Scale number will move only when good & ready
Replies
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sixpacklady wrote: »Nice progress!! What are your workouts like? I also want to start running...
Hi thanks!
My running program I tend to change things up a bit
I'll tell you what I did this week
Monday night
[For 9 Minutes]
15 second sprints, 30 second slow/moderate jog recovery
[For the next 11 Minutes]
30 second sprints, 45 second extremely slow jog recovery
I've just recently introduced extra work at the end of my 20 minutes of intervals and I have found even though I'm totally fuc&@&$) after my sprints (which never go longer than 20 mins) I'm able to push on and do some more!
[For the next 10 Minutes]
2 minutes slow jog to recover
2 min 30 seconds lactate threshold pace (comfortably hard)
1 min slow jog recovery
2 min 30 seconds lactate threshold pace (comfortably hard)
2 min cool down jog
And omg did I feel sick at the end of the session haha, I know it worked!
Lactate threshold pace, meaning on the borderline of being anaerobic. Lactate threshold intervals help you to process lactate better. It is during the recovery jog where you benefit. It works a different energy system and improves stamina. Lactic acid is that burn you feel in your muscles, and it slows you down the less fitter you are as you take longer to recover. The fitter you get the faster your pace becomes as your body gets better at converting lactic acid to fuel the body can use.
So that was what I did on Monday night. . Each run that I do concentrates on a different energy system but lately I've been doing a combo which I'm enjoying.
I'll tell you the other runs I do another day as its nearly my bed time
See ya0 -
RunRutheeRun wrote: »thanks for your great post!!! I have maintained my 20lb loss for over a year, I had wanted to lose another 3 or 4 lbs but they are just not happening, if anything the scale fluctuates up a little...BUT my clothes are looser, I've moved into yet another tighter notch on my belt, my uk size 10s are big on me and I'm getting into 8's.
I am very active and workout hard 6 days a week/combo of running and strength so my body composition is changing and continues to do so.
Time for me to ditch the scales me thinks...once a month should keep me on track nicely
I average 1700 - 2100 calories, I'm 5ft 2" and 45 yrs old.
Your welcome! That's great to hear and the fact that you've managed to maintain for a year! That's awesome!! Yeah don't worry too much about the scale. You've been getting thinner, and smaller clothes sizes! The scale doesn't always reflect the progress. I only jump on mine daily to keep my mind on the job at hand, not so much that I'm obsessed at getting to a set scale number. I'm focussing on body fat %. Somewhere between 15-20% is where I want to be.
I have similar stats as you. I'm 5 ft 2, 42 yrs old & eat pretty much the same amount of calories.
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Thats awesome! Yep I agree, thats the way to approach this, as a lifestyle change where you gradually over time drop the cm's and your body will even out where it wants to.
I just had my measurements taken here at work and after a 3 months period:
Waist down from 86 cm > 80 cm
Chest down from 97.5 cm > 94.5 cm
Hips down from 95 cm > 87.5 cm
3.5 kg lost in 3 months.
The leanest I got to was 57 kg in January 2013 and my waist was 74 cm at 57 kg, so I'm striving to get into the low 70 cm's for my waist. Hoping to have a 78 cm waist by 2 months time.
You and I are simalar weights, I'm 61kg/ 135lbs currently but my stats are: (I'm 5ft 2 1/4"/ 158 cms)
Waist - 26.75" - 68 cms
chest - 32" - 81 cms
Hips - 35.5" - 90 cms
I'm really trying not to focus on the scale anymore, but I'm actually happy with my measurements and don't want to drop another dress size.
Ideally I'd like to be 130lbs/59kg but my body just doesn't want to go there. I eat at deficit, Fitbit has my average TDEE to 2400. I average total daily cals of 1700-2100.
This past two weeks I've sort of lost my appetite and am averaging 1500-1600 cals, the scale is going up and not down!
My workouts remain the same.
5 days I run 4 to 5 miles at average speed of 5.7 mph.
I strength train/or do circuits 2 days.
I do an average 17000 steps every day.
My body just doesn't want to drop below 61kg! frustrating but I'm trying to make my peace with it and just keep doing what I've always done in the hope that those stubborn few pounds will melt away and in the not too distant future lol0 -
Kim, thanks for your reply, I was writing another comment at the same time 0
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I'm back into the 50 kg range! I'm 59.8 kg as of this morning.
I haven't been in the 50's range since early 2013. I didn't think it was possible to get back to 50 something as I thought I'd put a lot of muscle on during my bulk.
I got to 57.3 kg back in January 2013 after losing 33 kg in just over 2 and a half years.
I averaged 1938 calories per day over the past month to lose 1.3 kg.
Im curious now as to what scale number I'll end up at.
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RunRutheeRun wrote: »I am very active and workout hard 6 days a week/combo of running and strength so my body composition is changing and continues to do so.
.
Hi
Have you been taking progress photos?0 -
I haven't taken any for a while, I can see in the mirror that I'm in good shape though, just a bit of a tummy still to go, not sure IF that will ever go lol0
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I'm back into the 50 kg range! I'm 59.8 kg as of this morning.
I haven't been in the 50's range since early 2013. I didn't think it was possible to get back to 50 something as I thought I'd put a lot of muscle on during my bulk.
I got to 57.3 kg back in January 2013 after losing 33 kg in just over 2 and a half years.
I averaged 1938 calories per day over the past month to lose 1.3 kg.
Im curious now as to what scale number I'll end up at.
how lovely for you to see the 50s again excellent progress especially as you are eating a nice number of calories! wtg!
How do you keep your records? on an app? or a graph/chart?0 -
@RunRtheeRun---I have a similar TDEE as you, when I was was eating 1600-1700 cals a day, my scale was definitely going up. Once I moved it to eating1850-2100 cals a day, then I would lose. Your not fueling your body for the workouts your doing-at least that's what I've learned.0
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Hi. I just noticed RunR's other 2 replies. I must have been busy typing at the time and not seen it. I'll come back online tomorrow to reply as its time for beddy byes catchya later
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@skinny4me2be thanks for your comment/reply - I suppose I worry that eating 1800-2100 is just too much, I do that for a few weeks, see the scale go up by 2 or 3 lbs and almost freak out...then I go back to 1600-1800 and it seems to come back down. I know folk say its the glycogen stores replenishing themselves with getting more food and it should settle but I'm always afraid in case that I'll keep on gaining...I never want to be a size 14 again
- it made me miserable. I love being slim and fitting into small sizes
- I know I am active enough even at my height to allow me to eat at 2000 so I guess its time I stopped playing it safe and ate more! I love eating 2000 cals/day! I feel really full and satisfied when I do. Eating less I go to bed with an empty tummy.
@kim55555 sleep well and will look forward to hearing your thoughts tomorrow/later
ps I HAVEN'T LOST ANY WEIGHT in 3 months. Right now I'm at 136.2 and that can fluctuate up to 139 if I eat a chinese takeway/nuts/crisps/chips! or at TOM. I know thats only water weight mind you and in a few days I settle gain back around the 135-136lb mark.0 -
skinny4me2be wrote: »@RunRtheeRun---I have a similar TDEE as you, when I was was eating 1600-1700 cals a day, my scale was definitely going up. Once I moved it to eating1850-2100 cals a day, then I would lose. Your not fueling your body for the workouts your doing-at least that's what I've learned.
see my reply to this above ^^ 0 -
thanks for this. My best friend needed motivation cause she has been trying so hard and not losing weight but I know she is cause looks great. This here will keep her going
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@RunRutheeRun--its so incredibly hard to trust the process. I know!!! I've been there done that...did that for well OVER a year!! It was a vicious cycle, cut calories, lose then gain, and eat more, and then freak out, cut calories again; its a constant battle to say the least.
Try this (and by all means I could be way off but it doesnt' hurt to try)--just make a promise to yourself to eat at 1850 or 1900, pick a number to be a goal, for one whole month and see how it goes. I did that and I religiously kept track of the amount I ate, my daily weight (not always recommended but I'm a daily weigher) plus my fitbit TDEE--and made notes on the days that were high sodium and such...The first month I did this, I ate 1600/1700 calories and gained!! I couldn't believe I was working out so hard, eating so little and gaining. It was so depressing. So then, I re-looked at my fitbit TDEE and decided to eat a smaller deficit--I ate between 1850-2150 cals per day (even had a day where I went up to 2600 calories) and I lost 4lbs that month eating anywhere between 1850 - 2150 cals. I lost!! I couldn't believe it. My average intake that month was 2082. At this time too, I found out my fitbit TDEE was not exactly recording what it should have as I compared it to figuring out my 'actual' TDEE based on the numbers from my spreadsheet. I had to tweak my fitbit by adding my stride length and such so it will give me a more accurate reading. The month I had bumped my eating goal to1850, it took a good week for my body to adjust and the scale to go down, so after I saw that, I thought, I'm going to keep going and try and see what comes out of it, and guess what, the scale started moving the rest of the month. It was so incredibly exciting to see.
This month, actually this week, I'm taking an exercise break, still eating at a deficit, and will resume my workout routine next week. So excited to see if I can still lose this month or the following month. It will be hard with the holidays but I can only try.
P.S. the reason I kept track of my intake and fitbit TDEE is to see if I will need to adjust from one month to the next. They say to recalculate it every 5lbs.
You can friend me if you want for support! 0 -
@skinny_4me2be I have sent you a FR ☺
do you chart your TDEE with an app? Or a written record/excel doc?
I have a Fitbit too so I've a years worth of data from that..must have a look at that in detail and see what I can glean from it.
I suppose I feel that Fitbit might not be terribly accurate for me saying I'm not losing - I've been going up and down same 3lbs for a year. I even overestimate my foods just to be sure I haven't over eaten.
- I'm not overly bothered about it, certainly don't want to eat less than I do now, more would be better lol. I feel my body is in pretty good shape overall...but if I could get scale down by 5 lbs that would be a nice weight to maintain and allow for fluctuations.0 -
I'm just realising that with closer look at my mfp reports I consistently go over on fats! maybe this is the reason for my stall? I'm consistently under calories by an average deficit of 310 calories a day but many would say all calories are not equal so maybe its my fats that are the issue! any thoughts on that?0
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@RunRutheeRun--Going over in fats...It could be. Just a side note on my advise...The number I picked to use that month was 1850 (that was my 500 deficit-my TDEE at the time was 2350), I had days where I went over that number, either because I didn't plan out well or whatever the case was that day. I tried not to freak out over it too much, If I happened to go over 1850, I then tried to keep it under 2100, as I was still in a deficit then. The next day I'd drink extra water or go for another walk or something to balance it out. So if you go over from time to time, that's life, just do the best you can and know that tomorrow is a new day. Do what's best for you. :-)
The one thing I did notice, sodium and hormone fluctuations does cause the scale to jump from time to time. Something I'm learning about myself and how my body works. :-) Best of luck!!!0 -
People often focus so much on the scale and not on the amazing changes to their bodies. When I hit my goal, I continued to lose inches and wear smaler sizes. I lost 2 sizes while at my goal.1
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Thank you for the post, I definitely needed to hear that this morning 1
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@47Jacqueline--wow! That's awesome. One of the reasons I measure myself. Just in case the scale isn't moving--the inches could be. :-) Way to go!!
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@47Jacqueline 2 sizes down but same weight! Awesome job! we need more of these inspiring stories! ☺ then I really will ditch the scales lol
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I ALWAYS get stuck at 62kilos, I have no idea why but that number just bothers me now. I want to be 55 kilos (I'm short, it's just so hard to get past 62!0
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@RunRutheeRun
I have found this old reply that I think will help you. I agree with @skinny4me2be in that you are not fueling yourself adequately for your tdee. I recommend doing just what skinny me did, eat more . But make sure you increase your calories slowly just 100 per day for a couple of weeks at first, then 100 more calories per day for the next couple of weeks and so on until you reach your the tdee you can cut at. If you increase too quickly your appetite will go berzerk and you'll want to eat way too much and start putting on weight. Thats what happened to me when i experimented.
Dont be afraid though if you do happen to put on scale weight over the next 6 weeks as its glycogen/water weight. Also because you have been undereating for a long time now your metabolic rate would have lowered a lot so it will need to recover.
Check out my metabolic rate thread. There is a lot of useful information in it. It is based on practice not just theory. http://community.myfitnesspal.com/en/discussion/919536/get-your-metabolic-rate-tested-my-metabolic-reset-story#latest
Anyway here is what I wrote in another reply to someone else back in April 2013
Hi I think you are underestimating the calories you burn for general movement! I don't think 1550 covers it. Also you are forgetting to add in thermogenesis. Thermogenesis burns calories. For instance as an example my resting metabolic rate is 1500. I add around an extra 300 on top of that and that accounts for my neat activity & thermogenesis.
I think you are under eating. I think you should set your goal for at least 2000 gross calories! If that sounds to much to begin with then perhaps you could try to eat 1800 gross calories.
When you calculated the tdee you will need to pick either moderatly active or highly active. Whichever one that best applies. Sedentary tdee is just for couch potatoes. Did you know that tdee factors in things like:
Resting metabolic rate
Exercise
Neat activity
Thermogenesis
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RunRutheeRun wrote: »thanks for your great post!!! I have maintained my 20lb loss for over a year, I had wanted to lose another 3 or 4 lbs but they are just not happening, if anything the scale fluctuates up a little...BUT my clothes are looser, I've moved into yet another tighter notch on my belt, my uk size 10s are big on me and I'm getting into 8's.
I am very active and workout hard 6 days a week/combo of running and strength so my body composition is changing and continues to do so.
Time for me to ditch the scales me thinks...once a month should keep me on track nicely
I average 1700 - 2100 calories, I'm 5ft 2" and 45 yrs old.
Hi @RunRutheeRun Going back to your original post here. I still say, dont worry about that scale weight as you've been losing heaps of fat and getting thinner! I'd say with the actvity you are doing, neat activity, thermogenis etc you should be able to eat between 1900 - 2100 and still lose.
An interesting thing about intense exercise is it rev's up your metabolism so that when your body is burning calories for things like circulation, respiration and a number of other processes that keep you alive etc, the body after vigorous exercise and the day afterwards is paying back a debt and to get back to normal homestasis your body has to burn even more calories for these metabolic functions!
Get the book Burn the fat feed the muscle Tim Venuto !! I highly recommend this book There was an interesting paragraph in which he talks about how for example a 150 pound man and a 150 pound women who have the same activity levels and the exact same body composition need the same amount of calories to maintain their body fat. So those mccardle katch tdee calculations are only just a starting point, for the average person. If you have more lbm than the average person then you are going to need more fuel.
I found another post I wrote nearly 2 years ago, back in January 8 2013. It re-emphasises and confirms that scale doesnt always need to be moving down to confirm fat loss and progress is happening.
January 8, 2013
Just had a re-appraisal this morning.
I'm thrilled with my results!
Since the 6th August 2012, I have lost another:
4 cm's off my waist
5 cm off my chest
1 cm off left arm, 1.5 off right arm
1 cm off my hips
1 cm off my calves
waist to hip ratio - 0.87 A healthy range is below 0.80 so i have work here still to do
3 & 1/2 cm gain to my left leg, 2 & 1/2 cm gain to right leg - muscle gain :eek:
Scale has fluctuated between 57.5 and 60 since August. It is 57.5 kg atm.
I lost .3 % body fat percentage. Down to 26.1% atm. I'd like to get closer to 20% in the future. I still would like to lean out in the tummy/waist area. It will happen just very slowly. Just gotta keep being patient.
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skinny4me2be wrote: »@ Kim55555 My maintenance level (TDEE) is Close to 2450 maybe a bit higher. I eat anywhere from 1850-2150 cals per day...so about a 300-600 deficit. My T25 workouts I do 6x a week.
I used Heybales spreadsheet and my fitbit to help me figure out my TDEE and it was pretty spot on. One thing I've learned. Trust the numbers, and use a tape measure! :-)
Hi @skinny4me2be
I found these stats from when I did my bulk in 2013.
May 15 2013 - June 15 2013
2416 gross calories = 2 kg gain in 31 days
My exercise levels were the same back then too, so pretty much the same conditions.
So I wonder if I can figure out how much my TDEE is from learning 2400 gross calories causes a 2 kg weigh gain per month for me. I am thinking an average of 2200 would be my TDEE but i'm not sure.
Does anyone here know how to figure this out or maybe its just trial and error. All I know is when i start maintenance i wont allow myself to go above a 2200 weekly calorie average.
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RunRutheeRun wrote: »
You and I are simalar weights, I'm 61kg/ 135lbs currently but my stats are: (I'm 5ft 2 1/4"/ 158 cms)
Waist - 26.75" - 68 cms
chest - 32" - 81 cms
Hips - 35.5" - 90 cms
I'm really trying not to focus on the scale anymore, but I'm actually happy with my measurements and don't want to drop another dress size.
Ideally I'd like to be 130lbs/59kg but my body just doesn't want to go there. I eat at deficit,
My body just doesn't want to drop below 61kg! frustrating but I'm trying to make my peace with it and just keep doing what I've always done in the hope that those stubborn few pounds will melt away and in the not too distant future lol
You say you are happy with your measurements and happy with how you look but you would love to lose more scale weight. Its the body fat % and LBM and how you look in your clothes that is "all that matters!" You most likely have added muscle and lost body fat and thats why your scale is not going down. I've mentioned this before. I was looking so much leaner than a lady who weighed 57 kg and I was 62 at the time. Its because I had muscle, was toned and compact. Her body fat % was probbly 30 + % mine was low 20's. She honestly could not believe I weighed 5 kg more than her!
Oh and those stubborn few pounds will melt away as you continue to eat in defecit but not always a " lb loss represented by the scale" but represented by body fat % and measurements
Its interesting how your waist is 68 cm and mine is 80 cm at the same weight and height. I'm an apple shape and hold the fat mostly in the tummy region. I'm slender in the hips and bum. I got to 74 cm waist last time and looked great 74 cm, so thats what i'm aiming for.0 -
DaniTronMcNally wrote: »I ALWAYS get stuck at 62kilos, I have no idea why but that number just bothers me now. I want to be 55 kilos (I'm short, it's just so hard to get past 62!
Does it matter though? What do you look like and what are your measurements? Are you progressing and losing fat and measurements?0 -
47Jacqueline wrote: »People often focus so much on the scale and not on the amazing changes to their bodies. When I hit my goal, I continued to lose inches and wear smaler sizes. I lost 2 sizes while at my goal.
Thats awesome!!! This is what i love to read, thank you!! 0 -
@Kim55555
I used a formula I found under another board (fitness & exercise "what is your actual TDEE?")....
If you have a good few weeks/ month or so worth of data try this:
Calories eaten + (lbs lost * 3500) / # of days
Or
Calories eaten - (lbs gained * 3500) / # of days
To get your actual TDEE
So for example sake ( as I don't have my actual stats with me)
Let's say I ate 58000 calories in 31 days and Lost 4lbs
58000+ (4 * 3500) / 31 = 2323 TDEE
This is why I had recommended logging data too. This helps keep me honest with my food logging knowing I want to figure my TDEE. It helped me realize my fitbit was off too as I had not used stride length and my stride was different vs the average stride for my height. So there is room for error and I don't claim to be a doctor or expert, just using some info I found0 -
RunRutheeRun wrote: »
You and I are simalar weights, I'm 61kg/ 135lbs currently but my stats are: (I'm 5ft 2 1/4"/ 158 cms)
Waist - 26.75" - 68 cms
chest - 32" - 81 cms
Hips - 35.5" - 90 cms
I'm really trying not to focus on the scale anymore, but I'm actually happy with my measurements and don't want to drop another dress size.
Ideally I'd like to be 130lbs/59kg but my body just doesn't want to go there. I eat at deficit,
My body just doesn't want to drop below 61kg! frustrating but I'm trying to make my peace with it and just keep doing what I've always done in the hope that those stubborn few pounds will melt away and in the not too distant future lol
You say you are happy with your measurements and happy with how you look but you would love to lose more scale weight. Its the body fat % and LBM and how you look in your clothes that is "all that matters!" You most likely have added muscle and lost body fat and thats why your scale is not going down. I've mentioned this before. I was looking so much leaner than a lady who weighed 57 kg and I was 62 at the time. Its because I had muscle, was toned and compact. Her body fat % was probbly 30 + % mine was low 20's. She honestly could not believe I weighed 5 kg more than her!
Oh and those stubborn few pounds will melt away as you continue to eat in defecit but not always a " lb loss represented by the scale" but represented by body fat % and measurements
Its interesting how your waist is 68 cm and mine is 80 cm at the same weight and height. I'm an apple shape and hold the fat mostly in the tummy region. I'm slender in the hips and bum. I got to 74 cm waist last time and looked great 74 cm, so thats what i'm aiming for.
Thanks Kim for your comment. I know you're right, I've looked at progress pics of mine from last summer and I see from them that despite me being similar weight to then I am more leaner, back fat almost entirely gone, my hips look leaner (they are where I am inclined to look really curvy), my thighs are alot leaner. I'm lean all over (apart from the mum tum!) yet I'm the same weight give or take a few lbs. I'm feeling much better now I've seen that. This morning when I stepped on the scales it was 136lbs, still 2 higher than my lowest previous weight which I've not seen in 2 months but today it didn't bother me the same.
I know I've got this! I'm strong and fit and I feel pretty lean, or as lean as I personally want to be. My bodyfat is around 23 which is fine for my age I feel.
Thank you again for your post, and for taking the time to reply to me.
ps as for our differing stats, we're just different shapes, all of us carry our weight differently and the main thing is that we're happy with our shape and make the best of it, its easy to dress to enhance our best points anyway
Ruth x
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