My body fails to respond, help please.
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steinbock57
Posts: 3 Member
I am a male, 55, with a starting weight of 264 lbs.
4 weeks ago I cut out all alcohol, started to eat properly – minimum amount of fats, lots of protein, right amount of carbs – it amounts to about 1950 to 2300 calories per day. I exercise 4 times a week, 2 times with a target heart rate of 120-130 bpm and 2 times with target rate of 135-145 bpm. My body responded the first 10 days where I dropped 5 lbs, then nothing, it just stays at 258-259.
I am at a loss for words; I was expecting a dramatic change especially since this is the start of my efforts. I can understand that plateaus happen, but that early in the program? I am doing something wrong, but what?
Any help would be appreciated.
4 weeks ago I cut out all alcohol, started to eat properly – minimum amount of fats, lots of protein, right amount of carbs – it amounts to about 1950 to 2300 calories per day. I exercise 4 times a week, 2 times with a target heart rate of 120-130 bpm and 2 times with target rate of 135-145 bpm. My body responded the first 10 days where I dropped 5 lbs, then nothing, it just stays at 258-259.
I am at a loss for words; I was expecting a dramatic change especially since this is the start of my efforts. I can understand that plateaus happen, but that early in the program? I am doing something wrong, but what?
Any help would be appreciated.
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Replies
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If you open your diary, you may get more helpful advice.0
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steinbock57 wrote: »I am a male, 55, with a starting weight of 264 lbs.
4 weeks ago I cut out all alcohol, started to eat properly – minimum amount of fats, lots of protein, right amount of carbs – it amounts to about 1950 to 2300 calories per day. I exercise 4 times a week, 2 times with a target heart rate of 120-130 bpm and 2 times with target rate of 135-145 bpm. My body responded the first 10 days where I dropped 5 lbs, then nothing, it just stays at 258-259.
I am at a loss for words; I was expecting a dramatic change especially since this is the start of my efforts. I can understand that plateaus happen, but that early in the program? I am doing something wrong, but what?
Any help would be appreciated.
You've lost 5 pounds over 4 weeks. Yes, it was in the first 10 days but 18 days without a scale drop is not bad.
If you are not already, I would suggest starting to weigh all of your food with a digital kitchen scale. Then log it using verifiable entries in the MFP database (e.g., USDA entries, entries you get from the food packaging, etc.) If you cannot weigh your food, use a measuring cup or spoon but don't jam the food in so that you get extra bites. If you cannot measure your food, estimate it really well (google "food serving size chart" so you can study up on visual cues for this.)
The above will ensure that you are logging your calories as best you can. That way you know for sure that you are in the 1950-2300 calorie range. After that, it's a matter of being patient and keeping at it for the long haul. Best of luck to you.0 -
steinbock57 wrote: »I am a male, 55, with a starting weight of 264 lbs.
4 weeks ago I cut out all alcohol, started to eat properly – minimum amount of fats, lots of protein, right amount of carbs – it amounts to about 1950 to 2300 calories per day. I exercise 4 times a week, 2 times with a target heart rate of 120-130 bpm and 2 times with target rate of 135-145 bpm. My body responded the first 10 days where I dropped 5 lbs, then nothing, it just stays at 258-259.
I am at a loss for words; I was expecting a dramatic change especially since this is the start of my efforts. I can understand that plateaus happen, but that early in the program? I am doing something wrong, but what?
Any help would be appreciated.
You've lost 5 pounds over 4 weeks. Yes, it was in the first 10 days but 18 days without a scale drop is not bad.
If you are not already, I would suggest starting to weigh all of your food with a digital kitchen scale. Then log it using verifiable entries in the MFP database (e.g., USDA entries, entries you get from the food packaging, etc.) If you cannot weigh your food, use a measuring cup or spoon but don't jam the food in so that you get extra bites. If you cannot measure your food, estimate it really well (google "food serving size chart" so you can study up on visual cues for this.)
The above will ensure that you are logging your calories as best you can. That way you know for sure that you are in the 1950-2300 calorie range. After that, it's a matter of being patient and keeping at it for the long haul. Best of luck to you.
cosign- all good advice.0 -
The first burst of weight loss is usually water. It is normal to slow down after the first couple of weeks.
Now, lets do some math...let us assume you are trying to work at a 500 cal per day deficit. Over 18 days, that is 9,000 calories. Divide by 3500 cal's per pound and you are talking 2.6 pounds. You may well have lost that but the scale can mask it for a lot of reasons (e.g., water retention). If you are off in your calorie estimate by only 100 per day, your loss in 18 days would be 2 pounds. You could be off on either the food side or the exercise calorie side. You have to remember, much of this is estimate and not perfect math. So, I would suggest that 2-2.5 pounds not showing up on the scale is well within variance of missed calorie intake/outtake estimates. Further, weight loss isn't linear - you are going to see ups, downs, and flats over short periods.
So, what to do. Here are some ideas:
1. Weight and measure food carefully if not doing so already.
2. Don't eat back all your perceived exercise calories. Those are estimates and vary from person to person and upon different conditions. Try eating only a portion (say half) of those calories back.
3. Weigh yourself under the same conditions every time - that is to say, in the buff and same time of day. Most find morning a great time as they haven't eaten yet (so no real weight of food in the tummy to change results).
4. If you are still not losing over time, increase your calorie deficit another 100 cals per day and see what happens over the course of a month. Adjust again as needed.
You gotta look at this as a longer term process. Weight didn't go on in one month, it isn't coming off in one month either. The turtle wins this race. Good Luck.
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If you open your diary, you will get many comments on it. Not all of the criticism may be constructive. Only open it it if you're prepared for that.
New exercise increases water in the body, which can mask fat loss on the scale. Keep it up and eventually it will even out.
If you aren't weighing your food, you might find that helpful. Measuring can end up having you taking in more calories than the packaging indicates.
If you don't lose in another three weeks, try weighing all the food or just drop the calories by 100 every two weeks until you do lose.
It's a long process and will require adjustments all the way through. The weigh comes off slowly. Some people lose like clockwork, exactly what the math says they should lose, every single week. Most people do not lose exactly what the math says they will. Some loose in whooshes - nothing at all for 4-6 weeks, then several pounds in a week.
You gotta hang in there. Rome wasn't built in a day!
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you are eating at a relatively small deficit. That may be a good decision for lasting results, etc., but it means slower weight loss that can be masked for weeks by statistical noise. 5 lbs in 4 weeks is well within the normal range of outcomes.range of outcomes0
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If you want a nice psychological boost, go for a 1.5-2 pound per week loss rate. If you're 264 pounds (assuming you're not like seven feet tall) you can probably get away with the kind of deficit necessary to make those kinds of numbers.
It gets harder to sustain those kinds of losses when you get closer to goal, but definitely worth the goosing of your motivation in the beginning stages. I recommend it.0 -
Personally I think 2,300 is way too high, I would say stick with 1900.
Make sure you're tracking/logging your food correctly, it's easy to underestimate and forget things!0 -
What's your carb intake like? To see rapid weight loss and put your body in ketosis you should not consume over 50 grams of carbs most days of the week. (I usually have one day of higher carbs- 75grams- to keep my metabolism up). As far as fat intake goes you don't really have to watch that too much. The industry has mislead a bunch of us about fat intake. People who are overweight are usually that way because of excessive carb/sugar intake.
Make sure you're paying attention to portion sizes. Weigh and measure foods. It's easy to over consume.
Drink at bare minimum 64 oz of water.
I've lost 31lbs in the past 7 weeks by watching my calories and carbs. I make sure my protein intake is adequate. Check the recommended protein intake for a male of your height and goal weight.0 -
skinnyinnotime wrote: »Personally I think 2,300 is way too high, I would say stick with 1900.
Make sure you're tracking/logging your food correctly, it's easy to underestimate and forget things!
Yeah, I think he should get more aggressive. A larger weekly loss goal rate also makes for a larger margin for error when you're logging food and exercise.
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Thanks to everyone for great input!! it is appreciated... keep it coming.
AlexisUPenn- congrats, falulous!0 -
skinnyinnotime wrote: »Personally I think 2,300 is way too high, I would say stick with 1900.
Make sure you're tracking/logging your food correctly, it's easy to underestimate and forget things!
What do you base that on?
When I ran the OP through the Supertracker BWP calculator I put in a short height for a man--5'6"--and left the activity level at the default low activity level. Based on that, his tdee is 3122, meaning that 2300 would provide an 822 daily caloric deficit. That's over 1.5 pounds a week, on average. And, again, that's assuming he's short and only slightly active.
I don't see the point of cutting down much farther than that at the beginning. Cut 750-1000 to start. Cut further as you go along.0 -
I'm 6'1" and exrecis the equivalent of a 10k run per dayskinnyinnotime wrote: »Personally I think 2,300 is way too high, I would say stick with 1900.
Make sure you're tracking/logging your food correctly, it's easy to underestimate and forget things!
What do you base that on?
When I ran the OP through the Supertracker BWP calculator I put in a short height for a man--5'6"--and left the activity level at the default low activity level. Based on that, his tdee is 3122, meaning that 2300 would provide an 822 daily caloric deficit. That's over 1.5 pounds a week, on average. And, again, that's assuming he's short and only slightly active.
The standard calculators significantly over-estimate TDEE for obese individuals. I'm 6'1" with relatively high levels of lean body mass and even my "low activity" TDEE is quite a bit lower than that.0 -
Overestimate your calories consumed, and underestimate your calories burned, keep track of everything, and it will happen.0
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Are you eating in a deficit?0
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steinbock57 wrote: »I am a male, 55, with a starting weight of 264 lbs.
4 weeks ago I cut out all alcohol, started to eat properly – minimum amount of fats, lots of protein, right amount of carbs – it amounts to about 1950 to 2300 calories per day. I exercise 4 times a week, 2 times with a target heart rate of 120-130 bpm and 2 times with target rate of 135-145 bpm. My body responded the first 10 days where I dropped 5 lbs, then nothing, it just stays at 258-259.
I am at a loss for words; I was expecting a dramatic change especially since this is the start of my efforts. I can understand that plateaus happen, but that early in the program? I am doing something wrong, but what?
Any help would be appreciated.
You didn't gain your weight in a few weeks, therefore it will not dramatically fall off in a few weeks. Give it time. Continue eating at a calorie deficit.
Do you weigh your food and log everything you eat?
Do you eat back exercise calories and, if so, where do you get the burns from?
Open your diary if you want more concrete help.0 -
I would add that if you haven't already, grab your camera and a tape measure and snap few "before" shots, and start tracking your measurements along the way. Often progress is happening on the tape measure or visually that doesn't show up on the scale. I dropped a full size without a change on my scale.
And patience. Some good advice offered here.0 -
AlexisUPenn wrote: »What's your carb intake like? To see rapid weight loss and put your body in ketosis you should not consume over 50 grams of carbs most days of the week. (I usually have one day of higher carbs- 75grams- to keep my metabolism up). As far as fat intake goes you don't really have to watch that too much. The industry has mislead a bunch of us about fat intake. People who are overweight are usually that way because of excessive carb/sugar intake.
Make sure you're paying attention to portion sizes. Weigh and measure foods. It's easy to over consume.
Drink at bare minimum 64 oz of water.
I've lost 31lbs in the past 7 weeks by watching my calories and carbs. I make sure my protein intake is adequate. Check the recommended protein intake for a male of your height and goal weight.
I don't believe he's talking about eating low carb. Even if he were, diet type does not matter and weight loss is about calories in/calories out. Certain diets just make it easier for people to sustain a calorie deficit.
I agree with watching portion sizes.
31 pounds in seven weeks is a quick weight loss (isn't that over 4 pounds a week?) and not a goal to strive for, unless you are obese and under a doctor's care. Anyway, you lost this weight because you ate at a calorie deficit. It's science.
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AlexisUPenn wrote: »What's your carb intake like? To see rapid weight loss and put your body in ketosis you should not consume over 50 grams of carbs most days of the week. (I usually have one day of higher carbs- 75grams- to keep my metabolism up). As far as fat intake goes you don't really have to watch that too much. The industry has mislead a bunch of us about fat intake. People who are overweight are usually that way because of excessive carb/sugar intake.
Make sure you're paying attention to portion sizes. Weigh and measure foods. It's easy to over consume.
Drink at bare minimum 64 oz of water.
I've lost 31lbs in the past 7 weeks by watching my calories and carbs. I make sure my protein intake is adequate. Check the recommended protein intake for a male of your height and goal weight.
I don't believe he's talking about eating low carb. Even if he were, diet type does not matter and weight loss is about calories in/calories out. Certain diets just make it easier for people to sustain a calorie deficit.
I agree with watching portion sizes.
31 pounds in seven weeks is a quick weight loss (isn't that over 4 pounds a week?) and not a goal to strive for, unless you are obese and under a doctor's care. Anyway, you lost this weight because you ate at a calorie deficit. It's science.
Even under a doctors care that rapid weight loss would be inadvisable ...that said its a good job you can attribute 10lbs+ to water weight at least due to carb manipulation...still if not under direct medical supervision, even 3lbs a week is something to be cautious of
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Your body will lose weight if you stick to the plan. The hard bit is sticking to it because it is soul crushing when you don't lose pounds instantly. There's a few tings you can try and I'm a big advocate of getting your doctor or therapist to help. I'm Irish and live in a country where only crazy people see aa therapist so there's a huge stigma attached. But f*** 'em. Your doctor can refer you to a clinical psychologist.
It's a vicious circle when it doesn't work. You put on weight. You get depressed. You then feel depressed about, amongst other things, your weight. You try to lose weight and after making a huge effort, you see only limited results. This is the point you need to concentrate on. At this point, you may feel helpless. Ok, you may not need a psychiatrist or pyschologist here, but it is definitely the hardest point of the journey for anybody tring to lose weight. Read success stories here and read non weight related success stories about people who overcame huge obstacles. Here in Ireland the school results have just come out and one young girl got superb results - good enough to go to medical school....nothing new there...until you read that she comes from the Ukraine, has been speaking English less than 10 years, and lives in "direct provision" accomodation as her family have not yet received a residency status so they can't even work or even claim social welfare. There are stories like this near you too.
You can do it.0 -
I'm 6'1" and exrecis the equivalent of a 10k run per dayskinnyinnotime wrote: »Personally I think 2,300 is way too high, I would say stick with 1900.
Make sure you're tracking/logging your food correctly, it's easy to underestimate and forget things!
What do you base that on?
When I ran the OP through the Supertracker BWP calculator I put in a short height for a man--5'6"--and left the activity level at the default low activity level. Based on that, his tdee is 3122, meaning that 2300 would provide an 822 daily caloric deficit. That's over 1.5 pounds a week, on average. And, again, that's assuming he's short and only slightly active.
The standard calculators significantly over-estimate TDEE for obese individuals. I'm 6'1" with relatively high levels of lean body mass and even my "low activity" TDEE is quite a bit lower than that.
That very well may be so. I've started using the new NIH calculator because it charts out the change in lean body mass and fat body mass. My husband (6'2", 249 lbs.) just started using it this week with a goal of 220 by Thanksgiving. His daily calorie goal is 2300 to do that. So far it's working well, but he's still in the initial water weight phase so I'm curious as to how it's going to play out between now and then.0
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