No reason to continue

Keep going it's so worth it

Looking back a few more days on your diary I see you do choose smart snacks and meals for the most part! I didn't look too far back so I don't know if these past couple days were just hectic and unusual for your habits but I still saw fast food on most days even if it was "just" dessert. So maybe for 7 days don't go to any fast food? I mean there's got to be some thing you're overlooking here, so might as well try to single some of them out and see if that scale drops!

I am stronger and more fit that I have been for a long time . . I'm in my 50's. I finally got outside (first time this year . . it's been too cold) and ran 2.33 miles this morning at a 5 MPH pace and it seemed effortless. I could barely run a block this time last year and I weighed 30 lbs more than I do now.

OK Right there you inspired me to keep running...I started a variation of couch25k in february, am only up to running about 4 minutes at a time and I run really slow...but I just keep doing it...because in my 50s, I want to be able to run a couple miles and have it seem effortless

Thanks for sharing your success!

Sometimes it's not the calories, but rather the kind of food you are eating. The suggestions to take food & exercise diary to nutritionist or trainer is good. Don't give up! I went from doing not much exercise and eating crappy to running 20 miles a week and eating healthily. I thought I would lose the weight right away, but it took a solid 3 months and then I started seeing some results. You really just need to keep at it.

I agree a nutritionist can guide with a clearer understanding of what's healthy what's not and why.

When I checked out your diary. You seemed to have an awful lot of fast food and a lot sugar. (try tracking that for a while you'll see 1) a lot of foods that you wouldn't expect have a lot of sugar 2) sugar spurs your appetite, when you cut back it also cuts back your cravings.)

So you probably need just a little education to get on the right track.
I'm a big believer in small changes that you can maintain over a long time.
incorporate a few small things every couple of weeks and they become habits.
when you completely revamp your eating habits. You'll revert to old behaviors in times of stress.
& let's face it stress blindsides us all at times.

Are you sure your HRM's are correct? If for any reason they are off then you would be eating too many calories per day. Also if I want to lose, I have to give up eating out except as a treat once a week. The sodium in restaurant food is SOOOOOOOOOO high! I would make it my mission to cook my own food so I know what is going in my body. Don't give up, there are other positives to a healthier lifestyle, number one, to be here with you family for as long as you can!!! How rewarding is that?

Hi Kristin

I understand what it is like to plateau and feel like you are getting nowhere. I'm glad you opened up your diary - I've just had a look.
It seems to me that your daily intake is around 1400 - is that right? So in order for you to have good "calorie coverage" or distribution of energy throughout your day you should eat 5 small meals which you appear to be doing, but each of your meals should be no more than 280 calories, (1400 divided by 5 meals) unless you have exercised and then you can up it - but only a little. Otherwise your body doesnt have a chance to burn off the energy you give it before you feed it the next lot.

The other thing I have noticed is that there seems to be a lot of processed foods in your diary. My advice would be to get rid of them - you may fall under your calories presently but these types of foods will not give you good energy and help to burn fat - they will only create fat and slow your metabolism. The foods you need to stick to are things like salad, steamed vegetables, grainy cereals, no fat yoghurts, fresh meats (no bigger than your palm or around 150 grams per day), eggs, and of course, vitamins :-) No fizzy or cordial - only water. No starbucks coffee, only coffee you make at home. No takeaway foods or any food from a takeaway store - fresh is always best. That doesnt mean you can't still go out to eat every once in a while, but personally I try to limit my temptations while losing weight. Once you reach your goal and go into maintenance, you can allow yourself a bit more, but always in moderation.

If you are looking for more support send me a friend request :-)

Best of luck - don't give up! That isn't an option if you want to lose weight :-)

I give myself a free day every week

Do you mean free to eat whatever you want or a day free from exercise? If it is the former, that could be the problem.

There's one thing you can tweek. Cut that out!

And then get to a MD to see if any hormonal issues are happening (thyroid or others). Some meds side effects aren't that nice to us, either. So review it all and bring the printouts of your diary and workouts. Also I agree with some posting to eat enough, and make sure everything is accurate. Including measuring and weighing food.

I have been down that road a few times in my life. I lost some weight and then got frustrated and gave up and I always ended up gaining the weight back plus some. What seems to be making a difference this time is that I am looking at it as a lifestyle change and a way to be healthier. I haven't weighed myself in over 2 months, but I know that I am losing weight or at least inches by the way my clothes fit. I know that I am in better shape because I can easily run 3x what I could when I started. Every time I tried to lose weight in the past I would have given up by now, but for me not worrying about numbers has given me the motivation to keep going. All of the goals I have set for myself have to do with fitness, not weight loss. I don't get frustrated when my goal is to run a mile or work out 30 minutes a day, but I do get frustrated if it is to lose a certain number of pounds and I fail.

a cheat day once a week is way too much if you wanna lose .... i give myself a meal a month

Stay encouraged, lady.... when I hit 202, I stayed there for 3 to 4 weeks... With support, I kept pushing through it... eventually it started coming off. just finding out what your body needs. Chin up!

Understanding Weight Loss Plateaus




•Dieting Plateau
Almost everyone reaches a weight loss plateau at some point in their fitness lives. The

reason is that the human body works hard to keep energy intake and output in balance. In

other words, your body does not like to lose weight (not a revelation, huh?).

After your initial weight loss, your progress will slow down and eventually stop even

though your exercise and food intake is consistent. The bottom line is that the very

efforts you make to burn more calories may eventually slow it down.
Problem 1. Lowering your calories too much
Fact: It takes calories to burn calories. When you decrease your food intake, your body

simply lowers its metabolic rate in response. This still allows the body to function

properly, but ultimately your body requires fewer calories which creates hunger and

prevents you from losing fat.

Solution:
Keep your calories slightly below your maintenance calories so that your energy and

metabolism remain high. A deficit greater than 500-700 calories makes it much more

difficult to maintain your lean body mass. To determine your approximate daily caloric

needs, use this formula:


Men
kg (body weight) x 24 = kcal/day
Women
kg (body weight) x 23 = kcal/day

note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg)

My Fitness Pal will calculate your Basal Metabolic Rate to determine how many calories

you need to function, and add the calories you burn through out the day and with

exercise.

Problem 2. Loss of lean body mass
Fact: Muscle burns fat and losing muscle means burning fewer calories. Lean body mass

uses five times the calories as fat mass so, if you lose it, your metabolism drops and

your weight loss stops.
Solution:
Make sure your exercise program is combined with a fully nourished body. You can

accomplish this with a diet that creates a safe calorie deficit along with some type of

multivitamin to help with any nutrient deficiencies.

Problem 3. Weight loss
A loss of any amount of weight will lead to a reduced energy requirement and by

updateing your weight loss on MFP it will compensate for the weight loss.

Solution:
Make sure you start (or continue) a weight training program to help increase lean body

mass, which can help compensate for the loss of calories.

Problem 4. The 'Adaptation' Phase Ends
When you start a new exercise program, your body responds because it is required to make

numerous changes to adjust to different workloads. So, your muscles are rebuilding

themselves and this consumes all kinds of calories. But, at some point your body will

stop adapting to the new workload and, as a result, you burn less calories for the same

activities. My Fitness Pal wont compensate for this.

Solution:
Don't let your body get used to the exercise. Maintain your body's adaptation period by

changing the intensity, duration, frequency and/or the mode of exercise and include

interval training if necessary.

Problem 5: Exercise Efficiency
The more you do something, the better you get at it. As your body becomes better at

performing your exercises, it can actually use fewer calories during the exercise. Think

of it this way: trained athletes often use fewer calories than untrained athletes with

similar body types and workouts. So, if this describes where you are, consider yourself

a trained athlete and read on! Again My Fitness Pal wont compensate for this.

Solution:
The solution to this is the same as for Problem 4; don't get used to the exercise.

Concentrate on more dramatic changes such as trying brand new activities. For example,

if you use the treadmill for two weeks, switch to something different like the rowing

machine or the bike. Don't forget to make changes in your weight training routine as

well!

Problem 6: Over-training
Just like not eating enough can lower the amount calories you burn, so can over-

training. When you exercise too much, there is a point of diminishing returns when an

increase in exercise energy expenditure is negated by an equal decrease in non-exercise

energy expenditure. In other words, when you increase your exercise intensity, your body

responds by decreasing the amount of calories you burn during the rest of your day.

Solution:
Take time to recover. If you reach exercise burnout, this is a great time to take a

break for a few days, or try something gentle like yoga or a stretching routine. After

you've rested, get back to exercise but lighten up your original routine and increase

your intensity only as necessary. Nor this

7. Enhanced Physical Condition
As you get into better shape, your body is more efficient and it costs fewer calories to

operate. Improved health means a lower resting metabolic rate and fewer calories are

burned during normal daily activities. Part of this is because your cardio-pulmonary

system is more efficient now and you have a lower resting heart rate. Nor this.

Solution:
Congratulations! You're officially in shape and healthy. Focus on that and feel good

about yourself. Concentrate on changing your routine as described in Solution 5


http://exercise.about.com/cs/weightloss/a/weightplateaus.htm

I really feel like I have no reason to continue down the path of trying to lose weight. I am currently about 40 lbs over weight and have been on MFP for 3 months. I am seeing no results at all. I am no longer even seeing the little things to keep me going. I am working out harder than I have since college sports and I am eating the healthiest I have in my entire life but can't seem to lose anything. I am so discouraged and feel like there is no reason to continue. I give myself a free day every week, I vary my exercises, keep right around my net and under my goal 6 days a week. I work out 6-7 days a week and I have plateaued for the past 2 1/2 months. I lost weight right away but can't get past 201. This is so frustrating. I have always been able to lose weight in the past (between kids etc) but this time I can't. Not only has the scale gone up (today at 205) but my inches all over my body have gone up. It is so frustrating to do everything everyone tells me to, I work out more eat less and wayyyyy healthier and here I am still fat, no progres and frustrated. I would rather stay this weight and enjoy my fatty crappy foods again than work my butt off to stay this weight. I am really looking for a reason to not give up, because I am right there wondering why I should keep going.

Are you sure you're writing down EVERYTHING you eat & tracking it? And measuring?? MEAsURE EVERYTHING TO THE T! I'd really focus on measuring & tracking every little thing you eat! If you still have these odds results I'd go straight to a doctor. Could be a thyroid issue or something else. If you already are tracking everything & pushing yourself in the gym I'd immediately go to a doctor.

Bump..lots of good advice here.

Don't give up!

Kristin, sorry for the misspelling!