Can someone look at my diary? 4 week Plateau :(
napilibay
Posts: 121 Member
Hi all, I'm 5'5, 157 female. I had been losing when I started my boxing class in December and eating about 1400 calories the days I worked out (5 days) . I burn on average 500 calories per work out based on my heart rate monitor. But I'm now on a 4 week Plateau so I assume it's my diet or my body too used to the workouts? Can someone take a look at my diary and offer any advice? Thanks
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Are you counting everything? Especially stuff like: mayo, ranch, oil (from cooking), alcohol... etc. can add up to a lot of missed calories.0
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What is your workout/boxing frequency? How many times per week do you burn that 500 calories per?
Your food choices over the few days look reasonable. There's no glaring clues about sloppy measuring. You appear to be using a scale.
How does your Report for weight look? Is it basically a horizontal sawtooth pattern, or does it have pronounced hills and valleys such that one recent day happens to be the same as a day 4 weeks ago?0 -
I see a lot of "1 apple" or "1 cup of this" or 1/2 cup of that". Do you actually weigh these things? That could account for 2-300 extra calories a day.8
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I know your diary is probably "open" but I don't see a way to see it?0
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You're eating more than you think you are. A lot of measurements in "cups" "slices" that kind of thing. It's not very accurate.4
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Are you absolutely sure about that 500 calorie burn? How long is the workout and what does it involve? A lot of people seem to find heart rate monitors inaccurate unless they are set up absolutely correctly.3
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Also, you're not far off a healthy weight, if you're only weighing once a week you might be missing new lows. No harm in tightening up your logging though in the meantime.0
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It's your food logging.
Measuring by tbsp, cups and packaging servings is not accurate. You can be eating 300 calories more a day than you think. Take your bananas as example. Mine vary in calories by 50 each time, you log 44 calories every time. And the nut butter is even worse. How many nuts do you eat because 28g is only around 3 brazil nuts?
Either buy a food scale or knock 50 calories a day off each week until you start losing.
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Hi napilibay I took a quick look at your Diary and wonder how can you fill in Tuesdays details before 6 am local time.0
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OK thanks0
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RuNaRoUnDaFiEld wrote: »It's your food logging.
Measuring by tbsp, cups and packaging servings is not accurate. You can be eating 300 calories more a day than you think. Take your bananas as example. Mine vary in calories by 50 each time, you log 44 calories every time. And the nut butter is even worse. How many nuts do you eat because 28g is only around 3 brazil nuts?
Either buy a food scale or knock 50 calories a day off each week until you start losing.
Thanks, as for nuts, I weigh those each time to the gram. As for cups and tbsp, I'll try to weigh those... Thanks1 -
CattOfTheGarage wrote: »Are you absolutely sure about that 500 calorie burn? How long is the workout and what does it involve? A lot of people seem to find heart rate monitors inaccurate unless they are set up absolutely correctly.
I use a polar heart rate monitor with chest strap. Workouts are 60 min each and my burn ranges from 500-600.0 -
JeromeBarry1 wrote: »What is your workout/boxing frequency? How many times per week do you burn that 500 calories per?
Your food choices over the few days look reasonable. There's no glaring clues about sloppy measuring. You appear to be using a scale.
How does your Report for weight look? Is it basically a horizontal sawtooth pattern, or does it have pronounced hills and valleys such that one recent day happens to be the same as a day 4 weeks ago?
4x week I burn around 500-550 for 60 minutes. There's a 75 minute class where I can burn over 700. I've been weighing daily lately and it fluctuates a half pound to a pound daily. Thanks0 -
Looking at your logs:
You're not eating 100% of your exercise calories, so even if the calorie burn is inflated you're covering that.
Improve accuracy in your logging and give it more time. Food scale for everything solid. Estimating and cups can lead to +50 cals here, +75 there and that can add up to eating at maintenance. I suspect though that in the next 1, 2 weeks you'll see a drop. That its just some temporary water weight giving you issues.
Be sure to keep your weighins in the same format. Meaning same time of day, some level of clothing, etc. Never compare a 2pm weighin one week to a 7am weighin the next week for example. And make sure your scale has fresh batteries if its been a while since you've changed them.1 -
With really intense workouts you are most likely changing in physical size rather than seeing the scale drop. How about measuring, and taking pictures to see if things aren't really "changing"... You can still weigh every day of course.0
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I can't see your diary but 99% of the plateau issues I've seen are due to logging problems. Definitely work on getting your logging accurate. Food scale for ALL solids. Measuring cups/spoons for all liquids. Use the recipe builder, use accurate entries, be careful with the exercise calories, log every single thing that passes your lips. Good luck! Sounds like with a little tweaking of your logging you'll be doing great!0
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Hi napilibay I took a quick look at your Diary and wonder how can you fill in Tuesdays details before 6 am local time.
I fill in a whole WEEK in advance. Pre-logging helps me keep on track. "No, I'm going to have what I planned, I already logged it. No, I'm not going through the drive-thru today, I will go home and eat that pre-logged meal."2 -
NatashiaGonzalez wrote: »With really intense workouts you are most likely changing in physical size rather than seeing the scale drop. How about measuring, and taking pictures to see if things aren't really "changing"... You can still weigh every day of course.
Hi yes you're right I've lost a lot of inches but I need to get rid of weight too
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Your diary is closed.
If your period is due soon, you might just be retaining water.0 -
If you're fitting into smaller clothes/losing inches: then you are losing fat. Sounds like an increase in water weight is masking the results on the scale. Drink plenty of water to offset high sodium, and be patient. If the water weight is from TOM/hormones or muscle fatigue it will pass soon.0
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Have you adjusted your heartrate meter for your specific maximum heartrate? If not your measurements are likely very off. I do work out a lot, but honestly, there's no way I could burn 500-700kcal in a one-hour workout, and you are not really heavy. Say your maximum heartrate is higher than what your watch uses as standard then your calorie measurements will be higher as your heartrate is higher than expected. Makes sense?
Also, if you're not doing steady state cardio (run at same speed for example) then your measurements are likely too high as well. Imagine you lift up a heavy weight 5 times. Your heartrate shoots up. You finish your exercise and rest for a moment but your heartrate is still high and needs a while to decrease. Thus while you burn no extra calories your heartrate meter still measures those.0
This discussion has been closed.
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