Stopped losing

serendipity_2050
serendipity_2050 Posts: 21
edited September 2024 in Motivation and Support
I am getting really disheartened about the fact that I am not losing weight anymore. I lost 10lbs and then it's just stopped. I will admit that I had gone over my calories on a few days but I was never over by more than 300 calories ovet the whole week and as my calories are set for me to lose 2lbs a week by my maths I should still have lost 1.5lbs at least!!

I am getting really disheartened (even though I know I went over a little) and I just needed to vent!!!

Replies

  • xraychick77
    xraychick77 Posts: 1,775 Member
    Listen, here's the thing, are you working out? Unless you are just diet alone will make you stall. The first 10 lbs always come off fast, since its mostly water weight. And the more you lose the harder you will have to work to lose more. If you weigh say 200 lbs you'll have to intake say (just guessing) 2000 cals to maintain that weight. If you weigh 120 lbs it'll take you 1300 cals a day to maintain that weight. So if you are 120 lbs and want to lose five lbs you have to burn a lot of cals and intake even less. Its hard, and its almost starvation. Most people I see who stall dont change up their routine. If you keep the same amount of cal intake and dont bump up your workouts your body adapts to the stresses and says hey, i'm losing weight I need to adjust to this stress so i wont lose too much. If you do cardio, bump it up a notch. If you treadmill- instead of walking for 30 minutes, try walking uphill for 30. If you run a mile, try running 2. Calculate your BMR with activity factor, that will tell you how many cals roughly you'll need to maintain your current weight, from there drop 500 cals daily and ramp up the exercise to burn more. Remember it takes 3500 cals to make or break a lb. But it doesnt always work like that, like i said your body adapts to a calorie deficit and workouts. Plus its not always about how many cals you eat, but the quality of food you eat. If you eat crap high fat foods you wont lose any weight, no matter how low in cals they are. You need to eat healthy nutrishious foods, whole grains, veg, beans/legumes..stay away from processed foods.
  • mursey
    mursey Posts: 191 Member
    Good answer above. I agree with the reply above. I also have been able to get weight off for longer and more steadily once I learned to lift weights, I think for long term goals you would do well to start strength training, weight lifting, whatever term you want to use. If you are intimidated, and can't afford a trainer, get Oxygen Magazine or Muscle & Fitness Hers. Both have photos of how to do exercises correctly. I could even send you mine when I'm done with them.

    I also have been eating low carb for years (on and off. . I fell off the workout and diet wagon a bit this year and that's why I'm here). I never lost weight with a low fat diet but low carb has worked out much better for me. When I've been thin I've done that, strength training, and cardio too but an emphasis on weights, because you can weight train in a pace that gets your heart rate up pretty high anyway. A heart rate monitor helped me figure out which exercises are really working me and it shows calories burned as well.
  • serendipity_2050
    serendipity_2050 Posts: 21
    I work out 2 or 3 times a week and I walk to and from work everyday so on the days I am going to the gym I work out for about 1hr 45 mins on the other days I walk for between 30 and 45 mins.

    My BMR according to MFP is 1854 and I am eating about 1320 a day. So I am making a deficit of 500 cals a day.

    The only thing I can think is the food I am eating, but don't think that I eat that I eat that badly so I don't understand. I think that I need to cut out maybe one or two things but on the whole I am good. Which is why I am getting so disheartened. I have had days over the last couple of weeks where I have been out for whatever reason but I have counted everything and tried to make up for it as best I can.

    I think I need to work out more (which I hate!) and possibly just give up food and live on air!!!!
  • rosiesparkle100
    rosiesparkle100 Posts: 85
    I think you need to eat more! You are not supposed to eat 500 calories less than your basal metabolic rate, as that is what you would use up if you were in a coma! You are supposed to eat 500 calories less than your daily expenditure which is much higher than if you were in a coma, even if you have a desk job! My BMR is the same as you (1850ish) but my 'sedentary lifestyle' uses up 2250 even before I do any exercise, and I'm doing a lot! So I am on 1750. Try that. Your body is probably too weak to burn fat.
  • serendipity_2050
    serendipity_2050 Posts: 21
    I think you need to eat more! You are not supposed to eat 500 calories less than your basal metabolic rate, as that is what you would use up if you were in a coma! You are supposed to eat 500 calories less than your daily expenditure which is much higher than if you were in a coma, even if you have a desk job! My BMR is the same as you (1850ish) but my 'sedentary lifestyle' uses up 2250 even before I do any exercise, and I'm doing a lot! So I am on 1750. Try that. Your body is probably too weak to burn fat.

    well then I have no idea how much to eat. I am eating what MFP is telling me, I used to use another website called weightlossresources.com, that put me on 1600 which I think it more reasonable for my weight but my thoughts were the less I eat the more I lose.........but it doesnt seem to be working like that!!!!

    I am just so glum about the fact that I am not losing anything and I am trying really hard to stick to the calories and work out!! I just want to cry.....which I now am!!
  • kimmerroze
    kimmerroze Posts: 1,330 Member
    Naw I agree, you need to eat more, your body is scared that you are starving it, so it is now keeping the fat and burning the muscle.

    the reason you need to eat more is to fuel that muscle, My BMR is 1380 and I am on a 1200 diet, with my "average calorie burn per day" at 1780 or something close to that. so its 500 calories less than that. and I have bumped it closer to my BMR of 1380.

    Definately experiement even tho it is scary, try eating closer to 1600 calories.

    AND GIRL! lift some weights, the more muscle you have, the FASTER your body burns fat. And word to the wise, if you do start lifting weights which I definately suggest (i have seen more progress personally that way) then don't get discouraged if your weight stays the same for a little bit or you feel like your stomach or legs or whatever look "bigger" this is normal, give it another week after this happens and you will all of a sudden drop inches. Your body has to build the muscle before the muscle will start burning the fat. Which is why you will look bigger. Which is why I also suggest getting a measuring tape. Scales are evil!
  • janesmith1
    janesmith1 Posts: 1,511 Member
    I also stopped losing weight, I eat what MFP tells me and I am at a standstill. I lift weights 4x per week, I bike ride.......I hope that this plateau goes away soon.
  • serendipity_2050
    serendipity_2050 Posts: 21
    Kimmer, I am using weights, I spend 30 mins on cardio and about the same on weights (I have a trainer at the gym who has helped set me up with a programme to help me lose weight).

    Why has MFP given me a figure of 1320 a day then?? I was doing better on the other website I was using....tempted to go back to that an just use this for the forum!!!!
  • kimmerroze
    kimmerroze Posts: 1,330 Member
    Another thing to keep in mind is this, after the initial speedy weight loss, your body will "plateau" as people call it.

    until your body gets used to the fact that it will be eating less it will hoard the fat and not let your body lose any. once it gets used to the idea and realizes that it isn't going to die (your body only cares about living, not how you look in that dolce gabanna dress) it will start to SLOWLY lose the weight, no more 3lbs per week, more like 1lb or MAYBE 2lb per week. WHich is healthy. But this process can take 3-4 weeks. SO don't give up. Its natural and you should expect it.
  • kimmerroze
    kimmerroze Posts: 1,330 Member
    Kimmer, I am using weights, I spend 30 mins on cardio and about the same on weights (I have a trainer at the gym who has helped set me up with a programme to help me lose weight).

    Why has MFP given me a figure of 1320 a day then?? I was doing better on the other website I was using....tempted to go back to that an just use this for the forum!!!!


    MFP generalizes a bit, Its a great website, but Because it is GENERALIZED it is not specifically set up for you. Which sucks! try manually setting your caloric intake to 1600 calories and see how that works for you. Everyone is different. I had to bump my calories up because I felt like I was starving all the time (which means chances are I WAS ACTUALLY starving my body).

    If you can stand It I would up your cardio! simply because its good for your heart! I like to read while I do cardio machines. or watch the tvs. Keeps my mind off of it. The healthier your heart, the less likely you are to get heart disease (number ONE killer of women) and heart attacks, as well as high colesterol.
  • janesmith1
    janesmith1 Posts: 1,511 Member
    Another thing to keep in mind is this, after the initial speedy weight loss, your body will "plateau" as people call it.

    until your body gets used to the fact that it will be eating less it will hoard the fat and not let your body lose any. once it gets used to the idea and realizes that it isn't going to die (your body only cares about living, not how you look in that dolce gabanna dress) it will start to SLOWLY lose the weight, no more 3lbs per week, more like 1lb or MAYBE 2lb per week. WHich is healthy. But this process can take 3-4 weeks. SO don't give up. Its natural and you should expect it.

    That's probably what it is. And let's not discount fiber, you know? More fiber, more stuff comes out. I have to be careful because I have been tending towards constipation at the moment, so that could also be the problem....
  • princesschikee
    princesschikee Posts: 138
    Not sure how often you are eating, but it's best to eat 5 small meals a day with the proper macronutrients. Carbs, protein and fat. And try not to eat too close to bed time. A couple hours before is best.
  • peteyTwang
    peteyTwang Posts: 250
    Not sure how often you are eating, but it's best to eat 5 small meals a day with the proper macronutrients. Carbs, protein and fat...
    agreed! eating enough, more frequently ,changing up routines & meals and adding resistance/weight training.
    there's a great free F2F podcast on BREAKING PLATEAUS with more ideas here:
    http://www.fat2fitradio.com/2008/10/fat-2-fit-show-45-breaking-weight-loss-plateaus/
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