Why isn't it coming off- Im doing everything right

cenright0 · February 2014

Ok its been 8 weeks and I am trying not to get frustrated (but I AM:). I started out at 149 (5'6 female) and after 8 weeks am at 140.5. The first 5 or six pounds came off with in the first few weeks and at a nice pace but it has since sloooooowed down dramatically. I think the first 5 or six pounds was probably a lot of water weight which makes me wonder why the true weight loss is so slow? I feel like I will never break thu 140lbs and land in the 130's:(

Im a 47 year old female 5'6- 140 lbs eating 1500 calls per day and exercising 3 times week for 30-40 min seems like I should be able to lose 1 pound per week? My goal is 132 and I don't want to give up. Im not looking for a 2-3 pounds a week Id be happy with 1 pound a week but Im not even seeing that! Here's what I'm doing- PLEASE tell me what I might be doing wrong:

I am sticking to the SAME (below) diet of approx 1400-1500 cals per day: Eating very clean other than my habitual diet coke per day:

Breakfast: 350 cals
Red Mills Oat bran 1/3 cup
1 T Almond butter
cinnamon
3/4 cup Almond milk
1/2 c blueberries

Lunch: 450 calls
1 cup arugula or spinach
4 oz chic breast cut up
1/2 sliced beets
1/4 chopped mango
1/2 c quinoa
a homed balsamic vinegar dressing with no oil- very light

Dinner- 450 Same as lunch maybe sub 4oz salmon for chic 1 or 2x week

Snack- approx-330 cals
2 sticks of Sargento reduced fat cheddar cheese sticks -120 calories
4-6 cups Skinny pop popcorn- 210 cals

There have been a few days where I had an oreo or two or small piece of bday cake - literally only a few times and Ive tracked EVERYTHING so I tried to make up for any overages the next day.

Exercise- Just started exercising 3-4 times per week about 3 weeks ago. Ive never been much of an exerciser but Im liking what Im doing and can see myself sticking to it. Maybe because Im doing some weight training the scale will be higher and soon start to go down?? I want to be realistic and not over commit with exercise because I want to WANT to exercise not feel like I HAVE to and then quit. Im sure some of you will say well, thats easy just add in more exercise and you'll weight, but I want to be realistic and I think that although Im not burning a TON of calories Im still getting my hear rate up and burning 200-300 calls per day. I would think with my diet alone I would be losing 1 pound per week??

Les mills Body pump- approx 20-25 min
fast walking with some running on treadmill for 10-15 min
total calls burned most exercise days- 250

WHAT AM I DOING WRONG?? Someone suggested that maybe I am eating too little calories but I have a hard time believing that- any thoughts??

47 year old female 5'6- 140 lbs eating 1500 cals per day and exercising 3 times week for 30-40 min seems like I should be able to lose 1 pound per week?

Any suggestion much appreciated!

diannethegeek · February 2014

If you're within 10 pounds of your goal, 1 pound per week may not be achievable anymore. At this stage, every little bit lost has to be celebrated, even if it's just 1/2 pound per week.

Keep in mind that weight loss isn't going to be linear, especially as you get closer to goal. Overall, your weight averages to about 1 pound lost per week. You're going to have up weeks and down weeks and weeks without any loss at all, but the average over time is what matters.

If you aren't already, a lot of people are going to recommend that you get a food scale and start weighing your portion sizes. A lot of people have found that they're actually eating more than they realize when they switch from measuring cups to a food scale, and those little inconsistencies can add up very quickly to wipe out the deficit you think you have.

cenright0 · February 2014

Thanks- yes, I do have a scale and use it to portion out everything. I understand I should be happy with the almost 10 Ive lost but its been a few weeks of nothing and I don't get why? It's like my body won't drop more and Im not sure why.

cmriverside · February 2014

Thanks- yes, I do have a scale and use it to portion out everything. I understand I should be happy with the almost 10 Ive lost but its been a few weeks of nothing and I don't get why? It's like my body won't drop more and Im not sure why.

Because you are already in a healthy weight range. Your body wants a certain amount of fat. You are trying to beat biology now. Biology wins, most times.

Why are you so set on that specific weight?

cenright0 · February 2014

I really feel better at 132lbs. Im approaching menopause (5 year or so) and I don't want to be on this slippery slope as my metabolism slows down. I just feel and look better at 132-135 pounds and it is a realistic weight for my frame.

diannethegeek · February 2014

Thanks- yes, I do have a scale and use it to portion out everything. I understand I should be happy with the almost 10 Ive lost but its been a few weeks of nothing and I don't get why? It's like my body won't drop more and Im not sure why.

How long has it been since you saw a drop on the scale? Would I be right in guessing that the scale seemed to stick right around the same time you started a new exercise routine? It's not uncommon to see a stall or even a slight gain on the scale when you start a new exercise routine because our bodies flood sore muscles with fluid to help cushion and repair them, masking any fat loss that's happening in the background. The good news is that this is temporary and should go away as your body gets used to the routine.

If that's not the case, then we look at other possible causes, and most of them are also water weight. Sodium, hormones (time of the month or ovulation), stress, hydration, etc. can all cause dips or gains on the scale.

melaniecheeks · February 2014

But you have lost a pound a week, on average!

Weight doesn't come off nice and evenly, and the nearer you are to a healthy weight, the slower it will come off.

You're not doing anything wrong, you just need more patience.

LoraF83 · February 2014

But you have lost a pound a week, on average!

Weight doesn't come off nice and evenly, and the nearer you are to a healthy weight, the slower it will come off.

You're not doing anything wrong, you just need more patience.

This.

You should be thrilled with what you've lost so far. Be patient and give it time.

cenright0 · February 2014

It has stopped right around the time that I started exercising so that may have something to do with it.

9jenn9 · February 2014

I've got just about identical stats. It just goes slow. If you're doing it right, try to be patient. What's a few weeks in the big picture? The only bad thing that could happen here is that you get so frustrated that you quit. One thing that has helped me is to put away the scale. Since I'm not willing to starve myself and already have a good, challenging workout routine (measured by heart rate monitor. Don't rely on mfp estimates) I try to focus on how I feel. Try not to let your life revolve around the number on the scale. Set other goals, especially non weight related goals. Check your weight in a few weeks.

wonderwoman234 · February 2014

If you are doing weight training, which is a good thing, you may be holding on to water weight right now. Your weight loss has been great so far. The only think you aren't doing "right" is being patient.

lisawinning4losing · February 2014

I kind of have to agree with cmriverside. 5'6 and 140 pounds sounds like a healthy weight to me, depending on your body type. (Everybody's different.) Maybe your body just doesn't want to lose any more. It seems like you're following a damn near perfect diet. Maybe the only other thing you could do is work out at the gym, like do a body sculpting class or something. That would help you firm and tone up, if not lose weight. But seriously, we live in a society that says you have to be super skinny, but you don't.

meritage4 · February 2014

I too am 5 6 and I hear your desire to be 132. It should be doable.
Now in 8 weeks you have lost 9 lbs. That's a pretty good record.

Weight seemed static as you added exercise.
Your diary for food looks well balanced and 1500 calories should be adequate.

My humble advice would be add a walk on non exercise days. Ensure the exercise is strength building. Drink lots of water and be patient. Give it another week or so and I bet it will drop again. Remember weight loss is not linear.
And meanwhile get out the tape measure. Any changes there?

cenright0 · February 2014

Thanks for the great advice. I do think once the weather gets nicer I can add a walk in on my non work out days. I think i just needed to be reassured that it will start coming off again. I really am fine with a slow weight loss even 1/2 pd week is fine as long as it is consistent but good advice that weight loss isn't linear. I guess I was looking for that line in my "progress" section to keep going down down down not up and down.

The more I think about it the amount of strength training Im doing with Les Mills Body Pump it has to be adding some weight to the scale right now. I will try to drink m ore water and maybe not weight myself everyday.

thanks all- great to have a forum to ask questions on when things get rough

LTKeegan · February 2014

This describes me exactly, but im stuck at 137. Started at 146, 5'6". I have to remind myself that 9 pounds over 6 weeks is good! Also, if you're working out, are you sore? I gain ALWAYS when I'm sore!! So give yourself a rest day and see if you don't notice a drop. Sometimes water gain in your muscles can mask fat loss.

Oh, and good luck! Add me if you like!!

LukeDurett · February 2014

Especially if you've just started with your exercises, then your muscles will be growing, and taking on extra water weight to help repair themselves. The good news is - the more muscles you have, the more calories your body will burn when it is at rest! Try not to concentrate on the weight as much as how your body is slimming down/your physique. A couple of pounds now might becoming/looking more fit, even though with the scale, that seems counter-intuitive.

I believe you should keep your diet coke - everyone deserves one vice - but you may want to change it to every other day, or every three days. There's a lot of evidence that substitutes and artificial sweeteners in diet drinks actually reduce your metabolic rate - meaning you'll be burning your weight at a much slower rate, and using less of what you eat.

nursediva00 · February 2014

Stop staring longingly at that friggin scale! Start taking pics EVERY week or so and start taking measurements. You can be losing inches. I've only lost 5 lbs in the last 3 weeks but I've lost 10 inches overall. I've seen plenty of people who actually lose body fat and but their weight stays the same or increases. Don't be a slave to the number on the scale hun. Good luck!

splucy · February 2014

Why don't you try spacing out small meals over the day? Keep your metabolism spinning. That's what I have always done.

I try to consume no more than 250/300 calories every 3 hours. My usual day is 8am-11am, 11am-2pm, 2pm-5pm, 5pm-8pm, 8pm-bed time. That works out to be 1250 - 1500 daily.

I avoid carbs from 5pm onwards. I exercise around 6pm so I make sure that I have some sort of low gi carbs before my work out.

Apparently I should eat back a lot of exercise calories but I don't. This is what works for me!

Why isn't it coming off- Im doing everything right

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