Down but NOT Out

tjphelps73

I have been a member of MFP since October 2011 faithfully. I have a current weight loss of 131lbs. MFP has me at 1200 calories daily for a loss of 2lbs a week. My goal weight is 68lbs away. I continue to go up and down a few pounds. I am NOT a clean eater. I manage to keep my calories under control, workout 4-6 times a week, and still making lifestyle changes one day at a time. I need some suggestions to assist me in moving forward. Weight loss in the beginning was easy - now - not so much. Anyone else having this problem? I really do not want to enlist the help of a trainer. I have been to a dietician and she was not helpful. I need to shake the next 68 lbs this year.

Suggestions - Recommendations?? - Also - my diary is open - BUT do not rip is apart. I eat out, I am not a clean eater; I am a normal American who has been obese since I was young and am slowly learning how to make my macronutrients work for me.

Thanks!

mamaofscj

Congrats on the loss of 131lbs!! That's an accomplishment right there! Don't be so hard on yourself, you probably just hit a plateau...I think when that happens you just need to work through it and change up your routine. Maybe change the types of exercise you're doing? Some of the foods you're eating? It took me over a year to lose my 24lbs (not being consistant with diet and exercise) and I've hit plateaus as well, it's discouraging. You're already on the right path, just keep at it!

Gramps251

Do you feel 1200 calories is enough for you? I did it for a while but my progress stalled so I brought my calorie goal up a bit and started droping 1 lb a week again. Tomorrow is weigh in day for me. We'll see if my progress continues.

Tanja_CHH

If you expect to loose that much that quickly you might be dissapointed.

DanaDark

With only 68 pounds left to lose, you should be aiming for 1.0 to 1.5 pounds a week loss tops.

If MFP has you set at 1200, either your weight loss goals are too ambitious which will ultimately lead to a plateau, or you just happen to be a very short individual (like around 5'0").

misssmarita

It's probably "just" a plateau, and to be expected. If you feel like you've been stuck there for a bit too long, these are some things you could try:

a) Increase your calories: probably against every bit of instinct you have, but if you've been stuck on a plateau for too long, your metabolism might be in the ditch and in need of a boost. Try increasing it by a couple hundred calories to start

b) Calorie shifting: again, it's all about the metabolism. By calorie shifting, you'll trick your metabolism into burning more, because it keeps your body guessing. Google calorie shifting if you haven't heard of it. You could try going between 1200 and 1500 calories every other day, for example.

c) Add more strength training to your regime/intensify the one you already have: you probably already know this, but greater muscle mass will help you burn more calories, and strength training increases your muscle mass.

d) Variation: if you do the same exercises day after day, week after week, month after month, your body will adjust to the challange and settle at a fitness level and/or weight. Make sure your regime is varied enough, and that you change it up every 4 - 8 weeks.

e) Foods: there are a lot of things you could eat/drink to boost your metabolism, like spicy foods, or coffee. Try adding more of these to your diet.

GOOD LUCK!

tjphelps73

Thanks! I have been varying exercises and some food. I did move calories around some but my mental state freaks out that I might gain weight back. My goal was 2lbs a week, but I do not think that is realistic anymore at this point. MFP has me at 1175 to lose 2lbs a week - yep, not gonna happen. I am going to reset my goals and see if that works. I am also starting to heavy lift which means I need more protein and I somehow must figure that in my macros.