Those working on those last 10-15?
erin3011
Posts: 59 Member
I'm working on those "vanity pounds", as well as my NAFD. Anyone else in this boat? What are you doing to help melt those stubborn pounds/fat deposits? (Other than LCHF)
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That is where I am - the last 10 lbs. It's frustrating because I'm also training for a challenging trail race on 4/1, and I fear starving myself too much is going to affect training. Carrying an extra 10 lbs. is also going to affect performance.
One of my New Year's resolutions is to reach 10% body fat by 12/31/17; and as more and more time goes by, I feel that is less and less likely to happen.
Here is where I am now, though I have doubts as to how well this will work:
-Currently in the middle of a 2-week refeed/reset on calories. No calorie limit, but trying to remain low carb.
-Continuing running workouts.
-After the refeed, I will return to a small daily deficit and eat back most or all exercise calories (still eating in small deficit) while starting an almost zero carb plan (trace carbs only, but practically no plants... coffee, limited sauces, and maybe pickles only).
-Race on 4/1/17... goal is to not be in last place. Do some recovery running / ramp down throughout April.
-Mid to Late April (probably 4/28 - 4/30), do a weekend cheat / carb re-feed.
-Spend the first half of May recovering from the carb re-feed (will see how this goes).
-Late May, really ramp up running again and into June.
-Begin taper around 6/12
-Race on 6/24/17
-6/25/17 - 6/30/17 wilderness backpacking
-Return to larger calorie deficit, make changes based on results and if I plan to do any additional races at that point.
*Starting in July, I should be able to reduce calories without affecting race performance because I don't have any other races planned this year.6 -
Wow. You certainly know where you're going midwesterner85! Hope the race prep goes well and you reach your short term goal. I'm 15 lbs away from my GW and have been running the macros again today after a month long plateau. I tried a new macro calculator and upped protein (a lot) and dropped some fat% for three weeks, but it was very, very hard to do with my available calories and I've gained 2 lbs. Never met the protein target and went over my deficit nearly everyday. Ho hum. Live and learn! Back to the old macro calculator and trying to stick to the new macros. I get out and walk an hour nearly everyday, but work is sedentary. Can't excercise lots as it triggers inflammation, so the calories are limited. Let's hope it works!2
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I just set a weight goal and didn't change a thing until I got there. I figured if it worked for the first 50 it would work for the last 10 and it did. I guess I lost a bit slower in the end but not enough to give it much of a thought. The kicker is, 2.5 years of maintenance and it's still the same ol' same ol' with just a few more calories.11
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I'm trying to get rid of 14 lbs. I started the WOE in Aug. I plan to just keep eating this way. I am becoming more aware of calories, I had just been watching my macros. I am also trying IF but not a drastic version, I do 14:10.
As my weight loss has slowed a lot. I think my body is just adjusting, I notice small changes in my clothes about once a week even if the scale doesn't move.
I walk (10k per day is my goal) and do some strength training with dumbbells, and yoga. I will just keep doing this. I am happy with my food choices, my exercise routines, and I don't get hangry at all, so this is a lifestyle change for me. I did not pile on the extra pounds in a short time, so no surprise that it takes a long time to get rid of them. I hope to be well into maintaining this time next year.2 -
Wow. You certainly know where you're going midwesterner85! Hope the race prep goes well and you reach your short term goal. I'm 15 lbs away from my GW and have been running the macros again today after a month long plateau. I tried a new macro calculator and upped protein (a lot) and dropped some fat% for three weeks, but it was very, very hard to do with my available calories and I've gained 2 lbs. Never met the protein target and went over my deficit nearly everyday. Ho hum. Live and learn! Back to the old macro calculator and trying to stick to the new macros. I get out and walk an hour nearly everyday, but work is sedentary. Can't excercise lots as it triggers inflammation, so the calories are limited. Let's hope it works!
Try lean protein sources such as chicken breast to increase protein:fat ratio.
At this point, I'm in ketosis (blood ketones at 2.5 mmol/l) with a huge calorie surplus of mostly extra fat. Now I need to keep that up for several more days and then figure out how to ramp down fat intake while remaining in ketosis and using my stored fat instead of consumed fat.1 -
Just trying to be patient and staying active, not much else I can do other than eating low carb.4
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This is where I am as well, but I don't have helpful tips because my weight loss stalled last July. Still being 15 lbs from my goal (which is not even on the low end of a healthy weight range for me), I don't think it should be this tough, but it is! I am really back to measuring everything and thinking about lowering the amount of extra fats I take in.0
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I'm on the last 10...I think it will take me all year, but I hope to make it...I'm doing a 6/2 for sanity...6 weeks of deficit (500 cal below maintenance) followed by 2 weeks maintenance...being on a deficit all the time makes me a bit crazy...I love the maintenance weeks...so far no progress this year in terms of pounds, but inches are shrinking and clothes are looser, and BF% is slowly reducing, so there are some signs of progress...5
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My cuts are always "vanity pounds" at this point, as I never let my bodyfat get above 16-17% anymore. Generally, two weeks of PSMF, paired with an EC stack has me set to spend two weeks at maintenance then start bulking again for a few months.
I don't recommend this though unless A: you are following a properly structured protocol, B: lift weights with high intensity to avoid LBM loss, and C: are not prone to binge eating in response to heavy caloric restriction.0 -
I'm on the last 5-8 pounds. I'm in a similar boat to @midwesterner85, trying to lower body fat to aid in running performance. I'm currently at 24% (female) and trying to get down to 20%. But I have a few more races planned this year (total of 5 between May and September). My "strategy" right now is LCHF, IF 18:6, and lift heavy along with my running. The balance between training and losing is a tricky one!2
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@codename_steve You have more races planned than me, but my first is sooner than your first. I have less than 6 weeks and really am fretting about being ready. I've decided that my first priority is nutrition and running is a 2nd priority.
Some things I've noticed from Garmin Insights compared to other males in my age group: My activities for running are further than 86%, but I only get a median level of steps at 52%. I.e. I have fewer non-workout steps and my runs only serve to compensate for having an otherwise sedentary lifestyle. The conclusion is that I need to extend run distances in order to reach the higher end of both. Also, despite running further distances, my average pace is slow - only higher than 21% of my age/gender. I'm thinking I should build on my strong suit (distance) to get to an acceptable level before getting concerned with pace. But since I only have less than 6 weeks and I have no doubt as to whether I will finish the race before the cut-off, but I'm concerned with achieving the best time; I have conflicting long-term and short-term goals. I am generally an anxious person, so the psychological piece of having conflicting goals, being unsure what exactly to do, and trying to switch back and forth as I notice failure in one area is tough. By focusing on nutrition, I'm hoping to alleviate a part of the anxiety that comes from conflicting exercise plans.
ETA: Also from Garmin Insights, apparently I am at 29% for sleep. It isn't terribly low, but there may be a good suggestion to increase sleep time (I wish!).2 -
Weirdly enough I stopped obsessing over my macros the last week or so because I've been busy and I'm getting within 5 lbs. or so of where I want to be and I wanted to see if it would be possible for me to follow the diet more loosely and not gain weight.
Lo and behold I'm actually eating more and losing again? So go figure.....5 -
Weirdly enough I stopped obsessing over my macros the last week or so because I've been busy and I'm getting within 5 lbs. or so of where I want to be and I wanted to see if it would be possible for me to follow the diet more loosely and not gain weight.
Lo and behold I'm actually eating more and losing again? So go figure.....
My theory is sometimes our bodies just want us to change something, just about anything. Glad it worked. I have done intentional high calorie days before after a stall and it does seem to work a lot of the time. Happy losing
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retirehappy wrote: »Happy losing
Thanks...it has been.....Glad I saved some of my smaller clothes for work as my other ones are about to fall off me.....Butter does make your pants fall off... 6 -
I couldn't get rid of my final weight (flab, ugh) until I kept my net carbs around 20. Then it came right off.0
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I couldn't get rid of my final weight (flab, ugh) until I kept my net carbs around 20. Then it came right off.
I have been considering going back to Atkins induction phase, as that maxes out at 20 net gram. I am doing mostly 40-65 net grams currently according to my diary. Only an occasional day over 65 net g.0 -
I always aim for 20, never above 25. Still holding fast after 5 weeks, up a pound, down a pound. Grrrrr.0
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This is getting lost needs this bump up.
I am very very slowly going downwards. I am still not back to 20 net carbs, but have lost a few lbs. since my original posting in here. I am 10 lbs. from my goal now. I just got a breathalyzer for testing my breath acetone, a sign you are in nutritional ketosis, so hopefully this will motivate me to do better with lowering the carbs.
How is everyone else coming along?1 -
Well done for still going slowly downwards @retirehappy. Only ten to go is great! I'm barely losing weight at all now, but at least the 2 lbs off & 2 lbs on I moaned about 7 weeks ago back in Feb now seems to be gone for good. But I must thank you for bumping the thread because it made me check my 'reports' for measurements for that date and since then I've lost another inch off the waist and nearly two off the hips. Now if I could just get these stubborn legs to respond! At least something's going somewhere.1
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Having a tough time of it these days. Hubby and both parents have medical issues and the stresses are 'assisting' my overeating of whatever, including lower carb foods. I need to limit my calories to lose right now.1
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6/2 was not working - just so boring, plus not really making any progress...I'm giving leangains a shot April-June...so far it's easier to deal with, only 1-2 days of deficit at a time, not 6 weeks...plus I feel more energetic...only on week 2, so it's hard to say, so far measurements are going down, weight is still bouncing around the same place as always.1
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canadjineh wrote: »Having a tough time of it these days. Hubby and both parents have medical issues and the stresses are 'assisting' my overeating of whatever, including lower carb foods. I need to limit my calories to lose right now.
That is me right now. I don't cheat at all, but I am still eating too much on plan food to lose. I am challenging myself to track every day until Memorial Day.
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I have been watching out for carb creep this past week and I have seen 3 downward increments. So I think I am back on track for a while. It just seems like the body wants change after a while no matter what I do, no matter how "right" or "wrong", it just makes me shake it up. @Tcunbeliever, maybe your body is the same?
@missippibelle, While this way of eating doesn't demand so very much calorie counting, it does help to keep track and if you go too far over your body's needs, it is good to dial it back in or so it seems. And truly for me, the more % of fat in my day the less hungry I am, protein doesn't do that as much for me.
@canadjineh, Also my stress level is pretty low after a period when it was up slightly, dealing with family health issues, and those are over now. So this could be a factor.
It just seems like the more I learn the more I realize I know NOTHING, LOL.
But we are going to get there, all of us. Just hang tight.1 -
Welp, seems like eliminating so stress from life has increased my boredom causing me to overeat and eat bad stuff like my kids cookies
not used to having sooo much time on my hands. Going to try to take advantage of xtra time by getting more fitness in (hopefully) lol Pray for me y'all! I'm doo close to my original goal of 150 and only 12 from my ultimate goal! 1 -
@retirehappy Thanks for the encouragement. I think my problem is mindless eating and overeating nuts. I am hoping tracking that will make me more mindful of when I am hungry or bored/eating for fun. I am also going to try and eliminate or cut back on dairy for a few weeks and see what that does.0
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Another small drop today, so I am now slightly less than 9 lbs from my goal weight. I added a cheapo breathalyzer to my LCHF bag of tricks. It seems to be helping me stay more focused, I want to see those numbers climb more than having more berries or low carb desserts. Chocolate fat bombs seem to work well, so I'm a happy camper.2
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I'm within 10lbs of my goal and just keep bouncing around the same 5lbs, so i'm trying fat bomb tea with protein drinks a couple of times a day. I'll let you know how long that lasts.0
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polli22, what is fat bomb tea?0
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