I am at a platau, even those im working out more....ARGGGGGG... Advice?

theservicegroup777
theservicegroup777 Posts: 23 Member
edited November 23 in Health and Weight Loss
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Replies

  • williamwj2014
    williamwj2014 Posts: 750 Member
    You're probably consuming more than you think you are. Wouldn't rely on the nutrition labels at any fast food place. I would advise you start eating at home more than at subway. Weigh your foods and understand whats going into your body and it's doubtful you're burning 1700ish calories..
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    So my Fit Bit is lying?
    Im cranking out 7ish miles just under a couple hours... I'm burning something. I track using a fit bit, and a app on my phone with pretty close results. Nutrition Labels are regulated. They dont just make it up.. CMON' now
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    Appreciate the input , however I disagree...
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    I eat at home also.. i weigh everything. Yet, i still only have nutrition labels to go off of...
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    I'm not trying to be rude at all, please help me understand how you track calories (without a fit bit, or electronic device) and colories (other than nutrition labels)
  • txmandaxt
    txmandaxt Posts: 3 Member
    My guess is that you are correct and your body is in starvation mode. I was stuck at 145, running 4 miles a day and eating about 1,000 cals. 3 weeks went by and my weight stayed the same. I upped my calories to 1,350 and make sure to at least hit 1200 everyday. I still run the same amount but I have lost a pound in two days since upping my cals.

    I'd recommend slowly upping your calories so you can get out of starvation mode and your metabolism will go back up. Also, with that much cardio drink TONS of water as it helps you lose weight.

    Hope this helps!
  • arditarose
    arditarose Posts: 15,573 Member
    theservicegroup777 wrote: »
    I'm not trying to be rude at all, please help me understand how you track calories (without a fit bit, or electronic device) and colories (other than nutrition labels)

    I don't really understand this question, at least the calories part. You weigh out the portion you want or that fits in your day, and log it based on the correct mfp entry.

    Can you open your diary? Maybe we can help you.
  • arditarose
    arditarose Posts: 15,573 Member
    txmandaxt wrote: »
    My guess is that you are correct and your body is in starvation mode. I was stuck at 145, running 4 miles a day and eating about 1,000 cals. 3 weeks went by and my weight stayed the same. I upped my calories to 1,350 and make sure to at least hit 1200 everyday. I still run the same amount but I have lost a pound in two days since upping my cals.

    I'd recommend slowly upping your calories so you can get out of starvation mode and your metabolism will go back up. Also, with that much cardio drink TONS of water as it helps you lose weight.

    Hope this helps!

    It doesn't work this way. If he were starving he would be losing weight.
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    txmandaxt wrote: »
    My guess is that you are correct and your body is in starvation mode. I was stuck at 145, running 4 miles a day and eating about 1,000 cals. 3 weeks went by and my weight stayed the same. I upped my calories to 1,350 and make sure to at least hit 1200 everyday. I still run the same amount but I have lost a pound in two days since upping my cals.

    I'd recommend slowly upping your calories so you can get out of starvation mode and your metabolism will go back up. Also, with that much cardio drink TONS of water as it helps you lose weight.

    Hope this helps!

    All I drink is water. No sodas, tea, nothing. The occasional G2 to replace electolytes. I'll drink 60 oz of water during my 7 mile runs. usually one before one half way and one after.
  • williamwj2014
    williamwj2014 Posts: 750 Member
    Okay, first off. You're trusting technology to calculate what your burning. Another thing, You're probably eating back those calories you "burned". That is where you f'ed up. If your not losing at least 1-2 lbs a week, you are not in a deficit. Sorry pal. You are eating more than you think. Disagree all you want but you probably aren't being as accurate as you think you are.
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    williamwj2014 wrote: »
    Okay, first off. You're trusting technology to calculate what your burning. Another thing, You're probably eating back those calories you "burned". That is where you f'ed up. If your not losing at least 1-2 lbs a week, you are not in a deficit. Sorry pal. You are eating more than you think. Disagree all you want but you probably aren't being as accurate as you think you are.

    So, how do I calculate it then? (Calories Burned)

  • txmandaxt
    txmandaxt Posts: 3 Member
    arditarose wrote: »
    txmandaxt wrote: »
    My guess is that you are correct and your body is in starvation mode. I was stuck at 145, running 4 miles a day and eating about 1,000 cals. 3 weeks went by and my weight stayed the same. I upped my calories to 1,350 and make sure to at least hit 1200 everyday. I still run the same amount but I have lost a pound in two days since upping my cals.

    I'd recommend slowly upping your calories so you can get out of starvation mode and your metabolism will go back up. Also, with that much cardio drink TONS of water as it helps you lose weight.

    Hope this helps!

    It doesn't work this way. If he were starving he would be losing weight.

    From everything that I have read and studied involving nutrition, when your body is "starving" it holds on to all the calories and fat that is can so that it can function correctly. It also slows down your metabolism so much so that it can survive on the few calories that you give it.
  • GA_belle
    GA_belle Posts: 22 Member
    Weight loss is not linear. Just keep with it. I was staying in a deficit and did not lose anything for about a month and then lost 5 lbs in one week. You could be retaining water for various reasons that is masking the fat loss temporarily. When the water weight goes you will probably see a few lbs drop off pretty quickly.
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    theservicegroup777 wrote: »
    williamwj2014 wrote: »
    Okay, first off. You're trusting technology to calculate what your burning. Another thing, You're probably eating back those calories you "burned". That is where you f'ed up. If your not losing at least 1-2 lbs a week, you are not in a deficit. Sorry pal. You are eating more than you think. Disagree all you want but you probably aren't being as accurate as you think you are.

    So, how do I calculate it then? (Calories Burned)


    I doubt there are 2400 calories in 18"inches on a turkey sandwhich that is what I eat all day. No cheese, no dressing, veggies only...
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    txmandaxt wrote: »
    arditarose wrote: »
    txmandaxt wrote: »
    My guess is that you are correct and your body is in starvation mode. I was stuck at 145, running 4 miles a day and eating about 1,000 cals. 3 weeks went by and my weight stayed the same. I upped my calories to 1,350 and make sure to at least hit 1200 everyday. I still run the same amount but I have lost a pound in two days since upping my cals.

    I'd recommend slowly upping your calories so you can get out of starvation mode and your metabolism will go back up. Also, with that much cardio drink TONS of water as it helps you lose weight.

    Hope this helps!

    It doesn't work this way. If he were starving he would be losing weight.

    From everything that I have read and studied involving nutrition, when your body is "starving" it holds on to all the calories and fat that is can so that it can function correctly. It also slows down your metabolism so much so that it can survive on the few calories that you give it.

    You are correct, the damn My Fitness Pal app tells you this much...

  • BWBTrish
    BWBTrish Posts: 2,817 Member
    edited August 2015
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  • BWBTrish
    BWBTrish Posts: 2,817 Member
    edited August 2015
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  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    Starving Kids Also Die. Just Saying. It's not healthy. Malnutrition
  • Hea1thyGam3r
    Hea1thyGam3r Posts: 1,354 Member
    9-4-4

    There are 9 calories in a gram of fat.
    4 in a gram of protein.
    4 in a gram of carbs.

    You are at a point where you have to gain a deeper understanding of how your body uses these three things so that you can dial your diet in. I wouldn't say your fitbit is lying but you should pretty much ignore the calories it is telling you are burning. Set your macros using IIFYM.com, do not add in exercise calories as it already calculates those.

    Forget buying subs.. buy a scale and food from your local grocer.

    How Tall are you? How old are you? Are you active during the day or only during exercise? Have you had your hormone levels via a blood panel? If you are on a true plateau then your next steps need to be

    1) Add Weight Lifting to your regiment, there are a ton of benefits that will help you in the long run. 30 minutes of circuit training can do wonders.
    2) Change your run intensity, switch up from SS to HIIT
    3) Dial in your macros, either with the help of a nutritionist or via the website i mentioned
    4) Give it a month, if you still see no results consult with your physician to rule out hormone imbalances that could be holding you back and ask for their professional opinion on what you can do.

    Also. Eat more. At no time in a grown man's life should he be eating less than 1900 calories a day. It's dangerous and will eat away at both your muscle and bone if it's done for long enough.
  • williamwj2014
    williamwj2014 Posts: 750 Member
    Lol you're complicating the process more than it has to be. It would be easier if you just gave up eating subway and started preparing your own meals and weighing them like I said earlier. Get yourself a food scale on amazon and look at how much a serving is..say..4oz of chicken breast is 110 calories, 3g fat, 23 g protein....so obviously knowing this information, you would weigh your chicken breast and if it came out to be 8 oz..you would enter 2 servings on mfp.
  • BWBTrish
    BWBTrish Posts: 2,817 Member
    edited August 2015
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  • arditarose
    arditarose Posts: 15,573 Member
    Thank you Trish. This video is always a great eye opener.
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    right, i do that. I do eat Subway once a day typically because im on the road and its easy. Dinners and Breakfast are always prepared just as you do. I can handle that part.

    Tell me how to track calorie loss/

    Not trying to complicate anything , but i Need to know what going in and out. I cant just piss in the wind...
  • arditarose
    arditarose Posts: 15,573 Member
    theservicegroup777 wrote: »
    right, i do that. I do eat Subway once a day typically because im on the road and its easy. Dinners and Breakfast are always prepared just as you do. I can handle that part.

    Tell me how to track calorie loss/

    Not trying to complicate anything , but i Need to know what going in and out. I cant just piss in the wind...

    You're over complicating things in a way. If you're not losing-eat less. Try eating back half of the calories your electronic gadget says you burned, or think of things you might not be logging (ketchup, olive oil, drinks, added sugar, etc) or foods you might be forgetting to weigh (mayo, veggies, fruit?). Basically, tighten up your food logging and you'll lose again.


    Also, how long has it been since you've lost anything?
  • Hea1thyGam3r
    Hea1thyGam3r Posts: 1,354 Member
    Also. Starvation mode as described by most people here is complete and total *kitten*.

    Read this. http://www.madsciencemuseum.com/msm/pl/great_starvation_experiment

    What people are talking about when they are talking about 'starvation mode' is known as adaptive thermogensis. It is true that your metabolic rate slows when you eat in a deficit and the deeper the deficit the more it will slow. It will, however, never slow to the point where you stop losing weight. It WILL make you move slower, reducing your calorie expenditure over time.. it WILL in combination with weight already lost lower your TDEE but it will never, ever cause you to gain or maintain weight.

    Simple Formula that has held true in every single study done.

    Calories in must be less than energy expenditure to lose weight.
  • BWBTrish
    BWBTrish Posts: 2,817 Member
    edited August 2015
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  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    arditarose wrote: »
    theservicegroup777 wrote: »
    right, i do that. I do eat Subway once a day typically because im on the road and its easy. Dinners and Breakfast are always prepared just as you do. I can handle that part.

    Tell me how to track calorie loss/

    Not trying to complicate anything , but i Need to know what going in and out. I cant just piss in the wind...

    You're over complicating things in a way. If you're not losing-eat less. Try eating back half of the calories your electronic gadget says you burned, or think of things you might not be logging (ketchup, olive oil, drinks, added sugar, etc) or foods you might be forgetting to weigh (mayo, veggies, fruit?). Basically, tighten up your food logging and you'll lose again.


    Also, how long has it been since you've lost anything?


    Thank you for this input :) I'll tighten up for sure.
  • williamwj2014
    williamwj2014 Posts: 750 Member
    watch the video posted above. It would really help you a lot.
  • arditarose
    arditarose Posts: 15,573 Member
    theservicegroup777 wrote: »
    arditarose wrote: »
    theservicegroup777 wrote: »
    right, i do that. I do eat Subway once a day typically because im on the road and its easy. Dinners and Breakfast are always prepared just as you do. I can handle that part.

    Tell me how to track calorie loss/

    Not trying to complicate anything , but i Need to know what going in and out. I cant just piss in the wind...

    You're over complicating things in a way. If you're not losing-eat less. Try eating back half of the calories your electronic gadget says you burned, or think of things you might not be logging (ketchup, olive oil, drinks, added sugar, etc) or foods you might be forgetting to weigh (mayo, veggies, fruit?). Basically, tighten up your food logging and you'll lose again.


    Also, how long has it been since you've lost anything?


    Thank you for this input :) I'll tighten up for sure.

    I've had to do this in the past. The first place I had to start was lunch-I know you like those subway sandwiches because you're on the run. But if you can weigh your lunch and pack it a night or a couple days in advance, it could make a huge difference since you'll know exactly what you're eating for a major meal in your day.
  • theservicegroup777
    theservicegroup777 Posts: 23 Member
    williamwj2014 wrote: »
    watch the video posted above. It would really help you a lot.


    I did and will... No harm no foul bro. I just felt like i was getting ganged up on an I just wanted some positive reinforcement. Instead of someone telling me i'm lying about my calorie intake and calorie loss. not saying it 100% accurate. Let's face it... its damn close... I'll definitely give it a go and post back result in a month :)

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