Plateau

jiron49
jiron49 Posts: 9 Member
in Health and Weight Loss
i new and want help with weight loss . I eat super healthy and I exercise daily

Replies

  • Cheryllynnhagen
    Cheryllynnhagen Posts: 51 Member
    Buy a food scale, log everything you eat and drink including vitamins.
  • jemhh
    jemhh Posts: 14,261 Member
    Are you using a food scale to weigh your food? If not, get one and use it to measure everything that you can. If you cannot weigh your food for some reason (battery dead on scale) use measuring cups/spoons but don't jam them full to get extra bites. If you can't use a measuring cup (out to eat) use your best estimating skills (google "food portion chart" to see how to estimate well.)

    Log your food using the nutrition label on it or good entries like those from the USDA. Build your own recipes (e.g., don't use somebody else's lasagna recipe because you have no idea how they made it.)

    Set up your MFP profile correctly, choose a reasonable weekly weight loss goal (hint: a reasonable goal is often 1 lb instead of 1.5 or 2 pounds per week) that lets you lose weight while not feeling deprived/starving. Be patient. Good luck!
  • arv51862
    arv51862 Posts: 115 Member
    Hmmm, I thought this was going to be about plateauing.... Silly me...
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    arv51862 wrote: »
    Hmmm, I thought this was going to be about plateauing.... Silly me...
    It is.

    If lack of weight loss has been going on long enough to be a plateau, the person isn't in a caloric deficit. Chances are, that's because she's eating more than she thinks. Chances are, the way to rectify that is to log more accurately.

  • diannethegeek
    diannethegeek Posts: 14,776 Member
    It's hard to answer these kinds of posts without more details. How long has it been since you last saw a drop on the scale? A plateau is something like 6-8 weeks without a drop on the scale and with no changes to your routine (since diet & exercise changes tend to come with some water weight retention - which can screw with the scale). If it's only been a few weeks, then it's possible that it's just a natural stall and will go away on its own.

    http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1

    Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

    Opening your diary might help to get you more specific advice if you're comfortable doing so.

    You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? I only ask because so many people happen to skip certain things. Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

    http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1

    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide/p1

    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale/p1

    And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants/p1

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets/p1

    If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

    And there's something to be said for the fact that some people just burn fewer calories than the generic equations predict. If you're an outlier due to size, age, or medical issues, then it may be best to check with your doctor or get a referral to a registered dietitian who can give you more specific advice.
  • krdews
    krdews Posts: 124 Member
    I believe I was in this situation before joining MFP... I ate healthy and worked out regularly; but struggled to lose 20 lbs to my goal. That was me in October 2014. Step #1 joined my MFP #2 purchased scale #3 logged everything I consumed #4 logged exercise. The scale made me realize I under estimated my weight - needed to lose more than 20lbs, eating healthy; while it's a good thing - you can still overeat and I was, by alot!!! I worked out daily and I still do; but as I dropped lbs and saw results my intensity changed and my mindset change - calories in, calories out - I tried to stay at a slight deficit in my calorie intake by burning those calories during my workout. The only other change I made (and I'm sure there are some who would disagree) I significantly reduced the amount of calories I ate after 8PM. By the time I left work and got a good workout in - I was home after 8PM and although starving I made that meal light as compared to before where it would be my heaviest meal of the day. I'm 40 lbs lighter and daily I weigh-in, log food, log exercise and check-in on MFP for motivation and remind me how I got here! Good luck!
  • jiron49
    jiron49 Posts: 9 Member
    I just started tracking my food intake and I decided to shut down the kitchen and pantry at 7 . Thanks so much
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    jiron49 wrote: »
    I just started tracking my food intake and I decided to shut down the kitchen and pantry at 7 . Thanks so much

    It doesn't matter when you eat, its how much you eat. If you're in a deficit, you'll lose weight.
  • atypicalsmith
    atypicalsmith Posts: 2,742 Member
    Doesn't matter what time you eat. Calories are calories are calories. When you burn them, you burn them. Doesn't matter what time you burn them. Actually, you're burning them every minute; you just burn more when you exercise or when you're awake vs. asleep. Eat less calories than you usually eat, and move more than you usually move, and track them to make yourself aware of how your body is handling the deficit. Track your weight and you should start to see those pounds disappear. Not necessarily overnight, but definitely faster than you gained them.
  • jiron49
    jiron49 Posts: 9 Member
    Aw thanks so much for all the feed back . I bought a scale and I grilled some skinless chicken thighs and I made a bison meatloaf . I will track everything and see if that helps me this week also I'm weight lifting (for 1 month now) so I am making changes to try and help myself . My weight is stubborn so now time to document everything . I have to say I don't understand the food diary
  • jiron49
    jiron49 Posts: 9 Member
    jiron49 wrote: »
    Aw thanks so much for all the feed back . I bought a scale and I grilled some skinless chicken thighs and I made a bison meatloaf . I will track everything and see if that helps me this week also I'm weight lifting (for 1 month now) so I am making changes to try and help myself . My weight is stubborn so now time to document everything . I have to say I don't understand the food diary

  • karyabc
    karyabc Posts: 830 Member
    diannethegeek wrote: »
    It's hard to answer these kinds of posts without more details. How long has it been since you last saw a drop on the scale? A plateau is something like 6-8 weeks without a drop on the scale and with no changes to your routine (since diet & exercise changes tend to come with some water weight retention - which can screw with the scale). If it's only been a few weeks, then it's possible that it's just a natural stall and will go away on its own.

    http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1

    Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

    Opening your diary might help to get you more specific advice if you're comfortable doing so.

    You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? I only ask because so many people happen to skip certain things. Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

    http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1

    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide/p1

    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale/p1

    And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants/p1

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets/p1

    If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

    And there's something to be said for the fact that some people just burn fewer calories than the generic equations predict. If you're an outlier due to size, age, or medical issues, then it may be best to check with your doctor or get a referral to a registered dietitian who can give you more specific advice.

    hey don't know you. but damn when I read your post all I could think was damn this women is helpful! kudos to you :p
  • atypicalsmith
    atypicalsmith Posts: 2,742 Member
    jiron49 wrote: »
    Aw thanks so much for all the feed back . I bought a scale and I grilled some skinless chicken thighs and I made a bison meatloaf . I will track everything and see if that helps me this week also I'm weight lifting (for 1 month now) so I am making changes to try and help myself . My weight is stubborn so now time to document everything . I have to say I don't understand the food diary

    Weight lifting doesn't help much to burn calories. Try cardio instead for quicker results.
  • jiron49
    jiron49 Posts: 9 Member
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  • atypicalsmith
    atypicalsmith Posts: 2,742 Member
    The food diary was confusing to me at first, as well. It goes more by brand name than by the food. Such as "Hunt's Tomato Sauce" instead of "tomato sauce", although that's there as well. I tend to eat pretty much the same foods over and over, so once I've established a food, then it's on my list and easy to click. If you need any help, PM me.
  • jiron49
    jiron49 Posts: 9 Member
    My progress since Oct 2014 . I can't get the scale to less than 216 . *kitten* !
  • jiron49
    jiron49 Posts: 9 Member
    Thanks I sent you a friends request. I would like to hear your story and would appreciate your support. this time I am going to lose the weight.

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