If you've lost 80-100lbs - Weight loss slow down?

Icedcoffee29
Icedcoffee29 Posts: 139
in Health and Weight Loss
When did your weight loss start slow down? I mean like .5-1lb a week or stay the same for a couple weeks, then lose? Just curious. I have lost close to 60 and my weight loss has seemed to really slow, but I have also added in weights so I know that I am likely gaining muscle too.

Replies

  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    When did your weight loss start slow down? I mean like .5-1lb a week or stay the same for a couple weeks, then lose? Just curious. I have lost close to 60 and my weight loss has seemed to really slow, but I have also added in weights so I know that I am likely gaining muscle too.

    First, you won't be gaining muscle while on a calorie deficit. To build muscle you need a surplus of calories instead of a deficit. Your muscles will retain water with strength training along with any change of an exercise routine. You actually lose muscle in a deficit. You can retain a large portion of that muscle with enough protein, heavy lifting and a smaller deficit.

    Secondly, if you are noticing your weight loss slow than you need to try new things. Change up how much you are eating. Change what you do for exercise. Change the intensity or he duration of exercise you do.

    When you get down to the last little bit your losses should be slower. You need to make your deficit smaller as you lose. The smaller you are the smaller deficit you should have. Higher deficits mean more muscle loss. Also, going off too low of calories for too long will cause your body to adapt to burn less calories via your BMR.
  • Icedcoffee29
    Icedcoffee29 Posts: 139
    Wow thanks so much! I recently up my calories, but think I need to up them more. I have a friend who just became a certified personal trainer, we are going to be chatting.
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    If you have been on a deficit for a while (which I'm guessing you have since you have done great and lost 60lbs!) it might be good to go up to maintance for a week or two. Doing that can help you avoid a plateau. Than drop your calories down to about 20% under your TDEE.
  • Icedcoffee29
    Icedcoffee29 Posts: 139
    If you have been on a deficit for a while (which I'm guessing you have since you have done great and lost 60lbs!) it might be good to go up to maintance for a week or two. Doing that can help you avoid a plateau. Than drop your calories down to about 20% under your TDEE.

    Thanks! I have been reading a lot on this and think I may need to do this. It sounds so crazy to me, that is why I just haven't but I know from here it works. lol I have been eating at around 1250-1300 for awhile. Yeah that is sorta low huh.
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    That is quite low. Going too low for too long will increase muscle loss.

    Whenever you increase calories you will gain temporarily. IT is NOT fat gain though... it is just water retention from an increase of intake.
  • Icedcoffee29
    Icedcoffee29 Posts: 139
    That is quite low. Going too low for too long will increase muscle loss.

    Whenever you increase calories you will gain temporarily. IT is NOT fat gain though... it is just water retention from an increase of intake.

    Thanks so much! These boards have been very helpful!
  • Icedcoffee29
    Icedcoffee29 Posts: 139
    Ok so I am slowly adding in more calories, wk 1 150, wk 2 200, and wk 3 100. Sort of scary to do.
  • PinkLinda
    PinkLinda Posts: 16 Member
    one of the things I have learned is being sure to EAT! I have to up my calories as my nutrition advisor had them at 1200 for weight loss...however because I have increased excercise/weights etc they need to go up. But it has to be good calories. Lean proteins, vegetables... be careful with 'supplements' I enjoy my protein shake w/spinach/banana after morning workouts.....it is scary to add in calories but be sure it is good calories and less 'sugars'. keep in mind too there are good sugars and the timing too is important.

    I've notice difference in my body but the #number has stayed the same the past two months....so recently I upped my calories. I'm feeling better.....and I know too that I am 'feeding' my muscles as well.
  • kingofcrunk
    kingofcrunk Posts: 372 Member
    My weight loss slowed down about 2 months ago. After I'd lost about 70-80 pounds.
  • nannybubbles
    nannybubbles Posts: 55
    Thanks for bringing this up and for the knowledgeable replies... this helps me too.

    What I have done, naturally, to get me this far appears to be stalling and this is when I need to learn information like this .... seems it's time to listen to the science bit now !

    Having a weekend off ..... just winging it... then will start again on Monday .... thank you, both.
  • Icedcoffee29
    Icedcoffee29 Posts: 139
    one of the things I have learned is being sure to EAT! I have to up my calories as my nutrition advisor had them at 1200 for weight loss...however because I have increased excercise/weights etc they need to go up. But it has to be good calories. Lean proteins, vegetables... be careful with 'supplements' I enjoy my protein shake w/spinach/banana after morning workouts.....it is scary to add in calories but be sure it is good calories and less 'sugars'. keep in mind too there are good sugars and the timing too is important.

    I've notice difference in my body but the #number has stayed the same the past two months....so recently I upped my calories. I'm feeling better.....and I know too that I am 'feeding' my muscles as well.

    Thanks! Yes Good Calories are key. So lean meats, nuts, brown rice I am thinking!
  • abheshek
    abheshek Posts: 525 Member
    actually my weight loss has become even more rapid

    primarily due to working out a lot, studying for long hours(i am an engineering graduate) and eating less...
  • Icedcoffee29
    Icedcoffee29 Posts: 139
    Thanks for bringing this up and for the knowledgeable replies... this helps me too.

    What I have done, naturally, to get me this far appears to be stalling and this is when I need to learn information like this .... seems it's time to listen to the science bit now !

    Having a weekend off ..... just winging it... then will start again on Monday .... thank you, both.

    Your weight loss is amazing! Great job!
  • AwesomeSquirrel
    AwesomeSquirrel Posts: 644 Member
    I lost 35 kg and then got stuck for almost a month - now I've lost another 5 kg in the last 2 weeks. Patience is key - personally I would not be too quick to "switch it up" if you still have a considerable amount of weight to lose.

    I started this in July last year and have had MFP set on a -2 lbs per week setting the entire time except for 2 weeks in December (set on maintenance, stuck to it) and another week on maintenance late january when I was ill.
  • Icedcoffee29
    Icedcoffee29 Posts: 139
    I lost 35 kg and then got stuck for almost a month - now I've lost another 5 kg in the last 2 weeks. Patience is key - personally I would not be too quick to "switch it up" if you still have a considerable amount of weight to lose.

    I started this in July last year and have had MFP set on a -2 lbs per week setting the entire time except for 2 weeks in December (set on maintenance, stuck to it) and another week on maintenance late january when I was ill.

    Great job! Can I ask do you exercise a lot?
  • AwesomeSquirrel
    AwesomeSquirrel Posts: 644 Member
    Icedcoffee: I suppose I do exercise a fair bit. I do ashtanga yoga 5-6 days per week and 3-4 runs. I eat back the majority of my exercise calories.
  • baroqueviolin
    baroqueviolin Posts: 47
    The first 50-60 came off pretty fast.... June through December... Since then it's slowed way down.....have lost 17 since Jan. 1, but it's been tough..... and I'm exercising more!
  • Icedcoffee29
    Icedcoffee29 Posts: 139
    I never eat my exercise cals back, so basically upping will be like eating them back I suppose. LOL

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