5'4" trying to get below 126.... taken a year and still not there! ! Advice????
ARGriffy
Posts: 1,002 Member
I hit my magic GW of 126 over a year ago. I maintained for a bit but would always go through periods of trying to lose more as I still have jiggly bits I'd rather weren't there. This year I've kicked it into gear more as I came out of Christmas 5 lbs up and I've managed to loose 3 of those but can't get below! So I'm now stuck at 128. I lost over 30 lbs so I know the formula and I eat very well its just driving me nuts!!
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I know what you mean. I;m 5' 4" as well and 128 dislike some sort of magic set point for me. Very hard to go under it. Did maintain between 120-124 for a while and felt like that was the perfect weight, but my body seems to fight me0
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lynoprinka wrote: »I know what you mean. I;m 5' 4" as well and 128 dislike some sort of magic set point for me. Very hard to go under it. Did maintain between 120-124 for a while and felt like that was the perfect weight, but my body seems to fight me
This!! Glad it's not just me!
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Been there. What worked for me two years ago was lifting heavy weights. But I had too much fun over the holidays and trying again! My body is loving 133. Trying to get to 125. Arrrrgh!0
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I am at 128 also and would like to get down to 120. I gained about 10 pounds over christmas break and can't seem to get any of it off. Any suggestions on what to do? I really would like to tone my body up, but I can't seem to stay away from sugary foods.0
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It's called bulking. You need to bulk. Your body currently hates you.0
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I'm in this same boat. 5' 4", 126ish, would like to be about 120. Can't seem to get below 125. I know it's still a perfectly healthy weight but I still have plenty of belly jiggly-ness that I want gone. Actually don't even care about weight so much if I could improve my body composition. I've made some headway since I started lifting but it's been slow.0
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I'm there with ya girls!!! was sitting at a comfy 122-125 (depending on the day) I gained almost 10lb over Xmas got 5 off, and over my Birthday last week put that 5 back on....culprit is beer when I'm with family...
I'm a Cardio Junkie - I really dont have a gym near me either...so if any of you find anything that works, let me know...0 -
I feel your pain. Also 5ft 4 inches n was stuck at 128lbs. In last 25 years I have always got stuck around the 128lb mark n eventually bounced back up. I am now at 120lb which I credit to a very low sugar and moderately low carb diet. Had to increase fats which felt not intuitive but worked. Same sort of calories per day as prior attempts. Just different foods.
This time I stalled at 123lbs for 6 weeks. What I suspect then helped me reach 120lb was varying then calories up n down for days at a time, macros variation and exercise variation plus time.
Hope above helps.0 -
^^ this helps massively thank you so much! I kinda figured that at this stage I probably needed to do more on the dietary side rather than just calorie restriction. Low carb and low sugar was how I started my journey for the first 10 pounds so looks like I'll end it before maintenance with it too
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I'm in this same boat. 5' 4", 126ish, would like to be about 120. Can't seem to get below 125. I know it's still a perfectly healthy weight but I still have plenty of belly jiggly-ness that I want gone. Actually don't even care about weight so much if I could improve my body composition. I've made some headway since I started lifting but it's been slow.
Our stats and goals appear to be identical, the bold part is exactly what I feel about my body apart from mine is bum and thighs!0 -
SamandaIndia wrote: »I feel your pain. Also 5ft 4 inches n was stuck at 128lbs. In last 25 years I have always got stuck around the 128lb mark n eventually bounced back up. I am now at 120lb which I credit to a very low sugar and moderately low carb diet. Had to increase fats which felt not intuitive but worked. Same sort of calories per day as prior attempts. Just different foods.
This time I stalled at 123lbs for 6 weeks. What I suspect then helped me reach 120lb was varying then calories up n down for days at a time, macros variation and exercise variation plus time.
Similar story for me. I've reduced the sugar, even cutting out fruit, and added healthy fats and lots of protein.
I used to do a lot of cardiovascular exercise ( I've done 5 Ironman triathlons), but could not lose weight from just running anymore. I totally switched my exercise program to Crossfit and weight lifting and measured and logged everything. I am now 120lbs (5'3", 48 yrs), which is 4lbs below my original goal, and still losing about one pound every ten days.0 -
Just to update, im now 124 as of this morning!0
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^way to go!! It's such a frustrating process when you hit the plateau. One of the things I've found is that while cardio is great in getting the excess weight off in the beginning, eventually our bodies get too accustomed to the workout. I agree with what was said about consuming more fats (avocados, whole fat yogurt or milk, nuts), and some weight training. The other thing I'll say is to walk more. I know that sounds crazy, but walking 10,000 steps a day will actually help with the last bit of weight more than any running or other cardio. Since walking is lower impact, our bodies won't crave sugar or carbs in the same way as it would after a long cardio workout, but it is still getting movement in (sort of a trick of the mind). I hope you are able to reach your goal! I fell off the deep end for a while and I'm trying to get back into things too
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I'm a restaurant manager who does 50 hour Weeks on my feet so luckily step count isn't something I struggle with! Pole class has made a big difference to my core though FYI!1
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I've just decided to be "that guy" and say it: Keto.
I love it. Try it for a couple months and if you don't break the plateau, well just go back to what you are doing. But it's amazing. (Protip: Don't forget to do your research, get added sodium and magnesium or you will dehydrate and get the 'keto flu.')0 -
If I don't get starchy carbs in a day I get super bad headaches. Like, today I've eaten an omlette, a goats cheese salad and homemade curry with kale and I can already feel it creeping in!0
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hmm this sounds like me ! I also have the jiggles 5'4, 127 lbs & 40 yro and struggling to get below . Hmmm maybe I should try low carb....
I have been working on cutting back on sugar. What about smoothies though. I have a very basic one of baby spinach, 1 apple, 1 orange with chia seeds and coconut water. I usually have this 3-4 days a week.
Also I have set myself at 1600 cals. Sound about right? I do thai boxing classes around 3 days a week, plus some body weight stuff and lots of walking. What % ratio macros do you all have?
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Headaches might be caused by a lack of electrolytes/dehydration. Carbs retain water, no water retention means you flush out electrolytes. If you do decide to give it a go, up your salt intake and take a magnesium supplement. There are a lot of FAQs out there that can explain this better than I can.
I have 1300 k/cal set (sometimes I wonder if it should be higher?) at 70% fat, 25% protein (this gives me about 70 grams of protein), and 5% NET carbs (<20 NET). It can be hard some days to eat that many calories as fat is so filling. It's a very rewarding way for me to eat. I have a ton of energy and I don't have to be hungry. I'm more even without the carb highs and lows as well.
http://keto-calculator.ankerl.com/ <--- macro calculator for those interested.
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Hmm it's worth a try if I can get around the headaches and help me shift a bit!0
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Hey, not to be weird but I took a peek at your food diary and I noticed you eat a fair bit of pre-prepared food. While these meals can be low calorie, they tend to be higher in sugars and salts. I think the next step is preparing your own food. You'd be shocked at the difference when you actually get to see what's going into your food first hand.0
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Lift weights. It's not the # that's the problem but your body composition.1
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PenguinGirl1234 wrote: »^way to go!! It's such a frustrating process when you hit the plateau. One of the things I've found is that while cardio is great in getting the excess weight off in the beginning, eventually our bodies get too accustomed to the workout. I agree with what was said about consuming more fats (avocados, whole fat yogurt or milk, nuts), and some weight training. The other thing I'll say is to walk more. I know that sounds crazy, but walking 10,000 steps a day will actually help with the last bit of weight more than any running or other cardio. Since walking is lower impact, our bodies won't crave sugar or carbs in the same way as it would after a long cardio workout, but it is still getting movement in (sort of a trick of the mind). I hope you are able to reach your goal! I fell off the deep end for a while and I'm trying to get back into things too
Thanks for this. Me too 5'4" and hover around the high 120s and low 130s. I do think building muscle mass is the next step and fully eliminating sugar and empty carbs. I got down to 119 a couple of years ago and I felt great at that weight but a few NYC dinners later and I lost my edge! For me I think I need to better balance diet and exercise. Just haven't been able to master a consistent exercise plan yet. I tried crossfit but pulled or strained a muscle so bad it took me outta the game and I didn't go back. I need more motivation for change. I live I'm NYC and food is how we socialize here so it is a struggle for me catching up with friends and being so restricted with my diet.0 -
I'm so glad I'm not the only one who feels stuck ! (not that I would wish that on anyone )
Everyone gets so annoyed with me for wanting the last little bit off, but I want it gone!! Stupid belly fat!!
I've been stuck between 138&140 for months. I want to be at 134. It's so close! But just not quite there.0 -
So I'm also about 5'4" also and I got stuck 2 years ago at 155 after creeping up 20 lbs in 2 years after menopause. I lost almost nothing on a calorie-restricted diet - 1000-1200cal, counted carefully. I found that too much sugar, even if the calories are on target, killed all progress. I dropped about a 1/2 lb a week over a year after cutting back from about 10X too much sugar to 2X, but still have jiggly belly and got stuck at around 130. I did have 3 kids, so I don't know how much of it is that, or that I've had a pronounced belly even at 115 (I always did have a sweet tooth, though). Right now I'm trying strict adherence to the sugar consumption recommendations, should probably look at my carbs, and am adding protein (via hemp protein powder - allergic to whey) while doing core and upper body workouts and stretches. Good luck!0
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I'm 5'4" and was stuck at 125-128lb for about a year. I broke through the plateau by primarily doing strength training and really increasing my protein intake. I was at a point where I just couldn't drop my calories any lower and still have it be sustainable. So I decided to gain muscle instead. I started with just progressive body weight exercises (I followed startbodyweight.com). Since I had never strength trained before, for the first three months or so I gained muscle and lost weight at the same time. That said, this is all just my personal experience.
The extra protein helped with muscle gain and also satiety. I didn't realize until I started tracking both my macros and my satiety levels how much of a difference protein makes. Other things that helped with satiety were eating a lot of vegetables (high volume, low calorie) and drinking water regularly.
Finally if you've been dieting for a very long time (like more than 3 months or so) and you're already pretty lean, then your body may need a break to rev the metabolism. I hear "carb cycling" is a method some people use. I'm not familiar with it myself but may be worth looking up to see if it works for you. Good luck!0 -
lucygliang wrote: »I'm 5'4" and was stuck at 125-128lb for about a year. I broke through the plateau by primarily doing strength training and really increasing my protein intake. I was at a point where I just couldn't drop my calories any lower and still have it be sustainable. So I decided to gain muscle instead. I started with just progressive body weight exercises (I followed startbodyweight.com). Since I had never strength trained before, for the first three months or so I gained muscle and lost weight at the same time. That said, this is all just my personal experience.
The extra protein helped with muscle gain and also satiety. I didn't realize until I started tracking both my macros and my satiety levels how much of a difference protein makes. Other things that helped with satiety were eating a lot of vegetables (high volume, low calorie) and drinking water regularly.
Finally if you've been dieting for a very long time (like more than 3 months or so) and you're already pretty lean, then your body may need a break to rev the metabolism. I hear "carb cycling" is a method some people use. I'm not familiar with it myself but may be worth looking up to see if it works for you. Good luck!
Good point. I have started to incorporate body weight and kettlebell workouts and protein powder since about January. But I have been at this almost a year. (not that I've been at 1200 cal that entire time!)
Taking a break from the low cal life for a few weeks and then bringing it back down may work. (I'll keep y'all updated)
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In glad I'm not to only one who gets frustrated I'm 5'4" and stay around 135-138... It's like I cant break it. I have a bad sweet tooth I have really been trying to Wrk but I think I need to really cut it all out. My goal is 125 I do cardio and lift weights... Will continue to work hard!2
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DorkothyParker wrote: »Headaches might be caused by a lack of electrolytes/dehydration. Carbs retain water, no water retention means you flush out electrolytes. If you do decide to give it a go, up your salt intake and take a magnesium supplement. There are a lot of FAQs out there that can explain this better than I can.
I have 1300 k/cal set (sometimes I wonder if it should be higher?) at 70% fat, 25% protein (this gives me about 70 grams of protein), and 5% NET carbs (<20 NET). It can be hard some days to eat that many calories as fat is so filling. It's a very rewarding way for me to eat. I have a ton of energy and I don't have to be hungry. I'm more even without the carb highs and lows as well.
http://keto-calculator.ankerl.com/ <--- macro calculator for those interested.
Not to be super nit-picky here, but I try to give good information and dispel myths that sometimes make their way around the internet. You are spot on when you say that dehydration and low electrolyte (especially salt levels) can give you headaches. Our bodies have very fine-tuned regulatory systems to buffer these changes to keep us within a range of equilibrium. Specifically, during a dehydrated or low blood pressure state, our adrenal glands will produce extra aldosterone and the hypothalamus/posterior pituitary gland will secrete ADH. Aldosterone acts on our kidneys to make sure that we aren't peeing out the water AND salt we need in our bodies at that crucial time. ADH has a similar function but acts only on water preservation (and will also constrict your blood vessels some to help maintain your blood pressure).
Long story short, when you are in a dehydrated state, your body will usually acutely act to retain the water and electrolytes (especially salt) that it has vs "flushing it out".
No hate on Keto or anything else! I'm totally behind drinking more water always and replacing electrolytes when it makes sense.0 -
I couldn't lose weight until I rearranged the content of my calories. 1200 cal/day of starchy stuff and absolutely nothing happens except that I get hypoglycemic and cranky - I'm 5'4" and got stuck at 155 a couple of years ago, despite calorie counting. I checked my diet and found out I was eating about 3X to 5X the sugar recommendation of 45g/day and not nearly enough protein. I stopped eating as much sugar (I got down to around 60g/day) and the weight came off easily at about 1/2 lb per week until it got stuck again around 130-135, but stayed level for over a year without trying. I ate far too much chocolate over the holidays and got up to around 140. I'm trying extra hard to get under 45g/day and the weight is coming off again, down to 130. I'm also taking the stairs instead of elevator at work every day and putting in a few extra steps (and being kind to my coworkers) by visiting the less-used ladies room on the next floor. Even if you have a sweet tooth, if you can cut way back for a couple of weeks your taste will adjust and you won't crave it as much.
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Thanks all for the input, I won't lie a lot of it is stuff I learnt along the journey and I've also had a week (2 weeks really ) from hell and eaten really badly due to some hormone based issues! So with a week untill my birthday party it's time to shake off this water weight and cake bloat to look hot! Low starch, no eating at work and yummy salad for me!0
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