No more progress... any advice?
OttRob
Posts: 15 Member
Well let me start off with the basics. I am in my late 30's, around 6'2" and around 252lbs as of this morning. When I started I was just over 300lbs, so progress has been good since starting earlier this summer.
However, due to a work injury to my knee, I am off work and now very inactive during the day (coming from a very physical job). The injury is why I swelled up to over 300lbs!
Now I have been going to the gym 2-3x a week and doing cardio 6-7x a week (mostly 7x) and alternating HIIT with constant... vary between 30-60mins each time. Cardio is almost always on the recumbent bike because of my knee.
In MFP I have selected 2lbs a week loss, so it's put me around the 1700 cal/day mark. I have been doing well in terms of logging every single little thing (lots of time on my hands now haha) so that's not an issue... and for the most part I do eat well these days (my log isn't open I know). I usually fall short of the 1700 cals each day by a few hundred and I NEVER eat back my exercise calories. Weight has been coming off nice and steady, until the past few weeks.
Now I know it's only been a few weeks, but I am trying to be proactive here and if it's time to change something I'm all for it. Could I be perhaps eating too few calories? As for my macros I am trying to hit 40% protein per day and then split the others.
One weird thing I noticed is that for the longest time I would have a Pepsi everyday. I accounted for it in my calories. When I stopped drinking all soft drinks about a month ago, I thought for sure it'd be noticeable (replaced it with water) but it hasn't seemed to make as much difference as I thought! I'm still not going to go back to drinking it though haha (well maybe one a month as a treat!)
I also know I shouldn't judge everything from the scale - and I don't (for the most part). I take measurements every few weeks and they have dropped, but I still have a fair bit of weight to lose. (would like to hit around 210)
I guess my main question is do you think I am eating too many/few calories per day at the 1600-1700 mark? (especially since not eating any back) Remember too when I am not exercising I'm sitting around at home, so don't need nearly as many calories as the average active person.
Thanks in advance!
However, due to a work injury to my knee, I am off work and now very inactive during the day (coming from a very physical job). The injury is why I swelled up to over 300lbs!
Now I have been going to the gym 2-3x a week and doing cardio 6-7x a week (mostly 7x) and alternating HIIT with constant... vary between 30-60mins each time. Cardio is almost always on the recumbent bike because of my knee.
In MFP I have selected 2lbs a week loss, so it's put me around the 1700 cal/day mark. I have been doing well in terms of logging every single little thing (lots of time on my hands now haha) so that's not an issue... and for the most part I do eat well these days (my log isn't open I know). I usually fall short of the 1700 cals each day by a few hundred and I NEVER eat back my exercise calories. Weight has been coming off nice and steady, until the past few weeks.
Now I know it's only been a few weeks, but I am trying to be proactive here and if it's time to change something I'm all for it. Could I be perhaps eating too few calories? As for my macros I am trying to hit 40% protein per day and then split the others.
One weird thing I noticed is that for the longest time I would have a Pepsi everyday. I accounted for it in my calories. When I stopped drinking all soft drinks about a month ago, I thought for sure it'd be noticeable (replaced it with water) but it hasn't seemed to make as much difference as I thought! I'm still not going to go back to drinking it though haha (well maybe one a month as a treat!)
I also know I shouldn't judge everything from the scale - and I don't (for the most part). I take measurements every few weeks and they have dropped, but I still have a fair bit of weight to lose. (would like to hit around 210)
I guess my main question is do you think I am eating too many/few calories per day at the 1600-1700 mark? (especially since not eating any back) Remember too when I am not exercising I'm sitting around at home, so don't need nearly as many calories as the average active person.
Thanks in advance!
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Replies
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Lift weights, eat clean and eat more
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What Hart said. I'm a 5'6", 148 lb, 45 yr old and I'm eating a lot more than you and I've lost weight. I would check out the whole TDEE thing on Scooby Workshop Calculator...and don't go for more than a 20% deficit.
http://scoobysworkshop.com/calorie-calculator/
Try a lifting programme - Stronglifts or something else0 -
Haha thanks! I do lift weights 2-3x a week (my gym times). Eating more might be hard to do now!0
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I've been all over the internet regarding slow/no progress. In my case, I was doing gym (and P.T.), but not on MFP! Now MFP has jump-started my weight loss..
ANyway about you! The more "lean body mass" you have, the more cals you will burn. If youre plateauing, you probably need to go to the gym and do some strength training. As a guy you should be all over this. THen your lean mass will have a higher metabolism...
The Pepsi, if it was the sugar filled one, SHOULD have made a weight difference.
I think a lot hinges on your injury; use whatever upper body you can and get your muscle mass up a little bit.
Congrats on your progress thus far!!!!:flowerforyou:0 -
Without seeing your diary, it's hard to say. Do you weigh/measure everything? Those calorie counts do sound low, especially if you aren't eating your exercise calories back, but you should be losing if you're in a deficit.0
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I can't comment on whether or not your calorie goal is appropriate for you, because I'm not going to do the math, but if you aren't losing weight, eating more is not going to make you lose weight. My guess is that you haven't been actually eating 1700 a day, that your portions and food measurements are off. It's hard to say without being able to look at your diary. Try using a food scale if you aren't already, and see how accurate your logging has or hasn't been. From what you say, that would be your best place to start.....find out how many calories you're truly eating.0
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According to that site, my TDEE is around 3579 (and that's selecting moderate exercise of 3-5hrs/week and a 20% reduction).
So 2863/day accounting for the 20% reduction. Seems rather high?0 -
Do you weigh and measure all of your food? I just ran your stats and your BMR is 2574 and TDEE is 3089. you could eat at 2800 and still lose weight. So at 1700 you clearly should be losing weight. Make sure you weigh everything using a food scale. You may be eating more than you think.
eta- yeah i see that i am a little late with this info... :blushing:0 -
my .02...I disagree with the "eat more to lose weight" I say cut back on some of the cardio, and eat less.
Begin rants....now0 -
my .02...I disagree with the "eat more to lose weight" I say cut back on some of the cardio, and eat less.
Begin rants....now
Right. If you're maintaining and eat more, it equals weight gain, not loss.0 -
You think a 6'2 250 pound man should eat less than 1700 calories a day? I am a 5'2 female and eat 1600-1700 a day.....my .02...I disagree with the "eat more to lose weight" I say cut back on some of the cardio, and eat less.
Begin rants....now0 -
I can tell you that at 5'10, 175 my BMR is like 1800. So you are definitely eating too little. That being said, I will tell you to eat at a goal that you choose, but don't drop below your BMR or you're just losing muscle in addition to your fat.0
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I do use a food scale and measuring cup for everything - for all my meals (at home anyways). I might eat out once every few weeks (like a 6" sub from Subway).
A typical day for me would be:
Breakfast: coffee, protein shake (low cal/carb w/skim milk), small bowl of cereal for fibre
Snack 1: almonds/some other nut and/or small greek yogurt serving (or a low-cal cereal/fibre bar)
Lunch: salad with just romaine lettuce, tomatoes, onions and chicken breast - sometimes a bit of garlic from a local shawarma place on the top for taste)
Snack 2: same as other snack or a protein shake if it's a gym day
Dinner: I love chicken breast so usually have one or two plain grilled, with some pasta sauce on top (also low-cal). Sometimes dinner is zucchini pasta with sauce
Snack 3: same as other snacks, plus a protein shake
I'm the type of person that can eat the same thing every single day and not get bored of it haha0 -
You think a 6'2 250 pound man should eat less than 1700 calories a day? I am a 5'2 female and eat 1600-1700 a day.....my .02...I disagree with the "eat more to lose weight" I say cut back on some of the cardio, and eat less.
Begin rants....now
I don't really care what number he thinks he is eating. If I haven't lost any weight in weeks, yes, I eat less. It works.0 -
I can tell you that at 5'10, 175 my BMR is like 1800. So you are definitely eating too little. That being said, I will tell you to eat at a goal that you choose, but don't drop below your BMR or you're just losing muscle in addition to your fat.
Ah ok - that site suggested earlier has my BMR listed at around 2309.0 -
I do use a food scale and measuring cup for everything - for all my meals (at home anyways). I might eat out once every few weeks (like a 6" sub from Subway).
A typical day for me would be:
Breakfast: coffee, protein shake (low cal/carb w/skim milk), small bowl of cereal for fibre
Snack 1: almonds/some other nut and/or small greek yogurt serving (or a low-cal cereal/fibre bar)
Lunch: salad with just romaine lettuce, tomatoes, onions and chicken breast - sometimes a bit of garlic from a local shawarma place on the top for taste)
Snack 2: same as other snack or a protein shake if it's a gym day
Dinner: I love chicken breast so usually have one or two plain grilled, with some pasta sauce on top (also low-cal). Sometimes dinner is zucchini pasta with sauce
Snack 3: same as other snacks, plus a protein shake
I'm the type of person that can eat the same thing every single day and not get bored of it haha
Ok- well if this is how you eat and you weigh everything, you should be losing. How long has your stall been? Are you getting enough water? Maybe drop one day of cardio for a rest day? Maybe retaining water and masking a pound or two of weight loss?0 -
You think a 6'2 250 pound man should eat less than 1700 calories a day? I am a 5'2 female and eat 1600-1700 a day.....my .02...I disagree with the "eat more to lose weight" I say cut back on some of the cardio, and eat less.
Begin rants....now
I don't really care what number he thinks he is eating. If I haven't lost any weight in weeks, yes, I eat less. It works.
yeah i get that. obviously at 1700 he would lose. so either something is medically wrong or he is eating more than he thinks.0 -
I can tell you that at 5'10, 175 my BMR is like 1800. So you are definitely eating too little. That being said, I will tell you to eat at a goal that you choose, but don't drop below your BMR or you're just losing muscle in addition to your fat.
Ah ok - that site suggested earlier has my BMR listed at around 2309.
Also equally important, if you're eating less that your BMR you're going to be HUNGRY! and you can hurt yourself for the future. Pick a goal (50lbs, maybe 15lbs) Eat at the TDEE for that weight for a while, then once you get close to it, pick your next goal. Yes your weight loss might be a little slower, but it'll be healthier, and also MUCH more enjoyable and easier to maintain.0 -
You think a 6'2 250 pound man should eat less than 1700 calories a day? I am a 5'2 female and eat 1600-1700 a day.....my .02...I disagree with the "eat more to lose weight" I say cut back on some of the cardio, and eat less.
Begin rants....now
I don't really care what number he thinks he is eating. If I haven't lost any weight in weeks, yes, I eat less. It works.
yeah i get that. obviously at 1700 he would lose. so either something is medically wrong or he is eating more than he thinks.
Sorry, just boggles my mind how some people think you should eat more to lose weight...0 -
You think a 6'2 250 pound man should eat less than 1700 calories a day? I am a 5'2 female and eat 1600-1700 a day.....my .02...I disagree with the "eat more to lose weight" I say cut back on some of the cardio, and eat less.
Begin rants....now
I don't really care what number he thinks he is eating. If I haven't lost any weight in weeks, yes, I eat less. It works.
yeah i get that. obviously at 1700 he would lose. so either something is medically wrong or he is eating more than he thinks.
Sorry, just boggles my mind how some people think you should eat more to lose weight...
no i get that. i stalled my weight loss out at 75 pounds back in march. i was told to eat more too. i laughed. i know i am not a special snowflake (although i have been told i am unicorn...) but i knew i was eating more than i thought. and well since then i have fought for the next 11 pounds.0 -
I am pretty careful when entering my calories... I even count every nut I eat haha. Plus since I have been finishing short of my 1700 cals most of the time (especially on strength training days), there should be a small buffer.
I'm never hungry off 1600-1700/day, and find I have plenty of energy for the gym.
Now I know some of you said you are smaller and eat more, but you are probably more active during the day also (because of knee injury). This is like being back at a desk job.0 -
Ok well then I suggest giving it a few more weeks. Keep tracking everything you eat. If you still are not losing weight then consult your doctor.0
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Thank-you everyone for the help!0
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Have you recalculated the BMR to account for a "sedentary job" now that you aren't as active during the day? It could be inaccurate due to the change in physical activity. Then just have the workouts logged to know what calories you've burned for the day.0
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When I calculated it yesterday I selected 3-5hrs/week of moderate exercise (which is actually probably on the low side... it'd be more like 9-10). I didn't see any option for the sedentary job but maybe I should look for a calc that has it. Thanks!0
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When I calculate it with NO exercise... I get:
Your BMR is: 2309
Your TDEE is: 2771 calories
-20% then puts me at 2217/day
So on top of that I have another 500-700/day deficit from what MFP puts me at to drop 2lbs/week.0 -
You think a 6'2 250 pound man should eat less than 1700 calories a day? I am a 5'2 female and eat 1600-1700 a day.....my .02...I disagree with the "eat more to lose weight" I say cut back on some of the cardio, and eat less.
Begin rants....now
I don't really care what number he thinks he is eating. If I haven't lost any weight in weeks, yes, I eat less. It works.
yeah i get that. obviously at 1700 he would lose. so either something is medically wrong or he is eating more than he thinks.
Sorry, just boggles my mind how some people think you should eat more to lose weight...
IT may not be the eat more as in portions but in frequency.
To the OP I am 43 6 ft and weighing 250 lbs. I use a fist method when I prepare my meals. (Just an example:: http://www.hearthealthyonline.com/fitness/weight-loss/hand-guide-portion-control_ss1.html) I have a TDEE of 2936 and a BMR of 2039. I stay between 2100 and 2400 respectively. I have lost using this method for the past 9 weeks running my training program. Yes I work out 4 days a week in strength and do cardio for 20 minutes on off days and 40 on gym days. I respectively lose around no loss to 1.0 lbs. There may be days I don't loose and then the second day I might see a .3 loss. IT depends on your activity level and your body. Just stay at it and switch it up some to see where you can change. However, I would suggest not to eat to low cause your body will go into starvation mode which can happen. Talk to your doctor and get test to find out what you need to do. Become informed the right way.0 -
Have a cheat day...I don't know why...but I noticed if I have been diligent and my weight loss plateaus. Having one cheat day and immediately going back on track seems to get me off the weight loss plateau
oh and lift weight, it helps
Goodluck0 -
When you start working out all the sudden your body is like "what the hell" and tries to store some fat. I was in your situation in that I never could get down past 5 pounds. Now, I eat a high fat diet, very low carbs and low gluten. I am in your situation as I have no movement in my foot and had major knee surgery.
That said, I started work outs with BANDS, and abdominal sets. When I started with crunches I couldn't even get my shoulders off the ground to do 10. 100 days later after keeping at it, I do 100 crunches, 90 bicycles and 60 abdominal leg lifts per day. Using the exercise bands the resistance is great and low impact. I was able to eventually work in free weights.
Also, I use the elliptical, not sure if you can, but has a low impact on my knee
The reason why I say high fat is that as long as you are exercising daily, the body learns that more is coming and will release what it has. It took about 2-3 weeks before I started dropping at a steady pace. I was 245 and now am at 201 in just about 120 days.
The reason I don't eat carbs is that they are addictive. You always want more.
The reason I don't eat much gluten - that's a longer story. Read Wheat Belly and Brain Grain
If you are hungry all the time. Put a tablespoon of Trader Joe's Organic Virgin Coconut oil in your coffee in the morning. It's a good fat (14) and I'm not hungry till 4pm. I force myself to eat but it allows me to eat a lot less.
Myfitness pal chart at the end of the day is always Waaay over on fat and waaaay under on carbs! - But I always use the calorie intake that myfitnesspal suggests. Too many days under calorie intake, I stop losing. But again, WHAT you eat is more important the calorie intake!
Losing weight has a HUGE affect on your knee. Before, I would take my kids to Disney or help out in little league and the next day couldn't walk. Now, I have no pain in my knee or foot.
There are a hundred books out there about how to create habits, but the one that changed me was The Power of Habit as it breaks down what triggers your habits and how to recognize them and then substitute them. It's an eye opener and changed the way I do everything, home-life, work-life eating and socializing.
Good Luck0
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