I NEED HELP FROM ANYONE WHO HAS LOST THE LAST TEN!!!
EpiGaiaRepens
Posts: 824 Member
Ok. I've had it with this last ten pounds. I'm all confused about what I should do- the advice is all over the place.
What I have done:
I've upped my exercise- running longer runs, adding in stair reps, trying to be dedicated to running at least 4 x's a week, added in weights (yes I know this could make muscle weigh more...but I been doing them for a couple weeks now and I think that factor should have settled down by now!). I'm still eating some, if not all, of my exercise calories back. I began measuring my food (for a while I was guestimating- so I'm back on track with that)....
What I know I should do but I'm struggling with:
Eliminating high carb foods like breads (I'm vegetarian so that's not so easy); Eat less processed foods (I used to do all whole foods, but I still don't think I'm that bad as it stands); exercise more (its' a function of time)...
I could really use anecdotal stories from people who lost that last ten on what they did to accomplish that goal! I have lost 35 lbs already on MFP and have reached what was my original goal. But now I'm here and I have this belly fat that I'd really like to see go away!
I'm also curious if it makes sense for me to stop eating my exercise calories back. I looked at my diary and I'm eating 1500 cals a day on a regular basis....when I lost the 35 lbs, I ate 1200 religiously but I wasn't running or lifting weights then.... maybe I need to cut back on my calories again while continuing to run???
What I have done:
I've upped my exercise- running longer runs, adding in stair reps, trying to be dedicated to running at least 4 x's a week, added in weights (yes I know this could make muscle weigh more...but I been doing them for a couple weeks now and I think that factor should have settled down by now!). I'm still eating some, if not all, of my exercise calories back. I began measuring my food (for a while I was guestimating- so I'm back on track with that)....
What I know I should do but I'm struggling with:
Eliminating high carb foods like breads (I'm vegetarian so that's not so easy); Eat less processed foods (I used to do all whole foods, but I still don't think I'm that bad as it stands); exercise more (its' a function of time)...
I could really use anecdotal stories from people who lost that last ten on what they did to accomplish that goal! I have lost 35 lbs already on MFP and have reached what was my original goal. But now I'm here and I have this belly fat that I'd really like to see go away!
I'm also curious if it makes sense for me to stop eating my exercise calories back. I looked at my diary and I'm eating 1500 cals a day on a regular basis....when I lost the 35 lbs, I ate 1200 religiously but I wasn't running or lifting weights then.... maybe I need to cut back on my calories again while continuing to run???
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Replies
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Well, this is easy... EAT YOUR EXERCISE CALORIES BACK... you're sending your body into starvation mode! :flowerforyou:0
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sounds like to me that your body is getting use to your eating plan...have u tried or looked into calorie cycling( zig zag diet)0
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Maybe you are estimating too high a calorie burn for your runs now that you are lighter. Just to be on the safe side, I would not eat all the exercise calories back.
My last 10 came off when I upped my running, but I did not eat all my calories back. I always tried to leave 100-200 calories "on the table" just in case I was estimating something incorrectly.0 -
intresting question gonna bump. thanks0
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Well, this is easy... EAT YOUR EXERCISE CALORIES BACK... you're sending your body into starvation mode! :flowerforyou:
She says she is eating most if not all of her exercise calories back and she is asking if she should not be......so she can't be in starvation mode. I think you might have misread her question0 -
I am going to go against everyone here and ask you to check out the link in my signature. My original weight loss was those last 10lbs. It took me 6 months to lose them. About a month ago I came across Mark's Daily Apple. I decided to try it - In 3 weeks I dropped 4.6 lbs of pure body fat (Almost 15lbs total). This body fat has come off the areas where it is stored genetically (belly, butt and thighs).
It isn't just high carbs - it's all carbs - all carbs cause a spike in blood sugar which makes our body secrete insulin - which promotes fat storage. Read through the articles (check out Primal Blueprint 101). Read about "Chronic Cardio" (more exercise will not make you lose more weight - it can in fact has the opposite effect) and grains and sugars. Read the success stories. Register at the site and receive the free ebook on Primal Blueprint Fitness (you don't need a lot of exercise to stay fit).
Try the 30 day challenge. That's what I did and I now know I will never go back to listening to Conventional Wisdom. (my ratios? 15% carb/25% pro/60% fat.)
And one other thing: Buy a book called "Why We Get Fat and What To Do About it" by Gary Taubes. If I was religious I would say that I have been saved from 'Conventional Wisdom'.0 -
Ok. I've had it with this last ten pounds. I'm all confused about what I should do- the advice is all over the place.
What I have done:
I've upped my exercise- running longer runs, adding in stair reps, trying to be dedicated to running at least 4 x's a week, added in weights (yes I know this could make muscle weigh more...but I been doing them for a couple weeks now and I think that factor should have settled down by now!). I'm still eating some, if not all, of my exercise calories back. I began measuring my food (for a while I was guestimating- so I'm back on track with that)....
What I know I should do but I'm struggling with:
Eliminating high carb foods like breads (I'm vegetarian so that's not so easy); Eat less processed foods (I used to do all whole foods, but I still don't think I'm that bad as it stands); exercise more (its' a function of time)...
I could really use anecdotal stories from people who lost that last ten on what they did to accomplish that goal! I have lost 35 lbs already on MFP and have reached what was my original goal. But now I'm here and I have this belly fat that I'd really like to see go away!
I'm also curious if it makes sense for me to stop eating my exercise calories back. I looked at my diary and I'm eating 1500 cals a day on a regular basis....when I lost the 35 lbs, I ate 1200 religiously but I wasn't running or lifting weights then.... maybe I need to cut back on my calories again while continuing to run???
I got to goal, (re-set it to lose 4 more to make up for TOM gains), but anyway, I did lose the last ten, but did what you are doing, I increased my exercise and ate VERY clean and I watched my sodium and made sure I was under on that everyday. I did not try this, but a lot of people here seem to have sucess with calorie cycling, I ould google it and do a bit of reading and see if it is for you.0 -
I'm sorry I don't have any advice. I'm stuck with 5 lbs left to go and it won't budge.
I just wanted to let you know you are not alone!0 -
I would say the opposite. Based on your photo, you are already very lean. For that reason, you are likely burning WAY more at rest than MFP calculates. I would suggest increasing calories to get your metabolism going again.
Check out my blog to see my experience with this.
http://www.myfitnesspal.com/blog/deannarey130 -
what worked for me was working out very intense, cutting sugar to less than 30gr (which was made up mostly from milk), and eating at least 1600 calories not counting exercise stuff. the last 5 took like 2 months for me.
good luck!0 -
Ok I know this isn't what you asked, but...If you have met your target weight (and from your picture you look very fit!) I think that worrying about '10 pounds' is besides the point. You should eat the same calories, maintain a regular exercise routine, and do extra toning in your problem areas. A little bit of fat in one place looks like a lot more as you lose it everywhere else-so try to keep perspective. It's hard for us a women not to compare ourselves to airbrushed or anorexic bodies we see EVERYWHERE, but try to resist and realize that we are all built differently (my skeleton will not allow my waist to get much smaller than it is!) Perhaps buying a personal training session will help you figure out how to tighten your tummy. Don't obsess over pounds-health is #1, feeling sexy is #2 (but it's all in the mind!) -and CONGRATS on *35 lbs!!*0
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bump0
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Running is not going to do it! I am also in my last 10 lbs and am trying to devote my to strength training and high intensity cardio and just upped my calories...I don't know if it will work but I DO believe that running isn't the answer to getting ride of your belly fat!
http://figureathlete.t-nation.com/free_online_article/training/the_final_nail_in_the_cardio_coffin0 -
I am going to go against everyone here and ask you to check out the link in my signature. My original weight loss was those last 10lbs. It took me 6 months to lose them. About a month ago I came across Mark's Daily Apple. I decided to try it - In 3 weeks I dropped 4.6 lbs of pure body fat (Almost 15lbs total). This body fat has come off the areas where it is stored genetically (belly, butt and thighs).
It isn't just high carbs - it's all carbs - all carbs cause a spike in blood sugar which makes our body secrete insulin - which promotes fat storage. Read through the articles (check out Primal Blueprint 101). Read about "Chronic Cardio" (more exercise will not make you lose more weight - it can in fact has the opposite effect) and grains and sugars. Read the success stories. Register at the site and receive the free ebook on Primal Blueprint Fitness (you don't need a lot of exercise to stay fit).
Try the 30 day challenge. That's what I did and I now know I will never go back to listening to Conventional Wisdom. (my ratios? 15% carb/25% pro/60% fat.)
And one other thing: Buy a book called "Why We Get Fat and What To Do About it" by Gary Taubes. If I was religious I would say that I have been saved from 'Conventional Wisdom'.
I have to agree with this post... I read the book by Gary Taubes and this is where I'm going with my nutrition next...0 -
I did the Paleo challenge for 6 weeks back in November and it has a great effect but is hard to stick to religiously. Now I don't eat as many grains as I used to but I still eat dairy. I'm having no issues staying lean though. I don't think carbs are necessarily the devil, but processed ones aren't great. Eat more fruits and veggies and less processed breads...and if you do eat grains eat whole grains like sweet potatoes, quinoa and oatmeal and things like that. It may boost you right off that plauteau and get your metabolism going again. If you're working out a ton, don't drop to 1200 calories...it doesn't work.0
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I would drop your carbs to between 50-100 grams a day and see what happens. It's been a life saver for me.0
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BIZZUMMP!0
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dealing with the same thing here, so I'm interested in what everyone has to say. I'm going to try the calorie zigzagging for the next couple of weeks to see if that helps. Also, going to be more committed to my exercise as that has slacked off for the last couple of weeks.
Good Luck!0 -
Please join us at
http://www.myfitnesspal.com/topics/show/245433-last-10-pounds-club?page=1#posts-3277644
It's so helpful to hear about everyone's experiences!
:bigsmile:0 -
I lost the last ten and then some!!!
What I did was stick to the plan!!! I only eat the following items and nothing more.
Carbs:
- Oatmeal
- Brown Rice
- Cottage Cheese
Proteins:
-Chicken
-Fish
-Greek Yogurt
Fats:
-Olive Oil
-Flax Oil
That's it. No bread, no sugars, not even coffee creamer. When I got to the last 5 pounds I increased my calorie intake to feed my muscles... This in turn burned the last of my fat. I have been in maintenance mode ever since.
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Running is not going to do it! I am also in my last 10 lbs and am trying to devote my to strength training and high intensity cardio and just upped my calories...I don't know if it will work but I DO believe that running isn't the answer to getting ride of your belly fat!
http://figureathlete.t-nation.com/free_online_article/training/the_final_nail_in_the_cardio_coffin
As an avid runner (recovering from injury *grumbles*) it PAINS me to admit that this is completely right. Although it is great cardio - running does nothing for your stomach.
I am lead to believe that Zumba & the 30 day shread is meant to be brilliant. Also things like crunches and sit ups that work on your abs would be great to create tone.0 -
Wow! Thanks folks for your input! To respond to some of the comments:
Yes, I eat my exercise calories...unless I'm really not feeling hungry. I never force feed myself.
Yes, I have tried zig zagging my calories. It worked for me when I had more than ten pounds to lose- though I might try to do it again and see if it helps (if you look at my diary you'll see I've had days where I was under my calorie goal by 900 and other days where I was over by 50... I'm doing it even unintentionally but maybe it needs to be a weekly regular event??)
Damon- I couldn't do that. I'm a vegetarian. But I do agree with eating more simply....I'm still eating breads and veggie burgers when I should be doing brown rice and steamed veggies with tempeh on the side....One of the things I love about MFP is that it's not a "diet" it's "lifestyle changes." Eating like you (Damon) suggested would be an extremely restrictive diet...Is that what one needs to kick the last ten???? And, if so, that begs the question of what happens when you end the diet??? For personal reasons I put in an effort to not go down the path of extreme dieting- so I'm hoping there is some other way!
On the matter of running: Some people swear by it, some say it will do nothing. What I have heard from professionals is that you can't target your belly for weight loss- so doing crunches might strengthen the stomache muscles (which like all muscles will grow and increase your metabolism), but it doesn't neccessarily target belly fat. It's my understanding that the only way I'm gonna rid my body of belly fat is to keep plugging away at my overall body fat percentage until my body targets the belly itself (and I tell you my body fat is probably the lowest it's ever been judging by my cup A breasts that have NEVER been less than a B! Or my booty that is no longer a booty...or my thighs that no longer rub together.....). So based on that, any sort of cardio/fat burning is good- be it 30 DS or running a marathon. I think I said I'm upping the anty because I know I'm getting better at running and so 2 miles 4 x's a week isn't the work out it used to be- I'm running up to 4 miles, and adding in stair reps. I would like to add 30DS on top of my running...if I can find the time to do so!
For those who said I already look good- Thank You!!!!! Thank you thank you! I'm the thinnest I've ever been without going on some crazy restrictive diet (I have a history with those!) and I've been more consistent with my exercise than I ever have outside of high school! That being said...darn it! This belly wants to be flat! I shall make it happen one way or another!!!!!0 -
I also wanted to respond to the "primal diet" suggestion... I'm not gonna argue that it would work. I used to be a raw foodist- nothing more primal than that! If I couldn't eat it raw, I didn't eat it at all. I was 135 lbs (five less than I am now), had TONS of energy, and felt like a ROCKSTAR. I *believe* in raw foods as a path to health. If I were diagnosed with a debilitating disease, the first thing I'd do is go raw (I'd still go to a doctor mind you!).
BUT I'm not gonna do that now just to lose 10 lbs...because for me it became a bit like an eating disorder where anything that wasn't raw that passed my lips made me fall into this self-loathing pit of despair (yep. this is why i avoid extremely restrictive diets). I also had to be like a raw food evangelist everywhere I went to keep up with it (annoying!). AND many people don't get it, don't wanna get it, and it really puts a damper on one's social life- it's hard enough being vegetarian! In the end, it's hard for me to maintain a raw foods diet without it becoming the end all be all of my life. I don't want to live and breathe a diet, I want a healthy diet to live my life! And when I stop being a raw foodist, all the weight that came off comes right back. I think the same sort of problem would happen with the primal diet.
To be honest, MFP is the first time in my life that I have weighed less than 145 without feeling like I'm on a diet. I don't feel like I'm on a diet. I'm making better choices, have a better lifestyle, and I really really truly love that about MFP.
Please don't think that I'm dissing your suggestion though- What I'm saying is that given my personal psychological make up and relationship to food, I don't think that kind of diet would work well for me (I'd lose weight, yes, but my mental health would suffer). I support and encourage people who can to try things like that- especially raw foods. If you wanna feel amazing, eat nothing but raw foods for three months! (Do a youtube search for "raw foods" and "Shazzie"...she's an Ecstatic Being who Loves Raw Foods! She really captures it 0 -
I just read this:
http://figureathlete.t-nation.com/free_online_article/training/the_final_nail_in_the_cardio_coffin
Hmmm. I'm not sure what kind of exercise she's talking about doing....but isn't doing reps running up stairs kinda along these lines??? I hear what she's saying about just doing the same old. 2 miles is starting to feel easy to me- I'm trying to go faster, use my arms more, go fast up hills, push myself.
I'd like to hear more about this..... if anyone knows what sort of exercises she's doing (I will also do some research myself and post if I find anything!)0 -
I would drop your carbs to between 50-100 grams a day and see what happens. It's been a life saver for me.
I started doing this a few days ago.
I hope it works for me0 -
:blushing:I lost the last ten and then some!!!
What I did was stick to the plan!!! I only eat the following items and nothing more.
Carbs:
- Oatmeal
- Brown Rice
- Cottage Cheese
Proteins:
-Chicken
-Fish
-Greek Yogurt
Fats:
-Olive Oil
-Flax Oil
And Veggies I wonder??0 -
If you have met your original goal weight and are not happy with some area of your body then it's about body recomposition rather than weight loss or to put it another way fat loss rather than weight loss. That is preserving lean muscle mass while losing fat.
Have a read of this.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
Detailed diet and exercise plan for a bodybuilder to cut from 14-4% BF (male but the same theory applies to females)
You may have issues getting enough protein being vegetarian. Stear clear of the processed veggie burgers IMO. My Mum & Sister are vego's and I know they are tasty but nutriotionally not so great for getting to your final goal IMO.
In summary, I think you need to focus less on scale weight and more on pics/measurements now.
Oh and yes, you do look great now
re the cardio article: yes things like stair running, hill sprints, kettlebells, prowler/sled drags are all good for interval training. I personally like hill sprints. I used to do a lot of long distance running and where I do my hill sprints there are always heaps of people jogging past at close to walking pace. Just want to say, come down here and sprint this hill 10 times and you can go home haha :P0 -
I would have to agree with Chris, at this point it might be about body composition as opposed to weight. Heck, I could have a goal of 150 (i way 190 now) but that means I would have to lose all my muscle and become aneorexic. I would highly suggest figuring out your body fat % and change your goals. Weight doesn't really mean anything and many times, people get stuck on numbers which may not be realistic for their body type. I am working on my last 10 lbs now and I can tell you it's tough. In fact, I did lose 5 of those lbs I planned on. My bigger goals are related to inches and bf%. I want to be in the single digits for bf%. So even if i stay at 190, as long as I change my body composition I truely don't care if I meet my weight goal. Good luck though. I would suggest looking into measuring body fat instead of weight. Also, you might want to look into programs like p90x or chalean extreme.0
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I wish I could give you thr answers...:)
I am now 2 pounds below my original goal (am 123)and the lower I get
the worse by belly fat looks!
I am not sure I can do much about loose skin that only gets looser!
I wish I could exercise like a fool and eat no carbs..
lol..
but there is always spanx!
I never have eaten back exercise calories.
Good luck with your final 10!0
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