Really don't want to give up

Betton168
Betton168 Posts: 4 Member
in Health and Weight Loss
Right, I'll set the scene. I'm 96kgs, been at the gym over 4 months, already lost a stone. Doing 30 minutes fat burning on cross trainer, 10-15 steep uphill walk and 15-20 minute dog walk after work for exercise. Eating roughly 1700-1900 calories, all healthy:

Coffee and fat free yoghurt for breakfast
Apple for mid morning
Tuna pasta, 1 portion of grapes and water for lunch
Low cal crackers for afternoon snack
600-800 cal dinner

This will be the 3rd week that I simply cannot lose any more weight. I ideally want to be around the 80kg mark but it just isnt going anywhere. Anyone got any ideas?

Replies

  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Platteaus are a normal part of weight loss, and platteaus can last for months at a time so don't give up after only 3 weeks of not seeing any losses.

    Also, as you've been working out hard for the last 4 months, have you stopped to take a rest week / diet break at all? A rest week can give the body time to fully recover and result in losses owing to the body letting go of water weight it may be holding onto.

    I haven't looked to see if your diary is open but your meal plan looks like it could be low in protein and fibre, unless you are getting lots of lean meat and vegetables at dinner.
  • JakeBrownVB
    JakeBrownVB Posts: 399 Member
    how many refeeds have you done in those 4 months?
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    If you don't want to give up, then don't! It's pretty simple! Keep doing what you're doing.
    Weightloss is not linear. You'll have times you lose and times you don't. Have you tried taking measurements? Sometimes the scale isn't budging, but the measurements are.

    Keep going and don't give up!
  • Betton168
    Betton168 Posts: 4 Member
    I've never really taken a rest break / diet break as I worry that all the weight Ive lost will simply go back on! My dinners are usually quite varied - 2-3 veg, potatoes / rice, then mainly chicken, but nothing I would deem "fatty".

    And I have no idea what a refeed is?!?!

    I know it sounds like I'm moaning, but I am a killer for sugar, I've never not had a sugary drink or a chocolate bar so going off cold turkey like this is just bringing me down even more when I dont see the results.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    I've never really taken a rest break / diet break as I worry that all the weight Ive lost will simply go back on! My dinners are usually quite varied - 2-3 veg, potatoes / rice, then mainly chicken, but nothing I would deem "fatty".

    And I have no idea what a refeed is?!?!

    I know it sounds like I'm moaning, but I am a killer for sugar, I've never not had a sugary drink or a chocolate bar so going off cold turkey like this is just bringing me down even more when I dont see the results.

    Sounds like you might be being too restrictive on yourself. If you are denying yourself the foods you enjoy then your chances of giving up are higher because you may give into those cravings sooner or later, feel like you've failed and then give up completely. Try and work your favourite treats into your calorie goal once in a while to keep those cravings satisfied - there is no need to go cold turkey on sugary foods or chocolate.

    A refeed / diet break are essentially the same thing. Eat at maintenance (TDEE) for a week or two. Keep it to a designated time slot so that you know when you're getting back into your deficit. Some people will tie this in with a rest week from exercise too but remember that if you do this your TDEE will be lower.
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    Stop doing "fat burning" zone on cross trainer. Do intervals where you ramp up your heart rate then take it back down, etc.... Staying in the fat burning zone does not make you lose more fat. Getting your heart rate up will burn more fat than the fat burning zone. This far burning zone b.s. was invented by lazy people who don't want to put in the extra effort. Period.

    Only other advice I have? Make sure your calories consumed are what you think they are.
  • witmer1
    witmer1 Posts: 128 Member
    Then don't give up. Stay the course, keep eating right and exercising. I know how frustrating a plateau is, but it's not worth quitting over.
  • Factory_Reset
    Factory_Reset Posts: 1,651 Member
    Well, you're in charge of you
  • pippywillow
    pippywillow Posts: 253 Member
    Maybe it's time to switch things up a little bit. Are you eating the exact same thing every day for breakfast and lunch? Your body might just be stuck in a "rut." Try a different work out, or a different menu plan.

    You can make a candy bar fit in your calories once in a while. Keeping it exciting might also make you not feel like giving up as much.
  • fabafter5
    fabafter5 Posts: 200 Member
    I would lower those carbs, up your protein significantly and add in more vegetables. For example add some cottage cheese or a string cheese to that apple. I am female and just crackers as a snack would never give me the energy needed to fuel my body. I agree that you may be too restrictive which could backfire in the long run.
  • Betton168
    Betton168 Posts: 4 Member
    Well in terms of refeed, I tend to take a break at weekends with a few treats and mostly dog walks. When I look at what I eat, it really isnt that much, but I will try and bring the carbs down as my crackers arent really needed when I could have a salad.

    I just have this image that I'm going keep to eating like I do, keep exercising and I will never see a change, but I've spoken to my trainer and some nutrional colleagues and they simply dont understand it either!
  • Betton168
    Betton168 Posts: 4 Member
    Just weighed myself and lost nothing for the 4th week in a row. Just completely lost faith in everything now
  • Francl27
    Francl27 Posts: 26,371 Member
    You might be undereating.

    1) set up MFP at 'lose 1lb a week'
    2) make sure you add your exercise calories and eat at least 50% of them back (machines tend to overestimate calories lost)
    3) use a scale to measure everything you eat and try to eat close to your goal

    I also suggest doing some kind of strength training so you don't lose all your muscles.

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