YoYo'ing the last 10lbs
dezwark
Posts: 144 Member
I feel like I have been putting on and taking off the same last 10 pounds. I am on round 2 of T25. I didn't loose much the first time but I do love the workouts. I purchased Gamma this time as well. I am just trying to figure out how to get these last 10 pounds off. I see some people eat more to loose more, I don't understand that… maybe someone could explain that to me. I also felt like I was doing mostly cardio, so I am trying to incorporate more weights with my dvds. I workout at home, so whatever I do has to me done from home. Any ideas would be greatly appreciated. I am trying to get back into logging my food. I was really bad at that for awhile. Thanks for any tips 
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Replies
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in for good suggestions. in the same boat..0
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Another question I would love to know… am I supposed to eat back my workout calories if I am trying to loose weight…. I have seen a lot of different things on this… what are your thoughts?0
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I am trying to get back into logging my food. I was really bad at that for awhile.
This is the problem. You're eating more than you think.0 -
Not sure how helpful I will be but I am down to my last 7.5 pounds and I've lost the last 10 before that by setting my calories to lose 1/2 pound a week. I'm eating at my TDEE -15% which puts me at about a 250 calorie deficit a day. I've just started Beta for T25 and incorporate a few days of running with that. So far so good. And yes, you are supposed to eat your exercise calories if you are using the myfitness pal way...if you are doing TDEE then it is already included.0
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Yes, with the MFP method you are supposed to eat back your exercise calories, because the calorie goal that MFP gives you is *already* at a deficit relative to the number of calories you need to maintain weight. When you exercise, you earn more calories to eat in lovely lovely food. Just be careful you are as accurate as possible in estimating your calories burned, and the calories you are eating.0
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I am trying to get back into logging my food. I was really bad at that for awhile.
This is the problem. You're eating more than you think.
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+1 When you are down to the last 10 you have to know how much your eating. There is not much leeway when you're working with something like a 250 cal deficit. Start tracking and weighing ASAP!0 -
I am down to my last pound...yup 1 left.
I haven't done anything differently.
I weight my solids, measure my liquids, log everything I eat as accurately as I can and I haven't had any issues.
As a matter of fact I am currently upping my calories to maintenance which has increased by about 200 calories since I started.
This week I am on 1800 calories...where a month ago I was eating 1600. I am still losing weight.
I do heavy lifting 3x a week (and have been for 7 months) and in the new year I added in HIIT 2x a week and now that summer is coming I now walk a couple miles a day or will be going for bike rides as soon as I get it to the shop for it's summer work (greasing etc).
ETA: I will continue to do this for maintenance as well...0 -
Thank you so much.. this is all helping… I love to get outside when it's nice. I live in Kansas so it has been windy, dusty, and cold haha. I will keep working on the food. That is the hardest part for me to keep track of.
Feel free to send me friend requests. I need all the help i can get. again thank you for all your input.0 -
It's so true that in order to lose the last few lbs you really have to log carefully. There just isn't a lot of room left for error. I have about 3 lbs left before I hit my goal, and it's been the toughest part for me to get through these last 5 lbs. I'm trying to focus hard and get through it in the nest 13 days. 0
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I was wondering if everybody's "last 10 pounds“ is equal...I am in the mid of BMI chart but wanted to lose 10 pounds to reach to the lower side of the chart...but I have not been able to ...0
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If you're at a healthy BMI, maybe you should worry more about measurements than weight? To lose that last 10 lbs are you going to have to sacrifice muscle, and are you willing to do that? I'm on my last 10 lbs as well, and this is something I worry about a bit. Though when I hit goal, I may decide I had more to lose, since I still have some flappy parts. :P 0
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If you're at a healthy BMI, maybe you should worry more about measurements than weight? To lose that last 10 lbs are you going to have to sacrifice muscle, and are you willing to do that? I'm on my last 10 lbs as well, and this is something I worry about a bit. Though when I hit goal, I may decide I had more to lose, since I still have some flappy parts. :P
yah no...why do we have to sacrifice muscle?
I doubt I've lost more than 3lbs of muscle over the last year based on my BF%...
"flappy parts" are because resistence training wasn't done and you didn't get in enough protien.
BMI is one of the worst measurments to use...0 -
I was wondering if everybody's "last 10 pounds“ is equal...I am in the mid of BMI chart but wanted to lose 10 pounds to reach to the lower side of the chart...but I have not been able to ...
I'd say everybody's last 10 lbs is inherently different. The term "last X pounds" is suggestive at best, and typically used to refer to being that # of lbs away from a goal we've set for ourselves. With all the guides and charts that are out there to "help" us determine where we "should" be, I think its safe to say there's no ONE right weight for a person.
I've tired to guestimate how many lbs I will have to shed to get the look I'm after. I've now decided that my body changes the way it wants to so I'm not gonna put emphasis on the last whatevernumberofpounds and see what the scale says when I get there.
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I am just trying to figure out how to get these last 10 pounds off.
You're not alone. As you can see from other posts on this thread, losing the last ten pounds is a very common problem. But it shouldn't be.
Forget what people tell you about logging. Sloppy logging is not the problem. Tight tolerances on calorie deficits is not the problem. "Stubborn fat" is not the problem.
Think about it. Have you ever wondered why almost everybody seems to have a problem losing the last ten pounds, yet everybody's idea of an ideal weight is different? Have you ever wondered why someone trying to squeak into the normal range with a BMI of 24.9 is having just as much trouble losing the last ten pounds as the person who is targeting a BMI of 18.1?
The answer to everyone's problem is simple. Go to your MFP goal settings and change your target weight to ten pounds below where you want it to be. You will soon lose ten more pounds. You'll never lose "the last" ten pounds, but it won't matter. You didn't want to lose them anyway.0 -
If you're at a healthy BMI, maybe you should worry more about measurements than weight? To lose that last 10 lbs are you going to have to sacrifice muscle, and are you willing to do that? I'm on my last 10 lbs as well, and this is something I worry about a bit. Though when I hit goal, I may decide I had more to lose, since I still have some flappy parts. :P
I want to run faster. I have fair amount of muscle but not enough to make me look smaller...I still have jiggling fat every where...0 -
I am just trying to figure out how to get these last 10 pounds off.
You're not alone. As you can see from other posts on this thread, losing the last ten pounds is a very common problem. But it shouldn't be.
Forget what people tell you about logging. Sloppy logging is not the problem. Tight tolerances on calorie deficits is not the problem. "Stubborn fat" is not the problem.
Think about it. Have you ever wondered why almost everybody seems to have a problem losing the last ten pounds, yet everybody's idea of an ideal weight is different? Have you ever wondered why someone trying to squeak into the normal range with a BMI of 24.9 is having just as much trouble losing the last ten pounds as the person who is targeting a BMI of 18.1?
The answer to everyone's problem is simple. Go to your MFP goal settings and change your target weight to ten pounds below where you want it to be. You will soon lose ten more pounds. You'll never lose "the last" ten pounds, but it won't matter. You didn't want to lose them anyway.
What exactly does this do? I did this and my calories and everything has stayed the same.0 -
If you're at a healthy BMI, maybe you should worry more about measurements than weight? To lose that last 10 lbs are you going to have to sacrifice muscle, and are you willing to do that? I'm on my last 10 lbs as well, and this is something I worry about a bit. Though when I hit goal, I may decide I had more to lose, since I still have some flappy parts. :P
I am worried about measurements as well. I am struggling in the core. I have 4 kids and that is why I am trying to log better. It seems to be hard for me to tighten the core no matter what I seem to do.0 -
If you're at a healthy BMI, maybe you should worry more about measurements than weight? To lose that last 10 lbs are you going to have to sacrifice muscle, and are you willing to do that? I'm on my last 10 lbs as well, and this is something I worry about a bit. Though when I hit goal, I may decide I had more to lose, since I still have some flappy parts. :P
yah no...why do we have to sacrifice muscle?
I doubt I've lost more than 3lbs of muscle over the last year based on my BF%...
"flappy parts" are because resistence training wasn't done and you didn't get in enough protien.
BMI is one of the worst measurments to use...
I wasn't suggesting we actually needed to sacrifice muscle. I was attempting to ask if OP might already be fit and not need to lose pounds - apparently not very clearly.
And LOL! My flappy parts aren't due to a lack of resistance training - they're due to the fact that I still have too much fat on my bones. :flowerforyou: While my ticker says I only have 10 pounds to goal, that's probably not actually the case.0 -
I am just trying to figure out how to get these last 10 pounds off.
You're not alone. As you can see from other posts on this thread, losing the last ten pounds is a very common problem. But it shouldn't be.
Forget what people tell you about logging. Sloppy logging is not the problem. Tight tolerances on calorie deficits is not the problem. "Stubborn fat" is not the problem.
Think about it. Have you ever wondered why almost everybody seems to have a problem losing the last ten pounds, yet everybody's idea of an ideal weight is different? Have you ever wondered why someone trying to squeak into the normal range with a BMI of 24.9 is having just as much trouble losing the last ten pounds as the person who is targeting a BMI of 18.1?
The answer to everyone's problem is simple. Go to your MFP goal settings and change your target weight to ten pounds below where you want it to be. You will soon lose ten more pounds. You'll never lose "the last" ten pounds, but it won't matter. You didn't want to lose them anyway.
I don't agree with this at all.
I am at my last pound. When I hit 155 I will move to maintenance and continue lifting etc.
My goal is not scale weight...my goal is BF% at my lowest 20%...highest 22%...I will attain that too.
Scale weight is one measurment albeit a crappy one as is BMI ...my current BMI is 24.4..goal weight puts me at 24.3 so right on the border of overweight...I wear a size 5...I am not even close to being over weight anymore.
The last 10 pounds shouldn't be any harder than the middle 10 pounds, it may take longer...if you change to a smaller deficet but it shouldn't be harder...and if it is harder it's because of lack luster logging, not paying attention etc.0 -
Patience is the most important thing you need. Just keep going (at a measured moderate calorie deficit - meaning measure and log food with a .5 pound deficit) and you will get there. I suggest .5 because it puts you closer to maintenance than a higher deficit and you will soon need to learn to eat at maintenance.
As far as eating back exercise calories, it depends on how you got to your deficit. If you use MFP then yes. You should eat at least some (50-75%) of them back, but only if you are weighing your food and logging intake accurately AND if you are using an HRM for measuring aerobic burns.
Patience and consistency = results. Good luck!0 -
What I do find interesting is if I change from 1 pound a week to .5 pounds a week my calories go up…. I am not loosing a pound a week currently so I wonder if I should try to eat more calories.0
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Eating more doesn't mean pigging out, it means eating the proper amount of cals for you, while still in a deficit. Since you questioned eating back exercise cals, then I'm going to take a guess that you might need to eat more, because MFP is designed for you to eat back those cals. Your daily goal has you at a deficit before any exercise - meaning eat to goal every day, don't do any exercise, and you'll lose. When you burn off more cals through exercise, you're creating a much larger deficit - too large, which leads to all sorts of problems, including a stall in weight loss. Your daily NET cals should be at or near goal.
That of course only works if you start logging your food - as accurately as possible! I saw people already mention the food scale. A great tool to have - get one if you don't have one already.
I also saw a post about taking your own measurements - another great way to track progress, often better than the dang scale. While losing my last 10lbs, I went about six months going up and down the same 2-3 lbs on the scale, but dropped a full size during that time. The scale lies - make friends with the tape measure.
And resistance/weight/strength training is awesome. Adding it to my workouts was one of the best things I ever did. That and eating the right number of cals - not over eating, but certainly not under eating either.
Good luck!0 -
I am just trying to figure out how to get these last 10 pounds off.
You're not alone. As you can see from other posts on this thread, losing the last ten pounds is a very common problem. But it shouldn't be.
Forget what people tell you about logging. Sloppy logging is not the problem. Tight tolerances on calorie deficits is not the problem. "Stubborn fat" is not the problem.
Think about it. Have you ever wondered why almost everybody seems to have a problem losing the last ten pounds, yet everybody's idea of an ideal weight is different? Have you ever wondered why someone trying to squeak into the normal range with a BMI of 24.9 is having just as much trouble losing the last ten pounds as the person who is targeting a BMI of 18.1?
The answer to everyone's problem is simple. Go to your MFP goal settings and change your target weight to ten pounds below where you want it to be. You will soon lose ten more pounds. You'll never lose "the last" ten pounds, but it won't matter. You didn't want to lose them anyway.
What exactly does this do? I did this and my calories and everything has stayed the same.
Sorry, I was just kidding. Although since you said you tried it, I think you may have misunderstood my suggestion.
The first part was serious though. Everybody has different goals and targets. Some just want to get back into a healthy range. Some want to be as skinny as possible. Some want to build muscle while losing fat. Yet most struggle with the last ten pounds, no matter where those ten pounds happen to be.
Strictly speculation on my part, but I think people are sabotaging themselves. Once they sense that they're close to their goal, they ease up a bit without realizing it and stall ten-ish pounds short of their target.0 -
What I do find interesting is if I change from 1 pound a week to .5 pounds a week my calories go up…. I am not loosing a pound a week currently so I wonder if I should try to eat more calories.
If you aren't losing 1lb a week you are not in a deficet to lose 1lb a week...logging accurately is key...using a food scale etc.
For me this is my 2nd gw...and not for any other reason than for BF%...my first goal weight I put in was when I first got here...I changed it when I hit it as I had learned that BF% was a better way for me to guage my success...
I don't care what I weight to be quite frank...I just know what I want to see when I look in the mirror...and 20-22% BF is it
and that is why I started lifting, watching my macros, getting in lots of protien and working at upping the barbell weight instead of lowering the scale weight.
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Play it again Sam....logging is key.
At this point, I seriously doubt it's your lack of exercise, no doubt it's your diet...it's putting in more than your body is expending. The body is trying to hold on to that last 10 lbs...it's a evolutionary tactic. So you have to get vigilent and stealthy...weigh EVERYTHING and log it that goes into your gob.0 -
What I do find interesting is if I change from 1 pound a week to .5 pounds a week my calories go up…. I am not loosing a pound a week currently so I wonder if I should try to eat more calories.
If you aren't losing 1lb a week you are not in a deficet to lose 1lb a week...logging accurately is key...using a food scale etc.
For me this is my 2nd gw...and not for any other reason than for BF%...my first goal weight I put in was when I first got here...I changed it when I hit it as I had learned that BF% was a better way for me to guage my success...
I don't care what I weight to be quite frank...I just know what I want to see when I look in the mirror...and 20-22% BF is it
and that is why I started lifting, watching my macros, getting in lots of protien and working at upping the barbell weight instead of lowering the scale weight.
this is helpful. for no other reason then I can't get the core i want. i am going to try to get the BF% like you said. before this picture i honestly had non idea what that meant.0 -
The last 10 pounds shouldn't be any harder than the middle 10 pounds, it may take longer...if you change to a smaller deficet but it shouldn't be harder...and if it is harder it's because of lack luster logging, not paying attention etc.
This.. It's all about the logging. My deficit is TINY and considering I have been losing the last 3 pounds for probably 6 months I'm still not where I need to be diary wise. For me, I have accepted the fact that I eat out, have snacks at work and generally eat things that I don't know the calorie count of (which leads me to have to estimate them and thus open the door for inaccuracies) and I have decided that it just isn't THAT important to me. I keep trying and as the weather gets warmer I will start dropping again just due to the fact that I will be getting more activity. I've been doing basically a re-comp and based on what I am seeing in the mirror - It's working well The scale weight isn't so important to me anymore as the fact that I am looking much more shapely and my clothes are still getting lose even though the scale isn't really moving.
To lose the last 10 requires a LOT of dedication. Absolutely NO estimates, you need to be 100% accurate all the time and know 100% how much you are eating, how many calories you are burning and how much of a deficit you need. YOu aren't just going to 'accidentally' reach your goal weight 0 -
even with similar BF%, you can see those women look different.0
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The last 10 pounds shouldn't be any harder than the middle 10 pounds, it may take longer...if you change to a smaller deficet but it shouldn't be harder...and if it is harder it's because of lack luster logging, not paying attention etc.
This.. It's all about the logging. My deficit is TINY and considering I have been losing the last 3 pounds for probably 6 months I'm still not where I need to be diary wise. For me, I have accepted the fact that I eat out, have snacks at work and generally eat things that I don't know the calorie count of (which leads me to have to estimate them and thus open the door for inaccuracies) and I have decided that it just isn't THAT important to me. I keep trying and as the weather gets warmer I will start dropping again just due to the fact that I will be getting more activity. I've been doing basically a re-comp and based on what I am seeing in the mirror - It's working well The scale weight isn't so important to me anymore as the fact that I am looking much more shapely and my clothes are still getting lose even though the scale isn't really moving.
To lose the last 10 requires a LOT of dedication. Absolutely NO estimates, you need to be 100% accurate all the time and know 100% how much you are eating, how many calories you are burning and how much of a deficit you need. YOu aren't just going to 'accidentally' reach your goal weight
thank you so much 0
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