no change for 4 weeks?
rachylouise87
Posts: 367 Member
been stuck for 4 weeks now. 5ft 1 and goal weight is 130
was 149lbs
went up to 150lbs
consuming between 1200-1300 calories per day.
HIIT training 5 days a week
the only measurement which has changed was my over bust measurement it went from 36-35 inches
seem to be retaining loads of water round my middle
help?
was 149lbs
went up to 150lbs
consuming between 1200-1300 calories per day.
HIIT training 5 days a week
the only measurement which has changed was my over bust measurement it went from 36-35 inches
seem to be retaining loads of water round my middle
help?
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Replies
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Is the HIIT training or the 5 day schedule new, or newly intensified? Are you near TOM?
If you do think you're retaining water then... you're retaining water.
It'll come off when it's ready.
Only other thing I can think of is that you're pretty close to goal weight. So you probably have a smaller deficit (so slower rate of loss) which means that even small logging inaccuracies could be sneakily slowing you down more.
It sounds to me like you're doing the right things. Keep drinking enough water. Comb through your logs and weighing/measuring process for potential inaccuracies (ex: do you weigh packaged foods as well or just go by the weight on the package?). And persist. It'll budge.0 -
thanks i do weigh things i make but didnt think to weigh pre packaged foods... thanks for that. i seem to go through this every other month where i lost 4lbs or so then the scale stops. i am a bit rubbish at drinking enough i admit. TOM seems to affect me loads where i am very bloated and cant even fit in my jeans at all the week before. my deficit is about 400 calories a day. i am on week 3 of focus T25 beta. i lost 9lbs on the alpha cycle but since starting Beta i have not lost and it is a more intense cycle. Thanks for the tips0
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Weighing prepackaged foods may surprise you. Just last night my husband asked my I log 2.2 slices of bread. Because they pretty much always weigh 10-15% more than the package indicates. Just one example.0
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Its very possible that you need to add more calories. How long have you been at the 1200-1300 range and what are your macros at now?-1
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thanks. i have been at 12-1300 for 4-5 months now? could this be the reason? my macros are 35 carbs 35 protein and 30 fat?0
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Absolutely. I would increase to 1400 and stay there 2-3 weeks and see what happens. You may see an initial increase on the scale but it should start to move back down. If you dont see any movement at all after a couple weeks then bump up another 100.
You might also benefit from going to a 40P/40C/20F.0 -
stevesample76 wrote: »Its very possible that you need to add more calories. How long have you been at the 1200-1300 range and what are your macros at now?
I'm sorry, but why on earth would decreasing her deficit result in a better weight loss? If she isn't losing when eating "X" calories why would she lose by eating "X" + 100 or 200 or more calories?
OP I would pay very close attention to your logging especially by making sure you weigh all your foods and by selecting an accurate entry from the database. In other words make sure you are actually eating the number of calories you think you ate.
Plus, if you are someone who doesn't log on the weekends or who eats a meal here and there without tracking the calories you may be eating back your weekly deficit.
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no i always log and weigh... i have felt recently like i have no energy. i cannot understand whats going on really.0
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sodakat that's a great question. When your car is out of gas do you add more to it to keep it running or just expect it to run on E? Your body and your metabolism are complex machines and need proper fuel to survive. If you aren't providing your body a proper amount of fuel your metabolism slows which in turn slows your weight loss. I know it goes against everything that all the weight loss commercials would have you believe but its the truth.
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stevesample76 wrote: »Absolutely. I would increase to 1400 and stay there 2-3 weeks and see what happens. You may see an initial increase on the scale but it should start to move back down. If you dont see any movement at all after a couple weeks then bump up another 100.
You might also benefit from going to a 40P/40C/20F.
is my body in starvation mode? my mfp neat calc to maintain is 1700 at this weight0 -
rachylouise87 wrote: »no i always log and weigh... i have felt recently like i have no energy. i cannot understand whats going on really.
See my response to sodakat.
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stevesample76 wrote: »rachylouise87 wrote: »no i always log and weigh... i have felt recently like i have no energy. i cannot understand whats going on really.
See my response to sodakat.
thankyou being very tired and not hardly making it through workouts has lead me to believe this. i will bump to 1400 and see how this goes for 2-3 weeks
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rachylouise87 wrote: »stevesample76 wrote: »Absolutely. I would increase to 1400 and stay there 2-3 weeks and see what happens. You may see an initial increase on the scale but it should start to move back down. If you dont see any movement at all after a couple weeks then bump up another 100.
You might also benefit from going to a 40P/40C/20F.
is my body in starvation mode? my mfp neat calc to maintain is 1700 at this weight
Starvation mode is for the most part a myth. Eating a couple of hundred calories less than you need to will not keep you from losing weight.
Sometimes when I feel the weight isn't moving I will eat at maintenance for a week to give myself a little break. I honestly think that if you are restricting calories for a while, you get lazy with logging and measuring without even realizing, so taking that break gets me back on my game.
Are you logging your workouts, and if so are you eating back those calories? MFP is notorious for crediting too many calories for exercise, so if you have been eating all of them back, cut down to only eating half back to allow for that.
Good luck!0 -
i dont eat back workout calories as i dont feel its accurate to do so. but thanks. i have a slow motabolism anyway. always struggled with weight
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Metabolic damage (starvation mode) is a very real thing. Google Dr Layne Norton and read some of his research or watch some of his videos on youtube and you will understand.0
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When I was on Weight Watchers I ate the same amount of calories every day and after two weeks I stopped losing like you. Some one told me that the best thing that I could do was to mix up the amount of calories that I consumed each day so my body would not get use to it and maintain that level. I did this and the weight started coming off. Below is a quote for you:
The reason that the metabolic rate slows with prolonged dieting of less than 1,200 calories per day is a chain reaction of physiologic responses to the stress associated with such a restricted diet. Your body initially adapts to the stress of low caloric intake by engaging the "fight or flight" stress response, which has several negative consequences, despite you seeing lower numbers on the scale. The "fight or flight" response stimulates the breakdown of muscle in order to supply the body with enough fuel (glucose) to maintain the blood sugar levels in the absence of sufficient dietary calories. This "fight or flight" stress response will eventually wear out, thus slowing the metabolic rate to compensate for what the body perceives as starvation.0 -
stevesample76 wrote: »Metabolic damage (starvation mode) is a very real thing. Google Dr Layne Norton and read some of his research or watch some of his videos on youtube and you will understand.
I just searched his name and I got a link to his website where I can buy his official gear. What research are you referring to?0 -
stevesample76 wrote: »Metabolic damage (starvation mode) is a very real thing. Google Dr Layne Norton and read some of his research or watch some of his videos on youtube and you will understand.
Read this, it's a wonderfully clear explanation of starvation mode: http://www.aworkoutroutine.com/starvation-mode/
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You said:TOM seems to affect me loads where i am very bloated and cant even fit in my jeans at all the week before.
I wonder if there is some kind of sodium/water issue here?When I was on Weight Watchers I ate the same amount of calories every day and after two weeks I stopped losing like you. Some one told me that the best thing that I could do was to mix up the amount of calories that I consumed each day so my body would not get use to it and maintain that level. I did this and the weight started coming off. Below is a quote for you:
The reason that the metabolic rate slows with prolonged dieting of less than 1,200 calories per day is a chain reaction of physiologic responses to the stress associated with such a restricted diet. Your body initially adapts to the stress of low caloric intake by engaging the "fight or flight" stress response, which has several negative consequences, despite you seeing lower numbers on the scale. The "fight or flight" response stimulates the breakdown of muscle in order to supply the body with enough fuel (glucose) to maintain the blood sugar levels in the absence of sufficient dietary calories. This "fight or flight" stress response will eventually wear out, thus slowing the metabolic rate to compensate for what the body perceives as starvation.
I wouldn't be too surprised if there is at least some truth to this because our bodies work hard to maintain balances with body temperature, heart rate, breathing, etc. This would be another thing that the body would regulate and if you don't mix it up, your body won't adjust.0 -
I know for me I was eating at 1580 and my workouts were suffering and I had NO energy to do my workouts. I was in a plateau for almost 2 months then I upped my calories to 1780 because my workouts had intensified and now Im losing the weight again.I also make sure my net calories are at least 1200. I eat back half my exercise calories,if I didnt I would net under 1200.I also told another friend to up his calories because the same thing happened to him and guess what? he started losing again.
going lower in calories is not always the answer,everyone is different so while lowering calories works for some,upping calories work for others. when you get to the point where you have no energy.you cant successfully do your workout or you get tired more easily from it than before or you have other issues then your body needs more fuel for those workouts. also the less you eat the less your body has to work to burn off those calories even with exercise, and therefore you weight can stall because of it.
Dont knock the eating more thing,it works for some of us if it hasnt or doesnt work for you then dont do it.0 -
I am the same height and have the same goal as you! I'm 5'1" and I'm currently at 157 trying to get to 130. I was at a 1200 calorie goal for some time. In january I still had my goal set at 1200 calories and I was losing around .5lbs/week. I decided in February to set my calories at 1300 to make it a little easier on myself and lately I've allowed myself to even get to 1400 calories some nights. I have not stopped losing weight as I thought I would, in fact it appears I'm dropping it faster now! Maybe 1300-1400 is the sweet spot for girls our size? Maybe 1200 is too close to "starvation mode" even though we are short and if you stay there too long it starts to slow your metabolism.0
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I am the same height and have the same goal as you! I'm 5'1" and I'm currently at 157 trying to get to 130. I was at a 1200 calorie goal for some time. In january I still had my goal set at 1200 calories and I was losing around .5lbs/week. I decided in February to set my calories at 1300 to make it a little easier on myself and lately I've allowed myself to even get to 1400 calories some nights. I have not stopped losing weight as I thought I would, in fact it appears I'm dropping it faster now! Maybe 1300-1400 is the sweet spot for girls our size? Maybe 1200 is too close to "starvation mode" even though we are short and if you stay there too long it starts to slow your metabolism.
Thank you so much living proof of this working. it's nice to see a fellow short person doing what works for them. i was always lead to believe on this site that CICO always mattered and the least calories i was consuming the more weight i would lose. my workouts intensified and then i stopped losing so it makes sense. my body is under strain and i am not fuelling it adequately. i decided to take the point of eating 1400 for a few weeks and see how i get on. i was initially losing 1-2lbs per week which slowed to .5lbs then nothing just bloat and water retention. i tried drinking more, working out more which made me more fatigued and even reducing carbs. nothing worked. now i have something new to try
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The starvation mode thing in the context that you're talking about (difference of ~100-200 calories) is a myth. It doesn't exist.
I'm also 5'1" and started at 155lbs. I've been eating 1325 calories/day using TDEE method, and I'm at 126lbs now. I just upped my calories to 1450 because I was losing too fast -- more than 1lb/week, and I'd like to slow it down to no more than 0.75lbs/week for the last 10-15lbs I have to lose.
If you're stalled, give it another week or two. If you're still stalled, you're probably eating at or around your own personal maintenance calories. Which, despite the fact that you say you're weighing and logging everything accurately, might mean that you're in fact eating more than you think.0 -
The starvation mode thing in the context that you're talking about (difference of ~100-200 calories) is a myth. It doesn't exist.
I'm also 5'1" and started at 155lbs. I've been eating 1325 calories/day using TDEE method, and I'm at 126lbs now. I just upped my calories to 1450 because I was losing too fast -- more than 1lb/week, and I'd like to slow it down to no more than 0.75lbs/week for the last 10-15lbs I have to lose.
If you're stalled, give it another week or two. If you're still stalled, you're probably eating at or around your own personal maintenance calories. Which, despite the fact that you say you're weighing and logging everything accurately, might mean that you're in fact eating more than you think.
hi thanks i would not like to think 1300 is maintenence for me i am 5ft 1? surely 1300 calories is not a long term maintainable amount?
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rachylouise87 wrote: »The starvation mode thing in the context that you're talking about (difference of ~100-200 calories) is a myth. It doesn't exist.
I'm also 5'1" and started at 155lbs. I've been eating 1325 calories/day using TDEE method, and I'm at 126lbs now. I just upped my calories to 1450 because I was losing too fast -- more than 1lb/week, and I'd like to slow it down to no more than 0.75lbs/week for the last 10-15lbs I have to lose.
If you're stalled, give it another week or two. If you're still stalled, you're probably eating at or around your own personal maintenance calories. Which, despite the fact that you say you're weighing and logging everything accurately, might mean that you're in fact eating more than you think.
hi thanks i would not like to think 1300 is maintenence for me i am 5ft 1? surely 1300 calories is not a long term maintainable amount?
i also lost 14lbs after the birth of my son then got to 174 a year later i got to 158 doing 1200 calories then plateaued in december at 158. i started focus t25 and then lost another 8lbs and have now plateaued again so not sure why this could be. i would like to say i log accurately but havn't been measuring packaged foods.
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plateaus can happen often. its part of weight loss. you wont lose the same amount of weight every time. if your workouts are suffering you may need more carbs and protein to fuel your body to do them effectively. I was at a plateau for 50+ days and started losing again so some may lose it fast at first and then slow down,others may be the opposite or lose it continuously over time. but if you are only in a plateau for a short while that is normal.measure ALL foods, and make sure that the entries on MFP are accurate(most are not). you can either edit some entries or make new ones.0
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janejellyroll wrote: »stevesample76 wrote: »Metabolic damage (starvation mode) is a very real thing. Google Dr Layne Norton and read some of his research or watch some of his videos on youtube and you will understand.
I just searched his name and I got a link to his website where I can buy his official gear. What research are you referring to?
Jane check out his blog or his vlog at the bottom of his page. You can also watch his videos on his youtube page. I dont want to share any links here as I dont want to get in trouble. I am also not affiliated with him at all but I prefer science over myth every day of the week.
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CharlieBeansmomTracey wrote: »and make sure that the entries on MFP are accurate(most are not). you can either edit some entries or make new ones.
Yeah, OP when people say to make sure you are logging correctly, it's not just about how you measure, it's about which database entries you choose. There are a lot of incorrect database entries that were added by users. You could be off by a couple of hundred calories a day easily by choosing generic entries with bad info. Before you start eating more, make sure you are actually eating the calories you think you are.
I personally find I need a reasonable amount of carbs to get through my workouts, but it's different for everyone, you have to find the right mix for you...0 -
CharlieBeansmomTracey wrote: »and make sure that the entries on MFP are accurate(most are not). you can either edit some entries or make new ones.
Yeah, OP when people say to make sure you are logging correctly, it's not just about how you measure, it's about which database entries you choose. There are a lot of incorrect database entries that were added by users. You could be off by a couple of hundred calories a day easily by choosing generic entries with bad info. Before you start eating more, make sure you are actually eating the calories you think you are.
I personally find I need a reasonable amount of carbs to get through my workouts, but it's different for everyone, you have to find the right mix for you...
i was about to mention this, i found loads to be inaccurate so i always check first or manually enter. i read too many carbs before workouts will not burn fat and just use the carbs you consumed. how can i get around this ?
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rachylouise87 wrote: »CharlieBeansmomTracey wrote: »and make sure that the entries on MFP are accurate(most are not). you can either edit some entries or make new ones.
Yeah, OP when people say to make sure you are logging correctly, it's not just about how you measure, it's about which database entries you choose. There are a lot of incorrect database entries that were added by users. You could be off by a couple of hundred calories a day easily by choosing generic entries with bad info. Before you start eating more, make sure you are actually eating the calories you think you are.
I personally find I need a reasonable amount of carbs to get through my workouts, but it's different for everyone, you have to find the right mix for you...
i read too many carbs before workouts will not burn fat and just use the carbs you consumed. how can i get around this ?
Honestly I don't think that much about that sort of thing, and I don't think that is true anyway. I eat to lose weight and exercise to be fit (and buy myself a couple of extra calories). I need the carbs for energy, otherwise I couldn't work out that hard. And I don't eat them right before I workout, I have to eat a moderate level of carbs in my diet or I have energy issues overall.
I'm a firm believer in Keep It Simple Stupid otherwise I confuse myself and end up eating a pint of ice cream in bed! 0
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