Getting so depressed - about to give up...

rowdylibrarian · September 2012

Okay, so some people were bumping for updates. It's been a little over three weeks since I started upping my calories and lifting weights. So far, what's happened is: nothing.

No weight loss, no inches lost, no clothes fitting differently. Actually that's true for the whole 3.5 months that I've been doing this.

Since that day I posted, for the last 3.5 weeks, here are the stats (reminder-5'3" ,157 lbs, 39 years old, BMR 1326):

Week 1-Average Weekly TDEE cut 19%, Average daily calorie deficit 371, Average calories eaten1508, Average TDEE 1879
Week 2-Average Weekly TDEE cut 14%, Average daily calorie deficit 262, Average calories eaten1607, Average TDEE 1870
Week 3-Average Weekly TDEE cut 16%, Average daily calorie deficit 297, Average calories eaten1568, Average TDEE 1897
(so far this week for Week 4 below:)
Week 4-Average Weekly TDEE cut 14%, Average daily calorie deficit 287, Average calories eaten1670, Average TDEE 1958

Am I still eating too little? How soon until I should panic, and realize that I really AM a Special Snowflake?

Yanicka1 · September 2012

Do you faithfully use your kitchen scale? Eyeballing portion is the best way to destroy a deficit.
Second.......I went 6 months without being able to measure any difference. What kept me going was pictures. Every month I was seeing small difference.

Good luck

rowdylibrarian · September 2012

I am faithfully using my kitchen scale, and not trying to eyeball!

jenniekw · September 2012

Rowdy I am right there with you, only thing changing is my strength that's it... =(

jayliospecky · September 2012

Do you faithfully use your kitchen scale? Eyeballing portion is the best way to destroy a deficit.
Second.......I went 6 months without being able to measure any difference. What kept me going was pictures. Every month I was seeing small difference.

Good luck

^^This, about the pictures.

You can be doing everything right, but the changes will take time, and can be hard to see. I would recommend you stick with what you're doing another 2 weeks. Whenever I've tried something new, (i.e., increasing calories) I tried to give it 6 weeks (8 is even better) to see what happened. Then I'd reevaluate, and ask myself honestly if I was underestimating my food intake, or overestimating my exercise. For me, I finally had to risk eating more. More than what I *thought* I should eat based on my BMR and TDEE. So right now I am NETTING 1700 or more daily, and I am losing. Slowly but surely. So I am eating 1700 even on a sedentary day, but usually I workout and eat those calories back, too.

Did you take any pictures 4 weeks ago? Even if they're just for yourself, they're SO useful. And be patient. Stick with it long enough to really see any changes/results, and then reevaluate from there. As a good friend of mine says, "This isn't a sprint to the finish line." You've got time. You can do this.

Lattegurl · September 2012

Bump

rowdylibrarian · September 2012

You are probably right about the pictures. I'm not sure what to take them in, though, since MFP has been so militant lately about any skin showing. I was thinking that a sports bra or tank top and stretch pants might be good, but if I ever want to put up "before and after" pictures, maybe not.

I should probably just keep going for a couple more weeks, and try to make sure that I am actually getting up to at least 1650 every day. Or maybe I need to up my calories a little more?

Hendrix7 · September 2012

I'm exercising, mostly by walking, 3-4 times per week

That's just not going to cut it IMO.

Based on your stats you are trying to getting down to a pretty lean level of body fat.

I would do the opposite, leave calories the same but increase TDEE by incorporating some lifting or at least some higher intensity exercise. (this is the g-flux principle essentially)

You might not get much of a drop in scale weight but body composition will definitely benefit (which is really why we are all here)

brneydgrlie · September 2012

So before you give up, I took a look at your diary, and here are my suggestions.

1) Your daily protein is too low. Change your macros and aim for 1 gram of protein for every lb of lean muscle you want/have.
2) You are eating veggies, which is good,
3) but you are also eating a lot of useless carbs and processed foods (tortillas, ice cream, alcohol). Try cutting these back to only once or twice a week.
4) Also, try to cut out processed, prepackaged foods. They often have more sodium, sugar, and preservatives that could be slowing your weight loss.

Also, when was the last time you had a physical? Make sure there are no hormonal issues (like PCOS or underactive thyroid) hindering you, as well as checking for vitamin deficiencies (like Vitamin D3). These can wreak havoc with metabolism and immune function and bring weight loss to a standstill.

jayliospecky · September 2012

You are probably right about the pictures. I'm not sure what to take them in, though, since MFP has been so militant lately about any skin showing. I was thinking that a sports bra or tank top and stretch pants might be good, but if I ever want to put up "before and after" pictures, maybe not.

I should probably just keep going for a couple more weeks, and try to make sure that I am actually getting up to at least 1650 every day. Or maybe I need to up my calories a little more?

Even if they are just for your own use, TAKE. THE. PICS. You may want to use them someday. Or maybe you'll want to show them to some friends you trust when you feel like you need a second opinion. I have friends who show me their pics and say "I don't know, do you think there's a difference?" And I'm like, "Heck, YEAH, you look AMAZING!!"

There really can be lots of changes that don't show up on the scale or measuring tape.

Helloitsdan · September 2012

Okay, so some people were bumping for updates. It's been a little over three weeks since I started upping my calories and lifting weights. So far, what's happened is: nothing. No weight loss, no inches lost, no clothes fitting differently. Actually that's true for the whole 3.5 months that I've been doing this.

Since that day I posted, for the last 3.5 weeks, here are the stats (reminder-5'3" ,157 lbs, 39 years old, BMR 1326):

Week 1-Average Weekly TDEE cut 19%, Average daily calorie deficit 371, Average calories eaten1508, Average TDEE 1879
Week 2-Average Weekly TDEE cut 14%, Average daily calorie deficit 262, Average calories eaten1607, Average TDEE 1870
Week 3-Average Weekly TDEE cut 16%, Average daily calorie deficit 297, Average calories eaten1568, Average TDEE 1897
(so far this week for Week 4 below:)
Week 4-Average Weekly TDEE cut 14%, Average daily calorie deficit 287, Average calories eaten1670, Average TDEE 1958

Am I still eating too little? How soon until I should panic, and realize that I really AM a Special Snowflake?

IMO you probably arent a light activity person.
How many steps are you taking per day?

rowdylibrarian · September 2012

IMO you probably arent a light activity person.
How many steps are you taking per day?

If I average the last four weeks, I've been taking 5,463 per day. I am starting to wonder if my Fitbit is catching all of my steps, though, because I used to average more like 7,000 per day. Since I stopped doing very many walks, my steps have come down. I'm lifting weights three times per week, and trying to "lift heavy", as follows:

Bench Press - 3 sets of 5 reps (3x5) (at 65 lbs)
Seated Row - 2x15 (at 72 lbs? it might have been 80 something)
Overhead press - Dumbells or machine - 2x15 (10 pound dumbbells)
Pullups or lat pulldowns - 2x15 (at 48 lbs)
Deadlifts - 2x15 (at 65 lbs)
Squats 2 x 15 (at 75 lbs)
Lunges - 10 each leg * 2 (10 lb dumbbells)

I'm not sure how many calories that burns per time, but my HRM said 400 for the hour I did the other day. That may or may not be accurate, I suppose.

Hendrix7 · September 2012

IMO you probably arent a light activity person.
How many steps are you taking per day?

Bench Press - 3 sets of 5 reps (3x5) (at 65 lbs)
Seated Row - 2x15 (at 72 lbs? it might have been 80 something)
Overhead press - Dumbells or machine - 2x15 (10 pound dumbbells)
Pullups or lat pulldowns - 2x15 (at 48 lbs)
Deadlifts - 2x15 (at 65 lbs)
Squats 2 x 15 (at 75 lbs)
Lunges - 10 each leg * 2 (10 lb dumbbells)

not enough weight and too many reps.

Assuming you are happy with your form, go heavier so you're within the 5-10 rep range. increase the number of sets to 3.

tbellamy1 · September 2012

I think your cut is to large. 2-300 calories 10%-15% cut is enough. And maybe your activity level is more than you think it is.

roguestates · September 2012

thanks for this post. I'm facing similar problems with similar stats (5'2, 160 lbs, eating 1500 net)

MeDoula · September 2012

One thing I would do differently if I could go back in time is doing the reset at the beginning of increasing calories. I went from 1200-1400 cal to 1800 cal for couple weeks and nothing happened after initial 3 lb gain. My body accepted 1800 cal as it's new TDEE. I completed a 8 week reset with my real TDEE and wish I had done it much sooner so this is my recommendation to you. It sounds like you are still not eating enough considering that you lift.

norcal_yogi · September 2012

I'm exercising, mostly by walking, 3-4 times per week

That's just not going to cut it IMO.

i tend to disagree...she should be able to drop most of the intended fat by keeping active and eating less than what the TDEE is for her body (that, IMO is where many of us are left quessing) ...especially since most of weight loss is connected to what/how much we eat. exercising and staying active (including weight bearing activities) are awesome and should help retain muscle. hormones come into play as well.

Yanicka1 · September 2012

IMO you probably arent a light activity person.
How many steps are you taking per day?

Bench Press - 3 sets of 5 reps (3x5) (at 65 lbs)
Seated Row - 2x15 (at 72 lbs? it might have been 80 something)
Overhead press - Dumbells or machine - 2x15 (10 pound dumbbells)
Pullups or lat pulldowns - 2x15 (at 48 lbs)
Deadlifts - 2x15 (at 65 lbs)
Squats 2 x 15 (at 75 lbs)
Lunges - 10 each leg * 2 (10 lb dumbbells)

not enough weight and too many reps.

Assuming you are happy with your form, go heavier so you're within the 5-10 rep range. increase the number of sets to 3.

She is doing the new rules of lifting for women. The number of reps go down after the first few weeks. It help newbies with form.

MeDoula · September 2012

Heres the deal:

Insulin resistance sucks!
You probably have it.

You cant walk it off.
You can jog it off.
You cant sprint it off.
You cant jump rope it off.

So you have successfully proven that cardio wont break your playeau.
You wont lose weight using cardio.

So now you need to switch gears and look for ways to cause the insulin resistance to stop.
This will effect nutrient partitioning and allow you to lose weight.

How?

Fasting or weight training.
Or both at the same time.

So if you love your walks and cannot fathom picking up a barbell then you could try the fasting part to see if you get movement.

Eat during the day till 10pm then stop.
Resume eating the next day at 2pm.
Thats an easy 16 hour fast.

Youll notice once you get used to it that you no longer get emotionally hungry.
Youll understand true hunger hormones and how they work.
Plus youll be eating bigger meals.
Plus youll be taking advantage of metabolic functions that wont happen in a fed state.

Weight lifting or body weight work will also break insulin resistance.
Google "Convict conditioning" for body weight work.
Join a Gym for $20 a month and youll only need 3hours a week doing Strong lifts 5x5.
Thats monday, weds and friday.
And in 12-14 weeks when you are squatting more than the little ***** upper body guys in the gym, send me a PM like so many other women who couldnt believe it.

You cant take weight loss and think that its just 1 thing.
The body adapts.
You need to keep it on its toes!

PM me next time you come across trouble and i'll help you.
I'm always connected!

Also how did you come up with your numbers?
Did you have the run or did you do them yourself?
You may have something factored in wrong.

How many hours should the fast be in order to help with insulin resistance? Hours per day? Weeks? Is this something that you just stick with for the rest of your life? Does it matter when you stop/start eating or does it have to be 10pm-2 pm? I always thought that breakfast was the most important meal and that's what gets the metabolism going. I have a hard time to get going in the mornings as is. Skipping breakfast completely would make me a mess.

rcb1963 · September 2012

I encourage you to take pictures. I took them when I started and finished stage two of the NRLFW. I didn't see a lot of difference except slightly in my stomach area. The scale has only went down 1.5 lbs sine August 1. I keep at it -lifting and eating more because I actually feel better, sleep better.

rowdylibrarian · September 2012

Thank you for your responses. I'll see if I can convince my husband to take some scantily clad pictures of me. I'm sure I'll have to twist his arm really hard. Lol!

I actually do have an under-active thyroid problem, but it should be under control, according to my last test results. I've heard good things about increasing Vitamin D. Out here in the Midwest, we are all chronically short on it! The doctors around here don't even test for it anymore, because EVERYONE is too low. Not to mention the fact that I burn to a crisp after about 10 minutes of sun exposure, so I don't get a lot of sunlight, either.

The reset idea intrigues me, but I admit that I don't know much about it. I've heard people say that it was a miracle, and I've heard other people say that it was complete quackery. Thoughts?