One month with no weight change :(

douglerner
douglerner Posts: 237 Member
in Motivation and Support
This happened in December too, but it's frustrating. All through December my weight hovered between 100.0 and 100.8 kg. I was dying to break the 100 kg barrier by the end of the year.

Finally I did in January. Then for a month weight came down pretty quickly. I was only in the 99s for one day, and I rapidly got down to 95.8 kg.

But all through February my weight has been hovering mostly between 95.8 and 95.2. I have not seen it hit 95.0 yet. And the last 3 days it went from 95.2 to 95.6 and this morning to 96.0. That is exactly the same weight I was at one month ago today. A completely lost month. :(

I know I'm definitely not eating too many calories. And despite the worries some people had in December I'm pretty sure I'm not eating too few either.

My gross calorie intake each day this past week, for example, has been:

1605
1549
1353
989 <- OK this one was pretty low (ultra busy work day)
1451
1486
1356

Not anywhere near starvation-mode levels. And my exercise has been moderate - about 220 calories worth of indoor cycling a day.

I promised myself I wouldn't get frustrated after getting below 100 kg. But I'm frustrated again now.

doug
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Replies

  • douglerner
    douglerner Posts: 237 Member
    Oh, my total weight loss since last May has been 73 lb by the way.

    doug
  • ajnlee25
    ajnlee25 Posts: 56 Member
    Maybe you've gained muscle. Have you taken any measurements? Even though we want to see the scale go down the important thing is that you are healthy. Eat right and exercise, and its okay if the scale isn't moving. Change up the exercising too. Sometimes our bodies start to expect what we are doing, and it no longer helps us loose weight. Hope this helps.
  • douglerner
    douglerner Posts: 237 Member
    I've gained just a little bit of muscle from resistance training. Nothing to write home about. I haven't taken any measurement.

    I do have to lose like another 20 kg though!

    doug
  • mockchoc
    mockchoc Posts: 6,573 Member
    1605 -220 = 1385 net
    1549 - 220 =1329 net
    1353 - 220 =1133 net
    989 <- OK this one was pretty low (ultra busy work day) - 220 = 769 net
    1451 - 220 = 1231 net
    1486 - 220 =1266 net
    1356 - 220 = 1136 net

    Yes you are NOT eating enough. It's barely enough for a small woman.
  • calibriintx
    calibriintx Posts: 1,741 Member
    1605 -220 = 1385 net
    1549 - 220 =1329 net
    1353 - 220 =1133 net
    989 <- OK this one was pretty low (ultra busy work day) - 220 = 769 net
    1451 - 220 = 1231 net
    1486 - 220 =1266 net
    1356 - 220 = 1136 net

    Yes you are NOT eating enough. It's barely enough for a small woman.

    ^THIS. Your gross calories aren't what matter - it's your net, and you're not netting nearly enough. Eat more food!
  • jennaji
    jennaji Posts: 1
    I'm just getting started on my weight loss journey and am feeling frustrated by the lack of weight I have lost with calorie counting and exercise. My doctor told me that I should be doing 6 days of cardio with a minimum of 30 minutes per workout to lose weight. It's hard to get to that number so I try to go at least 4 days a week and spend about an hour. I know that by not following doctors orders I really can only expect to maintain weight, so my suggestion to you would be to increase the intensity and frequency of your workouts. Don't skimp on your calories but don't go over either. If your body feels like you are working harder but it isn't getting the nutrition it needs to keep up your not doing yourself any good. Good luck!
  • mockchoc
    mockchoc Posts: 6,573 Member
    Work out how many calories you should be on from this tool

    http://scoobysworkshop.com/calorie-calculator/
  • douglerner
    douglerner Posts: 237 Member
    Well, I'll try to eat more and see if that helps.

    But starvation mode isn't supposed to kick in until under 1,000 calories per day.

    Anyway, I'll add some extra tofu or something with protein in it to add a few hundred calories a day and see if that (despite what seems like common sense to me) actually sparks weight loss again.

    Thanks,

    doug
  • douglerner
    douglerner Posts: 237 Member
    Gained 0.4 kg this past week. Sigh. Eating more seems to just add a bit more weight every day. Common sense.

    doug
  • valeriewxy
    valeriewxy Posts: 418 Member
    You might really be eating too little :) Those look like my calorie intake, and I'm 1.63m and 68 kg :)
  • kelleyannclemons
    kelleyannclemons Posts: 71 Member
    When you increase your calories, you need to give it some time for the weight to go back down. You will end up gaining a little bit until your body recognizes that it doesn't need to store the fat any longer from when you were eating a lower amount of calories.

    I hit a plateau like this in December. I hovered between 152 and 154 lbs. Started a higher calorie intake in February, and after two weeks, I finally dropped below the 150 lb mark. I ended up gaining weight up to 155 lbs during that time, and then my weight finally dropped below 150. I am currently sitting at 147-148 lbs.

    Just give it time. Hope this helps!
  • gooellie
    gooellie Posts: 39
    This whole where starvation mode kicks in isn't 1000 cal or 1200 cal or blah blah blah it's actually your bmr this is your minimal amount of calories your body needs to sustain life and carry out its metabolic function. So everyone weighs different so everyone has a different bmr. You need too look into what your bmr is and never eat below that number.
  • douglerner
    douglerner Posts: 237 Member
    According to the BMR calculator at http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php my BMR is 1870 calories/day.

    Since adding a few hundred calories a day this week I'm right about at that.

    Well, I'll give it another week or so to see what's happening.

    doug
  • Sunny820
    Sunny820 Posts: 11 Member
    Hi Doug, I don't know if you have dietary restrictions or what, but I noticed that your go-to for increasing your calories was to add more tofu. Some people find that tofu and soy-based products have negative effects such as weight gain and depressions. If you are eating a lot of this food (TVP, tempeh, tofu, textured soy protein in fake burgers, etc), maybe scale back or eliminate it for a month or two and see if it makes a difference for you. It doesn't bother everyone, but something to consider if you are having trouble.

    Also, remember that weight loss isn't linear, but rather tends to come off in chunks. Keep with your program, maybe add a little more intensity to one of your workouts and hopefully you'll see another breakthrough soon. Good luck.
  • Preesy
    Preesy Posts: 37
    Hi Doug. I've had a similar problem to what you are experiencing, and have gone through it a couple times now. I've lost around 80 pounds so far and I usually hit these plateaus for 3 or 4 weeks at a time. It is frustrating and to say the least it can discourage even the most devoted dieter out there.

    That being said, you have lost quite a bit already, so what you have been doing works for you. Don't panic and start changing things up too much. I do agree you might be eating too little though. Remember that the numbers you see from websites or tools to calculate things such as your BMR are guidelines and not set in stone. When adjusting your caloric intake you don't need to increase or decrease by several hundred calories. Also, I don't think you mentioned your height in your original post so it's hard to tell how accurate 1800ish calories even sounds. I'm 5'10" (~1.78 meters) tall and the BMR website you linked showed my BMR for my current weight to be 1,910. I had a bioelectrical impedance test done at the gym last week and my BMR was calculated at 2,118. (I know the accuracy of BI testing is questionable, I'm just using what I have experienced as an example.)

    Point being here is that no one person is the exact same as another. Everything I have read says that 1,200 should be the bare minimum someone eats in order to receive proper nutrition from their food. Since you exercise regularly you need to eat a little more. I would suggest sticking to around 1,500-1,800 net calories a day and maybe swap up your exercise a little. If you've been doing time on the bike everyday without changing it up your body may have grown used to it and it has become less effective. I have been consistently consuming 2,000 calories a day and usually burn between 400 and 600 a day. This has given me solid results. Don't be in too much a hurry. Slow and steady wins the race, after all! =)
  • ahamm002
    ahamm002 Posts: 1,690 Member
    Hi Doug, I don't know if you have dietary restrictions or what, but I noticed that your go-to for increasing your calories was to add more tofu. Some people find that tofu and soy-based products have negative effects such as weight gain and depressions. If you are eating a lot of this food (TVP, tempeh, tofu, textured soy protein in fake burgers, etc), maybe scale back or eliminate it for a month or two and see if it makes a difference for you.

    Good point, is the OP a vegetarian or vegan? If not, try protein from animal sources instead.

    Also, remember that weight loss isn't linear, but rather tends to come off in chunks. Keep with your program, maybe add a little more intensity to one of your workouts and hopefully you'll see another breakthrough soon. Good luck.

    very true! Patience is important.
  • douglerner
    douglerner Posts: 237 Member
    Thanks for your notes, people.

    Preesy, you seem to be doing extremely well!

    I'm sort of hoping that it's turned into one month plateau followed by one month loss. I can live with that pattern.

    About my dietary restrictions, I'm on the Ornish "heart disease reversal" plan (almost exactly the same as the Caldwell Esselstyn plan). Since last May I have been vegan + no added oils + no nuts/seeds. It's easier to stay on than it sounds. :) Plus it's all but impossible to eat too many calories on this diet.

    Thanks,

    doug
  • douglerner
    douglerner Posts: 237 Member
    Well, adding calories hasn't hurt in the week since I've tried it. But it hasn't helped either. Still just fluctuating between 95.2 and 95.8 kg.

    doug
  • jzammetti
    jzammetti Posts: 1,956 Member
    1605 -220 = 1385 net
    1549 - 220 =1329 net
    1353 - 220 =1133 net
    989 <- OK this one was pretty low (ultra busy work day) - 220 = 769 net
    1451 - 220 = 1231 net
    1486 - 220 =1266 net
    1356 - 220 = 1136 net

    Yes you are NOT eating enough. It's barely enough for a small woman.

    It is NOT enough even for a small woman. I am 125 lbs and 5'2" and regularly NET 1750 calories a day. And, am thinking of upping it again.
  • mockchoc
    mockchoc Posts: 6,573 Member
    Well, adding calories hasn't hurt in the week since I've tried it. But it hasn't helped either. Still just fluctuating between 95.2 and 95.8 kg.

    doug

    How many did you add though? Add another 100 or 200 and see what happens in a week or so.

    Edited to ask you where you get your healthy fats from and how much. I am wondering if your fat intake is safe.
  • JeanDescole
    JeanDescole Posts: 152
    Hmm... just read your calorie intake and it is smaller than mine - bear in mind I'm a teenage girk who only exercises Saturday to Monday.
    I'm no expert, but I think you should either increase your daily net or allow yourself a few cheat days!

    Best of luck :)
  • douglerner
    douglerner Posts: 237 Member
    It seems strange to add more and more calories to try to lose weight. :)

    Anyway, in answer to the question I've added enough to eat about 1700 calories a day. One day I actually ate 2,000 calories! The net calories were just 1750 though with exercise.

    I'm going to see how this goes for another week. But people, let's remember conservation of energy ok? For the most part, the less you eat and the more exercise you do the more you lose, right?

    Thanks!

    doug

    p.s. Jean - I can't do cheat days. Ever. Never. Absolutely never. Not for any reason. That's like telling an alcoholic, "Just one drink is ok." :)
  • GiddyNZ
    GiddyNZ Posts: 136 Member
    Hi There, I had a period where I was stuck around the 94 - 95kg mark for several months and couldn't get through it.. (I am 5'8 girl with large frame) I found the best thing for me was to change up my exercise, both increase the intensity and try new things, and the weight has been coming off very steadily ever since.. Feel free to add me as a friend and check out my food / exercise diary.

    As a quick overview, MFP recommends 1550 cals net per day (remember this already includes a deficit of around 20% of calories required to maintain current weight) plus any exercise cals lost.. between 300 - 1500, 5 days per week (depending on what I am doing), I would normally eat 1500 - 2000 calories per day (so generally don't eat ALL of my exercise cals), am currently 90kg and (hopefully) still dropping.. haha

    Have you actually looked at the daily calorie intake that MFP recommends?

    (Just thought that i would ad that I lost 10kg + before joining MFP recently..)
  • douglerner
    douglerner Posts: 237 Member
    Hi, Giddy.

    Well this "eating more calories" isn't working. This morning I'm up over 96 kg again - to 96.2 kg!

    I've been using the fixed goal of 1800 calories a day recommended by my doctor.

    But since you asked, I just went into MFP and did a "guided goal" with my current weight and my goal weight of 75 kg with their recommended 1 lb/week weight loss and 30 minutes of exercise 5 days a week. MFP recommended net calories of 1720/day instead of the 1800/day I manually set for myself. Not so much different.

    On average I've been eating less than either a day anyway.

    I'd like to get on with weight loss again!

    doug
  • douglerner
    douglerner Posts: 237 Member
    The suggestion of adding more calories is clearly not working. Another week of weight gain. I'm up to 96.6 kg now - the same weight I was on February 1!!! 6 weeks of dieting wiped out. Sigh.

    I think I have to eat less and/or exercise more. There is just no getting around conservation of energy.

    Half the people I have asked have told me I am eating too little. Half have told me I'm eating too much. The latter half are, I believe, correct.

    doug
  • PiperGabrielle
    PiperGabrielle Posts: 31 Member
    Be careful when not taking in enough calories. Our bodies will think we are starving itself and hold onto every calorie we've got. This article might help clarify a bit
    http://goaskalice.columbia.edu/how-many-calories-does-it-take-lose-one-pound
    Try exercising more often. Keep the heart rate up and your metabolism will stay up for longer.
  • concordancia
    concordancia Posts: 5,320 Member
    Doug, when is the last time you spoke to your doctor or dietician about the Ornish? When is the last time you had testing done?

    For long term, the South Beach/ Mediterranean/ Sonoma diet styles have very good results and much better adhesion than the Ornish. Obviously, there are extreme cases where Ornish is a good tool, but since you have been on that so long, it might be time to transition to something more sustainable.
  • mockchoc
    mockchoc Posts: 6,573 Member
    The suggestion of adding more calories is clearly not working. Another week of weight gain. I'm up to 96.6 kg now - the same weight I was on February 1!!! 6 weeks of dieting wiped out. Sigh.

    I think I have to eat less and/or exercise more. There is just no getting around conservation of energy.

    Half the people I have asked have told me I am eating too little. Half have told me I'm eating too much. The latter half are, I believe, correct.

    doug

    More than likely you have screwed up your metabolim by eat a VLC diet for too long. I really think you should see a doctor like the above poster mentioned.
  • CoachJake83
    CoachJake83 Posts: 108
    I'd focus less on calories and more on macros. Ensure you get 1g of protein per lb of body weight, .25g of fat per lb, and fill the rest of your calorie goal with carbs. Goal should be roughly 20% deficit of maintenance (suggest you calculate with harris benedict) for a safe loss.

    If your training routine doesn't include weight training or enough resistance training that'll put things on rocket speed for results too. =D
  • douglerner
    douglerner Posts: 237 Member
    I spoke with my doctor just yesterday actually about my diet. He said it's normal to plateau for a couple of months no matter what diet you are on and that the biggest risk is people giving up or switching to something else because of impatience. He urged me to just stick with what has/had been working for almost 300 days and wait and see.

    I'm really really really hesitant about going off of Ornish and eating non-vegan again. It would be a huge change for me at this point. Plus I'm really pleased at what has happened to my cholesterol levels and my heart efficiency fraction has increased from 50% to 67%.

    If I went off this way of eating (not talking about calories here, but kinds of food) I think I would just be lost, and worried that I'm building up cholesterol again. Plus it's harder to control calories on other kinds of diets, especially if you allow animal products and oil.

    Someone mentioned adherence. It is definitely not difficult to adhere to this diet. For over 300 days now I have not been tempted to go off it at all.

    Maybe more exercise is the answer. I wish I were disciplined enough for that sort of thing. Basically I'm a fat, lazy, middle-aged man. I've made a lot of progress, but a gym addict I'll never be. If I can get on my exercise bicycle for 30 minutes I feel like I've accomplished something.

    I also do daily resistance training with a Bullworker and do see some muscular definition now.

    My guess is I'm just older now (56) and my metabolism has slowed more than I'd like to think and I do just need to eat even less and, if possible, exercise more. Eating more doesn't seem to be the solution.

    Thanks,

    doug

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