Hit a wall !!!!! Help.

RushQB
RushQB Posts: 3 Member
edited November 2024 in Motivation and Support
Since October 1st I’ve lost 18.5 pounds. I’m currently at 219.1 pounds. I’d like to get to under 200. BUT I’ve hit a wall. I work out about 3 times a week, on the elliptical or boxing focus mitts, or basketball. I’m eating good-ish like I have been before but I’ve been at 218-220 for about two weeks now. This weight was my wall last time and the reason why I gave up. I need something to jumpstart me again. I know I should “trust the process” but beer and wings is looking much more attractive than trying right now. If anyone has any quick start pushes I’d love to hear it. Thanks ahead of time.

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    Two weeks without losing is normal, as you aren't going to lose in a linear fashion. That said, you didn't mention if you're counting calories. If you haven't been, start now. If you have been, make sure your logging is as accurate as possible.
  • RushQB
    RushQB Posts: 3 Member
    Constantly logging and counting. Yes. I’m doing about 1800 per day and like I said most days working out. I’m staying under the calorie intake about 95 percent of the times. VERY HARD DURING THESE TIMES.
  • steveko89
    steveko89 Posts: 2,223 Member
    What are your other stats (age, height, maybe body fat or distance from healthy/ideal weight)? I'm thinking it's possible that you've essentially lost the "low-hanging fruit" for fat loss and you now need to really dial in your deficit to ensure continuing process. If you're not already doing so, weigh portions using a food scale as accurately as possible; estimating portions or using volumetric portions (i.e. 1 cup) of dry goods aren't nearly as accurate as you would think.

    Also, have you adjusted your calories since losing 20 lbs? Checking a TDEE calculator, using my stats (28 y/o, 6' tall, sedentary) TDEE drops about 100 calories per 20lbs lost:
    2516 @ 240lbs
    2407 @ 220lbs
    2298 @ 200lbs

    Another pertinent question; how are you accounting for your exercise? Estimations and even recording methods for exercise calories can over-estimate calorie burn for some people.

    An aside since you mentioned wings; be cognizant of water retention from high sodium foods. Last Thursday I was right on my maintenance calorie mark but had grilled wings for dinner and totaled over 9,000 mg sodium for the day. My weight Friday morning was up 5.2lbs from Thursday morning but right back off in the following days such that I was under my Thursday weight this morning. TL;DR scale weight fluctuates a ton.
  • RushQB
    RushQB Posts: 3 Member
    Good point. I haven’t updated my caloric intake since losing the weight. 42 year old male 5’7. Don’t have my updated BMI. The wings and beer chicken moment was in jest. I exercise is being calculated by the elípticas machine and MFP log ins. Don’t really weigh my food I just tend to ball park (usually shoot higher than what it actually is to compensate). I do however measure the drys usually the carbs. Again thank you all.
  • quiksylver296
    quiksylver296 Posts: 28,436 Member
    RushQB wrote: »
    Good point. I haven’t updated my caloric intake since losing the weight. 42 year old male 5’7. Don’t have my updated BMI. The wings and beer chicken moment was in jest. I exercise is being calculated by the elípticas machine and MFP log ins. Don’t really weigh my food I just tend to ball park (usually shoot higher than what it actually is to compensate). I do however measure the drys usually the carbs. Again thank you all.

    There's the problem. Buy a food scale.
  • ahoy_m8
    ahoy_m8 Posts: 3,054 Member
    Many people have success ball parking their consumption in the beginning. Making a little more effort towards accurate counting helps many get past "the wall" and the last 20 pounds.
  • aeloine
    aeloine Posts: 2,163 Member
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  • steveko89
    steveko89 Posts: 2,223 Member
    RushQB wrote: »
    Good point. I haven’t updated my caloric intake since losing the weight. 42 year old male 5’7. Don’t have my updated BMI. The wings and beer chicken moment was in jest. I exercise is being calculated by the elípticas machine and MFP log ins. Don’t really weigh my food I just tend to ball park (usually shoot higher than what it actually is to compensate). I do however measure the drys usually the carbs. Again thank you all.

    I would absolutely get a food scale. I thought I was being accurate using volumetric measurement for things like protein powder and the occasional bowl of cereal, however, I did a weight:scoop comparison for protein and the weight was 20% higher than what the label suggests a scoop to be, similar findings for “1 cup” of Special K Protein. There are videos posted around demonstrating this too, which prompted to me to try it for myself. “Close enough” is sufficient when you still have a lot to lose, the margin for error continues to get narrower the closer to goal/ideal weight. Good job on the first 20, just have to keep it up and you’ll get there.

    I’d also be wary of machine-based calorie burn if you continue to stall or loss plateaus again once incorporating food weighing.

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