Why isn't it coming off? Getting frustrated:(

cenright0
cenright0 Posts: 80 Member
in Motivation and Support
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 be wonder why the true weight loss is so slow? I feel like I will never break thu 140lbs and 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?

Replies

  • beachlover317
    beachlover317 Posts: 2,848 Member
    Well, in 8 weeks you've lost about 8 pounds. What we fail to realize is that fat loss is slow and we have to be patient. I look more at my average loss for the month.

    Also, you are down to the last 10 pounds. Those are the hardest. Be patient and congratulate yourself on the hard work and the 8 pound loss. You'll get there.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    deja vu

    http://www.myfitnesspal.com/topics/show/1204120-why-isn-t-it-coming-off-im-doing-everything-right
  • helen8328
    helen8328 Posts: 36 Member
    Maybe you could up your weight training a little? The more muscle you have the efficiently your body burns fat. Also, if you have gained muscle since you've started weight training you have to remember that muscle is heavier than fat, so it may seem like you haven't been loosing fat when you have. Is there any way you can have your body fat percentage checked? I find this more accurate than going by weight alone.
  • BreeJaxon
    BreeJaxon Posts: 128
    A lb. a week is a great success, you should be proud of yourself!
  • juliemouse83
    juliemouse83 Posts: 6,663 Member
    I'm not seeing the problem...Just lost 8.5 pounds in 8 weeks...just over a pound a week.

    ???

    It isn't going to just automatically fall off of you in equal increments... You averaged a pound a week.

    FWIW? The less you have to lose, the slower it seems to come off. It's a slow process. Did you put it all on over night?
  • nenshali
    nenshali Posts: 331 Member
    Agreed. You are doing great! Don't expect too much, it takes some time, but you'll get there eventually.. Good luck!
  • cenright0
    cenright0 Posts: 80 Member
    Ok thank you for the encouraging words, maybe Im jumping the gun and freaking out a bit because I do have some anxiety that we are going on vacation for a week at the end of the week and although I wont be over indulging on the food front I certainly wont have my pre prepared home cooked meals available to me. I guess I have anxiety that if I haven't seen weight loss the last few weeks and I certainly won't next week (most likely a gain will happen) I will get discouraged and give up.

    I am looking at this as a lifestyle change so slow and permanent is better than fast and short lived.

    thanks!
  • Mom_of_X
    Mom_of_X Posts: 85 Member
    i know it's frustrating - I KNOW - but what it boils down to is cals in, cals out - you need a deficit of 3500 to lose 1 pound.

    if you average 1500 cals a day, and burn roughly 800-900 cals a week (assuming you need about 1800 cals to maintain your weight, based on your height) you are looking at only 2100 ish cals - meaning, you've got to compensate another 1400 cals (either via food or exercise or both) in order to see that pound come off in one week.

    water retention fluctuates wildly, based on diet, exercise, and stresses, so there's another factor.

    it's not always easy, but it IS worth it. keep at it, don't give up!
  • fast_eddie_72
    fast_eddie_72 Posts: 719 Member
    Agree with the others. Sounds like you're doing super and I hope you stick with it! Someone posted what a pound of fat really looks like. Hope someone has it. It was very eye opening about losing "only" a pound. And you've lost 8! It seems slow, but think where you'll be in just a few months.
  • minizebu
    minizebu Posts: 2,716 Member
    I have to agree with the others. You are making good progress. Try to be more patient.

    Be prepared that your weight most certainly will go up while you are away on vacation. You will be eating restaurant meals, so you will have to guess at the calorie counts of the foods you will be eating and you will probably be ingesting more sodium and more fat than you normally would at home. Try to use the "plate method" to guide your eating, even if you are served heaping portions (as is customary with restaurant food): 1/4 of your plate should be protein, 1/4 of your plate can be a starchy food (bread, rice, potatoes, beans, peas or corn, etc.) and 1/2 of your plate should be non-starchy vegetables and/or fruit. This method is not bullet-proof but it works for moderating your intake when you are away from home and you are less confident of the calorie estimates for your meal.

    When you return from your vacation, just get right back into your regular eating and exercise regimen and you will see any temporary vacation gains dissipate with a week or two.

    Good luck.
  • ticred
    ticred Posts: 5
    I went down 11 lbs in about 3 weeks and also seem stuck however, I was eating oatmeal every morning and got sick of it so switched it up for eggs or other stuff but I think the oatmeal is what worked best. If it reduces your cholesterol, its gotta help with the fat. Also, I hate doing sit ups and stuff, it's boring and not quite as easy at 52 as it was at 22 so I decided to dance instead. I just put my favorite music on (Abba for me) and dance my little heart out. I did an hour a day week one, hour and a half week two, now two hours. My love handles are GONE!!! My formerly bowling ball belly actually has some shape, I can literally see those Abs emerging. I am in awe. I just leave the tunes going all day on the Sirius and dance while I am doing dishes, laundry, etc. Way more fun than sit ups!!! Good Luck and Dance like no one is watching lol
  • mrsrehim
    mrsrehim Posts: 1
    dedo :smile:

    I have been suffering from this issue for almost 2 years now.
  • aZenlikeNene
    aZenlikeNene Posts: 5
    you are making great progress but maybe your body is craving something a little different...

    change up your workouts too... maybe try a zumba class or something in the area? switch up some meals and eat something completely different for a meal...loads of great healthy recipes online everywhere... maybe eat 1600 one day and see if it gets your body moving?

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