what am I doing wrong?
cocolo89
Posts: 1,169 Member
I have been struggling to lose these last pesky pounds for months now. I have cut out most of the junk food, stay within my macros most of the time and exercise daily. I have tried increased calories, lowered calories and eating back all exercise calories. the only thing that seemed to work was staying under 1400 calories and not eating exercise calories but that doesn't realistically work for me. I am hungry all the time. I eat over 100grams of protein a day, around 120-150grams of carbs and 40-60grams of fat. I just need to lose 5lbs. I was at that goal weight before so I know it's attainable. only reason I Gained weight was because I was pregnant. It wasn't too long ago, my son is 14months old, so the weight is not old weight. I'm 25 and very athletic. Any input is appreciated
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Replies
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The closer you get to goal, the more slowly you lose. That's just how the human body works. With only 7 lb. to go, set your goal to .5 lb. per week and be patient. The smaller deficit will also help you transition to maintenance.
Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
The closer you get to goal, the more slowly you lose. That's just how the human body works. With only 7 lb. to go, set your goal to .5 lb. per week and be patient. The smaller deficit will also help you transition to maintenance.
Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
I do have it on .5lb a week Sedentary and then eat half my exercise calories. I have been stuck for 4 months, not sure how much more patient I can get0 -
Try 1 lb per week and eat all your exercise calories back. If that doesn't work do 1.5 lbs. You might have to do it for a couple weeks to see results. But always eat the exercise calories back or at least most of them. I think this is a metabolism issue.0
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Do you really need to lose those pounds? Because sometimes people (me included) set their hearts on a certain number on the scale while they don't need to go there...0
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Try 1 lb per week and eat all your exercise calories back. If that doesn't work do 1.5 lbs. You might have to do it for a couple weeks to see results. But always eat the exercise calories back or at least most of them. I think this is a metabolism issue.
Ok so I changed it to 1lb a week and it brought me down to 1200 :O not sure I can do 1200. Lol. but I guess After eating back all exercise it should leave me around 1500-1600 which is about average where I am at now. I have it set on Sedentary since I manually add my calories and eat them back. Is that what I should keep it at? I honestly don't sit down all day, I am on my feet most of the day.0 -
Do you really need to lose those pounds? Because sometimes people (me included) set their hearts on a certain number on the scale while they don't need to go there...
Well its where I felt the best about myself. I have extra belly fat from 2 pregnancies. I got down to 123 after having my daughter and my stomach looked the best. Now I have a flat tire and would be happy to get to 125(which is my goal). It is a must for me cause that's where I felt the best. I feel okay now, but I would not go out in a swim suit like this. Lol0 -
this might be a good time to try to incorporate some heavy lifting. Body recomposition will change the way your body looks. The number on the scale isn't as important as your muscle/fat ratio. If you build muscle, that will change how you look and you'll be more satisfied. Plus you'll be able to eat more.0
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Do you really need to lose those pounds? Because sometimes people (me included) set their hearts on a certain number on the scale while they don't need to go there...
Well its where I felt the best about myself. I have extra belly fat from 2 pregnancies. I got down to 123 after having my daughter and my stomach looked the best. Now I have a flat tire and would be happy to get to 125(which is my goal). It is a must for me cause that's where I felt the best. I feel okay now, but I would not go out in a swim suit like this. Lol
I got down to 125 after my daughter (she's 4 now), but my goal is only 130 this go around.
I'm starting to lift weights and lose BF% instead of focusing on getting to my GW. Maybe you should do the same. I'm stepping on the scale less, but when I do I'm usually relatively surprised that .5lb or 1lb fell off.
I'd start trying get your BF% off and you will be happy with how your body looks.0 -
Do you really need to lose those pounds? Because sometimes people (me included) set their hearts on a certain number on the scale while they don't need to go there...
Well its where I felt the best about myself. I have extra belly fat from 2 pregnancies. I got down to 123 after having my daughter and my stomach looked the best. Now I have a flat tire and would be happy to get to 125(which is my goal). It is a must for me cause that's where I felt the best. I feel okay now, but I would not go out in a swim suit like this. Lol
I got down to 125 after my daughter (she's 4 now), but my goal is only 130 this go around.
I'm starting to lift weights and lose BF% instead of focusing on getting to my GW. Maybe you should do the same. I'm stepping on the scale less, but when I do I'm usually relatively surprised that .5lb or 1lb fell off.
I'd start trying get your BF% off and you will be happy with how your body looks.
How do i measure my BF without a personal trainer? i do lift doing exercise DVDS, I used 12lb dumbbells and will also be starting chalean extreme soon (which uses heavy weights) I have a gym membership but am unable to use the equipment right now because I have a neck/shoulder injury and I get numbing/ tingling nerves down my arms for 3-4days, which scares the crap out of me and the DR recommended not to use the equipment at the gym. I didnt get my injury from the gym equipment just to clear that up. Dumbbells is the only way to go at the moment until i heal up0 -
this might be a good time to try to incorporate some heavy lifting. Body recomposition will change the way your body looks. The number on the scale isn't as important as your muscle/fat ratio. If you build muscle, that will change how you look and you'll be more satisfied. Plus you'll be able to eat more.
I agree with this. Heavy lifting will probably help you the most.0 -
Do you weigh all your food? If not, you're probably underestimating your food.
I do have it on .5lb a week Sedentary and then eat half my exercise calories. I have been stuck for 4 months, not sure how much more patient I can get.The closer you get to goal, the more slowly you lose. That's just how the human body works. With only 7 lb. to go, set your goal to .5 lb. per week and be patient. The smaller deficit will also help you transition to maintenance.
Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Do you really need to lose those pounds? Because sometimes people (me included) set their hearts on a certain number on the scale while they don't need to go there...
Well its where I felt the best about myself. I have extra belly fat from 2 pregnancies. I got down to 123 after having my daughter and my stomach looked the best. Now I have a flat tire and would be happy to get to 125(which is my goal). It is a must for me cause that's where I felt the best. I feel okay now, but I would not go out in a swim suit like this. Lol
I got down to 125 after my daughter (she's 4 now), but my goal is only 130 this go around.
I'm starting to lift weights and lose BF% instead of focusing on getting to my GW. Maybe you should do the same. I'm stepping on the scale less, but when I do I'm usually relatively surprised that .5lb or 1lb fell off.
I'd start trying get your BF% off and you will be happy with how your body looks.
How do i measure my BF without a personal trainer? i do lift doing exercise DVDS, I used 12lb dumbbells and will also be starting chalean extreme soon (which uses heavy weights) I have a gym membership but am unable to use the equipment right now because I have a neck/shoulder injury and I get numbing/ tingling nerves down my arms for 3-4days, which scares the crap out of me and the DR recommended not to use the equipment at the gym. I didnt get my injury from the gym equipment just to clear that up. Dumbbells is the only way to go at the moment until i heal up
if the doc is recommending you not use the gym equipment, then using free weights is certainly not a good idea. Before you continue with any workout, or weight regimen, revisit the doc.0 -
Lift, continue to nail your nutrition and the most difficult part.. practice PATIENCE!0
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It sucks I know. I haven't lost in 4 weeks now! But I'm eating more 1400/1600 and I trying that out for a month or so. Make sure you stick at a new diet for at leased 3 weeks preferably a little more, as it is unlikely to work straight away. I recommend just going really slowly at about 0.5lb a week. Don't stress about it or you'll hate your life, and self for it. Up until a week ago I really obsessed about everything and ate a very low amount. I feel a lot better now, I just taker a breather and say you'll get there in the end, so don't worry.0
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Are you weighing your food? If not, invest in a food scale and start. If you're not using a food scale, chances are you're eating more than you think, and that's blowing whatever deficit you have out of the water.0
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Maybe zigzag calories and change up what it is you are eating and change up the exercise routine and increase your calories since you are super active and eat over twice a week to boost your metabolism and trick it into not getting comfortable and try eating half of the exercise calories back and it should come off, hopefully.0
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Are you weighing your food? If not, invest in a food scale and start. If you're not using a food scale, chances are you're eating more than you think, and that's blowing whatever deficit you have out of the water.
yup I weigh practically everything. Whenever I make a salad or something I put it on the scale and measure out all the ingredients until I hit the correct gram per serving. I feel like i'm doing everything right, I guess only thing I haven't done was stick to a new change for 3-4 weeks. I would change things up weekly (higher calories, cut calories, macro change, etc) I have had my macro changed to 35 carbs 35protein 30 fat for past 2-3weeks, it helped in the beginning, but now I have been dead maintaining cause I increased my calories (I had them in the beginning at 1350 and lost 2-3lbs that week, but I felt so sick, headaches low blood sugar etc so I increased to 1500 plus half exercise calories and dead set maintaining since. SO I changed it to 1300 now and will eat 75% of exercise calories. Not sure what more I can do0 -
Maybe zigzag calories and change up what it is you are eating and change up the exercise routine and increase your calories since you are super active and eat over twice a week to boost your metabolism and trick it into not getting comfortable and try eating half of the exercise calories back and it should come off, hopefully.
I guess I can try that out. But usually after hitting 1600-1700 calories my stomach feels like its going to explode. lol. that's why I haven't been able to eat all the exercise calories back0 -
Do you really need to lose those pounds? Because sometimes people (me included) set their hearts on a certain number on the scale while they don't need to go there...
Well its where I felt the best about myself. I have extra belly fat from 2 pregnancies. I got down to 123 after having my daughter and my stomach looked the best. Now I have a flat tire and would be happy to get to 125(which is my goal). It is a must for me cause that's where I felt the best. I feel okay now, but I would not go out in a swim suit like this. Lol
I got down to 125 after my daughter (she's 4 now), but my goal is only 130 this go around.
I'm starting to lift weights and lose BF% instead of focusing on getting to my GW. Maybe you should do the same. I'm stepping on the scale less, but when I do I'm usually relatively surprised that .5lb or 1lb fell off.
I'd start trying get your BF% off and you will be happy with how your body looks.
How do i measure my BF without a personal trainer? i do lift doing exercise DVDS, I used 12lb dumbbells and will also be starting chalean extreme soon (which uses heavy weights) I have a gym membership but am unable to use the equipment right now because I have a neck/shoulder injury and I get numbing/ tingling nerves down my arms for 3-4days, which scares the crap out of me and the DR recommended not to use the equipment at the gym. I didnt get my injury from the gym equipment just to clear that up. Dumbbells is the only way to go at the moment until i heal up
You likely shouldn't be using dumbbells either. I have an ongoing neck/cervical injury so will not even attempt to lift heavy. I do have 3 lb dumbbells and a 10 lb kettlebell that I am tolerating well for no more than 10 minute sessions but won't go heavier than that. The 12 lb dumbbells will likely make your problem worse. You could use a stability ball to increase the burn for some calisthenics while avoiding further harm to your neck/shoulder. Perhaps your doctor could refer you to a physical therapist to help with exercises that will not cause further harm?0 -
Maybe zigzag calories and change up what it is you are eating and change up the exercise routine and increase your calories since you are super active and eat over twice a week to boost your metabolism and trick it into not getting comfortable and try eating half of the exercise calories back and it should come off, hopefully.
I guess I can try that out. But usually after hitting 1600-1700 calories my stomach feels like its going to explode. lol. that's why I haven't been able to eat all the exercise calories back
Start spreading your eating out more throughout the day, or adding some more calorie dense foods. peanut butter is a good one.0 -
Do you really need to lose those pounds? Because sometimes people (me included) set their hearts on a certain number on the scale while they don't need to go there...
Well its where I felt the best about myself. I have extra belly fat from 2 pregnancies. I got down to 123 after having my daughter and my stomach looked the best. Now I have a flat tire and would be happy to get to 125(which is my goal). It is a must for me cause that's where I felt the best. I feel okay now, but I would not go out in a swim suit like this. Lol
I got down to 125 after my daughter (she's 4 now), but my goal is only 130 this go around.
I'm starting to lift weights and lose BF% instead of focusing on getting to my GW. Maybe you should do the same. I'm stepping on the scale less, but when I do I'm usually relatively surprised that .5lb or 1lb fell off.
I'd start trying get your BF% off and you will be happy with how your body looks.
How do i measure my BF without a personal trainer? i do lift doing exercise DVDS, I used 12lb dumbbells and will also be starting chalean extreme soon (which uses heavy weights) I have a gym membership but am unable to use the equipment right now because I have a neck/shoulder injury and I get numbing/ tingling nerves down my arms for 3-4days, which scares the crap out of me and the DR recommended not to use the equipment at the gym. I didnt get my injury from the gym equipment just to clear that up. Dumbbells is the only way to go at the moment until i heal up
You likely shouldn't be using dumbbells either. I have an ongoing neck/cervical injury so will not even attempt to lift heavy. I do have 3 lb dumbbells and a 10 lb kettlebell that I am tolerating well for no more than 10 minute sessions but won't go heavier than that. The 12 lb dumbbells will likely make your problem worse. You could use a stability ball to increase the burn for some calisthenics while avoiding further harm to your neck/shoulder. Perhaps your doctor could refer you to a physical therapist to help with exercises that will not cause further harm?
makes sense. DR did mention physical therapy might be our solution if it doesn't heal on its own. Its been about 4months since I've had this issue and it gets worse after Zumba (lots of arm and shoulder movements) so I stopped going there, So far the dumbbells haven't made it flare up too bad. I'll have to go again soon and get reevaluated. MRI might be my next option because he thinks I have nerve damage. THis sucks, DO you get nerve issues as well or is it just a strain?0 -
Maybe zigzag calories and change up what it is you are eating and change up the exercise routine and increase your calories since you are super active and eat over twice a week to boost your metabolism and trick it into not getting comfortable and try eating half of the exercise calories back and it should come off, hopefully.
I guess I can try that out. But usually after hitting 1600-1700 calories my stomach feels like its going to explode. lol. that's why I haven't been able to eat all the exercise calories back
Start spreading your eating out more throughout the day, or adding some more calorie dense foods. peanut butter is a good one.
I actually used to eat ALLL day and just recently started cutting down on snacking so I don't know if I want to go there again. lol. great suggestions thou! I guess some PB and avocadoes wont hurt.0 -
Do you really need to lose those pounds? Because sometimes people (me included) set their hearts on a certain number on the scale while they don't need to go there...
Well its where I felt the best about myself. I have extra belly fat from 2 pregnancies. I got down to 123 after having my daughter and my stomach looked the best. Now I have a flat tire and would be happy to get to 125(which is my goal). It is a must for me cause that's where I felt the best. I feel okay now, but I would not go out in a swim suit like this. Lol
I got down to 125 after my daughter (she's 4 now), but my goal is only 130 this go around.
I'm starting to lift weights and lose BF% instead of focusing on getting to my GW. Maybe you should do the same. I'm stepping on the scale less, but when I do I'm usually relatively surprised that .5lb or 1lb fell off.
I'd start trying get your BF% off and you will be happy with how your body looks.
How do i measure my BF without a personal trainer? i do lift doing exercise DVDS, I used 12lb dumbbells and will also be starting chalean extreme soon (which uses heavy weights) I have a gym membership but am unable to use the equipment right now because I have a neck/shoulder injury and I get numbing/ tingling nerves down my arms for 3-4days, which scares the crap out of me and the DR recommended not to use the equipment at the gym. I didnt get my injury from the gym equipment just to clear that up. Dumbbells is the only way to go at the moment until i heal up
You likely shouldn't be using dumbbells either. I have an ongoing neck/cervical injury so will not even attempt to lift heavy. I do have 3 lb dumbbells and a 10 lb kettlebell that I am tolerating well for no more than 10 minute sessions but won't go heavier than that. The 12 lb dumbbells will likely make your problem worse. You could use a stability ball to increase the burn for some calisthenics while avoiding further harm to your neck/shoulder. Perhaps your doctor could refer you to a physical therapist to help with exercises that will not cause further harm?
makes sense. DR did mention physical therapy might be our solution if it doesn't heal on its own. Its been about 4months since I've had this issue and it gets worse after Zumba (lots of arm and shoulder movements) so I stopped going there, So far the dumbbells haven't made it flare up too bad. I'll have to go again soon and get reevaluated. MRI might be my next option because he thinks I have nerve damage. THis sucks, DO you get nerve issues as well or is it just a strain?
I have permanent nerve issues as a result that include numbness of my baby and ring fingers, worse on the left side. I have motility problems mainly neck and shoulder. I also have developed circulatory problems (Reynauld's) that may be related to the original injury. My PT gave me a set of strengthening exercises to do each morning using a stretch band. These really help with the motility problems. Honestly, I wouldn't push it especially with tingling already otherwise the damage can become chronic.0
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