Frustrated! Suggestions?
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jwat90
Posts: 178 Member
I'm so frustrated. I'm 45 yrs old. I'm staying under my calories and exercising 3-5 times a week and my weight won't go down! In the past several weeks (and i mean like 4-5 weeks) I've only lost like a pound. I'm doing what I'm supposed to but I'm not losing weight. It's hard to keep on track when I'm not seeing results on the scale. Any suggestions?
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There could be a number of reasons however I am at a plateau right now. My plan is to add 1 cheat meal in a week as a refeed day, I believe my body has adapted to my decrease in calories and consistency with both that and my workouts. I am going to continue with the workout plan that was given to me because I love it and am seeing change and definition in my body. Stay strong. We can do it!4
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Several suggestions, have you taken photos and measurements? Sometimes the scale just doesn't act right and is not the best guide to monitor our progress. Also, if you are working out you might need to eat some of your exercise calories, I know . . . it's the eat more to weigh less thing but it really works. Also, are you monitoring your macros, we are not at that age where we can eat less and weigh less, we have to eat smarter to look great
The CICO is a general guide, sorry not a true reality for every body.
I have been at that place and looking at photos side by side, I could see the difference that the scale could not show me. I recently tried on some items in my closet and to my surprise even up 10 lbs I look better in them now than I did 10 lbs ago - better curves, since I have been doing more strength training. Though, I still hate those 10 lbs
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I haven't tried pulling out some of my smaller clothes in the back of my closet. I've been afraid to, but maybe they will fit a little better. I'll give the pics & measurements a try too. Thank you for taking the time to help me.1
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Try changing workouts and your diet.
Sometimes our bodies need to be switched up.
Change is good.3 -
I'll try that too. Thanks!0
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Hug. That's what is difficult about weight loss.0
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Double check your daily calorin count and make sure you weigh and log everything. Re-check your daily calorie needs to make sure you are at the right intake. It will go down as you lose weight. Evaluate your exercise calorie burn as it may have gone down as you got fitter. And lost weight. Aim for a lower weight loss goals for the week (2 lb/week to 1 lb/wk).
It will happen and you have to re-evaluate your calorie intake and calorie output as you lose weight.0 -
Thank you for posting this- and the good suggestions !! Wishing everyone success!0
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im not saying u do this, but for me, i get frustrated after a few days of no progress or gain, then i binge. i know it's balancing out the few days of good work i did. ive lost 41 lbs so far, and have been "stuck" here since December. I'm trying to find a way to trust the calorie numbers and stay within goal.0
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Yes, eyes on the prize! Trust the process.0
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@jwat90
8 Months since you posted, how is it going?
This might help: https://www.muscleforlife.com/not-losing-weight/
My advice is:- Get tighter on logging and counting calories and double check that you are missing nothing, that weights and values you are using are as accurate as you can make them. (accept that 100% accuracy is not possible - so you need to be conservative)
- Don't eat back more than 50% of exercise calories, less if possible.
- Make a list of net calories and add each day to your running total.
- Be patient. It is depressing how long it takes to burn the necessary Calories
- Get some accountability (weight loss partner, join a MPF challenge)
- Check non scale measurements (eg photo's, body measurements)
- Do something active every day
If you are still not loosing weight then one of your assumptions is wrong, create a bigger deficit to overcome this.0 -
For ANYONE who's frustrated with scale / weight Google "calorie myth". Our bodies don't "burn" calories like in a lab. It's about the QUALITY of food we're consuming. I probably eat at least 2,500 calories a day and am maintaining a 200lbs weight loss. But I dont eat a lot of processed food and especially stay away from added sugar.1
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Hang in there. Thanks for reaching out to us. We've all been there. I agree with...if you haven't already stay away from added sugar. Keep us posted.
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I had the same problem, too. I'm guessing a lot has to do with us lucky women having so many hormones that can affect weight loss. I gave up logging when I wasn't showing progress last year, but now I'm back since I hit 173 pounds. Started logging again on 8/21. My goal this time isn't necessarily to lose weight. I'm going to try (that's why I'm logging). But my new goal is to be happy with better eating habits and maintaining my energy/strength. If I lose weight too, then that's a bonus!1
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As above poster mentioned taking pictures will help. Once a month, it'll let you see changes in your body even if the scale isn't.
Also, measure yourself. Use a tape measure and measure your biceps, forarms, chest, waist, hips, thighs, and calves. Once a month do it again. Again, this will show your true progress. We're all old enough to understand that it's the healthy body that's important, not necessarily a number on a scale (although that's nice too)0
