I need an extra set of eyes.

jennyafur

I am a 33yof currently at 5'5" 141lbs and have been stuck here for quite sometime. I started loosing weight almost three years ago and have been on MFP for over a year.I workout 5-7 times per week and try to eat healthy. My body is still changing but my weight remains the same. My diary is open please take a look and give me some suggestions for my stallout.

johloz

First off - if your body is changing (which I'm assuming means you're losing inches), but your weight isn't moving, is it really a concern? I've weighed 140lbs at a size 12 and a size 4, just vastly different muscle composition.

Also, it looks like you're not trying to lose that much weight. For the last 10-20 pounds, you will have better results trying to lose 0.5lbs a week versus 1lb a week. By trying to lose 1lb a week, you will be eating less than your BMR, which could slow down your metabolism to some extent. Try switching to losing 0.5lbs/week, and you may see better results.

I would also recommend taking a good look at how honest your food diary is. Do you cook with oil? You need to add that, which can add another 100-200 calories easily. For more calorie dense foods, like nut butter, a difference as small as 1/2 tbsp can make a big difference.

Your activity calories burned may not be accurate either. It looks like you only do cardio, so consider getting a heart rate monitor for more accurate recordings. On that note, please add in some strength training. Yes, it won't look as good as a whopping 300+ kcal cardio session, but you will see faster changes to your body composition, and will help out your metabolism quite a bit as well.

Hope that helps!

TavistockToad

First off - if your body is changing (which I'm assuming means you're losing inches), but your weight isn't moving, is it really a concern? I've weighed 140lbs at a size 12 and a size 4, just vastly different muscle composition.

Also, it looks like you're not trying to lose that much weight. For the last 10-20 pounds, you will have better results trying to lose 0.5lbs a week versus 1lb a week. By trying to lose 1lb a week, you will be eating less than your BMR, which could slow down your metabolism to some extent. Try switching to losing 0.5lbs/week, and you may see better results.

I would also recommend taking a good look at how honest your food diary is. Do you cook with oil? You need to add that, which can add another 100-200 calories easily. For more calorie dense foods, like nut butter, a difference as small as 1/2 tbsp can make a big difference.

Your activity calories burned may not be accurate either. It looks like you only do cardio, so consider getting a heart rate monitor for more accurate recordings. On that note, please add in some strength training. Yes, it won't look as good as a whopping 300+ kcal cardio session, but you will see faster changes to your body composition, and will help out your metabolism quite a bit as well.

Hope that helps!

I have nothing to add, this post is everything i would have said!

laddyboy

1st of all stand up straight...that looks painful and can't be good for you.

The above post says it all....


I only went back about 10 days on your diary but almost every day your net calories (dailly calories minus exercise) was under 1200 calories.

YOU HAVE TO EAT TO LOSE WEIGHT.

Lift Heavy, Eat more and keep the cardio to around 30 minutes. If you lift and do cardio during the same workout...Lift 1st then cardio.

jennyafur

I absolutely lift weights 4-6 times a week or do toning/ strength training. I just dont log it because it gives me no caloric values.
May I ask why lift first?

stonel94

Well, looks like you eat a lot of convience food, lean cuisine, mcdonalds, and you're also over on your macros a lot. So you should try to fix that, even if you're under calorie being consistenly over on some macros means you're under on others. Lean Cuisine doesn't have that many calories, and is fine every once in a while, but all the time isn't a good idea. Anything completely premade prepackaged has lots of stuff in it that you don't want or need, so try making your own food more often, or buying things like already cooked chicken, and stuff like that so you don't have to do much cooking but can still make homemade meals.
Also, if you have noticed a change in size then you probably lost fat and gained muscle, staying at the same size. Also you should vary your workouts, add weights maybe, or resistance training, and also make sure your calories burned are accurate, I go off my machines but I checked with various other sources to see how many calories I should burn and they were all actually a little over what my machine says, so that's okay, but a lot of machines do put too high. Make sure you're putting your weight in since it's based on a 150 lb person and you weigh less than that it'll tell you more calories then you burned.

AND you have to eat more, I don't eat all my exercise calories back, but I make sure I eat between 1500 and 1600 calories a day (when I work out) so I have a net of at least 1200 calories. Check your BMR and don't eat under that.

amanda_catherine

have you tried watching your sat fats? you might be surprised ? dunno?

aryya

I absolutely lift weights 4-6 times a week or do toning/ strength training. I just dont log it because it gives me no caloric values.
May I ask why lift first?

Lift first to use glycogen/carb stores, then when you get on the ol' treadmill for some cardio you're going to *technically* burn more specifically fat.
As well, i lift weights first because that is when I have the most energy and am less likely to hurt myself.

I would suggest as well (i'm not sure what your weight training is like), if you are only using light weights, use heavier weights. If it is not a challenge to do 10-12 reps, it's not doing a whole lot for you. That's just my opinion

As well, more protein in your diet would be beneficial (I only looked at macro totals not what was actually logged in the diary) it think.

michellesz

I would suggest you meet your calorie intake and work with eating back some of your workout calories just a bit but I would focus on getting a bit more protein and being careful about the sodium intake which will lead to water/weight gain or stalls and is coming from the fast food/pre-packaged/frozen foods. I would ditch the lean cuisines and chips and dips and try to opt for more chicken, turkey, tuna, fish and get in some additional fruits and vegetables or salads with oil and vinegar. I agree with the cardio and weight training for sure and mixing it up. That's what did wonders for me! Good luck.