advice please - diary open

Hi,

I looked at your diary. It looks fine to me. It seems you're accurately logging stuff.

2lbs in 6 weeks little indeed. But maybe 1450 on average is a bit high for your current weight.
Lets assume your maintenance is similar to mine (I'm taller - 5'7 but I move very little cos of health issues and I'm 156lbs at the moment). My maintenance from both formulas online and mine own calculations from the dieting experience (lots of excel tables here ) is around 1700 cal a day. So if yours is 1700 (just assume it is for a while) then you make an average of 250cal deficit a day.
So for 6 weeks that is about 10500 cal. With 3500cal/lbs this is 3lbs in total. So if your maintenance calories are actually close to mine it is possible to be losing only a little.
I've lost just above 3 lbs the last month with 1700 maintenance on average and eating on average 1300cal/day.

Change settings to one half pound loss per week and keep days consistent. Try that for a month.
If you can, do a progressive weight lifting routine. You will look and feel great.

I'm 5'3" and I've been losing 1lb/week. I started at 154 and I'm currently at 142 in 3 months. You can look at my diary.

StaPositv wrote: »

I did not look at your diary. However, in reading your post, I did notice that your exercise regimen lacks strength training. You don't need to lift like a body builder; just using light weights and a variety of arm curls, shoulder exercises, and back exercises with 12-15 repetitions can build lean muscle. Lean muscle will help make your cardio workouts like swimming and walking more effective in burning fat. Plus, as a peri-menopausal woman, you will want to build lean muscle to prevent bone loss (osteoporosis). This should help you end the plateau. As you get stronger, you can gradually increase the weight. Change up the exercises (type, intensity, length), so it doesn't become "routine" for your body and hopefully will prevent future plateaus.

So much not true in this post...mostly what is bolded.

You do not build lean muscle doing 12-15 reps of light weights.

You build muscle by doing a progressive load lifting program and a calorie surpluse or eating at maintenance or just below and doing the lifting (recomp)

Keeping muscle at this point is what is a good thing...and to do that resistance training of the whole body not just arms and back is important.

Changing up exercises is not necessary either.

Aurora1511 wrote: »

Having looked at your profile, it's quite clear that you are going way over on your 'fat' each day. Some days you are eating double what is recommended. Reign in the fat content and you should see a difference on the scales. Sticking to your calorie target only works if you keep an eye on what those total calories are actually made up of.

No true at all. Calorie deficit is all that's needed.

One of the things I like to look at as well is sodium. I don't think the sodium on some of your entries are correct which makes me wonder if those entries are correct. High sodium can mess with the scale as your body retains and releases water. It all works itself out in the end. Just keep at it though, weight loss isn't linear.