Cannot get passed CW???

EmmaReed84

Hello, I am just after some advice.Is it possible to reach a certain weight and not be able to get below it?

I am only 5ft 2in and 10 years ago I was 8st 2lb (114lb) and a size 8 (U.S 6) but I was 32G UK (32F U.S I think)

Anyway after children I weighed 10st+ (140+) I also had a breast reduction and now 32D UK (32C U.S)

I had tried to lose weight in the past and always got stuck at 8st 12lbs (125lb)

I am now eating very well, and going to the gym and losing weight at a very steady pace, I am mainly doing cardio roughly between 30-50 mins twice a week and again I am stuck at 8st 12lb (125lb) my goal weight is 110lbs.

What else can I do? I don't want to "diet" as I want to maintain a healthy eating life style and at the moment what I am doing I have very easy and satisfying.

A typical day for me is

5.45am smoothie (just to get things going can't eat that early)

8.30am 1 toast 2 poached eggs

12.30pm chicken wrap with salad

4.30pm dinner is usually a meat with a very small portion of carbs and loads of veg

6pm snack carrots sticks and cucumber

Now obviously I don't eat that every day, but variations, I also do have the odd treat now and then, I have also been craving water lately as well.

Sorry for the long post, but if anyone can help me it would be much appreciated.

phildawson75

So you are currently a healthy weight and have 15 lbs to lose but also want to lose weight eating normally.

I'd suggest working out your current TDEE and then eating 250 cals less each day which will work out roughly 1/2 lb loss each week and it'll still feel like your eating well.

If everything is logged accurately then you shouldnt get stuck as you'll be taking in a deficit of what your body uses each day.

Your avg meals seems fine, you don't actually need to eat super healthy to lose weight its really about total calories. You still get high calorie healthy food but it'll just be better than nutritionally poor food. It's best to have all kinds of foods and not leave anything out because its "bad", its all about eating in moderation. Obviously eating better will make you feel better and body healthier than junk though

You can potentially get to any weight by eating more to gain or less to lose than your TDEE to a certain extent. Weighing less than your idea amount is still as bad as being overweight though.

For your height 110 lbs seems fine as a target, and it terms of bmi places you at ~20 which is the lower side of the healthy range.

EmmaReed84

Thank you, what is TDEE?

With regards to the weight I put 110lb, but even if I "weigh" more, I know the "size" I want to be, I know by going to the gym and building muscle I am more likely to not reach the GW as such, but I know what my overall target is if that makes sense LOL.

MFP says I should consume 1200 calories a day and I do generally check on here and if I am lower I will eat some more (healthy food) or have a smoothie.

It is just so frustrating when you are have been doing all the same things and losing weight at a nice steady pace (between 1-2lb a week), don't change anything and then for some reason, just stop losing.

neandermagnon

what's your body fat percentage? Your weight is in the healthy range for your height, and if you have a large frame, you might already be at a healthy weight. it's hard to judge frame size, however body fat percentage can tell you how much fat you're carrying, and how much more you'd need to lose (if any) to be healthy.

If you're already at a healthy body fat percentage and don't like how you look, the answer may be to get in the gym and lift heavy weights, rather than keep on trying to lose weight. the focus needs to be on lowering the body fat percentage a little, more than getting lighter.

For working out your TDEE, search for a thread called "in place of a road map" (sorry I don't have a link to it) - that explains TDEE, it also if I recall correctly has a link to a website where you can estimate your body fat percentage. (if not you can find sites online that can do that, although getting it measured with calipers is more accurate, most gyms can do this, and you can get calipers for home use, although it can be difficult to get accurate readings at first)

phildawson75

TDEE stands for Total Daily Energy Expenditure, basically its how much calories you burn in an average day by living, moving about, breathing etc

Here's a link to a calculator, by putting in your stats its saying you use roughly around 1859 calories a day on avg if you class yourself as light exercise (you mentioned you do cardio twice a week)

http://www.fitnessfrog.com/calculators/tdee-calculator.html

I'd say 1200 is actually too low as you don't have much to lose, if you really do want to be lighter then I'd say 1859-250=1609 cals a goal is better.

As you say yourself its better to focus on body image and body fat % rather than a specific weight.

If you want to be building muscle and improving your body you won't really be doing that effectively on a deficit especially not on 1200 cals.

skinnyinnotime

Emma, if your diary is an accurate account of your day you're not eating enough, some days you don't go past 900cals and rarely get to 1200. On the days you haven't logged, how do you know how much you've eaten?

You need to increase your daily calorie allowance.

EmmaReed84

Thank you again.

Skinnyintotime, The problem is I cannot physically eat much more, I stop eating when I am no longer hungry, as if I eat until I am "full" I end up feeling really sick. I also eat really slowly so end up feeling satisfied quicker than if I wolf it down.

I am back at the gym on Wednesday and will ask about the body fat thing, perhaps I need to stop looking at my weight and more at my body.

I have a very small frame.

kelp99

If you are unable to physically eat more, are you able to drink more? You could try fruit smoothies with some protein powder?

EmmaReed84

If you are unable to physically eat more, are you able to drink more? You could try fruit smoothies with some protein powder?

I did think about adding another smoothie, but they are so expensive.

With regards to protein, I have to be careful as I have kidney disease and I leak a lot of protein so I have to be careful on that side of things.

skinnyinnotime

Thank you again.

Skinnyintotime, The problem is I cannot physically eat much more, I stop eating when I am no longer hungry, as if I eat until I am "full" I end up feeling really sick. I also eat really slowly so end up feeling satisfied quicker than if I wolf it down.

I am back at the gym on Wednesday and will ask about the body fat thing, perhaps I need to stop looking at my weight and more at my body.

I have a very small frame.

I understand the sick feeling. I recently lost too much weight due to illness so have had to force myself to eat more as I was just too thin. My appetite had decreased, everytime I ate I would feel sick, but it's worked. Your stomach has shrunk too much!!

Also, replace low fat mayonaisse for full fat, use butter instead of margarine, full fat cheese instead of half fat etc.

You really are eating too low hon. :flowerforyou:

auddii

MFP is telling you to eat 1200 calories a day because you said you wanted to lose 2 pounds a week, which at your weight is not reasonable. Change your goals to half a pound per week, eat the calories it gives you, and eat back your exercise calories. It's not as hard as you think to add more calories. Eat peanut butter, put mayo or ranch on your wrap, cook with olive oil, eat a handful of nuts, add in an avocado, put peanut butter or full fat yogurt in your smoothie.

EmmaReed84

I am getting so frustrated lol...

Today I have had

Smoothie, toast with a cheese slice... TWO gingerbread cookies, Chicken wrap with a spicy sauce lettuce and cucumber and tonight for tea I am just about to have pasta with spicy tomato and pepperoni sauce... I have also had an apple and two cups of coffee with one sugar.

Calorie intake is 1,111 I have changed my goal for 1lb a week and it has increased my intake to 1,310, I am still 199 off and tonight is my gym night where my trainer has done me a work out which should burn between 300-400 calories....

So does that mean I seriously need to eat another 400-500 calories today to make sure I reach my calorie intake? I feel sick just thinking about it might have to have a burger LOL!!!!

Oh and P.S... I don't like peanut butter... wish I did now LOL

phildawson75

If you factored in that gym activity into your avg TDEE then that's accounted for.

As an example if you set yourself as no/little activity your TDEE might be 1600 (and a goal of say 1350 to lose 1/2 lb a week). In this case you would log any additional exercise you wouldn't normally class as part of your avg day.

So if you did 400 cals of exercise you would log this and should really eat an additional 400 cals.


If however you said you have a lightly active lifestyle to include things like going to the gym twice a week then your avg would be higher across the week to compensate for the energy used. In this case it might be 1850 cals (with a goal of 1600 to lose 1/2 lb a week)
So it this case you wouldn't log the activity or need to eat more because you've already eating a higher amount.
--


As you have said 1,310 from 1lb a week loss, which is roughly 500 cal deficit, I assume your TDEE is to around 1810 set to lightly active to account for going to the gym.

So you wouldn't eat the gym calories on top.



However what people are suggesting is that your set to 1/2 lb not 1 lb making your goal probably around 1500

It sounds weird but when you eat at such a big deficit like you are currently doing the body is less likely to give up fat. It's very clever at keeping you alive by storing fat if it thinks it isn't getting another sufficient food. You need to be eating at a deficit to lose weight but not so much that your body holds onto the fat. This is why you are probably seeing no further loss.

The recommended deficit is TDEE - (20%). So as an eg with 1800 * 0.80 = 1440 cals is about idea for losing

auddii

I am getting so frustrated lol...

Today I have had

Smoothie, toast with a cheese slice... TWO gingerbread cookies, Chicken wrap with a spicy sauce lettuce and cucumber and tonight for tea I am just about to have pasta with spicy tomato and pepperoni sauce... I have also had an apple and two cups of coffee with one sugar.

Calorie intake is 1,111 I have changed my goal for 1lb a week and it has increased my intake to 1,310, I am still 199 off and tonight is my gym night where my trainer has done me a work out which should burn between 300-400 calories....

So does that mean I seriously need to eat another 400-500 calories today to make sure I reach my calorie intake? I feel sick just thinking about it might have to have a burger LOL!!!!

Oh and P.S... I don't like peanut butter... wish I did now LOL

Yup. You could also go for ice cream

Sincere24

I was at your weight about a month a half ago so I know what you're going through. Personally I found given that we have less to lose and are small are TDEE is more in the 1800-1900 ballmark. I exercise 4-5x a week, running on average 20 miles.

Personally I try to stick to anything between 1200-1500, I practise intermittent fasting so such calorie ranges are easier to sustain. On average I don't expect anything more than a 1lb per week...if that.

Reassess your goals, you can't expect to loose what you did earlier unless you start exercising like mad or have a considerably higher metabolism given your new practise of weight lifting.

2-3lbs loss per month seems appropriate but no more.

If you find it hard hitting 1200kcals try throwing in some healthy fats (oil oil, avocado, nut butters) into your diet. 1tbs of pb is roughly 90kcals, 1tbs of oil is aprox 80kcal. You can eat more.

dangerousdumpling

You can do some simple things like add cheese to your wrap at lunch and drizzle some olive oil or sprinkle some parmesan cheese on your pasta at night. Or have a glass of wine. Or add a mid-day snack.

Have you tried almond butter?

tigerblue

I totally undersand. I'm similar in height to you, and weigh a little less, since I am now maintaining.

It is difficult for us small gals. Our bodies just don't need as many cals as others.

Check out the "In Place of a Road Map" group. There is a spreadsheet link that will help you find out more closely how many cals you burn. Then eat 10% less than what you burn. (10% less than TDEE)

Unfortunately we small gals still don't get many cals without some good calorie burning cardio on most days!

Good luck.

EmmaReed84

I cannot thank you guys enough, this has given me the boost I needed, I was getting a bit down hearted LOL. My goal is to get to beach body ready by16th June when I go on my first abroad holiday in 14 YEARS! I have several pretty bikinis I have my eye on!

I added a sprinkle of cheese to my pasta which bumped it up, I am just reading up on that "in place of a road map thingy, I am tad confused by all.

I went on something and it said my BMR is 1358.55 I am at the gym so will ask them to do the body fat thingy, and the TDEE I am still trying to get to grips with,

I am a childminder, I have two children of my own (7 and 4) and care for another two (3 and 2), so generally always on my feet rushing about here and there with between 3-5 school runs a day. So it is not like I am sat at an office desk all day,

I really cannot thank you guys enough! *massive hugs to you all*

rileamoyer

Open your diary so folks can help you analyze your activities and food choices/intake.

EmmaReed84

Sorry... me again *blush*

Now I am totally confused... OK so one site says TDEE is 1859 and BMR is 1358.55... Then another place says BMR 350 and TDEE 482

Can someone please explain this to me is really dumb, stupid and utterly thick terms please LOL...

So if I am 28 years old, weigh 125lbs and am 5ft 2in... I am lightly/moderately active day to day and go to the gym for about 1 hour twice a week and roughly burn 300-400 cals....

What the heck should my calorie intake be???? My head hurts lol!!!!

EmmaReed84

Open your diary so folks can help you analyze your activities and food choices/intake.

Done... hmmm feel embarrassed LOL!

What I need is someone to look at my food, see what I like to eat and then TELL me what to eat... ha ha ha!

I have not filled in all days as some days I simply do not get time. Then the next day I forget some of what I have had so it would not be a true reflection of that day, if that makes sense

Sincere24

BMR is basically the amount your body needs to sustain itself whereas TDEE takes into account your activity level.

So I'm assuming you selected the moderate/light option to get that TDEE. If that's the case then subtract 10% or 20% from that depending on how agressive you want to be in attaining a weekly goal.

The rule of thumb is not to eat below your BMR. So I would start eating at least 1355 for now, and then the occasional treat day where you can eat 1600-1700.

EmmaReed84

BMR is basically the amount your body needs to sustain itself whereas TDEE takes into account your activity level.

So I'm assuming you selected the moderate/light option to get that TDEE. If that's the case then subtract 10% or 20% from that depending on how agressive you want to be in attaining a weekly goal.

The rule of thumb is not to eat below your BMR. So I would start eating at least 1355 for now, and then the occasional treat day where you can eat 1600-1700.

Sorry for being such a dunce. So do I make sure that my daily intake is 1355 including gym days (as in eat the extra calories burned) or do I eat 1355 calories, full stop regardless of extra calories burned.

I am so sorry for asking so many questions I am very quickly going to be known as the thickest person on this site LOL!

skinnyinnotime

Your BMR is what your body needs if you were to just lay still in bed all day, so really you shouldn't be going below this.

Your TDEE is what your body uses throughout the day and what you would need to maintain that weight. If you work out your TDEE and -15-20% that should be your calories for weight loss.

HTH.