The scale just won't budge
Fab30s
Posts: 157 Member
I've been stuck at 100kgs or 220lbs even though I am clearly working out alot and eating alot healthier. For the whole of May I went to the gym religiously and sweated profusely with an hour of cardio, including running and walking 3.5m/hr or 5.5km/hr on an incline of 7-10. Then I would do weight lifting for another hour gradually increasing my weights. I am at 60lbs on the barbell squat and deadlift. Could do more with the deadlift if my ghetto *kitten* gym had heavier weights. I've been having salads for lunch, and roasted chicken for supper, really minimizing my carbs intake. Before May, since November I worked out atleast 3 times a week playing tennis and walking on the treadmill/high incline. I see women and men come in to the gym for sauna and steam bath everyday and they express their amazement about my hardwork and dedication. I am usually the only one in the gym (this is Uganda so don't be shocked). Lots of skinny unfit women come and spend 10 minutes on the treadmill and proclaim how tired they are. One had the audacity to tell me to stop eating fats because they will kill me. It ruined my day coz I've always eaten somewhat healthily avoiding fried foods and sweets. These skinny unfit women look good, they're thin and am not. The lowest I have seen on the scale has been 99kgs which was no loss because its back and forth between 99 and 101kgs. Infact, before all this daily dedication I was 97kgs for a while. I know you initially gain some weight when you lift, but I am not even sure that's it. Needless to say, I am quite frustrated. I am not giving up but I would love to see some changes. I haven't taken pics but my clothes fit the same and I don't see any difference in my body. I have now cut out egg yolks, eating just the whites of my boiled eggs but thats BORING. I am thinking of cutting ovacado out of my salads but then they'll be much less yummy. No oil is used in the preparation of my meals. So I need your motivation and enouraging words, advice, whatever, coz am enjoying this fitness journey a little less now.
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Replies
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I wouldn't worry - your exercise will be building lots of muscle tissue and burning the residual fat. The old adage that muscle weighs more than fat is completely true, so don't think your progress is being lost!
Besides, it sounds like you're making a conscious effort to be fit and healthy, which is more important than being slim - if these skinny women can't do 10 minutes on the treadmill, then they're hardly healthy!0 -
I see you're cutting out egg yolks and potentially avocado next - what's your fat intake like? You need a certain amount of dietary fat for hormonal balance.0
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You sound like you're really making an effort to be fit and healthy but are you eating enough to fuel your body? Ignore the skinny women in the gym, who wants to be skinny, I'd rather have curves! x0
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Measure in inches. Suprised myself to find out how much I had lost (10). Muscle and fat weigh the same 1 pound vs 1 pound. Muscle takes up less room therefore your shrink inches. Mix up eating plan more calories and less calories. Mix up workout cardio vs weights and training with high and low intensities. Sometimes you have to to through plateau or you might have to bump up your intensity and lenght of time. P90x does a great job with this. If you have pinterest google fat and muscle. Check out pictures. Keep it up and don't give up.0
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What calories are you eating? What are your macros?0
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OMG! You sound exactly like me. I've been working so hard that people tink am a gym addict or freak buh I've got nothing to show for it. Ok, my body shape is gradually changing. I deadlift 200lbs 5*5 and squat 156 5*5 and I workout in a pool of sweat.I've been stuck at 100kgs or 220lbs even though I am clearly working out alot and eating alot healthier. For the whole of May I went to the gym religiously and sweated profusely with an hour of cardio, including running and walking 3.5m/hr or 5.5km/hr on an incline of 7-10. Then I would do weight lifting for another hour gradually increasing my weights. I am at 60lbs on the barbell squat and deadlift. Could do more with the deadlift if my ghetto *kitten* gym had heavier weights. I've been having salads for lunch, and roasted chicken for supper, really minimizing my carbs intake. Before May, since November I worked out atleast 3 times a week playing tennis and walking on the treadmill/high incline. I see women and men come in to the gym for sauna and steam bath everyday and they express their amazement about my hardwork and dedication. I am usually the only one in the gym (this is Uganda so don't be shocked). Lots of skinny unfit women come and spend 10 minutes on the treadmill and proclaim how tired they are. One had the audacity to tell me to stop eating fats because they will kill me. It ruined my day coz I've always eaten somewhat healthily avoiding fried foods and sweets. These skinny unfit women look good, they're thin and am not. The lowest I have seen on the scale has been 99kgs which was no loss because its back and forth between 99 and 101kgs. Infact, before all this daily dedication I was 97kgs for a while. I know you initially gain some weight when you lift, but I am not even sure that's it. Needless to say, I am quite frustrated. I am not giving up but I would love to see some changes. I haven't taken pics but my clothes fit the same and I don't see any difference in my body. I have now cut out egg yolks, eating just the whites of my boiled eggs but thats BORING. I am thinking of cutting ovacado out of my salads but then they'll be much less yummy. No oil is used in the preparation of my meals. So I need your motivation and enouraging words, advice, whatever, coz am enjoying this fitness journey a little less now.
My diet is pretty good, imagining avoiding all the sweet Nigerian foods at my disposal! Arghhhh! It's so frustrating and I understand exactly how you're feeling, let's just keep doing what we are doing and am sure things will turn around soonest.
Like I always tell people I've been weighing 95kg since the day I was burn, lol, I became 98 after I started heavy lifting buh am told it will go down, ok, am willing to wait.
Long story short, lest keep at it. Good luck.0 -
avocado is really really good for you, dont cut it out! im betting you are gaining lots of muscle, while losing fat which means the scale wont show a number difference. just keep going, dont worry too much what the scale says, tho i completely understand your frustration. have you lost lots, and now youre just plateauing? the body is a strange thing...0
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A few questions:
What's your height?
How many calories are you eating?
Do you log absolutely everything?
Do you use a food scale?
Are you taking measurements?0 -
Don't worry! Keep on track I know it's discouraging but it sounds like you are doing everything right. The only thing I can think is maybe you need to up your calories. Sounds silly but it seems to work for a lot of people on here when they have plateaued. Read some of the posts from others and see what you can do. I also would make sure I was not eating after 7p.m. and make sure you eat breakfast w/in an hour of waking. Good luck and keep us posted!! You can do it!!0
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Without nosing around on your diary I'd guess you aren't eating enough. That seems to be the issue with a lot of people who are working as hard as you are. I'd suggest you checkout IPOARM, it might help!
(search for IPOARM in the forums) 0 -
First of all, congrats on your healthy routine and dedication! Keep going... don't give up!
I struggle with insulin resistance and PCOS so I, too, know what it's like to lose slowly. Due to my Metabolic issues, I need to keep my carbs very low (only veggie-sourced), my dietary fat high, and my protein adequate for my body weight. I work-out daily (cardio and strength training) and eat according to BMR/TDEE guidelines. Even so, I lose scale weight extremely slowly... 15-20lbs./year if I'm fortunate, despite my strict adherance to a healthy routine. That being said, I've lost a lot of inches, body fat% and improved my health considerably!
Weight loss is not linear. Scale weight doesn't tell you much at all. DITCH THE SCALE! Try it for a month. Go strictly by measurements, progress photos (just looking in the mirror isn't enough - sometimes we can't see the changes but they are visible in comparison photos), body fat %, and how your clothing fits! Seriously, I wish this was reinforced more often... people are so scale obsessed these days and it's not doing them any favours.
Are you getting stronger? Do you have more endurance? Has your health improved? The scale doesn't tell you any of that. Reflect on the non-scale changes you see in yourself - that's what counts. You can completely reshape your body without affecting your weight much... but it takes time. I simply strive to trust in the process, and keep going!0 -
you sound like me. Busted my *kitten* for so long now and nothing to show for it. I'd say start measuring yourself since the scale is a dirty conniving harlot. And take some pictures you might see that your body is changing up but you haven't noticed yet. I'm not sure what kind of cal intake you have set up but you may need to eat a little more you sound like you're very active!! I know it sounds scary to eat more but it seems to do the trick for a lot of people!! 0
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You're probably not eating enough.0
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First make sure you are getting in enough calories per day. Second, you should check to see if you are sensitive to any foods. I had the same issue and the scale wasn't showing any change. Finally I got checked and found out I was sensitive to wheat, gluten and corn....which was keeping my weight on. You should check to see if you have allergy to eggs, dairy, nuts, etc.
what a difference! read up on going wheat/gluten free. Go on websites to look for guidance. GoodLuck 0 -
Change your routine...From what I read, it sounds like your body is resisting fat loss because you are pushing yourself too hard and you are potentially cutting out important natural fats and sugars, which your body needs to function and burn fat properly. You body is probably thinking your are trying to starve it.
Add some variety to your diet. Don't just have salad and chicken. Try fish, red meats, home made vegetable soups etc. Don't cut out fruits and veggies which carries natural oils, fats and sugars either, you dont want to upset your natural metabolism. Dont be affraid of healthy carbs. I know a lot of people are very anti carbs, but when you lose weight your are already depriving your body of certain foods and nutrients. Your body needs fuel, not just for energy but for other cellular functions in your body as well. (I am not saying to go eat a loaf of bread and a bowl of pasta everyday).
Ease off the weights and focus on a variety of cardio workouts. Try new things. Get your heart rate up and your lungs working. Try cycling, swimming and running. Dont forget to take a break either. A break can be just as good as a workout every now and again. Pushing yourself too hard is just added stress and pressure and eventually you will become run down, tired and give up.
I have lost a total of 25 kilo's so far, of which only half with MFP. But I find that the suggestions I made works for me.
Good luck, chin up and chest out :-)0 -
Sent you a friend request with a message. Best of luck.0
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A few questions:
What's your height?
How many calories are you eating?
Do you log absolutely everything?
Do you use a food scale?
Are you taking measurements?
These are important questions to ask before assuming someone is not eating enough.
Also, when did you start lifting? How many days a week do you exercise?0 -
Ignore this.Change your routine...From what I read, it sounds like your body is resisting fat loss because you are pushing yourself too hard and you are potentially cutting out important natural fats and sugars, which your body needs to function and burn fat properly. You body is probably thinking your are trying to starve it.
Well, this is true. Breath air also.Add some variety to your diet. Don't just have salad and chicken. Try fish, red meats, home made vegetable soups etc. Don't cut out fruits and veggies which carries natural oils, fats and sugars either, you dont want to upset your natural metabolism. Dont be affraid of healthy carbs. I know a lot of people are very anti carbs, but when you lose weight your are already depriving your body of certain foods and nutrients. Your body needs fuel, not just for energy but for other cellular functions in your body as well. (I am not saying to go eat a loaf of bread and a bowl of pasta everyday).
Ignore this very much.Ease off the weights and focus on a variety of cardio workouts. Try new things. Get your heart rate up and your lungs working. Try cycling, swimming and running. Dont forget to take a break either. A break can be just as good as a workout every now and again. Pushing yourself too hard is just added stress and pressure and eventually you will become run down, tired and give up.
Negative. Keep going with the progressive training. Add or change only if you have time and energy.
What is your weight training program?
I'd add that question to the list of good questions.0 -
OMG! You sound exactly like me. I've been working so hard that people tink am a gym addict or freak buh I've got nothing to show for it. Ok, my body shape is gradually changing. I deadlift 200lbs 5*5 and squat 156 5*5 and I workout in a pool of sweat.I've been stuck at 100kgs or 220lbs even though I am clearly working out alot and eating alot healthier. For the whole of May I went to the gym religiously and sweated profusely with an hour of cardio, including running and walking 3.5m/hr or 5.5km/hr on an incline of 7-10. Then I would do weight lifting for another hour gradually increasing my weights. I am at 60lbs on the barbell squat and deadlift. Could do more with the deadlift if my ghetto *kitten* gym had heavier weights. I've been having salads for lunch, and roasted chicken for supper, really minimizing my carbs intake. Before May, since November I worked out atleast 3 times a week playing tennis and walking on the treadmill/high incline. I see women and men come in to the gym for sauna and steam bath everyday and they express their amazement about my hardwork and dedication. I am usually the only one in the gym (this is Uganda so don't be shocked). Lots of skinny unfit women come and spend 10 minutes on the treadmill and proclaim how tired they are. One had the audacity to tell me to stop eating fats because they will kill me. It ruined my day coz I've always eaten somewhat healthily avoiding fried foods and sweets. These skinny unfit women look good, they're thin and am not. The lowest I have seen on the scale has been 99kgs which was no loss because its back and forth between 99 and 101kgs. Infact, before all this daily dedication I was 97kgs for a while. I know you initially gain some weight when you lift, but I am not even sure that's it. Needless to say, I am quite frustrated. I am not giving up but I would love to see some changes. I haven't taken pics but my clothes fit the same and I don't see any difference in my body. I have now cut out egg yolks, eating just the whites of my boiled eggs but thats BORING. I am thinking of cutting ovacado out of my salads but then they'll be much less yummy. No oil is used in the preparation of my meals. So I need your motivation and enouraging words, advice, whatever, coz am enjoying this fitness journey a little less now.
My diet is pretty good, imagining avoiding all the sweet Nigerian foods at my disposal! Arghhhh! It's so frustrating and I understand exactly how you're feeling, let's just keep doing what we are doing and am sure things will turn around soonest.
Like I always tell people I've been weighing 95kg since the day I was burn, lol, I became 98 after I started heavy lifting buh am told it will go down, ok, am willing to wait.
Long story short, lest keep at it. Good luck.
WOW!! 200lbs deadlift and 156 squat is amazing. I've been doing 10x3 but read up on the 5x5 this morning and tried it today. I did 80lbs with the deadlifts and 70lbs with the squats. I need to find a real gym with heavier weights coz I piled on all there was and felt like I could do more with the fewer reps of 5. I'd love to get where you are. Thanks for the vote of confidence and I too am willing to wait. I love me some rich Nigerian food so I can imagine your pain 0 -
avocado is really really good for you, dont cut it out! im betting you are gaining lots of muscle, while losing fat which means the scale wont show a number difference. just keep going, dont worry too much what the scale says, tho i completely understand your frustration. have you lost lots, and now youre just plateauing? the body is a strange thing...
Thank you. I'll keep the avocado. Someone else also said it's good for skin and Lord knows my skin needs help.0 -
A few questions:
What's your height?
How many calories are you eating?
Do you log absolutely everything?
Do you use a food scale?
Are you taking measurements?
What's your height? 5'6
How many calories are you eating? I try to net 1200 but I eat about 1500-1600 and then burn about 400 with exercise.
Do you log absolutely everything? I log absolutely everything. I have a bottle (or two) of dry red wine every week so I don't know how that's affecting my weight loss. The wine ususally puts me over the 1500-1600.
Do you use a food scale? I do not have a food scale, I probably should get one. It seems like such a hustle though. I don't overeat, I try to eat to feel nourished rather than full.
Are you taking measurements? I haven't been taking measurements but I clearly should.0 -
A few questions:
1. What's your height? 5'-6"
2. How many calories are you eating?
3. Do you log absolutely everything?
4. Do you use a food scale?
5. Are you taking measurements?
I think questions #2 -#4 are the key to the scale issue. The measurements should be going down, but even at this stage you might only build 0.2 - 0.5lb of muscle per week (with really good nutritional plan), and you should be easily able to drop 1.5-2lb total/wk given the BF level (not meant to be rude).0 -
First of all, congrats on your healthy routine and dedication! Keep going... don't give up!
I struggle with insulin resistance and PCOS so I, too, know what it's like to lose slowly. Due to my Metabolic issues, I need to keep my carbs very low (only veggie-sourced), my dietary fat high, and my protein adequate for my body weight. I work-out daily (cardio and strength training) and eat according to BMR/TDEE guidelines. Even so, I lose scale weight extremely slowly... 15-20lbs./year if I'm fortunate, despite my strict adherance to a healthy routine. That being said, I've lost a lot of inches, body fat% and improved my health considerably!
Weight loss is not linear. Scale weight doesn't tell you much at all. DITCH THE SCALE! Try it for a month. Go strictly by measurements, progress photos (just looking in the mirror isn't enough - sometimes we can't see the changes but they are visible in comparison photos), body fat %, and how your clothing fits! Seriously, I wish this was reinforced more often... people are so scale obsessed these days and it's not doing them any favours.
Are you getting stronger? Do you have more endurance? Has your health improved? The scale doesn't tell you any of that. Reflect on the non-scale changes you see in yourself - that's what counts. You can completely reshape your body without affecting your weight much... but it takes time. I simply strive to trust in the process, and keep going!
Thank you for your encouraging words. I am getting a tape measure tomorrow to start measurements. I am stronger, I am lifting heavier gradually, I can run 10 straight minutes now (I could only run 3 min at a time at the beginning of May), and I don't have muscle aches from working out anymore like I did a month ago. So I feel strong. I wish you too the best on your journey. Seems like you've got it covered.0 -
A few questions:
1. What's your height? 5'-6"
2. How many calories are you eating?
3. Do you log absolutely everything?
4. Do you use a food scale?
5. Are you taking measurements?
I think questions #2 -#4 are the key to the scale issue. The measurements should be going down, but even at this stage you might only build 0.2 - 0.5lb of muscle per week (with really good nutritional plan), and you should be easily able to drop 1.5-2lb total/wk given the BF level (not meant to be rude).
You're not being rude. But I wsh it was as easy for me as it is for you. I just don't know how much more to change my nutritional plan other than to reduce calories and be hungry all the time0 -
A few questions:
What's your height?
How many calories are you eating?
Do you log absolutely everything?
Do you use a food scale?
Are you taking measurements?
What's your height? 5'6
How many calories are you eating? I try to net 1200 but I eat about 1500-1600 and then burn about 400 with exercise.
Do you log absolutely everything? I log absolutely everything. I have a bottle (or two) of dry red wine every week so I don't know how that's affecting my weight loss. The wine ususally puts me over the 1500-1600.
Do you use a food scale? I do not have a food scale, I probably should get one. It seems like such a hustle though. I don't overeat, I try to eat to feel nourished rather than full.
Are you taking measurements? I haven't been taking measurements but I clearly should.
Just as a comparison, I'm 183 lbs, don't work out nearly what you do and I eat 1650 a day and I'm losing still. I still need to go up a bit to get to the proper calorie intake, just being lightly active as I am. You might need more fuel. Maybe take a look at the Eat More to Weight Less group. I think you might like it. 0 -
Without nosing around on your diary I'd guess you aren't eating enough. That seems to be the issue with a lot of people who are working as hard as you are. I'd suggest you checkout IPOARM, it might help! (search for IPOARM in the forums)
I'll search for IPOARM but am pretty sure am eating enough. I try not to stay hungry long, and eat enough to feel nourished. If I eat more then I'll just be uncomfotably full.0 -
oops, duplicate0
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A few questions:
What's your height?
How many calories are you eating?
Do you log absolutely everything?
Do you use a food scale?
Are you taking measurements?
What's your height? 5'6
How many calories are you eating? I try to net 1200 but I eat about 1500-1600 and then burn about 400 with exercise.
Do you log absolutely everything? I log absolutely everything. I have a bottle (or two) of dry red wine every week so I don't know how that's affecting my weight loss. The wine ususally puts me over the 1500-1600.
Do you use a food scale? I do not have a food scale, I probably should get one. It seems like such a hustle though. I don't overeat, I try to eat to feel nourished rather than full.
Are you taking measurements? I haven't been taking measurements but I clearly should.
Just as a comparison, I'm 183 lbs, don't work out nearly what you do and I eat 1650 a day and I'm losing still. I still need to go up a bit to get to the proper calorie intake, just being lightly active as I am. You might need more fuel. Maybe take a look at the Eat More to Weight Less group. I think you might like it.
That's interesting. I'll check it out.0 -
First make sure you are getting in enough calories per day. Second, you should check to see if you are sensitive to any foods. I had the same issue and the scale wasn't showing any change. Finally I got checked and found out I was sensitive to wheat, gluten and corn....which was keeping my weight on. You should check to see if you have allergy to eggs, dairy, nuts, etc.
what a difference! read up on going wheat/gluten free. Go on websites to look for guidance. GoodLuck
That's interesting. I'll see what my doctor can find.0 -
Buy a food scale. Studies show that women who are not dieticians underestimate their calories by over 400 calories per day and dieticians underestimate theirs by around 200.
http://www.ncbi.nlm.nih.gov/pubmed/12396160
I'd start with that. Log accurately for a few weeks and see if there are any changes. If you still aren't losing consider changing your calorie goal.0
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