Weight loss plateau already? slowed right down
lisaw19855
Posts: 165 Member
Started my diet on 27th Dec and lost 9lbs by 31st January but since then I have slowed down. 9lbs since then (3lbs the week after my wisdom tooth with about 1200 cals a day an 0 movement)
So 3 weeks ago I started exercise classes, week 1 I did 1 x step aerobics and 1 x body pump.
Week 2 1 x Step as the instructor was ill so made sure I rode 2 horses on the Friday and WALKED
Week 3 2 x Step and 1 x body pump
But I have lost only 2.5lbs, I don't eat back all exercise calories and stick to a light lunch, light snack before class and then lean protein and complex carbs after class. I have a cheat meal on Fridays.
Monday I purchased the fitbit flex and every day I am at about 7000 steps a day apart from at work on Tuesday when I totalled 25,000 with mucking out stables, grooming, etc for 10 hours.
Monday (put the fitbit on at 3pm so didn't have it on all day) 7,380 steps cals in 1735/2421 out
Tuesday 25,674 steps 10.12 miles 2,710 in / 3298 out (bad day and I was hungry all day to the point of feeling ill)
Wednesday 10,000 steps 4.11 miles 1758 in/ 2,989 out
Thursday (rest day) 3,114 steps 1.23 miles 1,513 in / 1,954 out
Friday 11,574 steps 4.68 miles 2,169 in / 2,554 out (my cheat day)
My MFP is lightly active and 1680 calories a day, fitbit seems to give me extra calories if I go over about 6000 steps and most days it is showing me as active for 60-120 minutes a day, I input my classes into MFP but the fitbit then adjusts it own calorie adjustment and steps for that time so I am not getting credit for it twice.
On rest days I adjust my settings to sedantry which is around 1500 calories a day on MFP.
Carbs are under 200 a day average, protein 85 average, sugar 84 average (too much fruit? banana?) and fat 81 average (mfp gives me more allowance for exercise days)
What is going on? I am about ready to give up Photos taken on 31st Jan then 26th March
So 3 weeks ago I started exercise classes, week 1 I did 1 x step aerobics and 1 x body pump.
Week 2 1 x Step as the instructor was ill so made sure I rode 2 horses on the Friday and WALKED
Week 3 2 x Step and 1 x body pump
But I have lost only 2.5lbs, I don't eat back all exercise calories and stick to a light lunch, light snack before class and then lean protein and complex carbs after class. I have a cheat meal on Fridays.
Monday I purchased the fitbit flex and every day I am at about 7000 steps a day apart from at work on Tuesday when I totalled 25,000 with mucking out stables, grooming, etc for 10 hours.
Monday (put the fitbit on at 3pm so didn't have it on all day) 7,380 steps cals in 1735/2421 out
Tuesday 25,674 steps 10.12 miles 2,710 in / 3298 out (bad day and I was hungry all day to the point of feeling ill)
Wednesday 10,000 steps 4.11 miles 1758 in/ 2,989 out
Thursday (rest day) 3,114 steps 1.23 miles 1,513 in / 1,954 out
Friday 11,574 steps 4.68 miles 2,169 in / 2,554 out (my cheat day)
My MFP is lightly active and 1680 calories a day, fitbit seems to give me extra calories if I go over about 6000 steps and most days it is showing me as active for 60-120 minutes a day, I input my classes into MFP but the fitbit then adjusts it own calorie adjustment and steps for that time so I am not getting credit for it twice.
On rest days I adjust my settings to sedantry which is around 1500 calories a day on MFP.
Carbs are under 200 a day average, protein 85 average, sugar 84 average (too much fruit? banana?) and fat 81 average (mfp gives me more allowance for exercise days)
What is going on? I am about ready to give up Photos taken on 31st Jan then 26th March
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Replies
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Are you accurately measuring all your food and liquids?0
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I measure everything to the point of being obsessive to some. I try to drink 4 pint glasses of water with sugar free juice day and don't drink tea or coffee.
I might treat myself to a diet coke 330ml once a day.0 -
lisaw19855 wrote: »On rest days I adjust my settings to sedantry which is around 1500 calories a day on MFP.
Put your settings on sedentary all the time.
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lisaw19855 wrote: »On rest days I adjust my settings to sedantry which is around 1500 calories a day on MFP.
Put your settings on sedentary all the time.
So is 7,000 steps a day sedentary? my fitbit adds calorie adjustments if I got over about 6000 on the lightly active setting, adds more if I'm on sedentary. My calorie burn is around 2000 on a day where I don't do anything, between 2,500-3,000 on days where I am active which is at least 5 days a week.
I was also losing weight quickly in the first month on lightly active as I do try to keep under MFP calorie allowance regardless of how active I am in that day.
A hard day at work I do have to allow more as I will start feeling faint.0 -
lisaw19855 wrote: »lisaw19855 wrote: »On rest days I adjust my settings to sedantry which is around 1500 calories a day on MFP.
Put your settings on sedentary all the time.
So is 7,000 steps a day sedentary? my fitbit adds calorie adjustments if I got over about 6000 on the lightly active setting, adds more if I'm on sedentary. My calorie burn is around 2000 on a day where I don't do anything, between 2,500-3,000 on days where I am active which is at least 5 days a week.
Always estimate low on your exercise.
I find it works better to put myself on sedentary and then add any exercise I do on top of that. I also don't count steps ... so I don't count walking around the office, walking while doing grocery shopping, walking while doing housework etc. I only count my exercise when I'm actually on a walk. It helps me estimate low.
Also, your Thursday ... you're saying that MFP suggested 1680 calories and that while walking 1.23 miles you burned an additional 274 calories for a total of 1954? Is that right?
That's like 2 km ... 25 minutes of walking.
For me, 25 min of walking is 104 calories.
You're the one who thinks she has plateaued. I'm suggesting reducing your calories. But it is up to you what you do with that information.
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I walk between 13K to 15K steps each day. My activity level is set to sedentary all the time and I let the fitbit do the adjustments for me.lisaw19855 wrote: »lisaw19855 wrote: »On rest days I adjust my settings to sedantry which is around 1500 calories a day on MFP.
Put your settings on sedentary all the time.
So is 7,000 steps a day sedentary? my fitbit adds calorie adjustments if I got over about 6000 on the lightly active setting, adds more if I'm on sedentary. My calorie burn is around 2000 on a day where I don't do anything, between 2,500-3,000 on days where I am active which is at least 5 days a week.
I was also losing weight quickly in the first month on lightly active as I do try to keep under MFP calorie allowance regardless of how active I am in that day.
A hard day at work I do have to allow more as I will start feeling faint.
As for your OP - you have not plateaued if you are still losing a pound/week. It may have slowed from a rate you previously enjoyed but weight loss tends to do that. Keep doing what you're doing - it seems to be working - and be patient.
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lisaw19855 wrote: »lisaw19855 wrote: »On rest days I adjust my settings to sedantry which is around 1500 calories a day on MFP.
Put your settings on sedentary all the time.
Also, your Thursday ... you're saying that MFP suggested 1680 calories and that while walking 1.23 miles you burned an additional 274 calories for a total of 1954? Is that right?
That's like 2 km ... 25 minutes of walking.
For me, 25 min of walking is 104 calories.
You're the one who thinks she has plateaued. I'm suggesting reducing your calories. But it is up to you what you do with that information.
No Thursday MFP suggested 1515 calories which I stuck to as that was my limit as I classed it as a sedentary day. Fitbit didn't give me any extra but my calorie burn was lower on fitbit than MFP. My BMR is 1672.
Fitbit doesn't give me any extra until I go over 6000 or so steps. My calories are low anyway, especially on days where I do exercise, after exercise my net is around 1200.
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My friends, especially those I don't see regularly, seem to notice weight loss but I can't see it.
A gym bunny friend of mine thinks my body shape is also changing. I have lost 8 inches off my waist.0 -
lisaw19855 wrote: »My friends, especially those I don't see regularly, seem to notice weight loss but I can't see it.
A gym bunny friend of mine thinks my body shape is also changing. I have lost 8 inches off my waist.
Well there you go then
. I would just keep doing what you're doing. Slow and steady wins the race! 0 -
I am curious, what type of effort did you give Wed steps for that calorie burn as opposed to Friday with more steps and less calorie burn.. I am trying to determine the vigorous efforts Fitbit gave you. Seems off to me..
Edited to add: Tuesday as well with 3200 out.. Your were feeling ill that day but you had that kind of burn (not worried about the 2700 eaten)..
I am trying to see if Fitbit or MFP is overestimating your burns.. Do you log exercise in MFP to Fitbit or the other way around? I personally use Fitbit and let it interface back to MFP..0 -
I guess I enjoyed a month of losing quickly but still don't think I look any different when I look in the mirror.
Is there any truth in, new exercise programmes can throw you out a little at first?
I do weigh daily, so I know it fluctuates but my lowest weight is rarely on the same day but usually a Thursday or Friday morning. The fluctuations are getting lower though, highest was 204lbs last week but only 202.5 this week. Lowest weight was yesterday at 200.5lbs, up 0.5lbs today but had a cheat meal yesterday.0 -
You're consistently averaging a pound a week. I fail to see a problem you are still losing weight as with these things they will vary. f you stop losing weigh for a few weeks then there may be a problem but at the moment keep doing what you're doing and congratulations on your loss0
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I just saw where you input in MFP and sync back to Fitbit.
This is way over estimated.. I would start there..
Edited to add: why do you adjust MFP on REST DAYS... Why aren't you setting up the same goals or similar goals and using Fitbit to track your exercise, this is what this is for?
Seems like you may need some help setting this up and configuring both MFP and Fitbit..0 -
I am curious, what type of effort did you give Wed steps for that calorie burn as opposed to Friday with more steps and less calorie burn.. I am trying to determine the vigorous efforts Fitbit gave you. Seems off to me..
Edited to add: Tuesday as well with 3200 out.. Your were feeling ill that day but you had that kind of burn (not worried about the 2700 eaten)..
I am trying to see if Fitbit or MFP is overestimating your burns.. Do you log exercise in MFP to Fitbit or the other way around? I personally use Fitbit and let it interface back to MFP..
Wednesday some of those steps are from my step aerobics class, I logged the class on MFP and input the time, which adjusted the calorie burn but didn't remove any of the steps I did. I guess I did as many steps but was more vigorous in my activity.
I did 45min step with some toning exercises at the end, 45 min body pump with 10 minutes of HIIT.
Friday was just general walking about, I went shopping.0 -
I just saw where you input in MFP and sync back to Fitbit.
This is way over estimated.. I would start there..
I still stick to the MFP allowance, for example I logged my classes so the fitbit calories adjustment decreased as it didn't count the extra calories burned from the steps I did between 530 and 715pm but still noted how many steps I did.
Friday I got an adjustment of 250 calories I guess that is from the brisk walking or steps over their lightly active amount?
I still stick to MFP of 1680 calories on an active day or 1500 on a non active day I ignore what Fitbit tells me and I don't eat back calories.
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I just saw where you input in MFP and sync back to Fitbit.
This is way over estimated.. I would start there..
Edited to add: why do you adjust MFP on REST DAYS... Why aren't you setting up the same goals or similar goals and using Fitbit to track your exercise, this is what this is for?
Seems like you may need some help setting this up and configuring both MFP and Fitbit..
I just followed instructions as I set fitbit up, I can log exercise on both and get the same number.0 -
Ok.. MFP overestimates are huge and you are doing yourself a disservice and unrealistic numbers..
Hate to say it (an you have your mind made up) but not going to see anything using Fitbit. This is all wrong.. I will end it there..0 -
lisaw19855 wrote: »lisaw19855 wrote: »On rest days I adjust my settings to sedantry which is around 1500 calories a day on MFP.
Put your settings on sedentary all the time.
So is 7,000 steps a day sedentary? my fitbit adds calorie adjustments if I got over about 6000 on the lightly active setting, adds more if I'm on sedentary. My calorie burn is around 2000 on a day where I don't do anything, between 2,500-3,000 on days where I am active which is at least 5 days a week.
I was also losing weight quickly in the first month on lightly active as I do try to keep under MFP calorie allowance regardless of how active I am in that day.
A hard day at work I do have to allow more as I will start feeling faint.
You will get a bigger adjustment but should total (mfp+/-fitbit) the same. Example 1600 calories total (1500 mfp + 100 fitbit or 1400 mfp + 200 fitbit). Fitbit will still say you have burned the same amount regardless.
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Ok.. MFP overestimates are huge and you are doing yourself a disservice and unrealistic numbers..
Hate to say it (an you have your mind made up) but not going to see anything using Fitbit. This is all wrong.. I will end it there..
So I spent £60 on *kitten* all? I mainly use it to count steps, the calorie burn estimate is usually slighly lower on fitbit than MFP.
Did you read that I DON'T EAT MY EXERCISE CALORIES BACK on MFP because of the overestimates they give. I stick to 1680 regardless of if I have burned 1000 calories according to MFP or fitbit.
Fitbit estimates I will burn 1950 and MFP 2178 (I have adjusted it to sedentary)
Bare in mind that I have only had Fitbit since Monday and started classes 3 weeks ago.0 -
What is the sugar free juice you mentioned? Some kind of zero calorie powder like Crystal Light? Just checking on whether it is calorie free or something you're missing in your diary?0
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kikichewie wrote: »What is the sugar free juice you mentioned? Some kind of zero calorie powder like Crystal Light? Just checking on whether it is calorie free or something you're missing in your diary?
It is just some black current cordial from Tesco, 2 calories per 250ml, I'd drink water alone but struggle to get 2 down litres down.0 -
Just checked and fitbit says that 0% of my steps for the days where I input exercise are from my exercise so I assume that it disregards steps taking during the specified exercise times that I input in MFP.
Also my steps yesterday are within 200 of what my waist band pedometer shows.
Also MFP shows higher calorie burn for my activity level, currently set at sedentary.0 -
OP - can you either open your diary for review or PM me the key?0
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lisaw19855 wrote: »lisaw19855 wrote: »On rest days I adjust my settings to sedantry which is around 1500 calories a day on MFP.
Put your settings on sedentary all the time.
So is 7,000 steps a day sedentary? my fitbit adds calorie adjustments if I got over about 6000 on the lightly active setting, adds more if I'm on sedentary. My calorie burn is around 2000 on a day where I don't do anything, between 2,500-3,000 on days where I am active which is at least 5 days a week.
I was also losing weight quickly in the first month on lightly active as I do try to keep under MFP calorie allowance regardless of how active I am in that day.
A hard day at work I do have to allow more as I will start feeling faint.
I just got a fitbit and I earned about 300 steps from just sitting and eating breakfast this morning. I'm not sure how accurate those step counts are unfortunately. Food for thought. Good luck OP! 0 -
Hi there: I don't think you are eating enough!
Your body has adjusted to the exercise-but it's in
starvation mode-hanging on to the fat.
Research-Glycemic Profile.
It's all about fat burning and insulin.
And how the body works.
Very Informative?,
Good Luck!!0 -
lisaw19855 wrote: »Did you read that I DON'T EAT MY EXERCISE CALORIES BACK on MFP because of the overestimates they give. I stick to 1680 regardless of if I have burned 1000 calories according to MFP or fitbit.
I'm confused, because the numbers you gave above were more than 1680 in.
Those numbers seem pretty consistent with averaging about 1 lb/week or less lost, especially if you disregard the highest burn numbers, which look too high to me based on my own numbers with similar steps (from running or the like as a major part of it). It shouldn't matter whether you are on sedentary or lightly active if you are using the Fitbit (I think sedentary is easier), but you might want to try just cutting it by about 100 each day (if you can't on the most active day you can't, no big deal). Or just be okay with losing 1 lb/week--there's absolutely nothing wrong with that rate.0 -
Granted I am a little bit lighter than the OP, but I'm down at 1200 calories per day. 1600+ just seems like a lot of calories.
Here's something to think about too ... as you lose weight, you need to recalculate so that your required calories go down.0 -
I think you just need to be more patient. The first weeks are always fun, as you lose water weight and are still motivated. The "honeymoon" phase, so to speak. You've just moved to the hard part--the long slow slog of daily living with a new lifestyle....with gradual losses, some weeks you don't lose, setbacks, etc. This is where people get bored or discouraged and give up. So don't give up. You are losing a pound a week on average which is a good rate. I'm at a half pound per week and your loss sounds great. I am happy with my loss rate too though because it is what I can sustain without going nuts after a year and a half of this and over a hundred pounds lost! A loss that slow doesn't show up on the scale quickly the way a 3 pound loss will, it is obscured by water weight and normal daily fluctuations and must be seen over time. Just hang in there. Enjoy life. Let it become your new normal and trust that you are doing the right thing (while continuing to learn and tweak as needed). Even if you never lost another pound (which you will!) you are still doing healthy things for your body that shouldn't be quit.
As for the water weight, I have experienced a gain or plateau for sometimes several weeks at a time while starting an increased exercise regimen. It happened when I got fitbit because I was eating a little more (after seeing my higher than expected burns) and also motivated to walk a LOT by it. Had a gain after starting weightlifting too. It just took a while for my body to adjust to the new routine, then after a few weeks I got a dramatic "whoosh" where I lost a few pounds of water and caught up with where I should be based on my data.0 -
This ^.
I think you are doing fine. Remember to adjust settings as you lose more weight.
I eat what mfp puts for sedentary. Then when I do exercise I do/don't eat them back depending on how I feel.
Fitbits are great for motivating you to keep moving, and when I do exercise hard I have an estimate of calorie burn... ( daily steps to me don't count as exercise).
As poster said above. Your weight loss isn't constant.... 3 pd one week, 0 the next. Overall you are Losing !!!! Keep it up!!!0 -
No idea what she's talking about. Fitbit is a great tool for measuring your activity level. You walk, you burn calories. You walk hills or walk faster, you burn more calories. Fitbit recognises this.lisaw19855 wrote: »Ok.. MFP overestimates are huge and you are doing yourself a disservice and unrealistic numbers..
Hate to say it (an you have your mind made up) but not going to see anything using Fitbit. This is all wrong.. I will end it there..
So I spent £60 on *kitten* all? I mainly use it to count steps, the calorie burn estimate is usually slighly lower on fitbit than MFP.
Where a fitbit isn't enough (unless you have one with a HRM and then, for me, the jury's still out) is when you are exercising - although, it's pretty good for running. Then you typically have to use a different metric whether that is calories burned according to a cardio machine, a HRM, or even MFP/fitbit databases. When you enter exercise (and I do this through fitbit's site, not MFP's) the number of calories you input overrides the calories that the fitbit has calculated for that period of time.
What you have to decide, and it sounds like you have, is how many of those exercise calories you are going to eat back. And that's going to depend on the accuracy of you burn numbers.0
This discussion has been closed.
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