HELP! Cant get past my plateau
kerryleestokes
Posts: 25 Member
Im soooooo frustrated. Im on a 1400 calorie eating plan, it doesnt sound like much but I eat a lot throughout the day. I work out 4 x a week with my trainer and try and include yoga at least 2 x a week. Each work out I burn a minimum of 850+ calories. The scale is just NOT moving. Does anyone have some advice on how to get over this? Its driving me crazy and its incredibly demotivating *SIGH*
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How long has your weight been the same?
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My standard questions: What are your current stats? How long has it been since you've lost? Are you weighing your food on an electronic food scale? How are you measuring your exercise burns? 850+ calorie burns are huge! Are you eating back those calories?0
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oh_happy_day wrote: »My standard questions: What are your current stats? How long has it been since you've lost? Are you weighing your food on an electronic food scale? How are you measuring your exercise burns? 850+ calorie burns are huge! Are you eating back those calories?
all of that.0 -
callsitlikeiseeit wrote: »oh_happy_day wrote: »My standard questions: What are your current stats? How long has it been since you've lost? Are you weighing your food on an electronic food scale? How are you measuring your exercise burns? 850+ calorie burns are huge! Are you eating back those calories?
all of that.How long has your weight been the same?
Hi everyone. Thanks for quick reply. I havent moved on the scale for going on 4 weeks. Im currently at 93kgs and working hard (or trying to at least) drop another 10 to 15kgs.
I am measuring my food intake with a scale and logging it all daily. Once I work out no I dont eat those calories back. Im measuring my work outs using a polar heartrate and calorie burn monitor...0 -
4 weeks is but a stall. A plateau is more 8 weeks. You say you're weighing, but you have things like small banana, then large banana. Cups of broccoli, etc.
Additionally, your exercise burns look pretty high. I notice you have a fitbit, do you have negative calorie adjustments enabled?0 -
In addition the above poster ^^
Before I weighed my bananas and apples etc - I was under estimating the calories in these particular items by around 50/60 calories each day. Broccoli - I always added as a standard '30 calories' as I refused to believe it would be more than that. Once I started weighing Broc, I ate around 60 calories worth. Etc etc. All of these 'small' items can really add up hence why it's so important to weigh! I'd really tighten it up and be a bit of a 'mad scientist' in regards to food prep in the next few days just so you can really try and kickstart your weight loss again!
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There's something wrong somewhere.
Let's assume you are 5ft, we know you're 30, female and 93kg. That means your BMR is around 1,572 - 1,688 (assuming you are 5ft)
If you are eating 1400 calories a day, assuming you are logging correctly, you should lose weight.
If you are eating 1400 calories and burning 850 calories through exercise you are netting 550 calories a day. You would be losing weight, and your health would be at significant risk.
You need to look at your logging and your exercise burns.
If you are really netting 550 calories 4 days a week then I'm afraid you'd be seeing a significant loss, and also probably a doctor.0 -
odd calorie burn number from your Polar. Do some research on how much the activities you do actually burn. Heart rate isn't directly tied to calorie burn...they are like distant cousins.
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kerryleestokes wrote: »Im soooooo frustrated. Im on a 1400 calorie eating plan, it doesnt sound like much but I eat a lot throughout the day. I work out 4 x a week with my trainer and try and include yoga at least 2 x a week. Each work out I burn a minimum of 850+ calories. The scale is just NOT moving. Does anyone have some advice on how to get over this? Its driving me crazy and its incredibly demotivating *SIGH*
Kerry,
Bottom line: the evidence of you not losing or gaining weight supports that you are eating at maintenance. In other words, you are consuming too many calories to lose weight. If you were eating 1400 calories a day, you would lose weight. Here's some questions:
How much have you lost so far? Have you allowed MFP to adjust your calories down with every ten pounds you've lost? Very important because the less we weigh, the less we need to eat.
Do you weigh your solid food and measure liquids? Do you ensure you have correct food entries? Do you log every single thing you consume?
Where do you get those exercise burns from? Do you eat back any, all, or none of your exercise calories?
If you0 -
One thing to also keep in mind with your protein powder. Be sure to weigh it and not rely on a "scoop" measurement. I found that a full even scoop is generally far more than what a serving states on the packaging. It can count for far more calories than you think.0
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Ive stopped using my fitbit but cant deactivate from MFP. I use a polar watch for my workoutsLiftng4Lis wrote: »4 weeks is but a stall. A plateau is more 8 weeks. You say you're weighing, but you have things like small banana, then large banana. Cups of broccoli, etc.
Additionally, your exercise burns look pretty high. I notice you have a fitbit, do you have negative calorie adjustments enabled?
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Thank you. Ill keep an eye out for thatMarilyn0924 wrote: »One thing to also keep in mind with your protein powder. Be sure to weigh it and not rely on a "scoop" measurement. I found that a full even scoop is generally far more than what a serving states on the packaging. It can count for far more calories than you think.
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This!Marilyn0924 wrote: »One thing to also keep in mind with your protein powder. Be sure to weigh it and not rely on a "scoop" measurement. I found that a full even scoop is generally far more than what a serving states on the packaging. It can count for far more calories than you think.
That "scoop" is always more than the allotted grams. Yikes!
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kerryleestokes wrote: »Im soooooo frustrated. Im on a 1400 calorie eating plan, it doesnt sound like much but I eat a lot throughout the day. I work out 4 x a week with my trainer and try and include yoga at least 2 x a week. Each work out I burn a minimum of 850+ calories. The scale is just NOT moving. Does anyone have some advice on how to get over this? Its driving me crazy and its incredibly demotivating *SIGH*
Kerry,
Bottom line: the evidence of you not losing or gaining weight supports that you are eating at maintenance. In other words, you are consuming too many calories to lose weight. If you were eating 1400 calories a day, you would lose weight. Here's some questions:
How much have you lost so far? Have you allowed MFP to adjust your calories down with every ten pounds you've lost? Very important because the less we weigh, the less we need to eat.
Do you weigh your solid food and measure liquids? Do you ensure you have correct food entries? Do you log every single thing you consume?
Where do you get those exercise burns from? Do you eat back any, all, or none of your exercise calories?
If you
Over 2 years Ive lost 54kgs. I havent got MFP to adjust my calories currently as Im not seeing a result where Im at. I track EVERYTHING even on my cheat days if I have even one cookie.
Weigh foods yes, measure liquids yes. I use a polar watch for my workouts. I work out in the evening due to work and dont eat anything after a work out other than a protein shake.0 -
snowflakesav wrote: »odd calorie burn number from your Polar. Do some research on how much the activities you do actually burn. Heart rate isn't directly tied to calorie burn...they are like distant cousins.
Why do you say odd calorie burn? Id like to be sure that Im using it correctly...
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PinkPixiexox wrote: »In addition the above poster ^^
Before I weighed my bananas and apples etc - I was under estimating the calories in these particular items by around 50/60 calories each day. Broccoli - I always added as a standard '30 calories' as I refused to believe it would be more than that. Once I started weighing Broc, I ate around 60 calories worth. Etc etc. All of these 'small' items can really add up hence why it's so important to weigh! I'd really tighten it up and be a bit of a 'mad scientist' in regards to food prep in the next few days just so you can really try and kickstart your weight loss again!
Will definately give the madness a try
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Four weeks isn't long enough to know for sure. That said, if you think it is long enough to know, then you're eating at maintenance.0
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Liftng4Lis wrote: »4 weeks is but a stall. A plateau is more 8 weeks. You say you're weighing, but you have things like small banana, then large banana. Cups of broccoli, etc.
Additionally, your exercise burns look pretty high. I notice you have a fitbit, do you have negative calorie adjustments enabled?
I live in Vietnam and the variations of bananas are crazy. Generally I use the really mini ones but on days I have a protein shake as a meal replacement I use a large (standard) size0 -
How do I get past that and back to eating for weight loss?DeguelloTex wrote: »Four weeks isn't long enough to know for sure. That said, if you think it is long enough to know, then you're eating at maintenance.
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If you're eating at maintenance, which, again, I think is too soon to tell that, then your options are eat less and/or move more.kerryleestokes wrote: »
How do I get past that and back to eating for weight loss?DeguelloTex wrote: »Four weeks isn't long enough to know for sure. That said, if you think it is long enough to know, then you're eating at maintenance.
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OP, I noticed you are using a lot of "homemade" and "generic" entries. If these are not items you created, they may not be correct. There are many entries in the database that users created, and they aren't accurate. I always try to use entries that I have verified are raw, one ingredient entries. Just something else to keep in mind!0
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OP, I noticed you are using a lot of "homemade" and "generic" entries. If these are not items you created, they may not be correct. There are many entries in the database that users created, and they aren't accurate. I always try to use entries that I have verified are raw, one ingredient entries. Just something else to keep in mind!
This is so true. I extensively use the recipe editor feature on MFP and put down my own recipes that I can more or less reliably follow.
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OP, I noticed you are using a lot of "homemade" and "generic" entries. If these are not items you created, they may not be correct. There are many entries in the database that users created, and they aren't accurate. I always try to use entries that I have verified are raw, one ingredient entries. Just something else to keep in mind!
This is so true. I extensively use the recipe editor feature on MFP and put down my own recipes that I can more or less reliably follow.
Will get working on thia for sure. Thanks so much0
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