Help I'm stuck!
1092kl
Posts: 19
Hello...
I started using my fitnesspal at the end of June 2013. I've lost about 15 pounds; Since then I have been at the same weight for seven weeks. I'm 5'4 and 173 pounds. I have been working out five-six times a week for at least 35 minutes a day. I eat around 1345 calories a day. Should I decrease my calorie intake? Or switch up my workouts entirely? Or workout longer?
I started using my fitnesspal at the end of June 2013. I've lost about 15 pounds; Since then I have been at the same weight for seven weeks. I'm 5'4 and 173 pounds. I have been working out five-six times a week for at least 35 minutes a day. I eat around 1345 calories a day. Should I decrease my calorie intake? Or switch up my workouts entirely? Or workout longer?
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Replies
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I'm going to guess most people will say, eat more calories.0
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Are you doing the same workout over and over?0
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I am just like you! I have lost around 20 pounds and have not lost any in 5 weeks. My calorie count is around or under 1200 per day and I work out 6 times a week. I swim, walk, do strength training and yoga. I feel like I am losing but the darn scale will not budge!! I will not give up!!0
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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.0 -
Have you adjusted your numbers/calorie goals since losing the 15lbs? As you've added exercise and your weight has changed, it's likely your calorie needs have changed as well. I definitely wouldn't lower calories - sounds like the thing to do, but can actually backfire on ya.
Are you eating back exercise cals? Food is fuel - make sure you are eating enough. MFP is designed with the daily deficit already built into your goal, so not eating back exercise cals leaves you with a ginormous deficit, which is no bueno.''
And ignore the post above mine - it's a copy/paste that lands in many topics and is not full of the best info. :noway:0 -
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.
Would ask for sources0 -
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.
This garbage again? No.0 -
with your diary locked its really hard to tell what exactly you are eating and if you are overestimating ..0
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I have been in the same boat for close to 7 months. I recently contacted a trainer and nutritionist. I was told to change my workouts because my body has probably adapted to the same routine. I currently go to Curves 2-3 times a week. He told me to increase weights and keep alternating workouts. He said to walk some days, do videos of workouts other days, ride my bike and just keep switiching things up. I would also guess you need to eat more especially on days your working out.0
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I am close to your height and weight and did the same thing. Then I took a break for a few weeks (working out on occasion and still being aware (without obsessing) about what I eat) and now I'm back to it again. After a 4wk plateau I'm now down 4lbs in past 2wks0
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Eat more. Trust me, it will work, but give it 4 weeks. You may gain the first week or two; or not. Don't listen to the ramblings of that Bob person....he does NOT know what he's talking about. I guarantee you that you will start to see loss again if you eat more. I can give you MANY examples of it working, including me.0
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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.
Would ask for sources
There are none lol just BroOZscience
Try resetting MFP to your current weight if you haven't already 15-20 lbs will affect your TDEE!
By resetting I mean going into goals and doing the calorie thing all over again!0 -
I'm your exact height (5' 4" and weight (actually 172, down from 173 from last week) and starting weight, so I hope I can help. Here's what I do and maybe you can adjust.
I eat 1655 calories and adjust my calorie intake every 5 pounds. I work out 6 times a week using cardio and strangth training. My work outs vary from 38-45 minutes. However, at least 2-3 times a week I vary what I am doing. I follow P90 and sometimes I substitute dancing instead of P90's cardio workout. For a whole week I visited my friend and did weight lifting and Zumba.
No sugar? I've been eating sugar this whole time and still losing...It is important where your sugar is coming from. Lots of soda is going to effect your weight loss, but fruit is not. I used to freak out at how high my sugar would be after eating an apple. I also eat pizza, hamburgers, barbeque, chinese, and consume alcohol weekly. I just fit it within my calories and eat reasonably. I remember being able to eat 4 slices of pizza. For lunch today I just had one slice and some fruit.
I've also heard varying your diet can help. I have 3 menu options I rotate out and when I go to the grocery store I try new types of food.
Also are you guesstimating some things? Like how much you're eating or how many calories you're burning? Weighing, measuring, and investing in a heart rate monitor can help take the guesswork out.
Anyway, hope that helps!
Oh one last thing. I highly recommend measuring and taking pictures of yourself. I have MFP friends who have not seen a change on the scale, but a big change in inches (especially if weight training.) I've also had this happen to me. I gained 2 pounds, but I had lost 2 inches from most of my body such as hips, waist, and even an inch in my arms.0 -
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.
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And I snack too. I must be some miracle of science gaining muscle, losing fat and eating sugar and snacking.0
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Hello...
I started using my fitnesspal at the end of June 2013. I've lost about 15 pounds; Since then I have been at the same weight for seven weeks. I'm 5'4 and 173 pounds. I have been working out five-six times a week for at least 35 minutes a day. I eat around 1345 calories a day. Should I decrease my calorie intake? Or switch up my workouts entirely? Or workout longer?
0 -
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.
LOL'Z
OP, disregard this
Please0 -
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.
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Hello...
I started using my fitnesspal at the end of June 2013. I've lost about 15 pounds; Since then I have been at the same weight for seven weeks. I'm 5'4 and 173 pounds. I have been working out five-six times a week for at least 35 minutes a day. I eat around 1345 calories a day. Should I decrease my calorie intake? Or switch up my workouts entirely? Or workout longer?
What are your measurements? Have they been the same as well? Are you eating back your exercise calories? Are you lifting, or just doing cardio? What do you consider "working out?" Are you measuring/weighing your food whenever you can and accurately tracking or are you guessing at the measurements?
Weight loss is strictly coming from your calorie deficit. Exercise will help with the calorie deficit and will help with endurance, stamina, and body composition. Food timing, food exclusion (unless medically necessary), cleanses, and other fad "scientific" diets are no more useful to losing weight then eating what you enjoy in moderation.
Also..and this is the most important information out there aside from accurately weighing and tracking your calories....be patient. Don't let a slump here and there bother you. If by week eight nothing has happened, then make slight changes with exercise or calories, be patient again, give it about a month, then adjust according to the information you have about the changes. Don't always jump to a calorie decrease at first...it may be that you need to lose 1 lbs per week instead of 2...so increase in calories is required.0 -
I am in the same boat. I lost 20 lbs quickly and have been stuck for 6 weeks. I eat around 1800 cals a day, but burn at least 500, so I'm netting 1,300. My personal trainer thinks my body is in survival mode, because it knows I'm going to push hard every morning, and I'm not going to eat more that the same amount of food. Here are my instructions:
1. Do HIIT carido (High Intensity Interval Training) 1 minute easy cardio, 3 minutes at almost capacity; do that 8 times for a total of 32 minutes.
2. Do resistance training. Muscle burns fat for up to 48 hours post work out; cardio you stop burning when you stop working.
3.Every third day, bump up the calorie intake to 1,500 (net) so my body doesn't always expect the same amount of food.
Its super frustrating, but I do know from weight loss over the past 15 years, my body likes to re-set about every 20 lbs. So if that's the case, and I'm re-setting, I'm concentrating on building muscle and not giving up! I do not want to gain back the recently earned 20 lbs!
Good luck. I know it's frustrating :frown:0 -
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7 weeks is a long time. Check your measurements. It's easy to overestimate what you are eating.
Google "calorie spike days" and "calorie confusion." I haven't attempted a calorie spike day but the idea intrigues me.
Good luck!0 -
What is your exercise routine like? If you are doing generally the same workout each time, than your body has fallen into a routine, and doesn't have to work as hard, which results in fewer calories burned. It's important to keep your routine fresh so you always keep that body guessing!
Try changing up your routine about every 3-5 workouts. If you only have 35 minutes to spare, that is perfectly fine, but always try to change up and amp up that routine!
Good luck!0 -
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.
:noway:0
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