I'm stuck.
matthewmalicoat
Posts: 21 Member
I started at 250 pounds. I lost 40. (Yea!) But for a long time now, I've been stuck at 210. And I keep fluctuating between 210 -220. Like a seesaw...up and down. I haven't changed my healthy eating habits, still exercise, and don't use any drugs of any kind. I've even tried to get stricter on my eating habits and tried more cardiovascular but nothing is working. It's been this way for the last 6 months. My goal is 170. I'm 5' 10" and will be 47 in a month. Any suggestions?
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Replies
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You must get stricter with your caloric intake-weighing the food before you eat it and not going wild on weekends and holidays.5
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Have you been adjusting calories as you lose weight? I'd refigure your calorie count at your new weight. What are your macros at?5
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As another member mentioned, have you refigured your calorie intake at your new weight? You also want to ensure you're eating enough each day. Sometimes when people hit a plateau they cut too far to shake it and end up on a seesaw.2
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1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.5 -
Have you been adjusting calories as you lose weight? I'd refigure your calorie count at your new weight. What are your macros at?healthygreek wrote: »You must get stricter with your caloric intake-weighing the food before you eat it and not going wild on weekends and holidays.
What they said. What kcals are you eating daily? Do you weight and count everything from lettuce to low kcal dressing? It is easy to get casual and misjudge portions - I have done this before.3 -
Have you been adjusting calories as you lose weight? I'd refigure your calorie count at your new weight. What are your macros at?
Well, to be honest, like I said before I mainly use the program to count my carbs for my diabetes type 1. I hate to sound dumb but I don't even understand what a macro is. I see it under my nutrition but I'm not sure what's the difference between macro and the others. I've got my cards set to the lowest that the program will let me set it. I'm always so enamored about the carbs that I don't even have anything to measure my calories.
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As another member mentioned, have you refigured your calorie intake at your new weight? You also want to ensure you're eating enough each day. Sometimes when people hit a plateau they cut too far to shake it and end up on a seesaw.
When it comes the calories, I'm afraid I'm lost. I have no idea how to figure calorie intake compared to my weight and height.
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diannethegeek wrote: »1. If it'sss than 3 weeks or so, don't sweat it! Normal fluctuations happen and sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.
So the first thing I need to do is buy me a scale. Will the scale also help me with my carbs? Also should I buy some kind of a tracker that tells me my calorie Intake/lost? Thank you so much for your advice and how neatly you laid out each subject. Thank you for your time.
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Amandajs232 wrote: »Have you been adjusting calories as you lose weight? I'd refigure your calorie count at your new weight. What are your macros at?healthygreek wrote: »You must get stricter with your caloric intake-weighing the food before you eat it and not going wild on weekends and holidays.
What they said. What kcals are you eating daily? Do you weight and count everything from lettuce to low kcal dressing? It is easy to get casual and misjudge portions - I have done this before.
I count everything that goes into my mouth. I have to. I will have to say that I'm not very good on judging the portions. And I know that KCAL is kilocalories but I don't understand it. Thank you for your time and replying.0 -
Well, you've been eating at maintenance if you've stayed at this same weight with these current habits.
Unfortunately, if you want to lose, you're going to have to cut your calories some more.
I'm assuming your diabetes is under control with medication so i won't touch on that.
All of the food we eat is made up of two things.
Macronutrients= These make up the bulk of our food and they're what provide us energy (calories). There are three different macronutrients which make up all of the food we eat. These are "Carbohydrates, Proteins, and Fats".
and
Micronutrients= these are only found in trace amounts and consist of all of the vitamins and minerals we need.
Since macronutrients are the only thing which provide us calories, by controlling total macronutrients you can control calories and vice versa.
I would recommend you get a food scale (they're cheap) and start actually logging your daily food. This will give you an idea of what you're consuming now and how you can make substitutions and eliminations to reduce the overall calorie intake of your diet.1 -
matthewmalicoat wrote: »As another member mentioned, have you refigured your calorie intake at your new weight? You also want to ensure you're eating enough each day. Sometimes when people hit a plateau they cut too far to shake it and end up on a seesaw.
When it comes the calories, I'm afraid I'm lost. I have no idea how to figure calorie intake compared to my weight and height.
Bingo! Go into goals, set your height, weight, and the rate of loss you're hoping for, and mfp will tell you your calorie goal...then learn how to weigh/measure your foods (there are very helpful links stuck at the top of this page and on the beginner page) and you're gold.
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I want to thank everybody for their kind replies and taking time out of their schedules to actually give me some advice. To me, people helping people is right up there with loving Thy Neighbor. The number one commandment in the Holy Bible. And I apologize if I don't understand some of the things that have been written or if I sound like I have no idea what I'm doing. I really don't have anybody else to reach out to so I decided to reach out to the community on here. I didn't even realize that was possible. Once again, thank each and everyone of you.
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Packaged foods should have calorie information - and carb/fat/protein information - on the package. Your carb needs for diabetes are relevant while other people don't need to focus on carbs. But to lose weight you need to eat less calories than your body uses in a day. Counting calories, and using MFP to do so, can help you get back to losing weight.
For items that are not packaged - such as raw ingredients like meat, vegetables, etc. - you can look up the nutrition information here. When searching in the database search for terms like 'USDA carrots' and look for an entry that shows information in grams/weight.
When you entered your information into MFP - height/weight/gender/age and that you want to lose weight, it should have given you a calorie target to aim for. Use this as a starting point. Keep an eye on your health/diabetes but also work to be more aware of the total calorie content you're consuming.1 -
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rainbowbow wrote: »Well, you've been eating at maintenance if you've stayed at this same weight with these current habits.
Unfortunately, if you want to lose, you're going to have to cut your calories some more.
I'm assuming your diabetes is under control with medication so i won't touch on that.
All of the food we eat is made up of two things.
Macronutrients= These make up the bulk of our food and they're what provide us energy (calories). There are three different macronutrients which make up all of the food we eat. These are "Carbohydrates, Proteins, and Fats".
and
Micronutrients= these are only found in trace amounts and consist of all of the vitamins and minerals we need.
Since macronutrients are the only thing which provide us calories, by controlling total macronutrients you can control calories and vice versa.
I would recommend you get a food scale (they're cheap) and start actually logging your daily food. This will give you an idea of what you're consuming now and how you can make substitutions and eliminations to reduce the overall calorie intake of your diet.
That was VERY well explained and I actually understand the difference and what you're saying I need to do.
Unfortunately, my diabetes has gone out of control recently. Have to see my Endo next week. I don't take pills, I'm on an insulin pump 24/7 since my pancreas no longer functions.
Thanks @rainbowbow. (Cool moniker)0 -
I'm sorry...but I'm still not grasping how and why to use the scale. What does it tell you?0
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When we measure in cups, we can be way off and likely to overestimate. The scale can measure your food in grams, which will be more accurate and a better way to keep closer tabs on the calories.
Depending on where you buy them they cost from 15 dollars at Target and Walmart to up to 35 dollars from various sellers on Amazon.1 -
Nice hat.
The reason to use a food scale is that, like RodaRose said above, you can measure accurately. I got mine for like 12 bucks on Amazon and now it is so much easier to figure out the calories, protein, fat, and carbs for my portions instead of estimating 12 almonds or 1/4 bell pepper or whatever. I actually package up serving size portions of my favorites in snack bags, premeasured at X grams each, so I can grab and go, and it's easy to record without weighing everything every single time.
Since you're diabetic, this will really help you with carb intake. I'm prediabetic and it has really helped me. Be sure to increase fat as you decrease carbs, so your body can use the fat as fuel. I eat a lot of eggs and avocados and nuts for this as well as meat and fish and full-fat dairy.
Good luck!2 -
matthewmalicoat wrote: »I'm sorry...but I'm still not grasping how and why to use the scale. What does it tell you?
here's a good video you can watch.
When you use a scale and log your food into your diary by the weight of the item the calorie information is much much much more precise.
https://www.youtube.com/watch?v=_6Il4BBBTJc
https://www.youtube.com/watch?v=vjKPIcI51lU 1 -
Nice hat.
The reason to use a food scale is that, like RodaRose said above, you can measure accurately. I got mine for like 12 bucks on Amazon and now it is so much easier to figure out the calories, protein, fat, and carbs for my portions instead of estimating 12 almonds or 1/4 bell pepper or whatever. I actually package up serving size portions of my favorites in snack bags, premeasured at X grams each, so I can grab and go, and it's easy to record without weighing everything every single time.
Since you're diabetic, this will really help you with carb intake. I'm prediabetic and it has really helped me. Be sure to increase fat as you decrease carbs, so your body can use the fat as fuel. I eat a lot of eggs and avocados and nuts for this as well as meat and fish and full-fat dairy.
Good luck!
@LokiGrrl , thanks for the compliment on the hat. It was actually my dad and mom's 50th anniversary and we set up a whole wedding since they didn't have a real wedding. At the last minute I threw on the hat and everyone seem to like it, so I went for it!
I really like your idea of "package up serving size portions of my favorites in snack bags, premeasured at X grams each, so I can grab and go, and it's easy to record without weighing everything every single time." I'm going to start doing that myself.0 -
rainbowbow wrote: »matthewmalicoat wrote: »I'm sorry...but I'm still not grasping how and why to use the scale. What does it tell you?
here's a good video you can watch.
When you use a scale and log your food into your diary by the weight of the item the calorie information is much much much more precise.
@rainbowbow , thank you for the videos. I'm a lot less confused now. I'm gathering from the videos, that you have to weigh each individual item. I'm still not sure how I would enter it into MyFitnessPal but I guess I'll learn. What do all of you do when you go out to a restaurant or a get together, like a family reunion? I'm sure you don't all bring your scales....do you?0 -
@callsitlikeiseeit , thanks for the chart, I downloaded it and printed it out, and hung it on my blackboard.1
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In addition to adjusting your caloric intake for your lower weight, you also have to adjust your burn numbers for cardio. Number of calories butned is directly Related to your weight.0
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matthewmalicoat wrote: »Amandajs232 wrote: »Have you been adjusting calories as you lose weight? I'd refigure your calorie count at your new weight. What are your macros at?healthygreek wrote: »You must get stricter with your caloric intake-weighing the food before you eat it and not going wild on weekends and holidays.
What they said. What kcals are you eating daily? Do you weight and count everything from lettuce to low kcal dressing? It is easy to get casual and misjudge portions - I have done this before.
I count everything that goes into my mouth. I have to. I will have to say that I'm not very good on judging the portions. And I know that KCAL is kilocalories but I don't understand it. Thank you for your time and replying.
If you are looking to keep an eye on carbs check out dietdoctor.com its a website that about low carb high fat (LCHF) eating. You might want to try LCHF, but even if you don't its got good info on high carb and low carb foods. You might be surprised where they hide. I have lost 80 pounds since January this year doing LCHF without exercise.0 -
matthewmalicoat wrote: »rainbowbow wrote: »matthewmalicoat wrote: »I'm sorry...but I'm still not grasping how and why to use the scale. What does it tell you?
here's a good video you can watch.
When you use a scale and log your food into your diary by the weight of the item the calorie information is much much much more precise.
@rainbowbow , thank you for the videos. I'm a lot less confused now. I'm gathering from the videos, that you have to weigh each individual item. I'm still not sure how I would enter it into MyFitnessPal but I guess I'll learn. What do all of you do when you go out to a restaurant or a get together, like a family reunion? I'm sure you don't all bring your scales....do you?
No, i don't atleast. But the times i eat out are few and far between for this exact reason. I think it's been nice though, because going out to eat is actually a treat and more important to me now than it was before. I don't go to cheap places anymore, if i'm going out, it's going to be something i reeeeaaaallly love!
Something i'll do (which i don't think is an option for you) is i'll fast the day i know i'm going to go out to eat/eat a huge amount of calories which i know i can't track. This way i can eat what i want without worrying about it.
My advice though is to learn to make good choices while you're out and make those times less frequent. It is very easy to undo a week's worth of calorie deficit on one bad meal.0 -
Please read if you have a minute or two. Not sure how many will take the time to read this, but here it goes.
I know most of you are probably wondering, "why is he so concerned about losing more weight after he has been using MFP for a year?" Well,I'll try to make the answer short. I have a number of diseases, and have been told that I'm dying but i will die a slow and possibly painful death. They say I'm dying from the inside because, due to my illnesses, they are attacking my organs, one by one, and shutting them down. That was 3 years ago, and here I Am still alive. Although, I can see and feel the decline getting faster and worst every year. I have diseases such as;
Hypertension, Type 2 Diabetes that turned into Type 1 Diabetes and was put on an insulin pump, Permanent Erectile Dysfunction (embarrassing to admit but it's affecting my marriage. maybe TMI, I've had 3 Heart Attacks and my first one was called the widowmaker heart attack (9 out of 10 males die), Hypercholesterolemia, CAD/Atherosclerosis/Hypercalcemia, Anxiety/Depression, Kidney Stones , Fibromyalgia, Peripheral Neuropathy/Small Fiber Neuropathy, Nearsighted - Prescription Glasses, "Acute Pancreatitis/ Duodenitis/High Calcium & Creatinine Levels/Impaired Kidney Function, Urethral Stricture, Diverticulosis, on top of Type 1 Diabetes (t:slim Insulin Pump - No Pills).
I know most of you probably think..."why even try," but I have a family and other obligations in my life and I'm not ready to give up yet. That's why I decided to get more serious about about losing weight. I figure weight loss could help me with A LOT of my disabilities and give me a little longer to live. Of course, it didn't help when my dad died last year. So, I've been in a slump. I can't tell you how much it means to me to have some kind of support that will help me drop this weight. Remember though, I'm dealing with several illnesses and it might take me time to reply or figure out how to do this correctly. I give a great big, THANK YOU, to all that have helped me and I hope I don't scare anyone off by this post. As a matter of fact, I would like to have as many supporters and friends, (because I think of anyone who helps as a dear friend) , as I can get. I scare a lot of people off because they either don't want to deal with someone like me, or they lose patience with me. Which I'm use too after 3 years, but still not quitting for helpful support or true friends. I DON'T WANT TO BE A PITY CASE, I want to be a normal person, looking for advice and guidance.
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Good on you. Keep fighting.
Straight up, I can't relate to you on basically all of this (nearsighted and anxiety I know but the rest I hope I never experience). But I can commend you for fighting.
The best way you can keep yourself healthy is by making informed decisions. Keep reading and researching about the best ways for you to lose weight. Adjust you calories to your weight, or even go see a dietician and work out a plan with them. Measuring and weighing your food, learning about and counting macros, and taking care of yourself.
I'm so in awe that you're fighting so much, and you don't seem like you're going to give up. You can let your illnesses influence your life, but you shouldn't let them be your entire life. Keep going, because this will make a difference and the more informed decisions you can make, the better.1
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