Keep making progress... 30 lbs down

valeriejean1407
valeriejean1407 Posts: 35
in Health and Weight Loss
Hi all :)

So I am 30 lbs in on my journey to 100+ lbs lost. I feel like I am hitting a plateau and am looking for some advice on how to modify my diet and exercise to continue to weight loss.

My diet currently consists of 2 protein shakes (1 for breakfast, 1 for lunch), 2-3 healthy snacks throughout the day, and 1 well-balanced dinner everyday. My calorie intake ends up being around ~1500-1700 daily. FIRST, before anyone discredits the shakes, I really enjoy having the structure and an ultimate go-to meal. It has been working very well so far and I am not hungry throughout the day. I have a very crazy schedule so I like the convenience.
I go to the gym 5-6 days a week (depending on work schedule) and burn anywhere from 600-1000 calories between primarily cardio and weight-lifting.

Any suggestions from people who have struggled with this when getting to a certain point? I feel that I could use a change in either my diet, exercise, or both to keep me making the progress I have been getting used to seeing. Any help would be appreciated! :)

Replies

  • castell5
    castell5 Posts: 234 Member
    Wont hear me discredit your shakes. I use two different ones myself and have been for oh, I don't know maybe 15 or better years?
    I posted some healthy recipes in a blog today (my first blog ever!)
    Take a peek if you are interested and add me if you like as a friend.
  • valeriejean1407
    valeriejean1407 Posts: 35
    Wont hear me discredit your shakes. I use two different ones myself and have been for oh, I don't know maybe 15 or better years?
    I posted some healthy recipes in a blog today (my first blog ever!)
    Take a peek if you are interested and add me if you like as a friend.

    Great, thank you!
  • apexgtp
    apexgtp Posts: 64 Member
    Your net calories are WAY too low! Some days you're telling me you're only taking in 500 calories NET?! I would drop the shakes and eat a real meal. Or cut back at the gym.
  • Rayman79
    Rayman79 Posts: 2,009 Member
    You have probably hit a plateau because your body has adjusted to a very low calorie impact. I would make a guess that the first 30lb came off pretty quickly, but it has gradually slowed to a crawl recently?

    The fact is you are on a low calorie diet, and getting significant exercise. You are netting between 500 and 1100 calories per day, and this is too few for you to succeed long term.

    I understand the appeal of having shakes (and do it myself some days too) but you need to eat more. You are also likely missing out on a range of macro nutrients by eating this way which will not help your cause in the long term. Though we'd be able to better judge this if we could see your diary.

    As far as practical advice I would give:
    Slowly up your calories to get your metabolism back up to where it should be
    Add some more food to your diet (you could even start by throwing some fruits/veg into your shakes or having them prepared and packaged up to make them convenient to eat wherever you are.
    Of lesser importance is your exercise routine, but your body does adjust to your exercise patterns so mixing things up may help there also.
  • valeriejean1407
    valeriejean1407 Posts: 35
    Your net calories are WAY too low! Some days you're telling me you're only taking in 500 calories NET?! I would drop the shakes and eat a real meal. Or cut back at the gym.

    That's some of the questions I was looking to have answered. I have heard mixed opinions on eating back calories burned or keeping a low net. I feel like I'm definitely getting to a point where my body isn't tolerating the low net cals. I am thinking I will upping my calories and testing out how it works out. Thanks for the input!
  • valeriejean1407
    valeriejean1407 Posts: 35
    You have probably hit a plateau because your body has adjusted to a very low calorie impact. I would make a guess that the first 30lb came off pretty quickly, but it has gradually slowed to a crawl recently?

    The fact is you are on a low calorie diet, and getting significant exercise. You are netting between 500 and 1100 calories per day, and this is too few for you to succeed long term.

    I understand the appeal of having shakes (and do it myself some days too) but you need to eat more. You are also likely missing out on a range of macro nutrients by eating this way which will not help your cause in the long term. Though we'd be able to better judge this if we could see your diary.

    As far as practical advice I would give:
    Slowly up your calories to get your metabolism back up to where it should be
    Add some more food to your diet (you could even start by throwing some fruits/veg into your shakes or having them prepared and packaged up to make them convenient to eat wherever you are.
    Of lesser importance is your exercise routine, but your body does adjust to your exercise patterns so mixing things up may help there also.

    Great advice... thank you for the help!
  • nc805397
    nc805397 Posts: 223 Member
    I've lost 30 lbs myself as well! Go us! :)

    I have to agree to eat a bit more so you can have the energy to try new workouts. Sounds like you're looking to spice up your workout routine. Try a new class you have always been afraid to try! That's what I did twice this week! I went to this daring Burlesque Barre dance bootcamp and I got my a** kicked but it was so worth it (and the burlesque part is a HUGE confidence booster I must say). try a new cardio or maybe an aqua class :) Something to keep you interested in going to the gym and something new to work those muscles! I am a huge fan of Hot Yoga, give it, or regular yoga a try. I've been doing yoga consistently 4-5 days/week and I feel fabulous after every class.

    Remember food is your friend, so don't be afraid to give your body what it is working so very hard for! It needs sufficient energy to keep losing weight!

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