Help I'm stuck and can't shift my weight!!!

kelllistar
kelllistar Posts: 2 Member
edited November 17 in Health and Weight Loss
Hi guys, I have been on the healthy eating / exercise band wagon for quite some time. Even the Drs and trainers I have spoken too say I have hit a plateau. I really need some advice on how to shake things up. ... That really works for you!

Replies

  • diannethegeek
    diannethegeek Posts: 14,776 Member
    It's hard to answer these kinds of posts without more details. How long has it been since you last saw a drop on the scale? A plateau is something like 6-8 weeks without a drop on the scale and with no changes to your routine (since diet & exercise changes tend to come with some water weight retention - which can screw with the scale). If it's only been a few weeks, then it's possible that it's just a natural stall and will go away on its own.

    Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

    Opening your diary might help to get you more specific advice if you're comfortable doing so.

    You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

    And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

    And there's something to be said for the fact that some people just burn fewer calories than the generic equations predict. If that's the case for you, you may need to adjust your calories a little lower until you start losing again.
  • ncboiler89
    ncboiler89 Posts: 2,408 Member
    As of right now, exactly 11 post below this one, is a thread asking the exact same question.
  • BWBTrish
    BWBTrish Posts: 2,817 Member
    no weight loss is not eating in a deficit.

    Maybe tighten up your logging and be more accurate? Cant tell your diary is closed.

  • HumboldtFred
    HumboldtFred Posts: 159 Member
    Whew! For a second I thought you were stuck on the toilet! :)
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