How to break a plateau
Replies
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well like i said it slows down a lot and those last pounds are harder in a way.
But i accept that.
Not suffering here, eat my food and feed my body as much nutrition's as possible.
That's all you can do.
Another reason btw to weigh all your food and log it. I need potassium ( i eat salt less for medical reasons) So logging and weighing every single bit ( even spices and herbs) gives me an idea how much potassium i get.0 -
GuitarJerry wrote: »TheOwlhouseDesigns wrote: »TheOwlhouseDesigns wrote: »A plateau is nothing else than "you eat at maintenance level"
That's all
Most people who dont lose weight anymore start looking at the intake and they get more accurate ( on purpose or not) than they start losing weight the have something like Yes i broke the plateau.
But the formula is still the same, because they got more accurate their deficit is there again and they start losing weight.
All you need is a deficit that's all.
Now when you are losing weight your deficit gets smaller over time when you lose weight. Till the point you are very close to maintenance....your weight loss slows down over time when you keep all your numbers exactly the same ( exercise and your daily calorie intake) Now this is of course impossible to have them always every day the same. But about.
The first fast losing is because of water weight and your deficit is bigger when you start out.
Now when you weigh all your food on a food scale ( not measure with cups because this is highly inaccurate, watch this short video which shows that measuring your food adds hundreds of calories to your daily menu. While you think you eat less.
https://www.youtube.com/watch?v=JVjWPclrWVY )
and create your deficit.
When you do exercise only eat 25% to 75% back from the burned calories.
And you will lose weight. Maybe slower over time because you are getting closer and closer to a healthy weight. But you will lose.
Keep this in mind:
* Weight loss = eating less calories than you burn
* Plateau/maintenance = eating the same calories as you burn
* Weight gain = eating more than you burn
The rate you lose/gain depends on your age, how tall you are, activity level, how much you have to lose, or a medical condition.
But the science is for everybody the same only the above factors have impact how fast/slow and how many you lose or gain.
In short this means "you eat more than you think" tighten up your logging and be more accurate.
Works fine until it doesn't. I've been dieting for YEARS. Years. Years. I've lost alot. Ended up at 230. To get lower I have to practically starve at 1800 calories. I'm hungry ALL the time. Tiny meals. No treats. Nothing. AND I that's if I want to lose a half a pound a week LOL. I got to 222 but one week of vacation erased that. I didn't even eat much. At some point there's more going on than "as you get closer to your goal....blah blah blah." I'm 30lbs from my goal and at least 15 before I go from being obese to just a regular old overweight guy. And yes I weighed and measured my food before you hop on the "you're not logging train."
the bolded part is always asking for trouble and you eat most of the time more than you think.
Weigh ALL your solid foods.
And always true is
When you gain weight you eat more than your burn ( so SURPLUS)
When you dont lose you are maintaining ( so eating the same you burn)
When you lose weight you are eating less then you burn ( so in deficit)
This counts for EVERYBODY
The rate and time phrase of losing and gaining is depending on age, medical issues, how tall you are how much you have to lose etc
Nevertheless losing weight happens only when you are in deficit. Also for you
Yeah. I weighed solids. I'm no rookie. What I'm saying is sometimes the amount needed to get a deficit becomes so low it's stupid. No one ever addresses this. They just shrug it off. "Eat at a deficit. It's easy." Huh? So eat 1800 calories a day for months (again, 5'11" 230) while working out? Sounds legit. I bet that will be easy to keep up. I'm sure I'll never get tired or hungry. Easy though right? "Eat at a deficit."
I think the idea is that it's SIMPLE not easy. Assuming no health issues-it is what it is. Eat your 1800 calories, starve, and lose weight. Or eat more and don't lose weight. See? Simple.
Simple concept, difficult to execute. But, you won't starve eating 1800. That's actually a good bit of food.
LOL for a woman. It's in no way a good bit of food for me. And there's no room left for anything remotely discretionary.
I'm your height, I eat less than that. It's you'll be hungry for a little while, but you'll get used to it.
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Since March it's been less than half a pound a week... Definitely can do much better than that!Capt_Apollo wrote: »you didn't plateau. your weight loss slowed down to normal.
If you're still losing, it's not a plateau. That's reasonable weight loss. I've been stuck at a real plateau before and would have loved to lost half a pound a week. That's good steady weight loss. Losing faster isn't always better.
I can tell you what has helped me. I have hit a couple of plateau's, and I went into maintenance for about a week. The first time I did it, it was out of frustration. I had gone so long without losing, that I just decided to kick up my calories into maintenance to give myself a bit of a break. When I went back down to a deficit a week later, I started losing again. The second time I tried it, it worked as well. I went into maintenance for a week. Then the next week, I went back to a deficit and started losing again. Not sure why this worked...maybe it was a fluke both times...but it did work. Now, I had completely stalled out both times. You are still losing, so I'm not sure if this is the answer for you.
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TheOwlhouseDesigns wrote: »TheOwlhouseDesigns wrote: »A plateau is nothing else than "you eat at maintenance level"
That's all
Most people who dont lose weight anymore start looking at the intake and they get more accurate ( on purpose or not) than they start losing weight the have something like Yes i broke the plateau.
But the formula is still the same, because they got more accurate their deficit is there again and they start losing weight.
All you need is a deficit that's all.
Now when you are losing weight your deficit gets smaller over time when you lose weight. Till the point you are very close to maintenance....your weight loss slows down over time when you keep all your numbers exactly the same ( exercise and your daily calorie intake) Now this is of course impossible to have them always every day the same. But about.
The first fast losing is because of water weight and your deficit is bigger when you start out.
Now when you weigh all your food on a food scale ( not measure with cups because this is highly inaccurate, watch this short video which shows that measuring your food adds hundreds of calories to your daily menu. While you think you eat less.https://www.youtube.com/watch?v=JVjWPclrWVY )
and create your deficit.
When you do exercise only eat 25% to 75% back from the burned calories.
And you will lose weight. Maybe slower over time because you are getting closer and closer to a healthy weight. But you will lose.
Keep this in mind:
* Weight loss = eating less calories than you burn
* Plateau/maintenance = eating the same calories as you burn
* Weight gain = eating more than you burn
The rate you lose/gain depends on your age, how tall you are, activity level, how much you have to lose, or a medical condition.
But the science is for everybody the same only the above factors have impact how fast/slow and how many you lose or gain.
In short this means "you eat more than you think" tighten up your logging and be more accurate.
Works fine until it doesn't. I've been dieting for YEARS. Years. Years. I've lost alot. Ended up at 230. To get lower I have to practically starve at 1800 calories. I'm hungry ALL the time. Tiny meals. No treats. Nothing. AND I that's if I want to lose a half a pound a week LOL. I got to 222 but one week of vacation erased that. I didn't even eat much. At some point there's more going on than "as you get closer to your goal....blah blah blah." I'm 30lbs from my goal and at least 15 before I go from being obese to just a regular old overweight guy. And yes I weighed and measured my food before you hop on the "you're not logging train."
the bolded part is always asking for trouble and you eat most of the time more than you think.
Weigh ALL your solid foods.
And always true is
When you gain weight you eat more than your burn ( so SURPLUS)
When you dont lose you are maintaining ( so eating the same you burn)
When you lose weight you are eating less then you burn ( so in deficit)
This counts for EVERYBODY
The rate and time phrase of losing and gaining is depending on age, medical issues, how tall you are how much you have to lose etc
Nevertheless losing weight happens only when you are in deficit. Also for you
Yeah. I weighed solids. I'm no rookie. What I'm saying is sometimes the amount needed to get a deficit becomes so low it's stupid. No one ever addresses this. They just shrug it off. "Eat at a deficit. It's easy." Huh? So eat 1800 calories a day for months (again, 5'11" 230) while working out? Sounds legit. I bet that will be easy to keep up. I'm sure I'll never get tired or hungry. Easy though right? "Eat at a deficit."
I think the idea is that it's SIMPLE not easy. Assuming no health issues-it is what it is. Eat your 1800 calories, starve, and lose weight. Or eat more and don't lose weight. See? Simple.
But I thought you didn't have to starve? It's one of those feel-goodisms people chant constantly. "You don't have to starve. You can have ice cream. Drink the Kool-Aid."
I only said starve because you mentioned being very hungry at your deficit. I think when people say this-they are referring to people that severely undereat in order to lose. If you were eating 1200 when you can lose at 1800, for example. To be fair, though, you certainly can eat ice a cream at 1800 calories. Again, simple, but certainly not easy0 -
yep i eat a lot more than that
But i have much more vegetables0 -
Breakfast 171 calories
Yuban - Coffee, 18 oz. 6 15 1 0 0 0
Egglands Best - Vegitarian Fed Hen Eggs, 1 egg 70 65 6 0 4 0
Generic - Zuchini, 50 grams 9 4 1 1 0 131
Great Value - Nonfat Yogurt- Plain, 30 g 15 20 1 0 0 69
Strawberries - Raw, 30 g(s) 10 0 0 1 0 46
Private Selection - Wild Blueberries (Frozen) 3 lb Bag, 30 g (3/4 cup) 17 0 0 1 0 0
Kroger Private Selection - Frozen Peaches, 30 grams 11 0 0 0 0 0
Tomatoes - Roma, 61 g(s) 13 5 1 1 0 135
Great Value - Lower Sodium Bacon Accurate, 0.5 slices 20 43 1 0 2 20
Equate - Adults 50+ Complete Multi-vit, 1 tab 0 0 0 0 0 80
Nature's Bounty - High Potency D3-1000iu, 1 softgel 0 0 0 0 0 0
Nature's Bounty - Fish Oil -omega 3 - 1000mg, 1 softgels 10 0 0 0 1 0
Lunch 116 calories
Potatoes - Red, flesh and skin, baked, 34 g 30 3 1 1 0 185
Radishes - Raw, 127 g 20 50 1 2 0 296
Oranges - Raw, navels, 135 g 66 1 1 3 0 224
Dinner 285 calories
Bb Usda - Podded Peas (Snow, Sugar Snap), 11300, 100 g 42 4 3 3 0 200
Mushrooms - Raw, 95 g(s) 21 4 3 1 0 298
Zuchini - Usda Data Raw Fresh, 98 gram 14 10 0 1 0 254
Carrots - Cooked, boiled, drained, without salt, 100 g(s) 35 58 1 3 0 235
Potatoes - Red, flesh and skin, baked, 79 g 70 6 2 1 0 431
Talapia - Fish, 4.13 oz cooked 100 41 22 0 1 0
French's - 100% Natural Classic Yellow Mustard, 2.5 g (1 tsp) 0 28 0 0 0 0
Kroger - Olive Oil Cooking Spray, 1/4 sec spray 0 0 0 0 0 0
Ms Dash - Original Blend, 2 g 0 0 0 0 0 29
Spices - Black Pepper (Ground), 1 g 3 1 0 0 0 13
Evening snack 774 calories
Winona Pure - Natural Butter Flavor Canola Oil, 1/5 second spray 0 0 0 0 0 0
kernel seasons - kettle corn seasoning popcorn, 1 tsp 20 0 0 0 0 0
Orville Redenbacher's - Original Popcorn, 7.5 tablespoons 300 0 10 15 4 0
Generic - Great Value Whole Natural Almonds, 1/2 cup (28 almonds) 320 0 12 6 28 400
Bb Usda - Podded Peas (Snow, Sugar Snap), 11300, 32 g 13 1 1 1 0 64
Zuchini - Usda Data Raw Fresh, 92 gram 13 10 0 1 0 238
Prime Time Produce - Sweet Mini Peppers, 61 gram 18 0 1 1 0 129
Fiber One - Chocolate Peanutbutter Chewy Bar, 1 bar0 -
one day 1356 calories
You can eat everything of course
But i chose to eat a lot ( i am a volume eater) So more veggies and more variations
But that is different for everybody and what you want.
I like variation and as a former chef i like to cook and use a bit of everything0 -
GuitarJerry wrote: »TheOwlhouseDesigns wrote: »TheOwlhouseDesigns wrote: »A plateau is nothing else than "you eat at maintenance level"
That's all
Most people who dont lose weight anymore start looking at the intake and they get more accurate ( on purpose or not) than they start losing weight the have something like Yes i broke the plateau.
But the formula is still the same, because they got more accurate their deficit is there again and they start losing weight.
All you need is a deficit that's all.
Now when you are losing weight your deficit gets smaller over time when you lose weight. Till the point you are very close to maintenance....your weight loss slows down over time when you keep all your numbers exactly the same ( exercise and your daily calorie intake) Now this is of course impossible to have them always every day the same. But about.
The first fast losing is because of water weight and your deficit is bigger when you start out.
Now when you weigh all your food on a food scale ( not measure with cups because this is highly inaccurate, watch this short video which shows that measuring your food adds hundreds of calories to your daily menu. While you think you eat less.https://www.youtube.com/watch?v=JVjWPclrWVY )
and create your deficit.
When you do exercise only eat 25% to 75% back from the burned calories.
And you will lose weight. Maybe slower over time because you are getting closer and closer to a healthy weight. But you will lose.
Keep this in mind:
* Weight loss = eating less calories than you burn
* Plateau/maintenance = eating the same calories as you burn
* Weight gain = eating more than you burn
The rate you lose/gain depends on your age, how tall you are, activity level, how much you have to lose, or a medical condition.
But the science is for everybody the same only the above factors have impact how fast/slow and how many you lose or gain.
In short this means "you eat more than you think" tighten up your logging and be more accurate.
Works fine until it doesn't. I've been dieting for YEARS. Years. Years. I've lost alot. Ended up at 230. To get lower I have to practically starve at 1800 calories. I'm hungry ALL the time. Tiny meals. No treats. Nothing. AND I that's if I want to lose a half a pound a week LOL. I got to 222 but one week of vacation erased that. I didn't even eat much. At some point there's more going on than "as you get closer to your goal....blah blah blah." I'm 30lbs from my goal and at least 15 before I go from being obese to just a regular old overweight guy. And yes I weighed and measured my food before you hop on the "you're not logging train."
the bolded part is always asking for trouble and you eat most of the time more than you think.
Weigh ALL your solid foods.
And always true is
When you gain weight you eat more than your burn ( so SURPLUS)
When you dont lose you are maintaining ( so eating the same you burn)
When you lose weight you are eating less then you burn ( so in deficit)
This counts for EVERYBODY
The rate and time phrase of losing and gaining is depending on age, medical issues, how tall you are how much you have to lose etc
Nevertheless losing weight happens only when you are in deficit. Also for you
Yeah. I weighed solids. I'm no rookie. What I'm saying is sometimes the amount needed to get a deficit becomes so low it's stupid. No one ever addresses this. They just shrug it off. "Eat at a deficit. It's easy." Huh? So eat 1800 calories a day for months (again, 5'11" 230) while working out? Sounds legit. I bet that will be easy to keep up. I'm sure I'll never get tired or hungry. Easy though right? "Eat at a deficit."
I think the idea is that it's SIMPLE not easy. Assuming no health issues-it is what it is. Eat your 1800 calories, starve, and lose weight. Or eat more and don't lose weight. See? Simple.
Simple concept, difficult to execute. But, you won't starve eating 1800. That's actually a good bit of food.
LOL for a woman. It's in no way a good bit of food for me. And there's no room left for anything remotely discretionary.
I'm your height, I eat less than that. It's you'll be hungry for a little while, but you'll get used to it.
I did it for 3 months and never got used to it. It's not enough food. Period.
Not sure than anyone is going to be able to give you an answer that will appease you. If it's not enough food, then adjust your pounds lost per week so you can eat more. I haven't read all of your other posts, but it sounds like you're eating the bare minimum. Try adjusting calories so that you will lose half a pound per week, keeping weighing solids and measuring liquids like you are. That will be especially important at a smaller deficit. It's better to lose weight slower and be able to eat more, then try to lose it faster and be miserable. You shouldn't be starving, and you should be able to work treats in so you don't feel deprived. I also agree with the simple not easy notion. It is simple in concept, but is it always easy? No. What's the alternative though? At least if you lose slower you are heading in the right direction.
By the way, I lose half a pound a week eating over 1800 calories, and I'm a woman who is 5 foot 7 and roughly 207 pounds. I can eat over 2000 when I exercise. As a male, you should be able to eat more than 1800 and lose half a pound a week unless you're not being accurate with your logging.
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Try doing some cardio so you can eat more? My dairy is open so I'm not going to copy and paste out of it.GuitarJerry wrote: »TheOwlhouseDesigns wrote: »TheOwlhouseDesigns wrote: »A plateau is nothing else than "you eat at maintenance level"
That's all
Most people who dont lose weight anymore start looking at the intake and they get more accurate ( on purpose or not) than they start losing weight the have something like Yes i broke the plateau.
But the formula is still the same, because they got more accurate their deficit is there again and they start losing weight.
All you need is a deficit that's all.
Now when you are losing weight your deficit gets smaller over time when you lose weight. Till the point you are very close to maintenance....your weight loss slows down over time when you keep all your numbers exactly the same ( exercise and your daily calorie intake) Now this is of course impossible to have them always every day the same. But about.
The first fast losing is because of water weight and your deficit is bigger when you start out.
Now when you weigh all your food on a food scale ( not measure with cups because this is highly inaccurate, watch this short video which shows that measuring your food adds hundreds of calories to your daily menu. While you think you eat less.https://www.youtube.com/watch?v=JVjWPclrWVY )
and create your deficit.
When you do exercise only eat 25% to 75% back from the burned calories.
And you will lose weight. Maybe slower over time because you are getting closer and closer to a healthy weight. But you will lose.
Keep this in mind:
* Weight loss = eating less calories than you burn
* Plateau/maintenance = eating the same calories as you burn
* Weight gain = eating more than you burn
The rate you lose/gain depends on your age, how tall you are, activity level, how much you have to lose, or a medical condition.
But the science is for everybody the same only the above factors have impact how fast/slow and how many you lose or gain.
In short this means "you eat more than you think" tighten up your logging and be more accurate.
Works fine until it doesn't. I've been dieting for YEARS. Years. Years. I've lost alot. Ended up at 230. To get lower I have to practically starve at 1800 calories. I'm hungry ALL the time. Tiny meals. No treats. Nothing. AND I that's if I want to lose a half a pound a week LOL. I got to 222 but one week of vacation erased that. I didn't even eat much. At some point there's more going on than "as you get closer to your goal....blah blah blah." I'm 30lbs from my goal and at least 15 before I go from being obese to just a regular old overweight guy. And yes I weighed and measured my food before you hop on the "you're not logging train."
the bolded part is always asking for trouble and you eat most of the time more than you think.
Weigh ALL your solid foods.
And always true is
When you gain weight you eat more than your burn ( so SURPLUS)
When you dont lose you are maintaining ( so eating the same you burn)
When you lose weight you are eating less then you burn ( so in deficit)
This counts for EVERYBODY
The rate and time phrase of losing and gaining is depending on age, medical issues, how tall you are how much you have to lose etc
Nevertheless losing weight happens only when you are in deficit. Also for you
Yeah. I weighed solids. I'm no rookie. What I'm saying is sometimes the amount needed to get a deficit becomes so low it's stupid. No one ever addresses this. They just shrug it off. "Eat at a deficit. It's easy." Huh? So eat 1800 calories a day for months (again, 5'11" 230) while working out? Sounds legit. I bet that will be easy to keep up. I'm sure I'll never get tired or hungry. Easy though right? "Eat at a deficit."
I think the idea is that it's SIMPLE not easy. Assuming no health issues-it is what it is. Eat your 1800 calories, starve, and lose weight. Or eat more and don't lose weight. See? Simple.
Simple concept, difficult to execute. But, you won't starve eating 1800. That's actually a good bit of food.
LOL for a woman. It's in no way a good bit of food for me. And there's no room left for anything remotely discretionary.
I'm your height, I eat less than that. It's you'll be hungry for a little while, but you'll get used to it.
I did it for 3 months and never got used to it. It's not enough food. Period.
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TheOwlhouseDesigns wrote: »one day 1356 calories
You can eat everything of course
But i chose to eat a lot ( i am a volume eater) So more veggies and more variations
But that is different for everybody and what you want.
I like variation and as a former chef i like to cook and use a bit of everything
That's just more stuff to obsessively weigh LOL. I don't have the patience to weight out 9000 items. I eat very basic. Trying to hit a decent protein/fat macro leaves very little room for other things it seems like. I can see this being different for a female. Lower protein number probably so that means you get more carbs. So there's your ice cream.
yeps lol like i said its all about choices and planning
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But the 285 calorie dinner looks good too...also a woman thing i suppose
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gawdddd we are drifting off i think
sorry people
My point was Weigh ALL your food on a food scale lol0 -
you are losing weight that is the result you want isnt it?0
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LOL I have 3 food scales. One at work, two at home (one bowl type, one flat). Weighing my food isn't an issue. The issue is not getting results in spite of weighing it.TheOwlhouseDesigns wrote: »gawdddd we are drifting off i think
sorry people
My point was Weigh ALL your food on a food scale lol
If you're not losing weight and doing everything right as you claim, then you need to see a doctor. If you have seen a doctor, and they've run tests and all came back fine, then you are eating too many calories. Aside from medical issues, there really are no other alternative explanations to not losing weight while eating at a deficit.
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he is losing. The stats show so ( so as the link he gave)
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And when hungry on 1800 calories he needs to change his food intake...but like he said he dont want to weigh 9000 items lol. You dont have to be hungry on 1800 calories a day...not at all.0
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yes indeed and let me tell you i gained in 2 days almost 10 pound when i had a buffet and breakfast out.... too much salt for this body
And took me some time to get it off again...all water weight
Thats the way it is.... when you eat in deficit you lose weight...quick or slow
When you eat surplus you gain
Its quit simple only accepting and knowing your body is the hard part in the whole adventure.
Nuts to you and i accepted it and move on and lose weight. And when i am at my gaol weight i know when i go out have to much salty foods or eat surplus i gain...fast
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first of all fluctuations. Second people always tend to see what they want to see...denial etc0
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Well you'd at least think you'd find some people that have similar situations instead of the chorus of "you're eating too much" even though it seems like I'm eating the bare minimum.TheOwlhouseDesigns wrote: »he is losing. The stats show so ( so as the link he gave)
The issue is why did I stop losing and why always at the same place. Last year until december, steady loss. Stopped randomly. This year until may, slowwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwww loss and stopped after a one week break. You're telling me that you can't go off plan one single week? That's nuts. I didn't even eat like crazy. No ice cream every night. No bags of cookies. We're talking beers on the beach, skipping lunch half the time, and eating only dinner producing a 8lb gain? Seriously?
How about........going to see a doctor.
For what specific conditions? What conditions cause these types of problems.
I don't know. Why don't you go find out what they know instead of complaining about the same problem for months on end and wanting members here to explain to you what the issue is. Yes, let us diagnose you online.
Again, 1800 calories is nowhere near the bare minimum.0 -
I'm 5'11" 193. I cycle around 100 miles a week. I eat less for weight loss.
For a guy that's 5'11" 230? Who works out 4-5 days a week? That seems pretty bare. You see women eating 1800 doing the same crap I do (lifting mostly, some cardio like bike riding).
Well you'd at least think you'd find some people that have similar situations instead of the chorus of "you're eating too much" even though it seems like I'm eating the bare minimum.TheOwlhouseDesigns wrote: »he is losing. The stats show so ( so as the link he gave)
The issue is why did I stop losing and why always at the same place. Last year until december, steady loss. Stopped randomly. This year until may, slowwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwww loss and stopped after a one week break. You're telling me that you can't go off plan one single week? That's nuts. I didn't even eat like crazy. No ice cream every night. No bags of cookies. We're talking beers on the beach, skipping lunch half the time, and eating only dinner producing a 8lb gain? Seriously?
How about........going to see a doctor.
For what specific conditions? What conditions cause these types of problems.
I don't know. Why don't you go find out what they know instead of complaining about the same problem for months on end and wanting members here to explain to you what the issue is. Yes, let us diagnose you online.
Again, 1800 calories is nowhere near the bare minimum.
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