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Wills820
Wills820 Posts: 32 Member
edited November 8 in Health and Weight Loss
Lost 25+ pounds about 6 years ago and have steadily put on an a couple pounds each of the last few years. Overall I'm only about 4-5 pounds heavier than I'd like to be, but I'd like to lean out. I seem to have completely stalled in my ability to lose weight. I've been eating under calories for a long time yet the scale doesn't budge. Yes, I've put on some muscle, but the fat is there as well. Is it possible I've been under-eating for too long?

Replies

  • JustSomeEm
    JustSomeEm Posts: 20,284 MFP Moderator
    It's more likely that you're eating more than you think you are. Log religiously and honestly. Weigh your food, eat no more than your MFP allottment of calories - as measured while weighing your food. You'll lose weight. :flowerforyou:
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  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Can we start with a few questions to help make sure we're all on the same page?

    You're logging your food and tracking everything you eat?
    How many calories are you eating?
    Are you estimating any of your portion sizes? Using measuring cups or a food scale?
    Are you logging any exercise here and if so are you eating back those calories earned?
    If you're eating back exercise calories, how are you estimating your burn?
    Would you be comfortable opening your diary for us to take a look?
    Could you give us your stats (height, weight, age, activity level, especially)?
    How long have you been eating this way and how long has it been since you saw a drop on the scale?
    Do you have any health issues that might make weight loss more complicated?
  • SueInAz
    SueInAz Posts: 6,592 Member
    It's certainly possible that you've been undereating too long and slowed your metabolism but without knowing specifics it'd be difficult to say it's probable.

    If you're just looking to "lean out" have you considered just focusing on strength training and maintaining weight? I ask because I'm currently eating at a slight deficit and lifting weights. Right now, I weigh about 10 pounds more than I did at my lightest but my measurements are nearly the same as they were then. I've lost the little bit of flab on my triceps and now have muscle definition there. My thighs, where my body holds weight, are as small as they've ever been and I can see some muscle definition there, too. I've come to realize that the number on the scale means nothing. It's how my clothes fit and my body looks that's more important and it's all that anyone besides me and my doctor see.
  • joejward95
    joejward95 Posts: 104 Member
    What do you mean by Under Eating for too long? To be blunt, if you're not loosing weight its because you're consuming too many calories. Its as simple as if Calories in <Calories out you loose wight. If the scale isnt moving it means you're eating the number of calories to maintain that weight.
  • ankdworak
    ankdworak Posts: 336 Member
    It is possible that you need to eat more. Feel free to friend me. I'm happy to help in any way I can. ankdworak
  • AskTracyAnnK28
    AskTracyAnnK28 Posts: 2,817 Member
    You could actually be eating at a maintenance level right now and not know it.
  • kimny72
    kimny72 Posts: 16,011 Member
    If you have been gaining a few pounds every year, you were not under-eating. Find a TDEE calculator online, figure out how many calories you should be eating, and start logging. For any more specific advise, you would need to post more specific info...
  • Wills820
    Wills820 Posts: 32 Member
    Original poster here: sorry, I didn't realize my diary was locked. It is now public, but basic stats are 26 y/o F, 5'2", fluctuate between 109 and 111 lbs. I was hovering around 106-107 before I started lifting as much as I do. I still also do cardio around 3-4 times per week and on "lifting" days I usually warm up with at least 10 mins. of light cardio. I wear a HR monitor and enter that info into my Jawbone Up, which I sync with MFP.
  • kimny72
    kimny72 Posts: 16,011 Member
    Well I put your stats into a TDEE calc and it came up with 1600ish, which would mean you should eat 1350 cals per day to lose 1/2 lb per week. When you have so little to lose, it can be splitting hairs. Little tweaks can make or break you. Hopefully someone with more experience will see something in your diary or stats that will help.
  • Wills820
    Wills820 Posts: 32 Member
    kimny72 wrote: »
    Well I put your stats into a TDEE calc and it came up with 1600ish, which would mean you should eat 1350 cals per day to lose 1/2 lb per week. When you have so little to lose, it can be splitting hairs. Little tweaks can make or break you. Hopefully someone with more experience will see something in your diary or stats that will help.

    Thanks - and I'm also curious as to yours (and others') thoughts on eating back exercise calories burned. There are days like today where I burn close to 500 cals at the gym and was STARVING for most of the day, so I certainly couldn't eat only 1200 cals. However, I usually don't eat back all the cals burned (only if I have a drink, which is usually no more than once a week).
  • kimny72
    kimny72 Posts: 16,011 Member
    When you use the TDEE method, you aren't supposed to eat back exercise calories, but I only used the standard "exercise 3 times a week". If you are doing more than that, it would give you more calories.

    You might have to play with your macros too. I find when I get my protein higher (closer to 100 grams) and carbs moderate I feel better without overeating. When my protein is low, I have to eat more calories to feel satisfied. That is a personal thing, but something to think about!
  • SueInAz
    SueInAz Posts: 6,592 Member
    kimny72 wrote: »
    When you use the TDEE method, you aren't supposed to eat back exercise calories, but I only used the standard "exercise 3 times a week". If you are doing more than that, it would give you more calories.

    You might have to play with your macros too. I find when I get my protein higher (closer to 100 grams) and carbs moderate I feel better without overeating. When my protein is low, I have to eat more calories to feel satisfied. That is a personal thing, but something to think about!
    I am the same way. I usually shoot for 90-100 grams of protein per day. On days I lift weights it might even be a little more.

    I think that eating back exercise calories becomes more important as you get closer to goal. Many people will tell you that when they had a lot to lose they could get away with not eating them and the extra deficit helped them drop weight faster. That doesn't seem to be true as we get closer to an ideal weight. I usually eat about 75% of mine back and some days all of them.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    With only 3 pounds to go, It's crucial you log correctly, as you don't have much room to play with.
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  • Wills820
    Wills820 Posts: 32 Member
    Thanks all for your help! It's amazing how hard it can be to eat back those calories, particularly because a) I don't want eat unhealthy food and b) I HATE the feeling of being too full (and protein can often do that to you!)
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