Stuck at last 10lb mark... Need motivation and advice

Greenwaterwhitesand
Greenwaterwhitesand Posts: 16 Member
edited November 20 in Health and Weight Loss
Hey everyone! I'm trying to lose about 7 more lbs ( the last 10lbs) and I can't for the past 3 weeks my weight has been totally constant. It's like I'm in maintenance mode. I will gain 2lbs and lose 3 and gain 3lbs and lose 2 on different days. I zig zag my calories since it's impossible for me to eat the same on days I don't work out vs days I work out and to make it easier and more maintainable. I average 1600-1800 calories a day. I'm also highly active. Rarely, I will have a 3000+ day. A cheat day if you will. My weight has been within the same 2-3 lb range for a month now. I was hoping to lose 5lbs this month so about 1lb a week. Since I'm fairly active I thought it was realistic without cutting too many calories. Am I eating too much? What can I do? Would love to lose even 3 more lbs.

Replies

  • DemoraFairy
    DemoraFairy Posts: 1,806 Member
    Firstly, with only 7lbs to lose you shouldn't really be aiming for more than half a pound a week, so about 2lbs a month. Because fluctuations can cover losses that small really easily, especially since you fluctuate so much, you really need to wait longer than 3 weeks. Stalling for 3 weeks is pretty common anyway.

    It's also a good idea when you're this close to your goal to make sure you're accurately weighing your food, and not overestimating your exercise calories if you eat them back. If you open your diary we can say how accurate it looks like your logging is.
  • terbusha
    terbusha Posts: 1,483 Member
    When you're stuck, you should tighten things up. You'd be surprised how much a 3000+ calorie day every now and then will halt your progress. I would eliminate that cheat day. Now, you can still have foods you like to eat, but fit them into your calorie and macro goals for the day instead of have a blowout day and going completely off the deep end.

    What are your macros? You're eating a good amount of calories, so you have room to make an adjustment. Tighten your nutrition up and try to be consistent. Also, be sure to be hitting your workouts hard. You'll get there. It just takes time and consistency.
  • Unknown
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  • Greenwaterwhitesand
    Greenwaterwhitesand Posts: 16 Member
    Also my cheat days aren't planned. I get so hungry sometimes that I literally feel starving and end up eating two extra meals for the day, usually after work. I don't know how to limit my hunger. I'm eating a good mix of protein and carbs, but my job is very physical since I'm currently waiting tables 7-8 hours a day and that alone burns approx 700-1000 extra calories. I get so hungry on my 1600 after work that very rarely it will turn into 3000+ total ( not net) and since my body is used to 1600-1800 I end up gaining or maintaining. Not to mention I exercise for approx 6-7 hours a week. Usually cardio but sometimes other things .. Thanks guys I will look closer into my food logs
  • healthygreek
    healthygreek Posts: 2,137 Member
    edited June 2015
    Greenwaterwhitesand wrote: »
    Also my cheat days aren't planned. I get so hungry sometimes that I literally feel starving and end up eating two extra meals for the day, usually after work. I don't know how to limit my hunger. I'm eating a good mix of protein and carbs, but my job is very physical since I'm currently waiting tables 7-8 hours a day and that alone burns approx 700-1000 extra calories. I get so hungry on my 1600 after work that very rarely it will turn into 3000+ total ( not net) and since my body is used to 1600-1800 I end up gaining or maintaining. Not to mention I exercise for approx 6-7 hours a week. Usually cardio but sometimes other things .. Thanks guys I will look closer into my food logs

    Eat more healthy fats-olive oil, eggs, butter, avocado, nuts, nut butters, cheeses, full fat yogurt and milk. They are a huge factor increasing your feeling of satiety.
  • zdyb23456
    zdyb23456 Posts: 1,706 Member
    I did what others have suggested - I tightened up my logging and I overestimate calories on items I'm not exactly sure of. On that note, I reduced the number of things I'm eating where I'm not sure of the calories. The more exact I can be the better.

    Also, I reduced the number of takeouts, out to dinners/lunches down to once or twice a month. I eliminated "tastes" of food while cooking or samples at grocery stores, warehouse clubs, etc. or food off my kid's plates. If I do end up "tasting", I quick add 100 calories to account for it.

    And I don't drink my calories. To me, they are empty calories that don't help me feel full at all.
  • Greenwaterwhitesand
    Greenwaterwhitesand Posts: 16 Member
    Thanks so much for the last two posts! Those are great ideas :)
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