Haven't lost weight in 2 weeks - Have I hit a plateau?
gregg917
Posts: 8 Member
Thanks everyone for having a look! I promise to try and not make this post boring!
Age: 22
Weigh: 207
Body Fat: 25%
BMI: 31.4
I used to weigh 250 lbs, I dropped down to 165 and maintained it well until I lost my job and fell back into my bad habits. I lost a lot of that weight from practicing raw veganism and was consuming mostly raw fruits/veggies with occasional 'splurges'.
I'm vegetarian however I do not consume milk, sour creme, etc...only animal product I consume is cheese otherwise I try to aim for vegan products.
I'm concerned because for a little over 2 weeks now I've maintained the same weight, my body fat and lean mass are nearly the same.
I do cardio (walk/run combination) about 5 times a week for an hour each and complete about 4-5 miles (400 calories on average burned) per session. Rarely do I do any strength training, when I do complete my workouts, I follow it with a vegan protein shake. (Sunwarrior Raw Protein with soy milk)
I try to consume between 1,700-1,900 calories (on days when I don't workout), I used a calculator that said that amount would be most appropriate when trying to lose 2 pounds per week. I end up consuming a total of about 2,100-2,300 calories on days I work out (1,800 based on calculator and the additional 400 after burning it off). I only eat about once or twice a day, I know I should be eating smaller portions more often. Even my diet is off because I don't always consume the calories I need for that day and try to make up for those calories on following days.
Also I work in retail so sometimes I don't fall asleep till 2AM but get about 10/12 hours of sleep every night.
My question is, what does it seem like I am doing wrong?
I almost feel I am doing too much cardio and not sure if my consumption of calories is correct? Am I not to consume the additional 400 calories that I burn off?
If I've missed any info, I'd be more than happy to provide whatever it is I might've forgotten
Any help or advice would be greatly appreciated! Thanks again for taking the time to read my post
Age: 22
Weigh: 207
Body Fat: 25%
BMI: 31.4
I used to weigh 250 lbs, I dropped down to 165 and maintained it well until I lost my job and fell back into my bad habits. I lost a lot of that weight from practicing raw veganism and was consuming mostly raw fruits/veggies with occasional 'splurges'.
I'm vegetarian however I do not consume milk, sour creme, etc...only animal product I consume is cheese otherwise I try to aim for vegan products.
I'm concerned because for a little over 2 weeks now I've maintained the same weight, my body fat and lean mass are nearly the same.
I do cardio (walk/run combination) about 5 times a week for an hour each and complete about 4-5 miles (400 calories on average burned) per session. Rarely do I do any strength training, when I do complete my workouts, I follow it with a vegan protein shake. (Sunwarrior Raw Protein with soy milk)
I try to consume between 1,700-1,900 calories (on days when I don't workout), I used a calculator that said that amount would be most appropriate when trying to lose 2 pounds per week. I end up consuming a total of about 2,100-2,300 calories on days I work out (1,800 based on calculator and the additional 400 after burning it off). I only eat about once or twice a day, I know I should be eating smaller portions more often. Even my diet is off because I don't always consume the calories I need for that day and try to make up for those calories on following days.
Also I work in retail so sometimes I don't fall asleep till 2AM but get about 10/12 hours of sleep every night.
My question is, what does it seem like I am doing wrong?
I almost feel I am doing too much cardio and not sure if my consumption of calories is correct? Am I not to consume the additional 400 calories that I burn off?
If I've missed any info, I'd be more than happy to provide whatever it is I might've forgotten
Any help or advice would be greatly appreciated! Thanks again for taking the time to read my post
0
Replies
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Try eating more often and not consuming the extra calories you ear from exercising. It sounds like you already know what to do you just need confirmation
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Your height ?? the weight will fall ....you are doing fine with exercise good luck 0
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Why are you not doing at least some strength training?0
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Yes agreed - seems you already know what you are doing
You have lost weight before, so your body is ready for that...I would recommend you give this another 1 or even 2 weeks before you come to a conclusion about a Plateau.
Try changing your routine a bit to see if your reacts (rather than do anything drastic)...like change to time of your workouts, decrease or increase by count of 15 mns your cardio - maybe try different type of cardio for a while (run / pilates / zumba etc)...
see if these things work...maybe it might only be a temp phase like water load or scale based effect.....
You are doing well..heck better than a lot of us..since you have experience on ur side....good luck0 -
What are you doing wrong? Eating too many calories or telling yourself porkies about how much you are eating?
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....0 -
What a strange thing to say. It's easy to hit 1900 calories a day without meat and not going for so called bad foods. I#m a vegan and have no problems hitting between 2000 and 2500 calories daily and not consuming 'cakes' as you put it
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....0 -
probably not, weight loss is not linear, you often lose fast at first then it tapers wait a bit longer! 0
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What a strange thing to say. It's easy to hit 1900 calories a day without meat and not going for so called bad foods. I#m a vegan and have no problems hitting between 2000 and 2500 calories daily and not consuming 'cakes' as you put it
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....
So true, have you tried peanut butter? I could eat an entire jar easy and at 200 cals a serving Im pretty sure id hit the 1900 very fast
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What a strange thing to say. It's easy to hit 1900 calories a day without meat and not going for so called bad foods. I#m a vegan and have no problems hitting between 2000 and 2500 calories daily and not consuming 'cakes' as you put it
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....
Why strange? I am a non-veggie and I would struggle to make that amount without serious amounts of food. What can you eat if it is not sugary snacks?0 -
What a strange thing to say. It's easy to hit 1900 calories a day without meat and not going for so called bad foods. I#m a vegan and have no problems hitting between 2000 and 2500 calories daily and not consuming 'cakes' as you put it
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....
Why strange? I am a non-veggie and I would struggle to make that amount without serious amounts of food. What can you eat if it is not sugary snacks?
I'm avegetarian. I eat 2750 calories a day. At least!!
To the OP: what kind of calculator did you use? Was it a tdee calculator that made you put in your exercise? If so you shouldn't eat back calories you burned.0 -
Are you getting decent amounts of protein apart from the shake? (Taking in to account MFP sets it's levels pretty low.)
No idea if that will affect a plateau.
Taking protein shake just after a cardio workout seems a bit weird to me, especially as I believe you generally need to do it a bit longer to be catabolic?
Your figures sound a bit high for 2lb/week weight loss to me.
HOWEVER, even at 2lb/week we're talking 4lb 'not lost' and that could easily just be 'water weight'.0 -
Two weeks isn't long enough - weight loss isn't linear.I'm concerned because for a little over 2 weeks now I've maintained the same weight, my body fat and lean mass are nearly the same.
Are you absolutely sure it wasn't a TDEE calculator you used? TDEE calculators include exercise calories unless you left that part blank.I used a calculator that said that amount would be most appropriate when trying to lose 2 pounds per week. I end up consuming a total of about 2,100-2,300 calories on days I work out (1,800 based on calculator and the additional 400 after burning it off).
Completely irrelevant. Eat as many or as few times as suits youI only eat about once or twice a day, I know I should be eating smaller portions more often.
What is too much cardio? As you aren't losing weight that is an odd statement!I almost feel I am doing too much cardio
Not enough strength training I would say though.0 -
I'm not getting pulled into your trolling but it's very easy with a little common sense just use google if you're seriously interested (which I doubt)
What a strange thing to say. It's easy to hit 1900 calories a day without meat and not going for so called bad foods. I#m a vegan and have no problems hitting between 2000 and 2500 calories daily and not consuming 'cakes' as you put it
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....
Why strange? I am a non-veggie and I would struggle to make that amount without serious amounts of food. What can you eat if it is not sugary snacks?0 -
I'm also wondering if you used a TDEE calculator. If so, don't eat back your exercise calories.
Are you using a food scale to weigh out all of your food?0 -
TL;DR
It's been 2 weeks, chill.
edited because I can't spell... and it's 6 words...0 -
I'm not getting pulled into your trolling but it's very easy with a little common sense just use google if you're seriously interested (which I doubt)
What a strange thing to say. It's easy to hit 1900 calories a day without meat and not going for so called bad foods. I#m a vegan and have no problems hitting between 2000 and 2500 calories daily and not consuming 'cakes' as you put it
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....
Why strange? I am a non-veggie and I would struggle to make that amount without serious amounts of food. What can you eat if it is not sugary snacks?
Oh for goodness sake there is always one that takes things too seriously.0 -
Try cutting back your cals to 1600 and reduce your cardio by a bit. Add strength training twice a week. See if that shakes things up.0
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I try to consume between 1,700-1,900 calories (on days when I don't workout), I used a calculator that said that amount would be most appropriate when trying to lose 2 pounds per week. I end up consuming a total of about 2,100-2,300 calories on days I work out (1,800 based on calculator and the additional 400 after burning it off).
Unless you're a dude, that's probably a little bit high. That would mean your TDEE is 2700-2900 calories per day.
How do you know your BF%? Did you have a BodPod or DEXA scan measurement taken? There aren't too many chicks who aren't strength athletes who are 25% body fat and top 200 lbs. I lift like a mad woman, weigh 180 and am about 36% BF (per DEXA).
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-thinkI only eat about once or twice a day, I know I should be eating smaller portions more often. Even my diet is off because I don't always consume the calories I need for that day and try to make up for those calories on following days.
Also I work in retail so sometimes I don't fall asleep till 2AM but get about 10/12 hours of sleep every night.
My question is, what does it seem like I am doing wrong?
Do you use a food scale? Do you log every single thing that you eat? Every nibble, taste, etc.?
Timing and number of meals are irrelevant. The average total daily energy expenditure and total daily energy intake are all that matters WRT weight loss.
I'm trying to make strength gains myself, so I'm eating around maintenance, which seems to be 2000 calories a day, and that is lifting 4 times a week with cardio and yoga 1 time each for a total of 7 hours of exercise a week. If I didn't care about gaining strength, I'd be doing the same exercise (maybe adding a couple more 20 minute cardio sessions and shorten my lifting sessions a few minutes each to compensate), and averaging 1700 calories a day. I'd expect to lose about 1/2-2/3 of a pound a week that way.
It's simple, but it isn't easy, and you have to have mucho patience!!0 -
2 weeks isn't a plateau. It's just a stall, and it's perfectly normal.
Make sure you weigh all your food though, or you could be eating more than you think.0 -
What a strange thing to say. It's easy to hit 1900 calories a day without meat and not going for so called bad foods. I#m a vegan and have no problems hitting between 2000 and 2500 calories daily and not consuming 'cakes' as you put it
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....
Why strange? I am a non-veggie and I would struggle to make that amount without serious amounts of food. What can you eat if it is not sugary snacks?
Surprisingly I've never been one to indulge on sugar snacks ever in my life, I feel my problem has been portion control and lack of exercise that has gotten me to where I am today.
I find it hard at times to get myself to eat those calories so I will usually eat a peanut butter sandwich with Zoi Strawberry Greek Yogurt to help make up for those calories that I am unable to eat throughout the day.
I am a chocolate addict yet rarely eat any along with cookies, cakes, etc... my only sugar intake comes from jelly on my PJ sandwiches, my greek yogurts and the sugar thats found in my ALT Apple Cinnamon Crisp protein bar. Possibly my protein shake too, otherwise I am very strict on 'sugar' splurges.0 -
Two weeks isn't long enough - weight loss isn't linear.I'm concerned because for a little over 2 weeks now I've maintained the same weight, my body fat and lean mass are nearly the same.
Are you absolutely sure it wasn't a TDEE calculator you used? TDEE calculators include exercise calories unless you left that part blank.I used a calculator that said that amount would be most appropriate when trying to lose 2 pounds per week. I end up consuming a total of about 2,100-2,300 calories on days I work out (1,800 based on calculator and the additional 400 after burning it off).
Completely irrelevant. Eat as many or as few times as suits youI only eat about once or twice a day, I know I should be eating smaller portions more often.
What is too much cardio? As you aren't losing weight that is an odd statement!I almost feel I am doing too much cardio
Not enough strength training I would say though.I'm also wondering if you used a TDEE calculator. If so, don't eat back your exercise calories.
Are you using a food scale to weigh out all of your food?
I've never used the TDEE calculator till you two mentioned it, I used the calculator on IIFYM (Mifflin-St Jeor setting) and it says my;
BMR: 1931
TDEE: 2318
Exercise Level (3 times a week to be safe since I've been on a roll just for a month)
Weight: 207
Age: 22
Height: 5' 9"
Rarely do I do any strength training, I would definitely say I am a beginner and find even 15lb dumbbells tire me out pretty quick with 10 reps of 5 each (50 total, once a week if that!) So I can agree that I need to set fitness goals for both cardio and strength training. Any resources for beginners on strength training?
Thanks again for all the help!0 -
What are you doing wrong? Eating too many calories or telling yourself porkies about how much you are eating?
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....
Are you serious? I am vegetarian and I'll tell you it isn't hard to hit 1900, idiot.0 -
Are you getting decent amounts of protein apart from the shake? (Taking in to account MFP sets it's levels pretty low.)
No idea if that will affect a plateau.
Taking protein shake just after a cardio workout seems a bit weird to me, especially as I believe you generally need to do it a bit longer to be catabolic?
Your figures sound a bit high for 2lb/week weight loss to me.
HOWEVER, even at 2lb/week we're talking 4lb 'not lost' and that could easily just be 'water weight'.
My protein shake nutrion shows per serving;
Total Fat: 1g
Carbs: 1g
Protein: 15g
I figured since these essential proteins are the building block for muscle, that if I drink my protein shake I could build muscle in areas (legs, thighs, etc...)? Is it even necessary after cardio or only after strength training?0 -
Only two weeks...dont fret0
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I try to consume between 1,700-1,900 calories (on days when I don't workout), I used a calculator that said that amount would be most appropriate when trying to lose 2 pounds per week. I end up consuming a total of about 2,100-2,300 calories on days I work out (1,800 based on calculator and the additional 400 after burning it off).
Unless you're a dude, that's probably a little bit high. That would mean your TDEE is 2700-2900 calories per day.
How do you know your BF%? Did you have a BodPod or DEXA scan measurement taken? There aren't too many chicks who aren't strength athletes who are 25% body fat and top 200 lbs. I lift like a mad woman, weigh 180 and am about 36% BF (per DEXA).
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-thinkI only eat about once or twice a day, I know I should be eating smaller portions more often. Even my diet is off because I don't always consume the calories I need for that day and try to make up for those calories on following days.
Also I work in retail so sometimes I don't fall asleep till 2AM but get about 10/12 hours of sleep every night.
My question is, what does it seem like I am doing wrong?
Do you use a food scale? Do you log every single thing that you eat? Every nibble, taste, etc.?
Timing and number of meals are irrelevant. The average total daily energy expenditure and total daily energy intake are all that matters WRT weight loss.
I'm trying to make strength gains myself, so I'm eating around maintenance, which seems to be 2000 calories a day, and that is lifting 4 times a week with cardio and yoga 1 time each for a total of 7 hours of exercise a week. If I didn't care about gaining strength, I'd be doing the same exercise (maybe adding a couple more 20 minute cardio sessions and shorten my lifting sessions a few minutes each to compensate), and averaging 1700 calories a day. I'd expect to lose about 1/2-2/3 of a pound a week that way.
It's simple, but it isn't easy, and you have to have mucho patience!!
Thanks for the reply!
I am a male and just took the TDEE calculator from IIFYM and says my TDEE should be around 2,318 with an exercise level of 3 times a week. I measure my body fat with my Withings Smart Wifi Scale, it measures my lean mass and body fat/pounds of fat.
Admittedly I do not calculate everything I eat, I will make better habits of adding calories and weighing out my food to get a better/clearer view of my intake.
Your workouts seem way more diverse than mine, I've grown to be bored on the treadmill at home. Integrating different workouts such as strength, dancing, etc...would help me lose more weight per week VS cardio alone?0 -
What are you doing wrong? Eating too many calories or telling yourself porkies about how much you are eating?
How do you manage 1,900 calories if you are a veggie? Too many cakes it sounds like to me....
Are you serious? I am vegetarian and I'll tell you it isn't hard to hit 1900, idiot.
I can understand that some vegans may have a hard time hitting the 1,900 mark but even then there are many foods to help push for the right caloric needs, hell I know vegans who just eat stir fry all day and oreos, they look better than me too! ;P0 -
I would personally look to a consistent weight routine (starting strength is my usual recommendation) and consider mixing up steady state cardio for some interval training.
You won't get that much muscle growth from running, I doubt you need much protein after running.
Generally runners will have a carb solution post-workout for recovery I believe.
As echoed above - if you're not measuring food you could easily be way out.
Especially something a bit more calorie dense - add it all up and it could be a big chunk of that 4lb gone because you were eating more than you thought.
The more you do it the more you get used to what weighs what, so the less you have to do it. 0 -
Yes agreed - seems you already know what you are doing
You have lost weight before, so your body is ready for that...I would recommend you give this another 1 or even 2 weeks before you come to a conclusion about a Plateau.
Try changing your routine a bit to see if your reacts (rather than do anything drastic)...like change to time of your workouts, decrease or increase by count of 15 mns your cardio - maybe try different type of cardio for a while (run / pilates / zumba etc)...
see if these things work...maybe it might only be a temp phase like water load or scale based effect.....
You are doing well..heck better than a lot of us..since you have experience on ur side....good luck
Awesome I love the idea of Zumba! I will change up my workout routine and make it more diverse! I'm also going to pair it with weighing my food to calculate my intake much better, I'm hopeful for my next weigh in at the end of the week!0 -
Strength training! Stop burning off all the muscle off of your body, girl! If you are only doing cardio you have probably decreased your metabolism and are now at a maintenance for calories. Build some muscle. Eat all the foods. Lose the fats 0
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