Limited Weight Loss - Any help greatly appreciated!

Dee_Denmark
Dee_Denmark Posts: 8 Member
in Health and Weight Loss
Good morning all!
I am current 5'1" and 152-153lbs [down about 42+]. My BMR is about 1400+ cals and I've been avging about 1200 per MFP recommendations [I didnt want to go below that because then I do not get all of my nutrients and feel sluggish during my wkouts]. I workout about 5 days of week with heavy cardio + weightlifting strength training 3 days a week + plyometrics the other two days and a long walk on Saturday with the baby [so according to my heartrate, I burn a/b 500-600 cals a day]. I have changed my workouts for the past 2.5 months adding sprinting, bike rides, insanity and stadium steps thinking that my body had begun to adapt to my workout, but my weight has not moved. I have completely given up fried foods and have infused whole grains into my family's daily menu.

With all of that said, [I'm Guessing] that because I dont really have a calorie deficit [based upon my BMR] my weight loss has completely stopped. My current mini-goal is 145 and my long term is 132-135 maintenance weight. Any suggestions would be greatly appreciated! :)

Happy Friday!

Replies

  • Mokey41
    Mokey41 Posts: 5,769 Member
    You eat over your BMR not under your BMR to start with. A deficit comes off your TDEE not your BMR.
  • Dee_Denmark
    Dee_Denmark Posts: 8 Member
    Thanks! Update: TDEE is 2243. Does that help?
  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    Calorie intake should be more like 1700 with all that cardio.
  • Oneal77
    Oneal77 Posts: 12
    There is an article and a video you can read and watch on this topic. Visit www.uncommonwebshop.com, click on the weight loss link, and tell me what you think. And HAPPY FRIDAY TO YOU AS WELL!!
  • bob_day
    bob_day Posts: 87
    Do this and you *will* lose weight:

    1) Eat mostly to get the nutrition your body needs, and less for enjoyment. Establish a healthful diet and learn to enjoy healthful foods.

    2) Three meals a day: breakfast, lunch, and dinner. That's it. No snacks, and no "in between" meals.

    3) Give up sugar. No sugar in coffee, soda, or on cereal. Give up fruit juice -- it's mainly just another form of sugar. Water is the only liquid you need.

    4) In the beginning, establish a very regulated moderate calorie diet. Don't follow any sort of fad. Just pick a selection of foods that add up to a normal balanced diet -- whole grains, veggies, fruit, dairy, a little meat, etc. But start out by having exactly the same three meals each day -- the same foods and the same amounts. Weigh the portions on a scale. Consider frozen dinners. Healthy Choice, Lean Cuisine, Kashi, Smart Ones, and probably other brands have several that are low in calories and saturated fat, 25% daily value or less of sodium, and high in fiber.

    5) Weigh yourself every day on a 0.2 lb. accuracy scale. Your weight will fluctuate, but with a constant diet it should trend down over every two or three days. If it doesn't, eliminate items from your diet or reduce the size of portions until your weight does go down. (If you don't have a 0.2 lb. accuracy scale, I'd recommend the EatSmart Precision Plus Digital Scale, which is sold on Amazon.) Don't obsess over the scale — let it be your friend and point the way to a weight losing diet.

    6) When you have achieved a weight losing diet, then you can start making adjustments to add variety, but make sure that you keep losing weight.

    7) Maintain your exercise program.
  • Dee_Denmark
    Dee_Denmark Posts: 8 Member
    bob_day.... Thanks so much for the specific suggestions. A lot of what you suggested I already do, hence my semi-frustration. With the exception of my sugar-free coffee creamer, most all of my sugar comes from fruits. I don't drink anything else but water (just don't have a taste for it anymore). The only think is I can't do most of the frozen dinners bc of the high sodium content (prone to high blood pressure) and I do eat two snacks throughout the day to keep my sugar up (might be a mind thing but I do have have diagnosed thyroid condition). I do enjoy cooking and we eat at home probably 28 days out the month. I also measure food when I cook/follow a recipe and have a scale like you suggested. I guess you can see my frustration with it all :) not giving up at all, just trying to adjust!

    Thanks everyone!

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