Weight stalled at 1,000 calorie deficit. Any advice?

delaniecastillo
delaniecastillo Posts: 284
in Health and Weight Loss
So I am using my Bodymedia monitoring system and eating leaving a 1,000 deficit. I definitely hit 1000 each time but some days I have hit 1550 deficit but not usually. My weight has stalled and not much has been going on. Some water retention but it seems that has gone down. Any advice to get passed this? I still have a good amount to lose so it isn't a bodyfat issue.

Replies

  • hiyomi
    hiyomi Posts: 906 Member
    How much are you eating? O.o
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Reduce the deficit. With only 40 lbs, you should be aiming for a 500 calorie deficit. The smaller you are, the smaller your deficit needs to be. See below


    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.


    Also, should I assume you are not weight training based on your information on your profile?
  • hiyomi
    hiyomi Posts: 906 Member
    Reduce the deficit. With only 40 lbs, you should be aiming for a 500 calorie deficit. The smaller you are, the smaller your deficit needs to be. See below


    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
    .

    This. I'm like 80% sure you are eating too little.
  • delaniecastillo
    delaniecastillo Posts: 284
    I am at 207. I have a good amount to lose still.
    I met with a dietitian and we agreed that 1330 was the most accurate on calorie intake for weight loss.
    I was at 46%body fat at the time (Met two weeks ago)
    I am pretty sedentary unless I am doing Zumba or elliptical. My total calorie burn for the day is usually 2330 or more.
  • Mario_Az
    Mario_Az Posts: 1,331 Member
    watch this video it should help you

    http://www.youtube.com/watch?v=QHHzie6XRGk&list=WL44342F1C4D7ECCCC
  • cressievargo
    cressievargo Posts: 392 Member
    From your profile, it looks like you like cardio. Do you do any strength training?

    Try shaking up your routine a bit - less cardio, more strength, and see what happens.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    I am at 207. I have a good amount to lose still.
    I met with a dietitian and we agreed that 1330 was the most accurate on calorie intake for weight loss.
    I was at 46%body fat at the time (Met two weeks ago)
    I am pretty sedentary unless I am doing Zumba or elliptical. My total calorie burn for the day is usually 2330 or more.
    How long have you plateaued?
  • 1princesswarrior
    1princesswarrior Posts: 1,242 Member
    Reduce the deficit. With only 40 lbs, you should be aiming for a 500 calorie deficit. The smaller you are, the smaller your deficit needs to be. See below


    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.


    Also, should I assume you are not weight training based on your information on your profile?

    Thanks! Good information
  • delaniecastillo
    delaniecastillo Posts: 284
    I am going to start adding that next week! Thanks! I hope it makes a difference but I am going to have to up calories for strength training from what my trainer says. Right now, I was focused on fat loss.
  • jkal1979
    jkal1979 Posts: 1,896 Member
    I am going to start adding that next week! Thanks! I hope it makes a difference but I am going to have to up calories for strength training from what my trainer says. Right now, I was focused on fat loss.

    The sooner you start on strength training the better off you are and it will help you with fat loss.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    It would probably benefit you to up your calories regardless if you are weight training or not. Heck you technically need more calories from cardio as it burns more calories. If it makes you feel better or help with some fears, the majority of women I know lose weight at 1800-2100 calories. Also, below is a thread of it too, lol.

    http://www.myfitnesspal.com/topics/show/506349-women-who-eat-more-than-1800-calories-a-day
  • megsmom2
    megsmom2 Posts: 2,362 Member
    suspect you are not eating enough. this is kind of an *kitten*-backwards way to approach your goals.
  • delaniecastillo
    delaniecastillo Posts: 284
    suspect you are not eating enough. this is kind of an *kitten*-backwards way to approach your goals.

    Yes and no. I really didn't want to start strength training until I felt fully-healed after my third c-section. This was my 3rd and I had a secondary surgery along with it so I had some numbness and lots of scar tissues that made certain core exercises painful. Not a "ooh, new muscle pain", it was a sharpness which I don't wish on my worst enemy. Which lead to my doc to tell me to lay off abdominal(pretty much all core) exercises that would aggravate it until now. I do up my calories on days I work out. I don't "eat" all my calories back but I do eat back a sufficient amount. 1330 is a baseline as if I did nothing for the day other than my sedentary job. Some days I am eating more varying on exercise. And this is the first time that I really AM eating after workouts and upping. I haven't done strength training because I wanted to get a trainer involved. I also wanted to lose a certain percentage of body fat before I met with one which I just hit. The dietitian did several variations of tests and adding in everything but 1330 was an adequate number for days that I don't work out.

    I'm not scared of getting muscle at all. I just really couldn't add it in until now. Hopefully this will help but I was interested in all advice regarding possibilities why it may have stalled. Even before pregnancy, I stalled around this number as well and I was doing 1750 and busting out cardio/strength.
  • delaniecastillo
    delaniecastillo Posts: 284
    watch this video it should help you

    http://www.youtube.com/watch?v=QHHzie6XRGk&list=WL44342F1C4D7ECCCC

    This was an awesome vidya, btw. I did learn a lot and highly possible this may be playing a part. Thanks!
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    I understand about all the surgeries and scar tissue. Try doing some Pilates to start strengthening your core to begin with? That will be a good way to start - planks and bridges are awesome to help with your core.
  • delaniecastillo
    delaniecastillo Posts: 284
    I understand about all the surgeries and scar tissue. Try doing some Pilates to start strengthening your core to begin with? That will be a good way to start - planks and bridges are awesome to help with your core.

    I actually started planks this week along with some crunches. It had been a bit of a rough ride regarding that stuff so I am glad to be able to add this stuff in now. I had been doing squats because they weren't hurting anything when I did them correctly (other than my butt-OW!-) so I am excited to see if maybe upping my calories and strength will end the plateau. Here's hoping!
  • luckynky
    luckynky Posts: 123 Member
    watch this video it should help you

    http://www.youtube.com/watch?v=QHHzie6XRGk&list=WL44342F1C4D7ECCCC

    This was an awesome vidya, btw. I did learn a lot and highly possible this may be playing a part. Thanks!

    This is a GREAT thread and a GREAT video-- thanks so much, this is gonna help me a lot!
  • delaniecastillo
    delaniecastillo Posts: 284
    I am at 207. I have a good amount to lose still.
    I met with a dietitian and we agreed that 1330 was the most accurate on calorie intake for weight loss.
    I was at 46%body fat at the time (Met two weeks ago)
    I am pretty sedentary unless I am doing Zumba or elliptical. My total calorie burn for the day is usually 2330 or more.
    How long have you plateaued?

    Sorry, I missed this. About 2.5 weeks? It was weird because i plateaued my last bout before pregnancy.

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