I think I have plateued.

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Replies

  • DogRiverDude
    DogRiverDude Posts: 433 Member
    Assuming your calorie logging is bang-on, perhaps your deficit is a little small for the "noticeable" scale results you're looking for. Lots of assumptions here but...

    1,950 BMR - 1,687 Calorie / day average over the past 2 weeks = a daily deficit of 263 calories
    3500 (calories/pound) / 263 daily deficit = 13.3 days to lose 1 pound

    100 less calories per day, or geesh man, maybe just a wee bit of exercise might get the scale moving again. Unless you're 8' tall, 230 lbs. is enough that you shouldn't have to wait that long for results.

    Some (well, probably many on MFP) will argue that 0.5 lbs / week is just dandy but, I'm a similar size and that just wouldn't cut it for me. Maybe when I drop to 220ish I'll re-evaluate my goals. Just my opinion.
  • pdelozier76
    pdelozier76 Posts: 23 Member
    DogRiverDude wrote: »
    Assuming your calorie logging is bang-on, perhaps your deficit is a little small for the "noticeable" scale results you're looking for. Lots of assumptions here but...

    1,950 BMR - 1,687 Calorie / day average over the past 2 weeks = a daily deficit of 263 calories
    3500 (calories/pound) / 263 daily deficit = 13.3 days to lose 1 pound

    100 less calories per day, or geesh man, maybe just a wee bit of exercise might get the scale moving again. Unless you're 8' tall, 230 lbs. is enough that you shouldn't have to wait that long for results.

    Some (well, probably many on MFP) will argue that 0.5 lbs / week is just dandy but, I'm a similar size and that just wouldn't cut it for me. Maybe when I drop to 220ish I'll re-evaluate my goals. Just my opinion.

    Good info here thanks for the help.
  • TwigQueen
    TwigQueen Posts: 3 Member
    Just glancing at your diary, make sure you're paying attention to sodium intake as well. Excess sodium (salt) can make you retain water, which can make you bloated and heavier. Lower soduim and up (or keep your current) water intake and you'll probably see a good loss.

    And try taking measurements. Sometimes those are more accurate then the scale. You're doing a great job though, don't get discouraged!
  • pdelozier76
    pdelozier76 Posts: 23 Member
    edited May 2015
    TwigQueen wrote: »
    Just glancing at your diary, make sure you're paying attention to sodium intake as well. Excess sodium (salt) can make you retain water, which can make you bloated and heavier. Lower soduim and up (or keep your current) water intake and you'll probably see a good loss.

    And try taking measurements. Sometimes those are more accurate then the scale. You're doing a great job though, don't get discouraged!

    You think my sodium intake is high?

    I drink lots of water. I never log it though.
  • jkal1979
    jkal1979 Posts: 1,896 Member
    How are you measuring your portions? It doesn't look like you are using a food scale. I would suggest investing in one and using it to weigh all of your solid foods.

    You also have a lot of generic food entries. It would be best if you didn't use those. Also if those entries labeled "homemade" are not ones that you put into the recipe builder yourself, don't use them. You have no idea what all went into those recipes so the calories could be off by a little or a lot.

    Now that you have had an awesome loss and you are closer to goal the margin for error gets smaller. Inaccurate logging may be wiping out your deficit.

    This link has a lot of great information on how to find the right entries in the database and how to accurately log:

    http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
  • Emilia777
    Emilia777 Posts: 978 Member
    First, congrats on your weight loss so far! I’ll share a few thoughts if you don’t mind.

    I would agree with the above regarding weighing stuff and making sure you’re using the right entries. Especially shredded cheese, dips, sauces, sour cream - these things are pretty calorie dense and eating more than you think can really added up over a week.

    I don’t know if I’d worry about sodium intake. I for one eat lots of salt, on purpose, and I’m not bloated in general; I do notice it on the scale after I’ve had stuff like Chinese takeout though. Maybe look at your weight loss movements after days that are more sodium-heavy than others, to see if there’s a change? I weigh daily, not sure if you do.

    Finally, I know you don’t work out, but I would recommend considering eating more protein (you’re around 80-90 grams most days) and doing some resistance training, in order to hold on to your muscle mass. I follow Starting Strength for lifting, and it doesn’t take much gym time: 45-60 minutes 3 days a week.
  • Francl27
    Francl27 Posts: 26,371 Member
    I think you're eating more than you think.

    I see generic entries that are doubtful (like 1.5 cup of chili for only 190 calories), all your chicken thighs/legs from Popeyes seem too low (a chicken drumstick without skin will be around 100 calories, a thigh around 150), lunch meat or cheese that appear to be estimated etc etc.

    Tighten up your logging. Weigh your food. Make your own entries. Guaranteed you're eating way more than you think.
  • David_2015
    David_2015 Posts: 231 Member
    Congratulations on your losses! We're roughly the same weight so will be interesting to see your diary. Do I need to add you to see each others? What's your height/target weight?
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