I'm stuck, big time weight plateau?
Replies
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Go here:
http://www.bmi-calculator.net/bmr-calculator/
Type in your information. Look at the number it calculates for you. That is the amount of calories you burn if you sleep in bed and watch tv all day (BMR). Do not eat below this range or your body will go into starvation mode and you will slow down your metabolism drastically.
Multiply the number you get according to how active you are. Be honest with how active you are otherwise you will either go back into starvation mode, or over eat. Use this equation:
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Example:
Pretend your BMR is 1377, multiply it by 1.375 because you're lightly active. You get 1893.375. This is the amount of calories to eat a day to maintain weight. To lose a pound a week you must eat at a deficit of 3500 calories a week. (3500 calories = 1 pound) So if you wanted to lose weight, you'd subtract 1893.375 - 500 = 1393.375. (3500 calories/7 days = 500)
I would eat 1394 calories a day to lose a pound a week.0 -
Starvation mode is a load of b*llocks people. My BMR is 1823 and I eat below that at the minute and lose perfectly well, loads in fact. Just don't do it long term. We all need to spend period in a deficit, at maintenance and in a surplus.0
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Ok.
There are a few places where people fail here.
1) measuring their intake. People just screw this up constantly. Weigh and measure EVERYTHING. And be accurate. This is the number one problem here. Studies have proven that people grossly underestimate how much they actually eat. If you don't weigh it, you really don't know. Don't ever just guess, or eye-ball it. At least not while you are trying to figure things out.
2) measuring their outflow. This is much harder than #1 because it cannot actually be measured without some very expensive lab equipment. This is the second area where people grossly overestimate. Now, there are a few ways to figure this out. With as little as you're eating, I think you need to eat back exercise calories, but I'd also not eat them ALL back, and here's why...let's say that you burn 1200 calories a day. So, that is your maintenance. If you continue eating 1200 cals a day for the rest of your life, you stay right where you are forever. Now, let's say you run on the treadmill for one hour. In that one hour, you burned 600 calories. Well, you burned 600 calories, but some of those 600 calories you would have burned anyway just sitting on your couch. To be exact, if you burn 1200 calories a day, that means you burn 50 calories an hour just existing. So, you need to subtract 50 calories for that hour you were on the treadmill, and log 550 calories burned. Now, you can safely eat 550 calories, plus your 1200. The 50 calories you subtracted is already part of your 1200.
Obviously the numbers I am using are purely to explain the point of eating back exercise calories. You should always eat them back. Some people eat half and some people don't eat them back, but be careful with that and make sure you understand what's going on here. MFP build in a calorie deficit. It's calked the NEAT method. This means that when you exercise, you create an even larger deficit, and this can be unhealthy. But, if you eat back your exercise calories, you ensure that you maintain that healthy deficit and you don't fall into the weird zone with your health. Many people here do not understand this at all and proceed to give absolute crap advice.
The above are the two largest contributors of failure.
Lastly, as you lose, you need to eat less. About every 5 to 10 lbs, you need to adjust down your calorie intake. MFP does not always adjust automatically. What I do is when I weigh in, I go back to the settings, and just reset, and then it adjusts automatically. I weigh once a week. So, every week I adjust my calories by resetting. It doesn't move much, but that's ok. It makes slight adjustments based on my new weight.
Ohh, okay! I think I'm starting to get it. See, I would never eat the calories back at all. I will start following this technique and see how it goes.
How much does exercise effect the whole process? I am not sure how much I should do since I'm trying to get past the plateau. Can you see a reason why every time I try to lose weight I get stuck at my current weight? I haven't been below this weight since puberty! I don't understand. It is literally the exact weight as well. I've been here for months. I also only go to the toilet twice a week. Something must be going wrong
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You go to the toilet twice per week? To p*ss?
Something is drastically wrong!
To pee? No of course not. I need to pee often, ha. I only actually go like once or twice. I heard that's quite bad.0 -
Have a little patience even though its hard.....Try bringing your workout to 1 hr and stay in the fat burning zone which is a moderate level. Up your water intake and try to eat different things for breakfast,lunch, ect to change it up a bit....0
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First of all, you look amazing, second of all you sound like you have a food issue if you are eating so little, I would see a dietician and therapist. I don't know you but if what you are saying is actually true, that is not good to be eating like that, it's no where near enough. Your body needs a certain amount to be keeping it running.
Second of all, if you haven't got a clue what you are doing I would read those thinks that previous poster put up.
Are you going strictly for a weight goal or a look? Cos a if it is a look, you can get that with exercise. Add a weights.
Ditch the high levels of caffeine, drink lots of water, that will make you lose water weight, not fat, but you will feel better.
You are not having enough protein at all if that is a typical day (other than not actually having enough though you didn't say what your dinner was but if it is low cal there won't be room for enough protein).
Thankyou. I think I fill up more on dinner than I made it seem. The dinners are filling and reasonable. I don't get much protein because I am veggie and I am allergic to a few things. I have eggs or chicpeas for lunch a lot though.
It is possible that I have a food issue but I am not thin at all so it can't be very bad haha. I get positive comments from my friends but my family always hint I could/should lose more weight. Being that my body is curvy it's quite easy for people think of me as fat or chubby etc.
I think I would look better if I lost ten pounds. Yes, I am striving for a number because I really don't like the one I'm at. Is that bad? My BMI is okay but because I'm only 5'3 my weight seems a lot to me.
You really do sound like you have body image issues, BMIs are BS, you need to be happy with yourself, for yourself and not for other people, you aren't big, you have curves cos you are a woman and you are supposed to. It would be quite difficult for people to think YOUR body is fat of chubby! Seriously! Nothing wrong with looking for a better you, just don't over strive.
I do think you need help. I would get therapy above all else.0 -
Add more fiber into your diet....maybe you're not getting enough?You go to the toilet twice per week? To p*ss?
Something is drastically wrong!
To pee? No of course not. I need to pee often, ha. I only actually go like once or twice. I heard that's quite bad.0 -
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Eat less. You're obviously in maintenance. You need to eat less, workout more, ir with more intensity, or some combo of both. Barring any medical condition, it's an energy equation of cals in/out.
My advice is to never ever take advice from this guy. Eat less than 1200 calories and work out more? 1200 calories per day is maintenance? Unless you're 3 feet tall, 1200 calories isn't maintenance.0 -
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Kind of agree there^^^
OP, what is your current weight?
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I am 139lbs at 5'30 -
Eat less. You're obviously in maintenance. You need to eat less, workout more, ir with more intensity, or some combo of both. Barring any medical condition, it's an energy equation of cals in/out.
My advice is to never ever take advice from this guy. Eat less than 1200 calories and work out more? 1200 calories per day is maintenance? Unless you're 3 feet tall, 1200 calories isn't maintenance.
Actually, this is excellent advice. because barring a medical problem, if you aren't losing weight you are eating at maintenance. Could it be that the OP is actually eating more than 1200 calories? Or could it be that the OP's metabolism is slow enough that 1200 IS maintenance? My bet is eating more than 1200 and I agree she is probably eating too much.0 -
Eat less. You're obviously in maintenance. You need to eat less, workout more, ir with more intensity, or some combo of both. Barring any medical condition, it's an energy equation of cals in/out.
My advice is to never ever take advice from this guy. Eat less than 1200 calories and work out more? 1200 calories per day is maintenance? Unless you're 3 feet tall, 1200 calories isn't maintenance.
Actually, this is excellent advice. because barring a medical problem, if you aren't losing weight you are eating at maintenance. Could it be that the OP is actually eating more than 1200 calories? Or could it be that the OP's metabolism is slow enough that 1200 IS maintenance? My bet is eating more than 1200 and I agree she is probably eating too much.
It's absolutely possible that the OP is eating more than she thinks she is. If she's not weighing and measuring all of her foods consistently and accurately every single day, she may be eating at maintenance. However, her maintenance is not 1200 calories unless she has a medical condition. 1200 calories is the absolute bare minimum a woman should EVER eat in a day. Period. Eating less than that is a bad idea.0 -
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You're not eating enough.
I stuck your details in here - http://www.bmi-calculator.net/bmr-calculator/ (5ft,3/23 yrs/139lbs) which gave you a BMR of 1447 cals per day.
I then went here - http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ and as you said you work out around 4 times a week, I multiplied your 1447 cals by 1.55 which gives a total of 2242 cals per day.
That's a really basic calculation, you can go into it further with TDEE etc.
It's hard to get an exact total but to lose a pound a week (which would be recommended) you'd need to eat 3500 less than your total per week...(or 500 per day), so you'd be looking at eating around 1742kcals per day.
It does sound weird, but in the past when I've been eating really strictly and not lost anything, upping my kcals always results in a loss. You don't have very much to lose at all so it'll come off slower, but just try for a couple of weeks and see how you go.
Btw, you look fab! Like others have suggested, perhaps try some different exercise or add in weights or swimming to tone up, focus less on food and more on toning and you'll prob see results.0 -
Eat less. You're obviously in maintenance. You need to eat less, workout more, ir with more intensity, or some combo of both. Barring any medical condition, it's an energy equation of cals in/out.
My advice is to never ever take advice from this guy. Eat less than 1200 calories and work out more? 1200 calories per day is maintenance? Unless you're 3 feet tall, 1200 calories isn't maintenance.
If one is not losing at 1200, then what do you suggest? Let's say, just for arguments sake that IF SHE EATS MORE she gains. Let's just say that's what happens so that we take that off the table. Now, what do you suggest? I actually know what I'm talking about. And, it us safe to go below 1200.
She'll only gain if she eats over her maintenance which is around 2242 kcals a day. No one suggested she should start shovelling food in, but she certainly shouldn't be starving herself either.0 -
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I mean, I absolutely love when someone says they are not losing weight and the response is "you're not eating enough".
Well, if the cap fits...
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The missus is right, she's definitely in a deficit form her BMR and TDEE calculations.0
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I would suggest add a ton of water at least 2 Liters, as a litte lemon if it helps get it down. Also do some HIIT workouts. your body might have learned your routine and is maintaning. Switch it up and SWEAT!0
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This might be obvious but I was a vegan when I was in my twenties and was sort of in the same boat as you... I was skinny (bobblehead skinny) but still had a little chub around my midsection.
For me, the answer wasn't to lose more weight but to eat a bit more protein and add a little muscle.
Everybody is different but if your protein numbers are low and you don't do much resistance training it might be something you think about as you sort of revamp things and try new stuff.
Anyway, good luck to you!0 -
You're not eating enough.
I stuck your details in here - http://www.bmi-calculator.net/bmr-calculator/ (5ft,3/23 yrs/139lbs) which gave you a BMR of 1447 cals per day.
I then went here - http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ and as you said you work out around 4 times a week, I multiplied your 1447 cals by 1.55 which gives a total of 2242 cals per day.
That's a really basic calculation, you can go into it further with TDEE etc.
It's hard to get an exact total but to lose a pound a week (which would be recommended) you'd need to eat 3500 less than your total per week...(or 500 per day), so you'd be looking at eating around 1742kcals per day.
It does sound weird, but in the past when I've been eating really strictly and not lost anything, upping my kcals always results in a loss. You don't have very much to lose at all so it'll come off slower, but just try for a couple of weeks and see how you go.
Btw, you look fab! Like others have suggested, perhaps try some different exercise or add in weights or swimming to tone up, focus less on food and more on toning and you'll prob see results.
Thankyou! I'm not sure why everyone is so caught up on the eating side of things. I don't eat a lot and I know I am very good at keeping ontop of my diet. It's not perfect but even as a self-critical person I wouldn't say I am overeating. That doesn't really make sense when I break down my diet. I like to aim for something low like 1200 so even if I eat something I shouldn't I'll only be looking at 1400. Although that hasn't happened yet. It seems to be stubborn fat so maybe I should be more intense about my exercise. As you can probably tell I can't shift weight in my thigh area. I can improve my waistline, face and tummy but thighs don't change at all. I feel like that's what boosts my weight so maybe I should focus on exercising more and worry a little less about calories.0 -
I would suggest add a ton of water at least 2 Liters, as a litte lemon if it helps get it down. Also do some HIIT workouts. your body might have learned your routine and is maintaning. Switch it up and SWEAT!
Yes. Thanks for the suggestion. I feel like I am dehydrated more than anything. I looked up that workout and it looks perfect. I need more intensity. I want to get rid of my fat thighs and exercise will probably be very effective for this. I've heard about this type of exercise and wanted to try it. Also, should I be toning before, after or during my last ten pounds weight loss?0 -
This might be obvious but I was a vegan when I was in my twenties and was sort of in the same boat as you... I was skinny (bobblehead skinny) but still had a little chub around my midsection.
For me, the answer wasn't to lose more weight but to eat a bit more protein and add a little muscle.
Everybody is different but if your protein numbers are low and you don't do much resistance training it might be something you think about as you sort of revamp things and try new stuff.
Anyway, good luck to you!
I think we all have our problem areas. Accepting body shape sucks. I mean, I want a toned and slim body but I really will have to work hard to get anything close to this. My main issues are my thighs and legs. Plus lovehandles
. This is the worst part about getting fit it makes you may more attention to what isn't right.
I will go and buy more foods with protein because I don't get enough. I was thinking of taking vitamin supplements but I don't know if they are actually effective..0 -
You're not eating enough.
I stuck your details in here - http://www.bmi-calculator.net/bmr-calculator/ (5ft,3/23 yrs/139lbs) which gave you a BMR of 1447 cals per day.
I then went here - http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ and as you said you work out around 4 times a week, I multiplied your 1447 cals by 1.55 which gives a total of 2242 cals per day.
That's a really basic calculation, you can go into it further with TDEE etc.
It's hard to get an exact total but to lose a pound a week (which would be recommended) you'd need to eat 3500 less than your total per week...(or 500 per day), so you'd be looking at eating around 1742kcals per day.
It does sound weird, but in the past when I've been eating really strictly and not lost anything, upping my kcals always results in a loss. You don't have very much to lose at all so it'll come off slower, but just try for a couple of weeks and see how you go.
Btw, you look fab! Like others have suggested, perhaps try some different exercise or add in weights or swimming to tone up, focus less on food and more on toning and you'll prob see results.
Thankyou! I'm not sure why everyone is so caught up on the eating side of things. I don't eat a lot and I know I am very good at keeping ontop of my diet. It's not perfect but even as a self-critical person I wouldn't say I am overeating. That doesn't really make sense when I break down my diet. I like to aim for something low like 1200 so even if I eat something I shouldn't I'll only be looking at 1400. Although that hasn't happened yet. It seems to be stubborn fat so maybe I should be more intense about my exercise. As you can probably tell I can't shift weight in my thigh area. I can improve my waistline, face and tummy but thighs don't change at all. I feel like that's what boosts my weight so maybe I should focus on exercising more and worry a little less about calories.
I've found also, if you eat the same amount of kcals and do the same exercise your body can kinda get used to it, so bumping up your cals a few times a week (even by 200-300) and changing up your exercise routine can help.
If you're wanting to work on your legs, swimming, exercise bike and all other "leg related" exercises would help, as would light weights. I'm sure a trainer would be better suited to advise on that though.0 -
That's statement makes as much sense as the original statementI mean, I absolutely love when someone says they are not losing weight and the response is "you're not eating enough".
Well, if the cap fits...
Is there a reason you feel the need to be so patronising and ill mannered? I'm all for people disagreeing with me, but an actual thought out answer would be preferable to rudeness.
The missus is right, she's definitely in a deficit form her BMR and TDEE calculations.
Thank you!
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(1) Buy a kitchen Scale
(2) Measure and Weigh Everything you eat
(3) Log as you are eating, don't try to remember at the end of the day
You may actually be eating much more than 1200 cal per day.0 -
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Eat less. You're obviously in maintenance. You need to eat less, workout more, ir with more intensity, or some combo of both. Barring any medical condition, it's an energy equation of cals in/out.
My advice is to never ever take advice from this guy. Eat less than 1200 calories and work out more? 1200 calories per day is maintenance? Unless you're 3 feet tall, 1200 calories isn't maintenance.
If one is not losing at 1200, then what do you suggest? Let's say, just for arguments sake that IF SHE EATS MORE she gains. Let's just say that's what happens so that we take that off the table. Now, what do you suggest? I actually know what I'm talking about. And, it us safe to go below 1200.
She'll only gain if she eats over her maintenance which is around 2242 kcals a day. No one suggested she should start shovelling food in, but she certainly shouldn't be starving herself either.
Where did you get the 2242 kcals from?
I explained in my post but will copy for you below. x
"I stuck your details in here - http://www.bmi-calculator.net/bmr-calculator/ (5ft,3/23 yrs/139lbs) which gave you a BMR of 1447 cals per day.
I then went here - http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ and as you said you work out around 4 times a week, I multiplied your 1447 cals by 1.55 which gives a total of 2242 cals per day.
That's a really basic calculation, you can go into it further with TDEE etc."0
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