Barely Losing a Pound A Week...Help

aleslie
aleslie Posts: 54
edited September 2024 in Motivation and Support
Hi! I am started to get super frustrated. I put my goals at 2 lbs a week, but for some reason after 2 months, I am barely losing a pound a month. I lost 5 lbs in the first 3 weeks, now I am losing barley 1 lb every 2 weeks, (I have lost 2 in the last 4 weeks). I try my best to eat at least 1/2 of my exercise calories (I know I should eat them all but, I really struggle with that much), I work out 6 days a week, and do weights 3 times a week. I am 5'7, I weight 158, I have always worked out, even before MFP but never really have been as thins as I would like to be. Any suggestions or any comments to help me understand why....please

Replies

  • dale49
    dale49 Posts: 37
    Is it possible that your weight is already at its set-point? I know you'd like to be lighter but maybe your body likes 158 pounds! lol So my guess is that you have to do something to rev up your metabolism.
    A friend has had success with being diligent with her calories for 5 days and then going about 300-400 calories over her ideal intake for just one day (good food only) and then back again. It seems to 'trick' your metabolism into revving up.
    Good luck!
  • smuehlbauer
    smuehlbauer Posts: 1,041 Member
    Get a food scale if you don't already have one.
    Sometimes as humans we totally don't get portion size.
    Second, not sure what you're doing for Cardio - but step it up if you can.
    Or change it up.
    Don't keep doing the same routine, especially if it's not workin.
    Try something new!
    Good luck!
  • bonniejpreston
    bonniejpreston Posts: 2
    Sounds like you've hit a plateau. You definitely need to eat all your calories or your body will hang on to that extra fat. Try interval training. Search the web using "HIIT" (High Intensity Interval Training" or try Kathy Smith's Lean Walk MP3 - you can get it on Amazon. Lean Walk 2 contains 2 30 minutes interval programs - you walk and then walk FAST for 3 minutes, and this pattern is repeated 3 times. Once you can do 30 minutes easily, you can combine both 30 minute workouts into 60 minutes. If you do this 3 times a week, it will likely help you break out of your plateau and get going again. Good luck!
  • Jamiebee24
    Jamiebee24 Posts: 296 Member
    I wish I could see your diary to see how many calories you are taking in and burning. I do not agree with eating all of your exercise calories---so I don't think thats the problem. What kind of food are you eating, and how much water are you drinking? What do your workouts consist of? Maybe you should try switching your workouts up---add extra cardio in there. What kind of weight training are you doing?
  • balfonso
    balfonso Posts: 370 Member
    Well I'm losing less than a pound a week. It's slow, but it stays off, that's why MFP recommends to lose 1lb per week rather than 2lb. 1lb or 0.5lb is more realistic. You seem to be doing all the right things, so as long as you're still losing and it's staying off, it's a good thing. Also, if you haven't got a huge amount to lose, then it's going to be harder to lose those last few pounds.

    But if you're that worried, change your exercise program. The little changes in diet or exercise helps.
    Good luck! :flowerforyou:
  • spob
    spob Posts: 206
    Once our bodies adjust to our new life style they can sometimes plateau. So we need to do things a little differently. The standards that you set with your body when it was ten pounds heavier are no longer relevant to the fitter skinnier you. Sometimes that even means you need to up your intake, try new excercises to trick your muscles and maybe even new cardio challenges. But I would not sneeze at 1 pound per week. Slow steady weight loss does not give you the big kick that the quick gratifying large initial numbers do but it is really good to be losing slowly and there is evidence to show that slow gradual weight loss is more sustainable. It is just not as fun. I am in the same camp, wanting the huge success every week but the reality is we gain weight slowly over the years and it sometimes needs to come off slowly. I am also consoling myself as I write this! AND I might be a little jealous of your great results! Whatever you are doing was working well for you, maybe it just needs a little tweeking! Have a great day and don't fret!:)
  • aleslie
    aleslie Posts: 54
    So before you see my Diary, I don't log my water but I drink water all day...so that is not the probelm. I quick add some of my caloreis because I use this app on my phone for reciepes and those are the calories. I do an hour of cardio 6 days a week, mainly eliptical but I do walk as well, I messed my knee up a few years ago so running is very painful still. I do weights 3 days a week of free weights and machines, for about 40 mins.

    Let me know what you think!
  • ababygrace
    ababygrace Posts: 123
    From looking at your diary, you maybe getting in too many carbs including fruit. Maybe try limiting them or cutting them off after a certain time of the day and see if that works.
  • valeriebpdx
    valeriebpdx Posts: 497 Member
    I have your same stats--same height, same weight--and the fact is that a pound a week is pretty darn good. You are too close to a healthy weight to be able to sustain a 7,000-calorie deficit every week. You notice that your baseline calorie goal for one pound a week is 1270, and for a 2-lb a week goal it's 1200, because that's the lowest safe number--obviously the difference of 490 calories a week is not going to get you another pound. You would have to eat only 770 cals/day in order to be losing 2 lbs. a week, and then your body would fight back and lose slower anyway. Eat healthfully (including fruit. No one ever got fat off peaches, no matter how much sugar is in them) and be patient. You will hit your goal at a pound a week.
  • ababygrace
    ababygrace Posts: 123
    I'm not saying fruit is bad but if you eat it late at night and do it all the time, then it can slow the fat-burning process. This is what I am always told by personal trainers that I talk to. I'll tell you first hand that I am guilty myself cuz I love my sweets.:happy:
  • aleslie
    aleslie Posts: 54
    Thanks for Everyones Thoughts and Advice! I appreciate it!
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