Help please! I cant lose anymore weight ?!

bubusssss
bubusssss Posts: 5
in Fitness and Exercise
Hep! I cant lose any more weight?!?!? Ok so im new here i was wondering if anyone could helps me as im soo frustrated ..:(

Okay so since last year November im on diet and since have lost 44 pounds. Wohoo im very happy for that but ..

I work out 5-6 times a week and my heart rate is always 140-160bps. I burn about 350kcl-400kcl on average 3 mile workout sometimes when i work out longer ( usually on sunday i do 5 mile workout and burn 580kcl.

Now its been 7 months and i lost 44 pound and thats good, but in the last 2-3 months i didnt lose anything!! :( My weight is same and it will not go down.

I am Female 26 years old 168 cm and currently 64.5 kg . I would like to go down to 58kg but it seems like it will not happen . I do strength training included in my workout . Also do weight lifting with 6-8 pound hand weights . I drink about 3 liters of water every day plus eat 1200-1400 kcl .Once in a month i have a cheat day when i eat ice cream , cake or something or have a takeaway food but as i said once in a month or twice.

Please give me some tips i even thought its maybe i only eat 1400 kcl and on an average i burn 390 kcl so i basically eaten 1000 kcl ??

Really would appreciate some help! Thank you

Replies

  • bekahlou75
    bekahlou75 Posts: 304 Member
    Open your diary so we can see what you're logging. Do you log everything? Do you weigh your food? How do you calculate your exercise calories? Do you eat back your exercise calories?
  • bubusssss
    bubusssss Posts: 5
    I eat around 1400 kcl and use a Polar hart rate monitor , im new i haven't logged anything but usually the watch says i burn 350kcl -400 kcl 3 miles workout 45 mins. so yeah eating 1400 kcl and if i deduct the 380kcl i end up with like 1000kcl a day? I just dont know anymore.. it went so well but in the past 2 months my weight is literally the same .:(
  • wilsoje74
    wilsoje74 Posts: 1,720 Member
    I eat around 1400 kcl and use a Polar hart rate monitor , im new i haven't logged anything but usually the watch says i burn 350kcl -400 kcl 3 miles workout 45 mins. so yeah eating 1400 kcl and if i deduct the 380kcl i end up with like 1000kcl a day? I just dont know anymore.. it went so well but in the past 2 months my weight is literally the same .:(
    if you don't log how do you know you eat 1400?
  • bubusssss
    bubusssss Posts: 5
    I mean i didnt log here:) I have my diary tho .
  • shyfranklinstein
    shyfranklinstein Posts: 61
    Maybe try upping calories a little, doing a different style of cardio, upping the weights, and not stress so much :)
  • SingingSingleTracker
    SingingSingleTracker Posts: 1,866 Member
    I eat around 1400 kcl and use a Polar hart rate monitor , im new i haven't logged anything but usually the watch says i burn 350kcl -400 kcl 3 miles workout 45 mins. so yeah eating 1400 kcl and if i deduct the 380kcl i end up with like 1000kcl a day? I just dont know anymore.. it went so well but in the past 2 months my weight is literally the same .:(

    Probably a combination of not getting the correct calorie count on the food that you do eat, and overestimating the amount of calories you are burning during exercise. Together, it's simply a reality that you are not running enough of a calorie deficit to lose weight. Get as best of an accurate calorie count as you can for your food, and don't eat back so much of your exercise calories to make sure a deficit is taking place. Adjust from there, but track it all.
  • eloisethegiant391
    eloisethegiant391 Posts: 12
    Sometimes your body decides the weight you're meant to be, maybe your body is happy at this weight?
  • Singlejules
    Singlejules Posts: 55 Member
    Well done on losing 44lb.
    I know your frustrated at not losing anything....but.......the great thing is ...YOU HAVEN'T GAINED.
    Like someone said, maybe your body has decided its happy with the weight as it is.
    Hope all works out for you anyway. Good luck.
  • bubusssss
    bubusssss Posts: 5
    Well yeah i do weight my food , check the calories and i really try to avoid sugar. I have fruits , wholegrain stuff, do have protein shake too and basically google everything before i eat it :/
    I did gain lot of muscle i can see it my arms are getting in good shape etc, its just the scale not changing. i have been overweight in my whole life and this is the first time i could come this far and im enjoying it . Will try i think different cardio workouts i think .
  • aneary1980
    aneary1980 Posts: 461 Member
    Have you measured yourself?

    With the workouts you are doing you may be losing body fat and gaining muscle so you could weigh the same but be much slimer?
  • 1princesswarrior
    1princesswarrior Posts: 1,242 Member
    Congratulations on the 44 lbs lost! Log on here for awhile, be very diligent about weighing your food and measuring your liquids if you aren't already. You may want to consider body recomp rather than so much cardio. The scale won't change much but your body will change a lot as far as inches lost. Look into Strong Lifts 5X5 or The New Rules of Lifting for Women.
  • ninerbuff
    ninerbuff Posts: 48,956 Member
    If your calorie count was low for quite some time, then your body has now adapted to the energy provided. Personally, I'd have you increase your calories and see how that goes for a couple of weeks.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    I'd up your calories slightly and do at least 80% resistance exercises. Body weight or weights.
  • charleyreedto175
    charleyreedto175 Posts: 60 Member
    your problem seems easy. If you have been stuck for several months it is time to make a change. It may be in what you are eating. It may be your work out. It may be the effort that you put into the work out.

    1. A very strict diet of Fish and Chicken baked, broiled or grilled along with a large serving of Veggies and no more than 1 cup of rice. Will kick start anything.

    2. If you are walking daily start with more milage. Make it at a faster pace. If you are running vary you distance and speed. I do 6 miles on average, but i also run stairs, Some days I throw in biking or swimming. Once a week at random when I feel real good I run 10 to 12 miles hard at race speed.

    3. For weights look at your work out. Make changes monthly. If you lift and increase muscle and strength you will build muscle. That increases muscle mass, and strength. Only you know how much effort you truly put in. For me I am soaked after each workout. A lot of the people around me have not even broken a sweat. Yet they sit on a bike and peddle for 30 minutes and read. It really is all up to you.

    4. Think about what I said, try eating few serving of food one or two weeks and ramp up the exercise. Try eating more and ramp up. What works best for me is knowing my trigger foods (those loaded with starch and sugar) and controlling my cravings for them. Not all calories or food is the same. I would log on her spend the 10 minutes an day al write down everything I will really give you your true calories.
  • bubusssss
    bubusssss Posts: 5
    Thank you very much for all the reply's :) I think i will upper my calorie intake for a bit and see what happens . Sometimes even with 1400kcl i feel like im starving ..awww
  • MityMax96
    MityMax96 Posts: 5,778 Member
    If you have been eating below your TDEE for a while....
    Then I might would take about 3 days to eat above your TDEE, primarily carbs, and light on the fat.
    And then go back into your diet routine til u get the remaining pounds off.....

    That is what I would do.

    Also make sure you are weighing and measuring all u ingest.
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    I agree with others. Take a break. Figure out maintenance and eat at maintenance a few days, then drop your calories to right around 1650 and see what happens.

    What exactly are you doing for strength training? You're using very light weights, so you may want to up the weight.

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