Help Please :)
sarab260
Posts: 122 Member
Hello! I've been in a plateau before my final 10lb for the past 2 weeks.
Would anyone be willing to look at my diary (I very accurately record both food and exercise), and tell me if I'm doing something wrong, if I should keep with it for a couple more weeks before trying to reform my food / exercise regimen, or if I should try a "refeed" day or something similar.
Any advice is very much appreciated!! Thanks!!!!
Would anyone be willing to look at my diary (I very accurately record both food and exercise), and tell me if I'm doing something wrong, if I should keep with it for a couple more weeks before trying to reform my food / exercise regimen, or if I should try a "refeed" day or something similar.
Any advice is very much appreciated!! Thanks!!!!
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Replies
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I agree you could benefit from using a food scale.
However, 2 weeks is also not a plateau. Weight loss isn't linear, so there could be several weeks where there's seemingly no change or an upward trend. If after 4-6 weeks there's still no change, then its time to reassess.0 -
Two weeks is not a plateau, it's a natural stall. With 10 pounds to lose, it's going to take time, patience, and accurate logging.0
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The last ten or so are the hardest to get off. I was told that it helps to eat at maintenance for a few days then go back to calorie deficit. It supposedly helps replenish what your body needs then it's ready to lose again.
I have been stuck the same weight for about a month, which was actually my goal, but once I reached it I wanted to lose 5-10 more to be in a comfortable range and now I can't get there. I'm being very patient though, eating about 100-300 more each day while still staying under maintenance. I figure the last ten are really not so bad and I have no real rush to get them off.
And if you just keep at it, it will come off eventually. Two weeks isn't so bad.0 -
For certain that is is because you dont weigh your food.
Your weight loss slows down when you lose weight ( you weigh less and less so your body uses less calories to burn)
At one point your deficit is that small that you whiped it out without you knowing it.
So when you are not accurate when you start when your deficit is much bigger ( your body is heavier you burn more)
you dont notice this. But with losing weight you will
Tighten up your logging by weighing everything and not going by cups/spoons or serving sizes solves it for most people
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I agree, the food scale could tell you a very different story on calorie intake (see fruit, small chocolate bars, etc. that are being entered by cups and/or pieces, even the weight on the package can be inaccurate enough to destroy your deficit). That being said, two weeks is not very long to call it a plateau. There are any number of things that can lead to weight not changing. TOM, increased exercise, extra sodium. The water retention that comes with these things can mask weight loss. Those are my thoughts. Best wishes.0
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Thank you all, but I am using a food scale. That's why I meant everything should be very accurate
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I would probably ride it out a couple more weeks and see what happens. But if you've been at a calorie deficit for a while, a diet break can't hurt just for the psychological benefits.
And I'll echo what others have said to be sure your logging is as tight as you can manage. Plenty of threads around on how to choose the best entries and why to use a food scale, if you're interested.0 -
Thank you all, but I am using a food scale. That's why I meant everything should be very accurate
When so, there are a lot of cup entree's in your diary. Do you weigh and just use another entree out of the database?
2.5 slices of ham
1 pitted date
6 pieces candy corn
1 piece dark chocolate
1 cup of grapes
2 large eggs
this is only one day 0 -
Thank you all for your help!!! I will try to ride it out for a bit longer.0
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BurnWithBarn2015 wrote: »
When there isn't an "ounce" or "gram" option for certain things, I use the percentages of a cup. Is that what you mean by that I'm not accurate? I didn't realize that was a problem! Oops.0 -
Thank you all, but I am using a food scale. That's why I meant everything should be very accurate
Your diary entries don't reflect weights, which is why you have gotten so many comments as such. Perhaps take a look at the differences in the items you are choosing by cup compared to by weight. I know some of my entries end up looking as if I entered them by cup, but that's just the way some of the database entries are. If you are certain the entries are correct, and you were losing at an acceptable rate previously, perhaps ride it out for a few more weeks.0 -
Here a short video that shows what it can mean to measure or to weigh your food
hundreds of calories for just 2 items
https://www.youtube.com/watch?v=JVjWPclrWVY 0 -
Your diary isn't reflecting scale usage much.
Grapes - Raw, 1 cup
Potato - Potato Sliced Pan Fried, 0.75 Cup (an entry I would also be wary of because the person who input it doesn't specify how much/what kind of oil used to fry it)
Grilled Steak with Baby Arugula and Parmesan Salad Recipe, 1 serving(s) (is this a recipe you created or out of the database? See about the potatoes.)
Wegmans - Organic Almond Butter, 1 tbsp (nut butters are very easy to underestimate if you aren't weighing them)
You have to be very precise when you're down to the end because you have a smaller deficit. Weighing everything, using the recipe builder and accurate food entries will be very beneficial.0 -
BurnWithBarn2015 wrote: »
When there isn't an "ounce" or "gram" option for certain things, I use the percentages of a cup. Is that what you mean by that I'm not accurate? I didn't realize that was a problem! Oops.
You can always make your own entry
Check the USDA site and add the new food here to your diary in grams
And yes it can be a pretty big difference sometimes 0 -
BurnWithBarn2015 wrote: »
When there isn't an "ounce" or "gram" option for certain things, I use the percentages of a cup. Is that what you mean by that I'm not accurate? I didn't realize that was a problem! Oops.
If you can't find a gram entry (grams are preferable as there is less room for error), you can create one. For produce and meats, if you search for them and add USDA to the field, it should bring up an entry that allows you to go by weight.0 -
Ah, this all makes a lot more sense. Thank you!0
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yvw
you will get there For sure
good luck 0 -
Wow @sarab260......
I came into to help but see the more experienced and wise troops have once again done a terrific job lending a hand.
I just wanted to say how thoroughly impressed I am by your willingness to accept the wonderful guidance and advice that yo have gotten over the necessity to weigh with complete accuracy to help you on with your weight loss......especially as you get so close to goal.
Yay you....you have been so positive about the info. given here and sadly too often it is such a rarity to see people willing to accept help.
....and another Yay you over your success with your weight loss and I'm sure with your wonderful attitude you are going to totally achieve all your goals.
Wishing you ALL the very best and with your great attitude you most certainly are going to knock those last 10 lbs on the head.....no worries.
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Sometimes you need to look at a few entries to find one that is appropriate, includes accurate nutritional information, but also includes the weight options.
ETA: As mentioned by others, you can create your own as well, or you can edit an existing entry. I have done that with a few to enter the weight options when I find that the nutritional info is correct.0 -
Aw thank you for your kind words @HippySkoppy! I am very uneducated when it comes to nutrition, and all of this is still very new to me, so I'm cognizant of the fact that I can definitely use all the help I can get!!0
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BurnWithBarn2015 wrote: »
When there isn't an "ounce" or "gram" option for certain things, I use the percentages of a cup. Is that what you mean by that I'm not accurate? I didn't realize that was a problem! Oops.
If the entry for a fruit or vegetable doesn't have a grams option, look for a different one. And for things like meat, fruits and vegetables, you can put usda in your search and that will usually get you an accurate entry for that food.
ETA: I see that @malibu927 beat me to it! GMTA! 0 -
Thank you both!!! Will do!0
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