only a half banana. Its the little things.
Why? How does fat intake change how you lose weight? Especially when it is healthy fats?
It doesn't.
I also need more fats than the average person.. as per my specialist. yes everyone's brain is made out of more than 90% fat so we all need a certain amount of fat but i do have slight brain damage from something which happened last year and to help with memory repairement my specialist told me I need 50-80grams of fat at least.
That person said bananas are high in fat, don't listen to their advice.
True that ^ maybe carbs/sugar but fat..? Uhh0 -
Have you tried eating less? You seem to be eating around 16-1800 most days. Up until two weeks ago i was eating 12-1300 a day with occasional days over that on holiday etc, and working out 5 days a week and still consistently losing 1.6lb a week, iv lost 53lb since May and Im currently 148. May be now you've lost so much you're going to need less to get a decent enough deficit?
The quality of your food is absolutely excellent, well done, i need to start eating healthily again iv slacked off last two weeks because iv been ill and just eating what i can lol.
Anyway, try less for two weeks and re-evaluate? If nothing happens you could do trying more for two weeks or so? Personally i would gain eating more than 1800 and i need less to lose but everyone is different.
Congratulations on your loss so far and your diet is great, it must be about the total calorie intake or change up your exercise routine, challenge your body in a different way.
Good luck! X0 -
Have you tried eating less? You seem to be eating around 16-1800 most days. Up until two weeks ago i was eating 12-1300 a day with occasional days over that on holiday etc, and working out 5 days a week and still consistently losing 1.6lb a week, iv lost 53lb since May and Im currently 148. May be now you've lost so much you're going to need less to get a decent enough deficit?
The quality of your food is absolutely excellent, well done, i need to start eating healthily again iv slacked off last two weeks because iv been ill and just eating what i can lol.
Anyway, try less for two weeks and re-evaluate? If nothing happens you could do trying more for two weeks or so? Personally i would gain eating more than 1800 and i need less to lose but everyone is different.
Congratulations on your loss so far and your diet is great, it must be about the total calorie intake or change up your exercise routine, challenge your body in a different way.
Good luck! X
The 1600-1800 already includes my exercise cals so only netting 1300-1500. I tried eating less about a month ago.. didn't work.
I am on sertraline so not sure if that has an effect at all but I also have got really high stress levels and really poor sleep quality so thinking the studies showing stress/sleep having an effect on weight *may be true. I changed my exercise routine up only the beginning of december... Thanks love
:S 0 -
maybe lower your calorie intake a lil0
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maybe lower your calorie intake a lil
Why?0 -
I see. My 12-1300 is just food and i burn 300-600 a day on top of this in exercise. Works for me and i feel fine on it. I know most folks on here would shout and say that's too low but just works for me.
Omg yes the sertraline and sleep def make a difference! My entire weight gain was due to six months high dose steroids for ibd and seven psych drugs for bipolar. Seriously miserable - got lots of oedema not just fat gain.
It is do-able tho Im only on three meds now and they're different.
If you've tried less and nothing, try consistently more and different work outs for a month and take it from there? Hugs x0 -
Ps are you UK as well or a US night owl lol? X0
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Ps are you UK as well or a US night owl lol? X
Aus
xx 0
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