The Last 20, How Did You Do It?

dsjohndrow
dsjohndrow Posts: 1,820 Member
in Health and Weight Loss
The scale has gone down again, yay! But I have gained and lost the same 7 or 8 pounds for about a year. The doc still wants me in wonderland, and I would like to be there too. I run 100 miles a month, I cross-train 1 day a week and lift 2 days, log everything and well, I need to get this done.

What do I have to do!?!?!

Replies

  • dough21
    dough21 Posts: 216 Member
    Opening your diary for other to analyze would be a good start.
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    OK, it's public for now. It's always been open to my friends.
  • TheRealJigsaw
    TheRealJigsaw Posts: 295 Member
    Don't stress it. You have lost 66 Ibs. Keep doing what you have been doing..
  • dough21
    dough21 Posts: 216 Member
    Seems pretty good to me. Try upping your water intake. I consume at least 20 cups a day. It's hard at first but you get used to it. You body can't distinguish between food or water so have a full glass of water first thing in the morning. It'll kick-start your metabolism.
  • Francl27
    Francl27 Posts: 26,371 Member
    Yeah amazing job so far. Maybe I'd try and eat back less of my exercise calories and make sure to stay under goal on days I don't exercise.
  • dough21
    dough21 Posts: 216 Member
    I'm in a similar boat. When I first started out the weight was melting off of me. Now I really have to work at it. Fat is stubborn but so am I.

    I'm not giving up!
  • cedarghost
    cedarghost Posts: 621 Member
    Seems pretty good to me. Try upping your water intake. I consume at least 20 cups a day. It's hard at first but you get used to it. You body can't distinguish between food or water so have a full glass of water first thing in the morning. It'll kick-start your metabolism.
    No. No it won't "kickstart your metabolism" and your body can definitely tell the differencein food and water.
    Now. Here are some things you can try to kickstartloss.
    1. It may be time for a full diet break. A few weeks eating at maintenance may be the break your body needs right now to reset hormne levels, etc. Try eating at a smaller deficitafter the break. The last pounds are thehardest to lose.
    2. Change your exercise routine. Try HIIT for example, if you have never done it. Or try a different lifting program.
  • dough21
    dough21 Posts: 216 Member
    Seems pretty good to me. Try upping your water intake. I consume at least 20 cups a day. It's hard at first but you get used to it. You body can't distinguish between food or water so have a full glass of water first thing in the morning. It'll kick-start your metabolism.
    No. No it won't "kickstart your metabolism" and your body can definitely tell the differencein food and water.
    Now. Here are some things you can try to kickstartloss.
    1. It may be time for a full diet break. A few weeks eating at maintenance may be the break your body needs right now to reset hormne levels, etc. Try eating at a smaller deficitafter the break. The last pounds are thehardest to lose.
    2. Change your exercise routine. Try HIIT for example, if you have never done it. Or try a different lifting program.

    http://shelitawilliams.com/7-simple-tips-to-jump-start-your-metabolism-for-fast-weight-loss/
  • Jennnifit
    Jennnifit Posts: 30 Member
    I'd also cut back on the sodium intake and try hard to stay within your daily sodium goal. Too much sodium can cause your body to hold onto water weight longer. Congrats on the 66!
  • cedarghost
    cedarghost Posts: 621 Member
    Seems pretty good to me. Try upping your water intake. I consume at least 20 cups a day. It's hard at first but you get used to it. You body can't distinguish between food or water so have a full glass of water first thing in the morning. It'll kick-start your metabolism.
    No. No it won't "kickstart your metabolism" and your body can definitely tell the differencein food and water.
    Now. Here are some things you can try to kickstartloss.
    1. It may be time for a full diet break. A few weeks eating at maintenance may be the break your body needs right now to reset hormne levels, etc. Try eating at a smaller deficitafter the break. The last pounds are thehardest to lose.
    2. Change your exercise routine. Try HIIT for example, if you have never done it. Or try a different lifting program.

    http://shelitawilliams.com/7-simple-tips-to-jump-start-your-metabolism-for-fast-weight-loss/
    Try reading different sources. This is a great place to start if you're interested in really learning.
    Sorry, the link didn't post, it's http://www.bodyrecomposition.com
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I'd also cut back on the sodium intake and try hard to stay within your daily sodium goal. Too much sodium can cause your body to hold onto water weight longer. Congrats on the 66!

    This is what I noticed making the biggest difference for me. Takes a little work, but when I'm close I lose weight consistently. If my sodium intake is high for the days I eat a ton of calories due to high calories burned, I just make sure to drink a lot more water.
  • dough21
    dough21 Posts: 216 Member
    To each their own.
  • cedarghost
    cedarghost Posts: 621 Member
    To each their own.
    I can agree to that. You have found something to work for you judging by your pounds lost. It just wasn't drinking water to jump start your metabolism in the morning.
    Congratulations on your loss so far!
  • misssiri
    misssiri Posts: 335 Member
    I'm a 5'6" 134lb female. I'm training for my first half marathon right now and I am doing stronglifts 5x5 two days a week. I eat more than you most every day. Have you thought about increasing your food? I think someone else suggested going off the diet all together for a while?

    Also, about the drinking of the water. Just another thing you can find conflicting opinions about. I've read drinking too much water can be bad for your metabolism because it lowers your body temperature. Find what works for you. I also don't think sodium is the devil either unless you have a medical reason for keeping your sodium low.
  • mthr2
    mthr2 Posts: 158 Member
    Yeah, it looks like you may be eating below your BMR......starvation slow down!
  • AuntieMC
    AuntieMC Posts: 346 Member
    bump.
  • haanmom
    haanmom Posts: 90 Member
    Have you mixed up your workouts in the last few months? I would suggest changing up your workout routine in some way. I think someone else mentioned HIIT, which would probably help you break through your plateau.
  • Pkiddy
    Pkiddy Posts: 145 Member
    I like the idea of going "out" of your diet and into maintenance mode. give your body some time off.... i bet if you do two or three weeks of maintenance you will start to see a difference when you go back and make a deficit on the calories. i know, with your heart issues, you are already watching the sodium, so water weight gain is not really an issue. did i mention that you look awesome!
  • melissanorth35
    melissanorth35 Posts: 33 Member
    Let me know when you figure it out!

    I have 8lbs to lose and it is driving me nuts. It is so stubborn!

    I'm running a half marathon next weekend and I'm convinced this is the problem. After this race, i'm going to ditch the running and focus on Spin classes, some HIIT, and some weight lifting. I think my body is so efficient at this type of cardio that it is having little effect on weight loss. Don't get me wrong, my heart and lungs are rock solid, but I want these last 8lbs GONE and what I'm doing right now is not cutting it!

    i know i'm not eating too much. I keep within my calories (and obsessivly weigh everything) I'm not starving myself-I feel satisfied at the end of the day. I think my activity level needs to change.
  • Brad805
    Brad805 Posts: 289 Member
    I am in about the same boat. I have lost around 80lb, and would like to drop another 15-20lb yet. The last bits fight harder for sure. I seem to pack on water mass very easily with what was a typical cheat meal once a week (ok, maybe had some appy's with buddies too on Sat). Do you take pictures and measure? You might see some changes that you cannot measure on the scale. I made the claim to my coach that I had made no progress and she pointed out the ab lines that had appeared since my previous sign in.

    I snooped through your diary, and you calories sure dip low some days. On those days where you drop down to 1500 how is your mood or energy levels? I tried dropping my daily intake to 1700, and my energy level tanked and my workouts suffered too much, so I added back the 200.

    Your protein intake seems to fluctuate and might be a little low depending on what your goal is. Have you thought about trying higher protein and less starch for a week or so?

    From your pic I don't imagine your BF level is very high. You look great in your pic, so I wonder how the doc determined the magic number you are seeking.
  • Sweetbelle159
    Sweetbelle159 Posts: 31 Member
    I'm in a similar boat. When I first started out the weight was melting off of me. Now I really have to work at it. Fat is stubborn but so am I.

    I'm not giving up!

    Fat is stubborn but so am I .......I'm so pinching that
  • LoveMyLife_NYC
    LoveMyLife_NYC Posts: 230 Member
    Someone mentioned HIIT. Definitely change your routine and give your body something new to adjust to. Personal trainer? Boxing class? MMA? Team sports?

    And if you've been eating at a deficit for a long time, try not logging your food for a few weeks. Increase your calories and take a break for a little while. Give your body a break before you come back stronger than ever to lose that last bit!

    Congrats on your successes so far! The last little bit stinks for everyone!
  • timpicks
    timpicks Posts: 151 Member
    Along with lowering the sodium, you might want to try to eat some more vegetables. Your diet does not seem very well-balanced in that regard. A more balanced diet won't necessarily help you lose weight faster but it can. It would certainly help your overall health and will help you keep off the weight once you hit your goal. My diaries are open if you want to see what I do. Good luck!
  • mowree
    mowree Posts: 74 Member
    Yeah...if you figure it out, be sure to share your advice!
    Like you (somewhat) I've been gaining and losing the same few pounds for MONTHS!!!! I know that's probably because I'm basically satisfied with my intake level and my output level. I can up my output level with more activity, but it usually causes enormous cravings for more input. *big sigh* That pretty much sums up my vicious cycle. I can go a day or two with less calories than normal but it doesn't ever seem to make a significant difference. And it's not something I can maintain on a daily basis.
  • MatressGiant
    MatressGiant Posts: 4
    Going to chime in here with some things you could consider.

    1) Carb cycling. Not sure if anyone mentioned it, but if you cycle carbs to less carb intake on less active days and vice versa you may notice a difference. That or you could do some more intensive carb cycling.

    2) Drinking more water and starting your day with a glass of water is good advice. You could try starting your day with a glass of water with lemon juice also.

    3) Start your day with some kind of exercise to get your body going.

    4) Lift heavy things. Add strength training to your regimen if you don't already, and if you do, make sure you're constantly pushing yourself.

    5) Eat more protein.

    6) More complex carbs, less simple carbs (minus after a workout when you need simple carbs).

    That is all. Good luck.
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    Thanks to everyone for their suggestions. I am going to begin incorporating some of them today.

    And just a little feedback. My body fat is primarily just a slab of belly fat which increases the likelihood of heart and stroke for guys my age. I also hart congestive heart failure less than two years ago, so the cardiologist is calling the shots. My team of doctors, trainers and nutritionists were pretty engaged for well over a year.

    In terms of lifting, I am as heavy as I can be after a shoulder and knee surgery. I do push it as much as my body will let me.

    Thanks, again.

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