Help Please, Im Sticking !

Paul699 · July 2015

Hi Guys

Im pretty confident im still doing the right thing, I did a bit research to calculate by Basal Metabolic Rate and al suggestions came back for my sex, age and activity level at circa 1800 - 1900 cals per day.

To lose weight I of course needed a deficit, and myfitness suggested 1500 cals, so that what I have been doing, and also joined a gym, going religeously 3 times a week. The lbs have dropped away with only a couple of blips.

So far Ive lost 27lbs, and was very happy, I still have 12 to go and things have decidedly slown down in the past couple of weeks.

I stick to my plan, and 2 weeks ago even managed to put 1lb on.. which was devastating, I put it down to me becoming careless at weekends and not counting properly, so doubled te efforts at weekends. I lost 2 lbs the following week, and I though im going in the right direction again.

This week though, stuck at the same weight, to say im losing motivation is an understatement, all sorts of worries are playing on my mind..

Why am I sticking,
What am I doing wrong
I cant drop my cals again, my weight loss should be happening without the gym as its additional calorie burn to what the plan is suggesting.
Whats going to happen if I ever manage to get to target, if and when I have to up my cals slightly to maintain, at this rate im going to put weight on...
Is it a plateau and my body will adjust and start losing again.

Becoming very frustrated and confused tbh.

Anyone experienced the same issue or have any suggestions ?

DemoraFairy · July 2015

A week is not a plateau, not even close. A plateau is 6 weeks or more with no loss. Weight loss isn't linear, you can't expect to lose every week - some weeks you'll lose, some you'll stay the same, some you'll gain. Chances are the week you put on 1lb it was a fluctuation due to water weight rather than fat.

With only 12lbs to go you should be aiming for a weekly loss of about 0.5lbs/week. You certainly shouldn't be aiming for any more than 1lb/week. When I was at that point, I lost on average 0.7lbs/week. Firstly I suggest updating your goals on MFP to reflect that if you've got your goals set for a loss of 2lbs/week. At this point you should be upping your calories as you approach maintenance. With a goal of 0.5lbs/week fluctuations will easily cover this, so you'll have to be a lot more patient (especially if you're weighing weekly and not daily). Follow the trend over several weeks, don't get hung up over no loss or a gain one week.

Good luck!

mich19025 · July 2015

How long have you been restricting calories for? Im a 5ft 4 female and i'm currently in the process of finding out my maintenance calories after restricting for a long time. I go to the gym 5 times a week (lift 4 and do hiit one). My tdee is around the 2000 mark (online calc but will find out for myself). To cut I would need 1600-1700 calories. I started off at my usual 1400 cals, sometimes less and was hitting a brick wall. There was no way I could reduce my calories any more than i was and have the strength to go far with my workouts. After doing some reading I think it seems I managed to suppress my metabolism by eating low calorie ALL the time, not having diet breaks and thinking when i ate more that the number on the scale was rapid fat gain. I have been reverse dieting and so far have went from the 1400 to 1700/1800 calories, added at 100 cals a week. At first I had some water weight gain but it stabilized. I think this is the process most people should do when reverting to maintenance. You could try having a break and then cutting again.

Paul699 · July 2015

Thanks for the responses so far guys, I started at the beginning of March, I am really worried about maintaining though as there is no way I can spend the rest of my life on 1500 cals just to maintain.

I have picked up a calf strain as well which has restricted my CV work outs, Ive tried doing resistance instead, but i dont enjoy it at all.. and I dont think im doing enough resistance to put muscle on

I may take a break, but knowing myself, if im not obsessing about it, I wont do it.. and the break may well become permanent.

mich19025 · July 2015

Also, as long as you are in a deficit of calories you won't put any muscle on. you have to be eating a surplus and lifting heavy for that to be happening. Resistance training along with adequate protein will help you keep some lean mass as you drop weight. I totally understand the anxiety of not taking a break. Its taking a lot for me to have one as i'm pretty impatient and want results now! I've got to think long term though. As the other poster said, if its just a week then it's likely just one of those things. I was brick walling for a long time. Lost some water weight but that was it.

iLoveMyPitbull1225 · July 2015

Do you eat back your exercise calories? If you do, you may be over estimating your burns, then eating too much, therefore gaining or "sticking".

Becky03026847 · July 2015

For me anyway, I am sure I will always have to watch or count my calories even after I reach my goal. I've always had to watch my weight and now as I get older even more so. It is just something I have accepted recently. I still have a ways to go to reach my goal but once I do, I will continue to log in and count. When I have lost weight in the past I seem to revert back to the old ways so knowing myself and past history, I know if I'm going to stay successful with my weight loss I have to continue logging my food and watching calories not to the point of obsession but as a management tool. Good luck to you.

peterjens · July 2015

Read the flowchart -
http://community.myfitnesspal.com/en/discussion/10183824/things-i-had-to-unlearn-about-losing-weight#latest
Good luck

ManiacalLaugh · July 2015

You might have some things to tweak about what you're doing (making sure you're not eating more than you think you are; making sure you're not counting more calorie burn in your workout than what you're actually doing), but for the time being, stop worrying about the week-to-week. You'll start seeing trends after a couple of months. It takes a while. And the other posters have been correct - a genuine plateau is a lot longer than a week.

Just some personal experience to back this up: I was the same weight from 6/18 - 7/6. It's 7/10. In the last four days, I've lost 3 lbs, which averages out to the exact rate of loss I want. Weight loss isn't linear. Sometimes it trickles off; sometimes it "wooshes;" and occasionally, you might see a pound or two sneak back on.

Also "Mich" is correct. You won't gain lean body mass on a deficit. Deficits always cause a LBM loss. Working out and lifting now, however, will help you retain some of it - so it's still a really good idea.

Paul699 · July 2015

Thanks guys, some great advice there. Will certainly take encouragement from them, I've had bit of a blow out tonight, and had a Chinese take away. I'm not going to stress it, but just get back on the wagon in the morning.

Unknown · July 2015

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Help Please, Im Sticking !

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