Am I doing something wrong? Please help.

ratchet2
ratchet2 Posts: 87 Member
in Food and Nutrition
Am I doing something wrong? I have been with weight watcher's online for about 18 months. I did well and lost 50 lbs. I started at 220 and am down to 170. I hit the 50 lb. mark last July and have plateaued ever since. This is 9 months with only moving up and down the same 2 - 3 lbs. I came to MFP thinking that maybe I am not getting enough nutrients or missing something. Last week I lost 0.8 lb., this week up 1.4 lbs. My goal is 140 - 150, so I only need to lose 20 - 30 lbs.

My diary (I believe it is open) is typical of what I have been eating for the past year. I alternate days of cardio and weights. I started the weights this year (January) and am using 10 lb. dumbbells. My measurements are the same except that I do see a tiny bit of definition in my upper arms.

I am 5.6 inches tall, work in an office, I do not like fish, so please do not suggest that. I understand that you can plateau while trying to lose weight, but come on 9 months! I really need some advice as I am about ready to toss in the towel.

Please help.

Replies

  • eldamiano
    eldamiano Posts: 2,667 Member
    If you eat at a calorie deficit, you will lose weight.

    Just because you have changed diet plan, the science does not change.
  • ratchet2
    ratchet2 Posts: 87 Member
    I am eating at 1200 cal (give or take 100 depending on the day). Are you suggesting that I lower the calorie intake?
  • gigglesinthesun
    gigglesinthesun Posts: 860 Member
    2 things:

    I have been seeing a lot of cups and pieces in your diary, but it is more accurate to log by weight. Do you log everything that goes into your mouth?

    Also have you had a diet break / refeed in the time you have dieted? By diet break I mean several weeks eating at maintenance or more. Considering how long you have plateauted it is conceivable that you are currently eating at maintenance, but 1200 is rather low for that unless you metabolism is not working as it should or you have some sort of condition/disease that you haven't mentioned.

    Also 2 weeks are not long enough to measure success with only 30lbs to go.

    Good luck :flowerforyou:
  • ratchet2
    ratchet2 Posts: 87 Member
    I have not had a break, and the 2 weeks is only on MFP. The diary shows the same as I have been eating for the past year, with most meals exactly the same. The cups I believe that you are seeing are the fruit, veggies, yogurt, and bran buds which are the serving sizes on the package. Would the weighing these items make a difference on the counts? I do log everything that I eat except the vitamins that I take (fish oil, vit c, vit d, calcium, centram one a day silver). The only day was Christmas day.

    I am not sick, the only condition that I have is sleep apena which the doctor thinks is caused by the weight. I am not tired or worn out. My alarm is set for 4:30 am to get up to do my workout and I usually wake up about 10 min before. I go to bed about 9:00pm and pretty much sleep through the night (other than sometimes waking up due to night sweats). I am actually rather health. I have not had a cold or the flu in probably 5 years.

    I don't know if I am eating at maintenance or not. I believe that I am small boned as my wrists are 6 inches around.
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    Yes, you should weigh absolutely EVERYTHING.

    Fruits, vegetables, chicken breast, cereal. Yes, the counts can make all the difference.

    Weigh your food.
  • Beckyloo80
    Beckyloo80 Posts: 1,088 Member
    1200 Calories probably isn't enough for your body now. try upping your calorie intake to 1350. Weigh your food as well, to be more accurate at how much you are eating. It's a pain in the *kitten* but believe me, it works. Good luck
  • momofthreesons
    momofthreesons Posts: 162 Member
    FIRST weigh yourself and take measurements. Then weigh all the food... track every bite, every nibble. Change up your diet.. stop eating your "go to" foods. Change up your exercise... if you are walking, do a bit of aerobics. If you are doing aerobics, add a little running. SHOCK your body..... and keep doing the new routine for at least 4 weeks straight. After the month weigh and check your measurements, don't sneak and do it before the month is up. You will see a change in the scale and in your measurements if you are completely honest with yourself. If you don't, seek medical advice and testing because something is definitely wrong.
  • gypsy_spirit
    gypsy_spirit Posts: 2,107 Member
    Yes, you should weigh absolutely EVERYTHING.

    Fruits, vegetables, chicken breast, cereal. Yes, the counts can make all the difference.

    Weigh your food.

    This ^

    I noticed things in your diary are measured in cups. As hard to believe as it is, that can really make a difference. I weigh everything now (all solid food). It's that important.
  • Mischievous_Rascal
    Mischievous_Rascal Posts: 1,791 Member
    The closer you are to your goal weight, the closer to maintenance you need to eat. Try a couple of online TDEE calculators. I use this one: scoobysworkshop.com/accurate-calorie-calculator/‎

    Eat at about a 10% deficit, and don't net below your BMR. And make sure you're getting enough protein and fat. Do you incorporate resistance training at all? Using this method, I've gone from constantly stalling on 1200/day diet to maintaining at 2600/day.

    Best of luck!
  • ratchet2
    ratchet2 Posts: 87 Member
    Scoobie calculator says: BMR 1450, TDEE 1740, Daily calories based on 20% reduction, weight loss 1392.

    I do not really know what any of this means. If someone could explain this it would be very helpfull. My understand of a diet while growing up was salads. I don't really understand macros etc.
  • ReniPeckham
    ReniPeckham Posts: 5 Member
    http://www.shape.com/weight-loss/weight-loss-strategies/6-ways-your-diet-messing-your-metabolism
  • chasetwins
    chasetwins Posts: 702 Member
    Scoobie calculator says: BMR 1450, TDEE 1740, Daily calories based on 20% reduction, weight loss 1392.

    I do not really know what any of this means. If someone could explain this it would be very helpfull. My understand of a diet while growing up was salads. I don't really understand macros etc.

    Check out the link provided however do not deprive yourself - I am about your height and am now down to 160 - I have been eating 1550 calories for several months and losing religiously. 1200 is too low for you and can cause issues down the road (failing is one) If you work out at all - it is even more important to raise those calories a bit. I too started on 1200 here until I read through the boards and learned a few things.
  • Of_Monsters_and_Meat
    Of_Monsters_and_Meat Posts: 1,022 Member
    If you used mpf to set your goals, I'm guessing you said pick 2 pounds a week to lose. The problem is that you have been doing a great job! Your body is accustomed to it. Try setting to lose 0.5 lbs a week. Try it for a month or so and see what happens.

    edit. Join this group:
    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
  • walkersallymae
    walkersallymae Posts: 14 Member
    Ok I'm not sure you have to weigh everything but if you are logging cups as servings please make sure you are actually measuring things not estimating. I would also eat more frequently You need to get your metabolism running first thing in the morning so you should eat before you exercise even if its something small and then eat within an hour of finishing and I think you need a lot more protein.
    I noticed that your plain yogurt has 160 cal per 3/4 cup that's a lot I use stoneyfield Greek no fat plain and it is 100 cals/cup.
    you may want to try that. I know you don't like fish but what about pork and venison both good lean sources of protein.
  • somefitsomefat
    somefitsomefat Posts: 445 Member
    The closer you are to your goal weight, the closer to maintenance you need to eat. Try a couple of online TDEE calculators. I use this one: scoobysworkshop.com/accurate-calorie-calculator/‎

    Eat at about a 10% deficit, and don't net below your BMR. And make sure you're getting enough protein and fat. Do you incorporate resistance training at all? Using this method, I've gone from constantly stalling on 1200/day diet to maintaining at 2600/day.

    Best of luck!

    Serious question since I see othe people say the same thing you said. What's the science behind the first statement you made because at the same time I always see "You're not eating at a deficit" or "It's easy, just eat at a deficit" when people ask why they're not losing. So you're telling me eating at too much of a deficit can in some cases stall you but eating at a smaller one makes you lose? Is this a body adaptation thing or something?
  • 89nunu
    89nunu Posts: 1,082 Member
    I agree with everyone else. 1200 is to low in most cases and dieting for a long time can get your metabolism a bit sleepy (lazy, slow or any other word) so it would be a good idea to get out of the 1200-eating-almost-nothing cycle.

    But beware, don';t just jump up but add about 50-100 every week and you will probably see an increase in the scale at first because your body is not used to it (you could also do a refeed type approach and eat over your tdee for one day and than drop down to the 1392 scooby gave you, but you will definitely see an increase than at first) In the long run it will come off though and it will be healtier and less food miserable.

    two good things to read:

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
    (composed by one of the very knowledgable people on mfp and full of awesome)

    http://www.t-nation.com/free_online_article/most_recent/best_ways_to_make_dieting_easier
    (this one was composed for bulking/cutting cycle type diets but it definitely has a lot of good info in that applies to everyone)
  • 89nunu
    89nunu Posts: 1,082 Member
    The closer you are to your goal weight, the closer to maintenance you need to eat. Try a couple of online TDEE calculators. I use this one: scoobysworkshop.com/accurate-calorie-calculator/‎

    Eat at about a 10% deficit, and don't net below your BMR. And make sure you're getting enough protein and fat. Do you incorporate resistance training at all? Using this method, I've gone from constantly stalling on 1200/day diet to maintaining at 2600/day.

    Best of luck!

    Serious question since I see othe people say the same thing you said. What's the science behind the first statement you made because at the same time I always see "You're not eating at a deficit" or "It's easy, just eat at a deficit" when people ask why they're not losing. So you're telling me eating at too much of a deficit can in some cases stall you but eating at a smaller one makes you lose? Is this a body adaptation thing or something?

    yes it is a body adaption thing. If you have eaten like thid for a whole year (or whatever you said) and you did not cheat (birthday cakes and pizza nights count as cheating here also its more a tool to keep you sane imo) your body gets used to the little food and you will probably have dropped some muscle mass on the way so your metabolism might be quite a bit smaller now (hence the resistance tarining someone else mentioned, to keep your muscles engaged and burning)
  • MissGamerGirl
    MissGamerGirl Posts: 187 Member
    Are you still with WW? If you're on WW your point budget should be increasing as you lose. Has that not happened for you?
  • tnkitty
    tnkitty Posts: 78 Member
    Maybe try adding more strength training to your routine. It will help you burn more calories at rest. I agree with others on here, don't get too low on those calories!
  • ratchet2
    ratchet2 Posts: 87 Member
    I am still with weight watchers and my points are at 26 (the lowest and have been at that for over a year). They cannot decrease any more, and since I have not gone on maintenance, they have not increased. I do eat about third to half my weekly points (total weekly points are 49).

    From the replies that I am receiving, if I understand correctly, I should be eating more? Please confirm if this is correct.
  • MissGamerGirl
    MissGamerGirl Posts: 187 Member
    I am still with weight watchers and my points are at 26 (the lowest and have been at that for over a year). They cannot decrease any more, and since I have not gone on maintenance, they have not increased. I do eat about third to half my weekly points (total weekly points are 49).

    From the replies that I am receiving, if I understand correctly, I should be eating more? Please confirm if this is correct.

    That's pretty ridiculous. They should have increased. Sigh...typical WW.

    I am an ex-WW member. Can you tell? ;)
  • AHASRADA
    AHASRADA Posts: 88 Member
    Scoobie calculator says: BMR 1450, TDEE 1740, Daily calories based on 20% reduction, weight loss 1392.

    I do not really know what any of this means. If someone could explain this it would be very helpfull. My understand of a diet while growing up was salads. I don't really understand macros etc.

    I'm not sure what you're not understanding, but I'll take a stab at it. The BMR number is how many calories your body is burning just to stay alive. Your TDEE is the number of calories you are burning on average per day taking your daily activity level into account. You plugged in a 20% deficit (eating 20% fewer calories per day than you burn), which gave you a goal of 1392.

    Most people recommend not eating below your BMR, so I would shoot for 1450 rather than 1392. You might lose a little slower, but your body needs at least enough calories to keep functioning, KWIM? As you begin losing again and get closer to your goal, you should really reduce that deficit percentage (15%, then 10%, etc.)

    Macros include carbs, fat and protein. You need some of each to be healthy (yes, even fat). You can play around with the percentages for each, because everyone's body functions best with different amounts. A good place to start is 40% carbs, 30% fat, 30% protein. As you plan your meals, don't only focus on staying within your calorie goals, but your macro goals as well. You click on the pie chart in your diary and it will show you where you are in meeting your macros. I usually plan my 3 main meals ahead of time, and then fill in my snacks based on which macros are low.

    As for dieting being about salad, while it is important to eat lots of vegetables (for the nutrients as well as filling you up with few calories), it is important to eat real food that will provide your body with the nourishment it needs. I have the feeling that eating at least up to your BMR and hitting your macros could be key for you.

    Good luck!
  • ratchet2
    ratchet2 Posts: 87 Member
    I don't understand why they would increase until you go on to maintenance. I started at 40 somthing (I think) and they decreased when I was losing weignt. This is the points plus system. I do not know how the other systems worked.
  • ratchet2
    ratchet2 Posts: 87 Member
    Thank you for explaining the acronyms for me. I think I am beginning to understand. I need to eat more and to make sure I am eating enough of the carbs, protein, and fats.

    I will probably see a gain to begin with as my is not use to more food, but should start seeing a loss in a ......month?

    I want to thank everyone who has replied and helped me to understand. Thanks:flowerforyou:
  • jemartin80
    jemartin80 Posts: 3
    Don't give up. I'm not sure why you're not losing weight, but I do know that you can. I know it's frustrating and I feel for you. Just don't give up. Great job on losing the first 50 lbs!

    According to the BMR calculator (http://www.myfitnesspal.com/tools/bmr-calculator) a typical person with your stats (age/sex/weight) should burn around 1388 calories a day doing nothing but breathing. You should probably not go much below this intake level. How is your strength training? Has it increased/decreased/stayed the same over the past 3 months? Meaning if you were lifting 70 lbs 3 sets x 10 reps 3 months ago are you lifting 80 lbs 3 sets x 10 reps today or 60 lbs? If you are not seeing strength growth and definitely if you are seeing your strength decay then your muscle mass is decreasing while fat % is increasing. When people hit starvation levels (different for all people but I am concerned 1200 calories is dangerously close to that level for you) their bodies begin to cannibalise proteins for energy since protein is a more efficient energy source. (http://en.wikipedia.org/wiki/Starvation_response)

    There are a lot of theories about this and how to deal with it, including shocking your system with high calories on some days and fasting or near-fasting others, switching macro-nutrients up so that for a few days you're eating high carbs and then a few days of low carbs and high fat, etc. I'm not qualified to tell you if these are scientifically sound, but I personally don't like them. My most success has come from eating slightly above my BMR and doing roughly 85% weight/15% cardio. Remember, too much exercise (especially cardio) burns a lot of calories and can lower the threshold of the starvation response. Make sure you are seeing an increase in strength. As long as you are seeing a progressive increase in strength you can continue to gradually decrease your calories until you are seeing weight loss of between 1-2 calories per week. I recommend you don't try to lose it faster than that at this point.

    I hope that helps. I'm praying for you.
  • MissGamerGirl
    MissGamerGirl Posts: 187 Member
    I don't understand why they would increase until you go on to maintenance. I started at 40 somthing (I think) and they decreased when I was losing weignt. This is the points plus system. I do not know how the other systems worked.

    I was on points plus as well and it was the opposite of your situation. I started low and as I got closer to goal they increased so...idk, lol. Moot point now since you obviously see that you need to be eating more.

    ETA: my points increased on their own as the system is meant to do that. I didn't "declare" maintenance to have them add points or anything. It sounds like WW still determines that you need 26 points which is evidently not so.
  • ratchet2
    ratchet2 Posts: 87 Member
    Thank you for all your support.

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