Tips for a plateaued weight?

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Replies

  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Actually, I think I need to change your GW because it set off a warning that it would make you below your BMR (which is 2203).

    I recalculated with your GW at 170lbs.

    At sedentary - you are at 2262 and -20% below that means you should set your calorie goal at 1800.

    If you are lightly active, it is 2592 and your calorie goal should be 2000. Honestly, unless you literally don't move at all during the day, I'd go ahead and set yourself at lightly active at a 2000 calorie goal.
  • ChrisParz
    ChrisParz Posts: 2
    5'10", 150lbs, and no exercise, just sitting around watching tv.

    No exercise at all? Well, I would suggest maybe taking a walk at least once a day or something...but that's just me.

    Okay, here is what I got for your #s and I put your CW at 221, just fyi.

    At sedentary you'd be at 2112. Since you want to eat -20% below your TDEE, you should set your calorie goal at 1600-1700.

    If you do decide to start exercising (for future reference) and you become Lightly Active, you'd need to set your calorie goal to about 1900.

    Agreed. I'd shoot for the 1600-1700 of clean foods. At least a much as possible. If there is good food around eat it, but watch your portions and eat the healthy stuff first (Like the veggies). I'd say it's doubtful you've plateaued given just one week. There are a lot of factors that could cause this, biggest one being just your fluctuation in water weight. It's also good to note that this calorie intake is at your current weight, as you lose weight this number will actually decrease, so if you do actually plateau it would be a good time to re-assess your BMR.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    5'10", 150lbs, and no exercise, just sitting around watching tv.

    No exercise at all? Well, I would suggest maybe taking a walk at least once a day or something...but that's just me.

    Okay, here is what I got for your #s and I put your CW at 221, just fyi.

    At sedentary you'd be at 2112. Since you want to eat -20% below your TDEE, you should set your calorie goal at 1600-1700.

    If you do decide to start exercising (for future reference) and you become Lightly Active, you'd need to set your calorie goal to about 1900.

    Agreed. I'd shoot for the 1600-1700 of clean foods. At least a much as possible. If there is good food around eat it, but watch your portions and eat the healthy stuff first (Like the veggies). I'd say it's doubtful you've plateaued given just one week. There are a lot of factors that could cause this, biggest one being just your fluctuation in water weight. It's also good to note that this calorie intake is at your current weight, as you lose weight this number will actually decrease, so if you do actually plateau it would be a good time to re-assess your BMR.

    Well, don't listen to this post. When I put these #s down, I didn't see that he would be below his BMR. I redid it and he should be more around 1800-2000 calories
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Actually, I think I need to change your GW because it set off a warning that it would make you below your BMR (which is 2203).

    I recalculated with your GW at 170lbs.

    At sedentary - you are at 2262 and -20% below that means you should set your calorie goal at 1800.

    If you are lightly active, it is 2592 and your calorie goal should be 2000. Honestly, unless you literally don't move at all during the day, I'd go ahead and set yourself at lightly active at a 2000 calorie goal.

    Ignore my first post with the 1600 and such. Follow this one ^.
  • maxman190
    maxman190 Posts: 7
    Alright! So, my goal is 1800-1900ish. I'm going to only eat products that I'm confident that I know the accurate calories and have an accurate nutrition label, unlike the chinese products with inaccurate labels.... I found a package of fish ball that was 4 calories per serving and each serving is 10 fish ball.... Thanks for all your help.
  • SanteMulberry
    SanteMulberry Posts: 3,202 Member
    Yikes! I just looked at your food diary. Going low-fat and eating simple carbs is absolutely the worst thing you can do to your body! Get Dr. Johnson's book and you will see why.

    You can take a look at my food diary to get ideas on how to nourish your body. My 1,500 calories is VERY different from your 1,500 calories in terms of nutrition. Three CUPS of white rice??? :noway: Seriously, there is not much but empty carbs there. I'm assuming you are a man and there is no way that your 1500 calories is enough to nourish a man's body--it isn't even enough for a child's body.

    Whoa..now hold on. Let's not bash the rice. He's Chinese. Asians take their rice seriously. Granted, I don't eat 3 cups in one meal..but I think that there is NOTHING wrong with the rice in your meal.

    He needs to work on portion control. Of course, I think he needs to also not skip lunch if he's eating that much at dinner because he's so hungry.

    When you restrict calories, you must make every calorie contribute toward good nutrition. I like white rice and eat it sometimes too but I understand that it isn't really very nourishing so I keep it to an occasional treat and limit my portion to 1/2 cup or less. White rice, like white bread, is calorie/carbohydrate dense and contributes to high blood sugar problems without contributing much toward good health.

    I work my rice in to my meals and have done just fine. And on my mother's side that is Japanese doesn't have high blood sugar problems. I think that eating anything in moderation is key. And when I say that, they eat at least 2-3 cups a day with lots of veggies and good protein.

    One thing that oriental folks have going for them is that the traditional diets contain little to no sugar and they also do a lot of bicycling, walking etc. The reason why they struggle with weight when they come here is that they adopt our ways and our diet. High blood sugar problems happen to those who are genetically pre-disposed to them and who eat a diet full of simple carbohydrates and sugars. Someone who is not pre-disposed to diabetes may get fat from our diet and lifestyle, but they won't necessarily become diabetic unless they get morbidly obese.
  • firedragon064
    firedragon064 Posts: 1,082 Member
    Congratulation on losing 23 lbs!
    Keep in mind, the weight loss rate is going to slow down. You are on the right track so just keep going with the same diet for another week to see if you still don't lose weight. If so then start play with your diet. When a person has lots of lose,he can eat
    below his BMR since the body will process differently than a person who has less body fat. There are several reasons that may cause a person not lose weight. When I eat chinese food, msg and sodium cause my body to gain water weight for 2 days.
    New exercise routine also cause the weight gain (swollen muscle). Also check out rice (renewal) diet and starch solution diet, both of these diet are focus on starch as main course. I'm doing the rice diet right now and it's easy for me to do since I like to eat rice & oatmeal.

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