7-month plateau - getting desperate
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Aside from all the great food/logging advice, have you tried changing one day to another sport? It might just give you an extra boost alongside upping your logging accuracy. It usually does works well for me.
I often double up on my sports, I run to and from karate for instance, using it as an extra warm up/cool down, it's only a couple of k away and then do 30 mins of yoga when I get home (roughly 3 hours of sports). To do this, I cut a running day and added in triathlon. I now do 2 sessions of karate (only run to 1). I then started rollerderby 2 days a week. Gave up triathlon (roads in a *kitten* state so can't safely bike anymore, still swim) I now have 1 session of pt a week, triathlon swim training regime as warm down. I might also now be taking up fencing (husband badgering me to join), losing 1 roller derby practice a week.
As these changes happened, my body and diet have changed with it. Might be worth a slight change of regime to see if it helps? Can't hurt surely.
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Something's off. If you were truly eating as little as you are tracking (most days I saw were around 1000 calories) and training for a marathon, you would be losing weight at a scary fast pace. (Never mind how you would have the energy to train.)6
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It may help you understand what your calorie goal should be to get the result you are looking for. Also you NEED to be 100% dedicated to your logging if you are going to understand what you are doing/doing wrong.
^This.
When I was heavier I lost weight with the portion plate method. When there is only 10-20 pounds left to goal the weighing is important. Before MFP and weighing I thought that I was only eating ~1500 calories a day but was shocked when I discovered upon weighing and logging that it was closer to 1800! That is maintenance range for me. Weighing will help you find those "lost" calories. Plus it is easy to get portion creep and not even notice.2 -
Something's off. If you were truly eating as little as you are tracking (most days I saw were around 1000 calories) and training for a marathon, you would be losing weight at a scary fast pace. (Never mind how you would have the energy to train.)
That's why I'm puzzled. I average 30-50miles a week with speedwork once a week. I get a good pace going - about 7 to 8 min pace. I eat a high carb snack 30 min before runs for energy. I can never go low carb because of the training.
I will start weighing food before logging but so far I really do try to log everything at least by portion size/volume. Does it really matter THAT much if I logged 5 strawberries as # berries vs grams? Still, nothing. No loss whatsoever. Not even inches. Im getting faster, running further and lifting heavier though. So at least some progress somewhere.0 -
SusanMFindlay wrote: »Feeding the OP fatlogic is terrible advice. "Eat more" is never the answer to scales not moving
It's not "fatlogic" to point out that if the OP is really only consuming 700-900 calories per day, they may have significantly slowed their metabolism and need to work on fixing that before they start worrying about weight loss. Are you seriously advising the OP to reduce their caloric intake further?
Before worrying about that, though, make sure that the calories reported are actually complete and accurate.
It's fatlogic because there's no such thing as super slow metabolism from calorie restriction. Your BMR does go down as you lose weight, but that's not the same thing as what you might be thinking of.4 -
Something's off. If you were truly eating as little as you are tracking (most days I saw were around 1000 calories) and training for a marathon, you would be losing weight at a scary fast pace. (Never mind how you would have the energy to train.)
I must also add that I have maintained at 120-123lb for the past 3 years, training at similar intensity. I used to eat at least 2,000/day (probably more.. never counted calories). Between last December to this February I gained 8 lb. I thought it was the holidays, so I cut back significantly for racing season, started counting calories - even if I didn't log accurately, I know for a fact that I am eating much less than I have over the past 3 years. So it's all VERY strange.
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SusanMFindlay wrote: »Feeding the OP fatlogic is terrible advice. "Eat more" is never the answer to scales not moving
It's not "fatlogic" to point out that if the OP is really only consuming 700-900 calories per day, they may have significantly slowed their metabolism and need to work on fixing that before they start worrying about weight loss. Are you seriously advising the OP to reduce their caloric intake further?
Before worrying about that, though, make sure that the calories reported are actually complete and accurate.
Well, it's impossible for the OP to not lose weight if truly consuming 700-900 calories per day, let alone running and other exercising on top of it. (Not picking on you OP - studies show people commonly underestimate their calories by 1/3.)
Also, while one's metabolism is slowed after dieting, that doesn't put one into "starvation mode" or other unable to lose weight mode.
I usually trot out the Minnesota Starvation Experiment at this point but have something more current.
Because there are food shortages in Venezuela, people are eating less, and losing weight. I heard a story on NPR about a Venezuelan reporter who returned home after working in the EU for some time and was shocked to see the weight his parents had lost...unintentionally...due to the food shortages.
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amyrebeccah wrote: »Something's off. If you were truly eating as little as you are tracking (most days I saw were around 1000 calories) and training for a marathon, you would be losing weight at a scary fast pace. (Never mind how you would have the energy to train.)
That's why I'm puzzled. I average 30-50miles a week with speedwork once a week. I get a good pace going - about 7 to 8 min pace. I eat a high carb snack 30 min before runs for energy. I can never go low carb because of the training.
I will start weighing food before logging but so far I really do try to log everything at least by portion size/volume. Does it really matter THAT much if I logged 5 strawberries as # berries vs grams? Still, nothing. No loss whatsoever. Not even inches. Im getting faster, running further and lifting heavier though. So at least some progress somewhere.
Let me ask you this. What would you rather it be? Something tiny and easy to fix (if a teeny bit embarrassing) such as portion accuracy? Or a huge problem such as a major metabolic disorder?
Not sure I follow your logic.. I was under the impression that I should weigh my food because I might be under-estimating caloric intake and eating more than I thought; by weighing, I am supposed to be eating less. If you are saying my current status quo could cause a major metabolic disorder, how will eating even less - through weighing - prevent that from happening?0 -
Something's off. If you were truly eating as little as you are tracking (most days I saw were around 1000 calories) and training for a marathon, you would be losing weight at a scary fast pace. (Never mind how you would have the energy to train.)
I must also add that I have maintained at 120-123lb for the past 3 years, training at similar intensity. I used to eat at least 2,000/day (probably more.. never counted calories). Between last December to this February I gained 8 lb. I thought it was the holidays, so I cut back significantly for racing season, started counting calories - even if I didn't log accurately, I know for a fact that I am eating much less than I have over the past 3 years. So it's all VERY strange.
Quite the thread. As everyone said, you need to log VERY accurately. It matters.
However - using calculators is guessing at best. Metabolisms change as we age and for other unknowable reasons.
Go get a DEXA scan so you know exactly what your body comp is and an RMR test so you know that number exactly, too.
Use the DEXA scan to adjust your protein intake to the percentage that results in 1 gram per pound of lean body mass or slightly more. Set your MFP calorie goal to your RMR minus 500. Use the calories from your Garmin watch (or whatever you use), NOT the MFP calorie estimates and EAT THEM BACK.
You will lose a pound a week while maintaining positive nitrogen balance and increasing performance as long as you're not attempting some low fat nonsense. Retest DEXA and RMR every 6-12 weeks, depending on how fast you perceive your body is changing, or however often you need to feel like you are not lost or guessing.
Edit: Your training is not an obstacle to going low carb. I train very heavy in the weight room twice a week and get four days of running/biking/mountaineering on 10% carbs or less. Being bonk-proof is a wonderous thing.1 -
If it's not working, you have to try something else.
Notwithstanding the mantra here that a calorie is a calorie, is a calorie, why don't you try increasing your fat intake, and try eliminating carbs from grains, potatoes, rice and cereal.
Yes, I am suggesting a high-fat, low-carb diet (but you can still get all the carbs from green vegetables and some berries). Many are having success with the HFLC lifestyle. Do your own diligence on Google and YouTube.
If it works, great. If it doesn't, no harm done. But just doing what you are doing and not making progress means you have to try something else. The notion that you are grossly under-counting calories seems absurd.2 -
Do your own diligence on Google and YouTube.
Coz everything there is gospel!1 -
amyrebeccah wrote: »amyrebeccah wrote: »Something's off. If you were truly eating as little as you are tracking (most days I saw were around 1000 calories) and training for a marathon, you would be losing weight at a scary fast pace. (Never mind how you would have the energy to train.)
That's why I'm puzzled. I average 30-50miles a week with speedwork once a week. I get a good pace going - about 7 to 8 min pace. I eat a high carb snack 30 min before runs for energy. I can never go low carb because of the training.
I will start weighing food before logging but so far I really do try to log everything at least by portion size/volume. Does it really matter THAT much if I logged 5 strawberries as # berries vs grams? Still, nothing. No loss whatsoever. Not even inches. Im getting faster, running further and lifting heavier though. So at least some progress somewhere.
Let me ask you this. What would you rather it be? Something tiny and easy to fix (if a teeny bit embarrassing) such as portion accuracy? Or a huge problem such as a major metabolic disorder?
Not sure I follow your logic.. I was under the impression that I should weigh my food because I might be under-estimating caloric intake and eating more than I thought; by weighing, I am supposed to be eating less. If you are saying my current status quo could cause a major metabolic disorder, how will eating even less - through weighing - prevent that from happening?
You should weigh your food because you might be underestimating caloric intake, but you seem really annoyed with the notion that you might be underestimating calorie intake, and continually minimizing the impact that might have on your log. You aren't just eating strawberries, you're eating rice and chicken and pineapple and a ton of other things that can be more accurately logged by weighing.
I am in no way saying what you are doing could cause a metabolic disorder (largely because I don't think you're eating as little as you think you are), but you are so resistant to the notion that this is a simple logging problem, it almost sounds like you want it to be something medical.
Nah, I know it's not medical. Ruled that out a while ago, as I mentioned in the first post. Not exactly resistant to weighing.. I am probably just a little incredulous that the lack of weighing can lead to SUCH high miscalculation. At least 4 days a week, I log about 1200cal of food, and burn 400-800cal from running. That's a net caloric intake of 400-800 cal. I would need to be underestimating nearly 1000cal for that day to be at maintenance level. So.. Just a little hard to believe, that's all.0 -
So nobody thinks that I should take a temporary break from dieting, increase caloric intake for a week by a few hundred kcal, and let the metabolism recover? The consensus seems to be that it's "fatlogic" and "broscience"?0
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So nobody thinks that I should take a temporary break from dieting, increase caloric intake for a week by a few hundred kcal, and let the metabolism recover? The consensus seems to be that it's "fatlogic" and "broscience"?
Read my post above. I actually think you could be undereating, but without the testing I mentioned you're still guessing.
If you don't want to do the tests, then sure, consider taking a break. It will be good for your state of mind if nothing else.
You can also consider my and gonetothedogs19's advice to try LCHF. I train very hard and very successfully on a low carb approach.
Good luck.0 -
Majcolorado wrote: »So nobody thinks that I should take a temporary break from dieting, increase caloric intake for a week by a few hundred kcal, and let the metabolism recover? The consensus seems to be that it's "fatlogic" and "broscience"?
Read my post above. I actually think you could be undereating, but without the testing I mentioned you're still guessing.
If you don't want to do the tests, then sure, consider taking a break. It will be good for your state of mind if nothing else.
You can also consider my and gonetothedogs19's advice to try LCHF. I train very hard and very successfully on a low carb approach.
Good luck.
Thanks! Yeah I think I will go get my basal metabolic rate tested. As for LCHF.. I tried a few weeks of low carb but I have no energy to train.. I would bonk out at 3 miles.. Lol. I did read that the body can be trained to use fat as a source of energy by going low carb, which can be very beneficial for endurance sports.. So probably worth trying again.0 -
I'm currently training for a marathon an losing at 2300 calories a day. I feel like there's something you're not logging everyday. Maybe you think, "oh I ran 15 miles today so I don't have to log that,"
I would die in training if I ate as little as you do on some days.2 -
Thanks guys. I think the biggest takeaway is the reality check that the numbers don't make sense. I will log more diligently and provide updates in a month. Closing my diary now. Appreciate all the input!0
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I am in the same situation and of course really frustrated. I run marathon, I train hard and I am slightly under my calorie goal everyday, after over a month I didn't loose weight, if worse I got one kg more. In disbelieve I wrote to K. Aleisha Fetters, one of MFP nutritionist and I got the answer:
" You may not be consuming enough calories to loose weight. If the deficit is too big gaining weight is very possible because your body is slowing down the metabolic rate..." The problem is I can't eat more I don't feel like, or it may be an unconscious fear of gain more weight. I don't know just still frustrated but I'll keep trying.3 -
mauranykanen534 wrote: »I am in the same situation and of course really frustrated. I run marathon, I train hard and I am slightly under my calorie goal everyday, after over a month I didn't loose weight, if worse I got one kg more. In disbelieve I wrote to K. Aleisha Fetters, one of MFP nutritionist and I got the answer:
" You may not be consuming enough calories to loose weight. If the deficit is too big gaining weight is very possible because your body is slowing down the metabolic rate..." The problem is I can't eat more I don't feel like, or it may be an unconscious fear of gain more weight. I don't know just still frustrated but I'll keep trying.
I hear ya.. How much weight do you have to lose?0 -
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mauranykanen534 wrote: »I am in the same situation and of course really frustrated. I run marathon, I train hard and I am slightly under my calorie goal everyday, after over a month I didn't loose weight, if worse I got one kg more. In disbelieve I wrote to K. Aleisha Fetters, one of MFP nutritionist and I got the answer:
" You may not be consuming enough calories to loose weight. If the deficit is too big gaining weight is very possible because your body is slowing down the metabolic rate..." The problem is I can't eat more I don't feel like, or it may be an unconscious fear of gain more weight. I don't know just still frustrated but I'll keep trying.
Oh boy. And this is why we recommend seeing dietitians, who have much more training, over nutritionists.
Undereating does not cause you to not lose weight.
While one's metabolism is slowed after dieting, that doesn't put one into "starvation mode" or other unable to lose weight mode.
I usually trot out the Minnesota Starvation Experiment at this point but have something more current.
Because there are food shortages in Venezuela, people are eating less, and losing weight. I heard a story on NPR about a Venezuelan reporter who returned home after working in the EU for some time and was shocked to see the weight his parents had lost...unintentionally...due to undereating during the food shortage.2 -
mauranykanen534 wrote: »I am in the same situation and of course really frustrated. I run marathon, I train hard and I am slightly under my calorie goal everyday, after over a month I didn't loose weight, if worse I got one kg more. In disbelieve I wrote to K. Aleisha Fetters, one of MFP nutritionist and I got the answer:
" You may not be consuming enough calories to loose weight. If the deficit is too big gaining weight is very possible because your body is slowing down the metabolic rate..." The problem is I can't eat more I don't feel like, or it may be an unconscious fear of gain more weight. I don't know just still frustrated but I'll keep trying.
You mean this person with a masters in journalism?
http://www.kaleishafetters.com/about/2 -
BreezeDoveal wrote: »mauranykanen534 wrote: »I am in the same situation and of course really frustrated. I run marathon, I train hard and I am slightly under my calorie goal everyday, after over a month I didn't loose weight, if worse I got one kg more. In disbelieve I wrote to K. Aleisha Fetters, one of MFP nutritionist and I got the answer:
" You may not be consuming enough calories to loose weight. If the deficit is too big gaining weight is very possible because your body is slowing down the metabolic rate..." The problem is I can't eat more I don't feel like, or it may be an unconscious fear of gain more weight. I don't know just still frustrated but I'll keep trying.
This sounds right. When you're excessively stressed by trying too hard to loose, cortisol goes up and causes squishy fat inflammation. The fat cells fill with water to defend themselves against themselves. This ramps up their metabolic rate making them more actively able to scavenge available nutrients.
You could also try a lot of vitamin c or turmeric to see if you can reduce the inflammation.
The what now?1 -
mauranykanen534 wrote: »I am in the same situation and of course really frustrated. I run marathon, I train hard and I am slightly under my calorie goal everyday, after over a month I didn't loose weight, if worse I got one kg more. In disbelieve I wrote to K. Aleisha Fetters, one of MFP nutritionist and I got the answer:
" You may not be consuming enough calories to loose weight. If the deficit is too big gaining weight is very possible because your body is slowing down the metabolic rate..." The problem is I can't eat more I don't feel like, or it may be an unconscious fear of gain more weight. I don't know just still frustrated but I'll keep trying.
It is extremely common to gain weight from marathon training due to, "runger." You feel like since you just ran 17 miles you can eat what ever you want and you won't gain anything. Unfortunately, that's not the case and you should still log everything you consume.
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I hit a plateau a few weeks ago and even gained some weight back. I logged all my food accurately and exercised 3 times a week.
As I saw my doctor, he realised I was only eating about 800 to 1000 calories a day when I needed 2400 call to maintain my weight according to his calculations. He told me that my body was on starvation mode and that I needed to fuel it properly by increasing my caloric intake to at least 1200. After the first week, I didn't lose or gain any weight but it's been two weeks now and I've lost 3 pounds.
Hope it helps...0 -
Starvation mode is a myth. If you were undereating you'd lose weight1
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I hit a plateau a few weeks ago and even gained some weight back. I logged all my food accurately and exercised 3 times a week.
As I saw my doctor, he realised I was only eating about 800 to 1000 calories a day when I needed 2400 call to maintain my weight according to his calculations. He told me that my body was on starvation mode and that I needed to fuel it properly by increasing my caloric intake to at least 1200. After the first week, I didn't lose or gain any weight but it's been two weeks now and I've lost 3 pounds.
Hope it helps...
Wow, this is news to me. Thank you for sharing!
<runs off to buy a box of chocolate eclairs to fend off starvation mode>1 -
I hit a plateau a few weeks ago and even gained some weight back. I logged all my food accurately and exercised 3 times a week.
As I saw my doctor, he realised I was only eating about 800 to 1000 calories a day when I needed 2400 call to maintain my weight according to his calculations. He told me that my body was on starvation mode and that I needed to fuel it properly by increasing my caloric intake to at least 1200. After the first week, I didn't lose or gain any weight but it's been two weeks now and I've lost 3 pounds.
Hope it helps...
Wow, this is news to me. Thank you for sharing!
<runs off to buy a box of chocolate eclairs to fend off starvation mode>
To this author, and a few others above -- there is no need to be sarcastic. Annananew was just describing her personal experience - and I have heard similar stories so she's not an isolated case. I am not denying that calorie reduction is the most logical way to lose weight, but I think we should not be blind to other confounding factors that new research has uncovered such as hormones, intestinal microbial flora, etc. And as this article ("Why you can't lose weight on a diet; New York Times) points out, these factors are not just fluff.
Let's learn from each others' experiences with an open mind.
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I hit a plateau a few weeks ago and even gained some weight back. I logged all my food accurately and exercised 3 times a week.
As I saw my doctor, he realised I was only eating about 800 to 1000 calories a day when I needed 2400 call to maintain my weight according to his calculations. He told me that my body was on starvation mode and that I needed to fuel it properly by increasing my caloric intake to at least 1200. After the first week, I didn't lose or gain any weight but it's been two weeks now and I've lost 3 pounds.
Hope it helps...
Wow, this is news to me. Thank you for sharing!
<runs off to buy a box of chocolate eclairs to fend off starvation mode>
To this author, and a few others above -- there is no need to be sarcastic. Annananew was just describing her personal experience - and I have heard similar stories so she's not an isolated case. I am not denying that calorie reduction is the most logical way to lose weight, but I think we should not be blind to other confounding factors that new research has uncovered such as hormones, intestinal microbial flora, etc. And as this article ("Why you can't lose weight on a diet; New York Times) points out, these factors are not just fluff.
Let's learn from each others' experiences with an open mind.
Not sure why you thought I was not sincere. It is great news if true because I can eat more and loose weight. I can even have a treat that I like. Of course I am excited. Why is that sarcasm?0 -
I hit a plateau a few weeks ago and even gained some weight back. I logged all my food accurately and exercised 3 times a week.
As I saw my doctor, he realised I was only eating about 800 to 1000 calories a day when I needed 2400 call to maintain my weight according to his calculations. He told me that my body was on starvation mode and that I needed to fuel it properly by increasing my caloric intake to at least 1200. After the first week, I didn't lose or gain any weight but it's been two weeks now and I've lost 3 pounds.
Hope it helps...
Wow, this is news to me. Thank you for sharing!
<runs off to buy a box of chocolate eclairs to fend off starvation mode>
Your username suggests you aren't running anywhere.
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