Need suggestions regarding weight loss
DukeOfSomething
Posts: 9 Member
I've hit a plateau. My height is 169cm... Started from 70 kg around 3 months ago and back then I decided to get down to 60kg and then start weight lifting.. But now I'm down to 59kg and I reconsidered and decided to get to 55 kg and then start lifting. 5kg makes a difference right? but the scale has been moving between 59kg and 61kg for a few weeks (sort of rules out water weight, sort of).... my calorie intake is at 1200 and I walk for a few hours(*intense walking intensifies *),I increased the walking when I hit the plateau.... Should I increase my calorie intake for a week or 2 (maybe my body thinks I'm starving and I'm not getting enough nutrients) or should I simply start lifting(even though it'll be slightly harder) ? I need suggestions of any kind (except git gud)... Thank you.
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Replies
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Is 1200 what MFP calculated for you? What deficit did you start with? Now that you've lost weight the deficit has dropped and weight loss slows down. I ask because I started with a two pound per week loss and now am down to only enough calories to lose a pound or less per week, even though I'm still at 1200. I'd recalculate manually and see exactly where you are (BMR x activity level). I personally don't believe in adding more calories when you are on a plateau...seems very counter productive. Increasing exercise sounds better, maybe add something new that is cardio/aerobic in addition/in lieu of lifting and walking.1
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Start lifting now, don't wait until you have lost all your weight, this will help you maintain muscle mass while in a calorie deficit, and if your calories are not cut too aggressively (and protein intake is adequate) you can build some 'newbie' muscle gains as well.
At 1200 calories you are still in a calorie deficit (assuming you are on point with logging you intake), the scale moving up and down is water weight as you have increased your walking and intensity, consider where you are in your monthly cycle and factor in any dietary changes (more or less carbs/sodium and hydration) you may have made and this equals water weight fluctuations.
Weight loss is also going to slow down, so yes consider a 'diet break' and increase your calories for a couple of weeks (starvation mode is a myth by the way). Then you can resume with decreasing your cals again (slower rate at .5 pounds a week) to lose fat. Consider is this last bit of weight is going to help you reach your goals with the lifting you plan to do, you may want to consider 'recomp' (staying at maintenance while you build muscle and lose fat).
Take a look at this thread. http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest
eta: to provide a helpful link on recomp
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p11 -
I am fifty years of age. 1 1/2 years ago I decided to go on an exercise plan. The plan is working. Nobody would want to publish this plan but it works. First, slowly built up to an exercise plan. Don't go from a couch potato to a marathon runner in one year. You can do it, but your body will rebel. When it rebels, you become tired all of the time and quit. The body needs rest. Here is a plan that works. My goal is to run without stopping for sixty minutes. Walk around the neighborhood for 30 minutes. Run for 3 minutes. Then walk home. When 3 minutes becomes easy for two weeks, go to 4 minutes. When 4 minutes becomes easy for two weeks, increase by another minute. Don't worry about reaching your goal in a speedy manner like a jack rabbit. Do it like a turtle. 1 1/2 years ago my goal was to run 60 minutes without stopping. I am now running at 30 minutes. I reached 30 minutes without the body rebelling on me. If you over exercise the body, the body will rebel. Then you become a couch potato again.
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Start lifting now, don't wait until you have lost all your weight, this will help you maintain muscle mass while in a calorie deficit, and if your calories are not cut too aggressively (and protein intake is adequate) you can build some 'newbie' muscle gains as well.
At 1200 calories you are still in a calorie deficit (assuming you are on point with logging you intake), the scale moving up and down is water weight as you have increased your walking and intensity, consider where you are in your monthly cycle and factor in any dietary changes (more or less carbs/sodium and hydration) you may have made and this equals water weight fluctuations.
Weight loss is also going to slow down, so yes consider a 'diet break' and increase your calories for a couple of weeks (starvation mode is a myth by the way). Then you can resume with decreasing your cals again (slower rate at .5 pounds a week) to lose fat. Consider is this last bit of weight is going to help you reach your goals with the lifting you plan to do, you may want to consider 'recomp' (staying at maintenance while you build muscle and lose fat).
Take a look at this thread. http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest
eta: to provide a helpful link on recomp
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thanks, you cleared up some things for me... I initially planned to go on a break and restart.... Do you think this will go fine = lose at the rate of 0.5 pound (0.25 kg) while lifting? I've read that you can't gain muscle while on a calorie deficit, it being the reason I considered losing first and then gaining... Since I don't have first hand experience in this, will consuming adequate protein be enough?1 -
dwilliamca wrote: »Is 1200 what MFP calculated for you? What deficit did you start with? Now that you've lost weight the deficit has dropped and weight loss slows down. I ask because I started with a two pound per week loss and now am down to only enough calories to lose a pound or less per week, even though I'm still at 1200. I'd recalculate manually and see exactly where you are (BMR x activity level). I personally don't believe in adding more calories when you are on a plateau...seems very counter productive. Increasing exercise sounds better, maybe add something new that is cardio/aerobic in addition/in lieu of lifting and walking.
1200 is the DEFAULT minimum before exercise. It may or may not be appropriate for one's current size....most women can hit that lowest number if their weekly weight loss goal is high enough.
OP - if you've hit a plateau you are either eating at maintenance, or consider water weight fluctuations. Sore muscles - water retention, higher sodium - water retention, time of month, waste cycle. How long have you been at a plateau - a week or two, or several months?
Eating more is never the answer for weight loss.1 -
DukeOfSomething wrote: »Start lifting now, don't wait until you have lost all your weight, this will help you maintain muscle mass while in a calorie deficit, and if your calories are not cut too aggressively (and protein intake is adequate) you can build some 'newbie' muscle gains as well.
At 1200 calories you are still in a calorie deficit (assuming you are on point with logging you intake), the scale moving up and down is water weight as you have increased your walking and intensity, consider where you are in your monthly cycle and factor in any dietary changes (more or less carbs/sodium and hydration) you may have made and this equals water weight fluctuations.
Weight loss is also going to slow down, so yes consider a 'diet break' and increase your calories for a couple of weeks (starvation mode is a myth by the way). Then you can resume with decreasing your cals again (slower rate at .5 pounds a week) to lose fat. Consider is this last bit of weight is going to help you reach your goals with the lifting you plan to do, you may want to consider 'recomp' (staying at maintenance while you build muscle and lose fat).
Take a look at this thread. http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest
eta: to provide a helpful link on recomp
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thanks, you cleared up some things for me... I initially planned to go on a break and restart.... Do you think this will go fine = lose at the rate of 0.5 pound (0.25 kg) while lifting? I've read that you can't gain muscle while on a calorie deficit, it being the reason I considered losing first and then gaining... Since I don't have first hand experience in this, will consuming adequate protein be enough?
You are welcome.
To answer your question on building muscle in a calorie deficit, yes you can to a point being a newbie lifter. Just search for a progressive overload strength training program, consume adequate protein and keep your calorie deficit small (i.e. 250 or less) These are called newbie gains and are definitely possible if you meet these conditions, they will taper down and you will be left with maintaining your muscle as you continue to stay in a calorie deficit. You can do this in maintenance (no cals deficit) but just know this is a very very slow process so stick with your plan and results will come. If you ever reach a point where you want to do this faster, consider doing bulk/cut cycles later on.
Providing you a link to some lifting program options I think you find very helpful..
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
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I am fifty years of age. 1 1/2 years ago I decided to go on an exercise plan. The plan is working. Nobody would want to publish this plan but it works. First, slowly built up to an exercise plan. Don't go from a couch potato to a marathon runner in one year. You can do it, but your body will rebel. When it rebels, you become tired all of the time and quit. The body needs rest. Here is a plan that works. My goal is to run without stopping for sixty minutes. Walk around the neighborhood for 30 minutes. Run for 3 minutes. Then walk home. When 3 minutes becomes easy for two weeks, go to 4 minutes. When 4 minutes becomes easy for two weeks, increase by another minute. Don't worry about reaching your goal in a speedy manner like a jack rabbit. Do it like a turtle. 1 1/2 years ago my goal was to run 60 minutes without stopping. I am now running at 30 minutes. I reached 30 minutes without the body rebelling on me. If you over exercise the body, the body will rebel. Then you become a couch potato again.
Thank you...your plan is very detailed and somehow helpful... I plan to implement this in my walking routine (increase the steps and the time taken to take them)... without stopping...0 -
dwilliamca wrote: »Is 1200 what MFP calculated for you? What deficit did you start with? Now that you've lost weight the deficit has dropped and weight loss slows down. I ask because I started with a two pound per week loss and now am down to only enough calories to lose a pound or less per week, even though I'm still at 1200. I'd recalculate manually and see exactly where you are (BMR x activity level). I personally don't believe in adding more calories when you are on a plateau...seems very counter productive. Increasing exercise sounds better, maybe add something new that is cardio/aerobic in addition/in lieu of lifting and walking.
Thank you for your suggestion... 1200 is what mfp calculated just recently . I started with 1 pound per week at slightly more than 1300 calories per day... I've tried calculating manually, brings about the same... I keep my activity level to sedentary, though...0 -
5 months**(time sure flies)0
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DukeOfSomething wrote: »dwilliamca wrote: »Is 1200 what MFP calculated for you? What deficit did you start with? Now that you've lost weight the deficit has dropped and weight loss slows down. I ask because I started with a two pound per week loss and now am down to only enough calories to lose a pound or less per week, even though I'm still at 1200. I'd recalculate manually and see exactly where you are (BMR x activity level). I personally don't believe in adding more calories when you are on a plateau...seems very counter productive. Increasing exercise sounds better, maybe add something new that is cardio/aerobic in addition/in lieu of lifting and walking.
Thank you for your suggestion... 1200 is what mfp calculated just recently . I started with 1 pound per week at slightly more than 1300 calories per day... I've tried calculating manually, brings about the same... I keep my activity level to sedentary, though...
Are you eating back any of your walking calories? If not MFP is designed for you eat back these (or a portion), so if you have not been eating back some of these you may have been under eating thus another reason for where you are at the moment.
The diet break will help you increase your calories back up maintenance and hopefully give you an even better calorie number to start back your cals deficit of 250 or less.0 -
dwilliamca wrote: »Is 1200 what MFP calculated for you? What deficit did you start with? Now that you've lost weight the deficit has dropped and weight loss slows down. I ask because I started with a two pound per week loss and now am down to only enough calories to lose a pound or less per week, even though I'm still at 1200. I'd recalculate manually and see exactly where you are (BMR x activity level). I personally don't believe in adding more calories when you are on a plateau...seems very counter productive. Increasing exercise sounds better, maybe add something new that is cardio/aerobic in addition/in lieu of lifting and walking.
1200 is the DEFAULT minimum before exercise. It may or may not be appropriate for one's current size....most women can hit that lowest number if their weekly weight loss goal is high enough.
OP - if you've hit a plateau you are either eating at maintenance, or consider water weight fluctuations. Sore muscles - water retention, higher sodium - water retention, time of month, waste cycle. How long have you been at a plateau - a week or two, or several months?
Eating more is never the answer for weight loss.
I couldn't edit my post anymore so I put it as a reply (5 months)... So I've been at a plateau for about 2 months now(between 59 and 61kgs)0 -
DukeOfSomething wrote: »dwilliamca wrote: »Is 1200 what MFP calculated for you? What deficit did you start with? Now that you've lost weight the deficit has dropped and weight loss slows down. I ask because I started with a two pound per week loss and now am down to only enough calories to lose a pound or less per week, even though I'm still at 1200. I'd recalculate manually and see exactly where you are (BMR x activity level). I personally don't believe in adding more calories when you are on a plateau...seems very counter productive. Increasing exercise sounds better, maybe add something new that is cardio/aerobic in addition/in lieu of lifting and walking.
Thank you for your suggestion... 1200 is what mfp calculated just recently . I started with 1 pound per week at slightly more than 1300 calories per day... I've tried calculating manually, brings about the same... I keep my activity level to sedentary, though...
Are you eating back any of your walking calories? If not MFP is designed for you eat back these (or a portion), so if you have not been eating back some of these you may have been under eating thus another reason for where you are at the moment.
The diet break will help you increase your calories back up maintenance and hopefully give you an even better calorie number to start back your cals deficit of 250 or less.
I actually wasn't eating back my burnt calories..at all.... . so I suppose eating more might work in my favour... Thanks again...1 -
You are well within normal weight for your height (5'6" and ranging between about 130-135 lbs for us yanks). I would suggest commencing weight training now. I would also suggest taking a diet break - eat at maintenance - for at least two weeks.2
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You are well within normal weight for your height (5'6" and ranging between about 130-135 lbs for us yanks). I would suggest commencing weight training now. I would also suggest taking a diet break - eat at maintenance - for at least two weeks.
Thanks... welp, diet break won this discussion.....0 -
Thank you for helping me out, everybody.... I wish you all great cookies in life....4
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