Two months of hard work, nothing to show for it?
sarahrogers09
Posts: 5 Member
I've come a long way in this journey of getting into decent shape, having lost almost 30 pounds. I feel like I'm doing everything right, but the only difference I've seen is that my arms are SLIGHTLY more toned. The scale won't budge in the direction I want it to.
Worst. Plateau. Ever.
Here's what I've been up to:
-I hit the gym 4x a week, doing a pretty decent mix of cardio and strength training. I lift heavy, not light.
-My cardio consists of a few days of hopping on an elliptical, doing intervals or hills, and one morning of a run followed by burpees, high knees, mountain climbers, etc.
-In addition to lifting weights, I try to do a lot of bodyweight exercises because they help me build the mental and physical strength I need to keep going. I built up to and totally smashed a five-minute wallsit!
-In terms of food, I keep a good balance of carbs and protein and (healthy) fat. I avoid processed foods, choose veggies over fruit, and I've backed off dairy. I try to keep my calorie intake at about 1400 a day.
-Finally, I keep dumbells at my desk to keep things moving, as well as getting up and going for a walk or just standing up and doing some calf-raises.
I'm a foodie, but I keep things reasonable. When I go out (only once a week), I don't touch fried foods and I at least try to track what I'm putting in my body.
Help?
Worst. Plateau. Ever.
Here's what I've been up to:
-I hit the gym 4x a week, doing a pretty decent mix of cardio and strength training. I lift heavy, not light.
-My cardio consists of a few days of hopping on an elliptical, doing intervals or hills, and one morning of a run followed by burpees, high knees, mountain climbers, etc.
-In addition to lifting weights, I try to do a lot of bodyweight exercises because they help me build the mental and physical strength I need to keep going. I built up to and totally smashed a five-minute wallsit!
-In terms of food, I keep a good balance of carbs and protein and (healthy) fat. I avoid processed foods, choose veggies over fruit, and I've backed off dairy. I try to keep my calorie intake at about 1400 a day.
-Finally, I keep dumbells at my desk to keep things moving, as well as getting up and going for a walk or just standing up and doing some calf-raises.
I'm a foodie, but I keep things reasonable. When I go out (only once a week), I don't touch fried foods and I at least try to track what I'm putting in my body.
Help?
0
Replies
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"I try to keep my calorie intake at about 1400 a day."
You try. Do you succeed?
What's your TDEE? How do you measure your food?0 -
Without seeing your food diary who can say?0
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"I try to keep my calorie intake at about 1400 a day."
You try. Do you succeed?
What's your TDEE? How do you measure your food?
yup this
and how accurately are you logging?
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
no cheat days, not cheat meals, log EVERYTHING!0 -
That one weekly cheat meal can be enough to wipe out your deficit for the week.0
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If I cheat, it isn't taking a day or a meal to stuff my face. It's having a bite of good quality chocolate or a few slices of my favorite soft cheeses. Or, if I go out, I enjoy myself without adding bread or sauces or anything insanely calorific. I should have said that I succeed at keeping it under 1400 a day. According to MSP, I should/could be taking in 1600. I don't have a scale or I would measure my food by weight. For now, measuring cups and serving sizes it is. Supposedly my TDEE is 2410, no idea if this is good or bad. I have a desk job, but I stay active.
In addition to all of this, I don't keep any junk in my home. If it's there, I will eat it eventually. That's the reason I gained the weight in the first place.0 -
If you are using cups/spoons instead of a scale - you're guessing on your calories in. Unfortunately no one can get it right.
What is your intended deficit? As you lose weight, your body uses less energy. And as you get closer to goal, the deficit is less. (Its not feasible to aim for a big weekly loss when you have a small amount left) so its more important to be accurate for food logging in the last 5-10 pounds than the first 5-10.
Food scales are cheap. You may find it to be an eye opener, what you were consuming vs. what you thought you were consuming.0 -
Kind of irrelevant but kind of important too:
The "im a foodie" mentality is dangerous. I've seen many people fall off track and cushion themselves with this remark. Stop telling yourself you're a 'foodie'. Food is not your hobby and shouldn't be looked at as some sort of past-time. Even if you're not directly attributing your weight to this notion it's still dangerous to have it floating around in your mind.
Moreso in terms of your 'plateau' I agree with other in here and would probably wager that you're cal consumption/tdee aren't in gear.0 -
Get a food scale and weigh everything - it can be an eye opener. Until you do so, you will not know how many calories you are eating.0
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You lost 30 lbs. previously but the last two months have been a plateau (no losses)? Are you sure? Sometimes it just slows down and it feels like no losses until you look at the hard data.
"Nothing to show for it": Consider all the good you did for your body that you don't see or the scale doesn't show. Eventually, that has to be a big part of the motivation because we don't keep changing every month or even every year, especially in maintenance.
Is the workout regimen new? That can cause a long plateau. But if your calories are in deficit, it works itself out over time. You have to be patient and trust the process and be sure you're not overeating.
Good luck!0 -
I've come a long way in this journey of getting into decent shape, having lost almost 30 pounds. I feel like I'm doing everything right, but the only difference I've seen is that my arms are SLIGHTLY more toned. The scale won't budge in the direction I want it to.
Worst. Plateau. Ever.
Here's what I've been up to:
-I hit the gym 4x a week, doing a pretty decent mix of cardio and strength training. I lift heavy, not light.
-My cardio consists of a few days of hopping on an elliptical, doing intervals or hills, and one morning of a run followed by burpees, high knees, mountain climbers, etc.
-In addition to lifting weights, I try to do a lot of bodyweight exercises because they help me build the mental and physical strength I need to keep going. I built up to and totally smashed a five-minute wallsit!
-In terms of food, I keep a good balance of carbs and protein and (healthy) fat. I avoid processed foods, choose veggies over fruit, and I've backed off dairy. I try to keep my calorie intake at about 1400 a day.
-Finally, I keep dumbells at my desk to keep things moving, as well as getting up and going for a walk or just standing up and doing some calf-raises.
I'm a foodie, but I keep things reasonable. When I go out (only once a week), I don't touch fried foods and I at least try to track what I'm putting in my body.
Help?
Do you drink the recommended amount of water? If you drink soft drinks, juices, etc...try limiting those or eliminating them. Switch up your workout routine, totally change it up. Also, try new foods/recipes. You might need to just change some things up to wake your body back up.0 -
Thats your problem you're eating more than you think Cups are not an accurate way to measure solids as they measure volume. You need to weigh things. Go buy some scales they're cheap. Get your tracking accurate and problem solvedI should/could be taking in 1600. I don't have a scale or I would measure my food by weight. For now, measuring cups and serving sizes it is.
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide0 -
I maybe drink juice once a week, if at all. I keep liquids to water and tea and almond milk (unsweetened). I'm wondering if it might be time to suck it up and work with a trainer. I'm trying to justify the cost as well as find a good one.0
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How are you doing on your h2o? If you're not drinking at least 2 L /day you may want to increase...probably even more considering your workout schedule. This has been my biggest battle. I put 1/4-1/2 tsp of matcha (green tea powder) to increase metabolism. Keep at it! good luck!! Angie0
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Get a $15 food scale first and see what happens.0
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