Not my first rodeo, but can't seem to make any progress despite my past knowledge.
So_Much_Fab
Posts: 1,146 Member
I was first here in 2012 or so. Started like every other newbie with 1200 calories/day. I eventually lost most of the weight that I wanted to, though it took a good year and a half/two years to do so. I lost somewhere in the neighborhood of 30 pounds and during most of that time I was exercising a lot (all cardio). As time went on, I stopped being so disciplined and gained about half of it back.
In late 2015/early 2016 I experienced two very difficult life events. The second was also a very stressful situation and during that time (~4 months) I ate very little. Very quickly I dropped down to a low of 129 pounds.
After things calmed down, I just stopped caring about most things. I drank a lot and ate a lot, mostly empty carbs (like pastas and breads). Got up to an all time high of around 166-167.
As of mid-January I decided enough was enough. Got back on here and started logging. I’m eating less and eating better. I’ve cut the drinking back to a reasonable once, sometimes twice a week.
And of course, two months in, I’m seeing no real results. I’ve seen the scale go as low as 163 but then the next week I can easily be pushing 167, which is a bit higher than where I started in January. As far as I’m concerned my weight has simply been fluctuating between 166 & 163 this entire time and I've essentially lost no real fat.
So here are some specifics about me:
• I’m female, 5’7”, almost 51.
• According to www.iifym.com my TDEE is 1600 so I’ve had my daily goal set at 1500.
• I’m mostly sedentary and haven’t yet incorporated exercise into my routine.
• Issues that might affect weight loss are: hypothyroidism, I’m post-menopausal, and I’ve been
on the nicotine patch for the past 3 weeks (quitting smoking).
• I don’t log all days but I do on most. On the days I don’t log I’m sure I go over 1500 cals but I
don’t go completely overboard either.
• I wear a Fitbit and MFP deducts for my daily steps, but I don’t eat those calories back.
Now I absolutely know there is more I can do. I can log everyday. I can start exercising, preferably weight training as well as cardio.
However, I really thought I would see more of a drop over the past 2 months than I have considering where I was (LOTS of calories, LOTS of crap food, and LOTS of wine) to where I’ve been (LESS food, LESS calories, and a LOT less wine).
So what gives?!?
In late 2015/early 2016 I experienced two very difficult life events. The second was also a very stressful situation and during that time (~4 months) I ate very little. Very quickly I dropped down to a low of 129 pounds.
After things calmed down, I just stopped caring about most things. I drank a lot and ate a lot, mostly empty carbs (like pastas and breads). Got up to an all time high of around 166-167.
As of mid-January I decided enough was enough. Got back on here and started logging. I’m eating less and eating better. I’ve cut the drinking back to a reasonable once, sometimes twice a week.
And of course, two months in, I’m seeing no real results. I’ve seen the scale go as low as 163 but then the next week I can easily be pushing 167, which is a bit higher than where I started in January. As far as I’m concerned my weight has simply been fluctuating between 166 & 163 this entire time and I've essentially lost no real fat.
So here are some specifics about me:
• I’m female, 5’7”, almost 51.
• According to www.iifym.com my TDEE is 1600 so I’ve had my daily goal set at 1500.
• I’m mostly sedentary and haven’t yet incorporated exercise into my routine.
• Issues that might affect weight loss are: hypothyroidism, I’m post-menopausal, and I’ve been
on the nicotine patch for the past 3 weeks (quitting smoking).
• I don’t log all days but I do on most. On the days I don’t log I’m sure I go over 1500 cals but I
don’t go completely overboard either.
• I wear a Fitbit and MFP deducts for my daily steps, but I don’t eat those calories back.
Now I absolutely know there is more I can do. I can log everyday. I can start exercising, preferably weight training as well as cardio.
However, I really thought I would see more of a drop over the past 2 months than I have considering where I was (LOTS of calories, LOTS of crap food, and LOTS of wine) to where I’ve been (LESS food, LESS calories, and a LOT less wine).
So what gives?!?
3
Replies
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Knowledge is useless if you don't do the work. It's really that simple.
I'd spend some time poking around in your thoughts and emotions to see if you've developed and roadblocks there, and if you find any, create a plan to circumnavigate them.9 -
Hello and welcome back!
Remember this- weight loss comes from creating a calorie deficit. If your not losing, I'd start by being as accurate as possible. Weigh all your solids, measure liquids, log properly.
Be patient and remember that weight loss comes from a calorie deficit. Cico11 -
You've done this before, you know it takes time, it takes a lot of time. You've made a good start, now just keep going - the scale can throw a wobbly at times but if you are logging meticulously you know deep down that all will be ok.3
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Set your weekly weightloss goal to less than 1% of your body weight. Use a food scale, log everything every day, use valid food database entries, hit your calorie target every day. Weigh yourself regularly, be patient, trust the process.3
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kommodevaran wrote: »Set your weekly weightloss goal to less than 1% of your body weight. Use a food scale, log everything every day, use valid food database entries, hit your calorie target every day. Weigh yourself regularly, be patient, trust the process.
I probably should have added that when I *do* log I do use a food scale, I log all solids & liquids, and use valid entries (most often I scan barcodes).
1 -
Have you gone through menopause yet? Perhaps during the stressful situation you mentioned?1
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That's great! Just be aware that scanning and barcodes is not a guarantee that the entry is valid, you still have to doublecheck it against the food label. And you have to log every day, or else it's no use.So_Much_Fab wrote: »kommodevaran wrote: »Set your weekly weightloss goal to less than 1% of your body weight. Use a food scale, log everything every day, use valid food database entries, hit your calorie target every day. Weigh yourself regularly, be patient, trust the process.
I probably should have added that when I *do* log I do use a food scale, I log all solids & liquids, and use valid entries (most often I scan barcodes).6 -
Sabine_Stroehm wrote: »Have you gone through menopause yet? Perhaps during the stressful situation you mentioned?
Yes, but it had nothing to do with my stressful situations. I've been PM for nearly 10 years now thanks to a couple of different ovarian cysts that got me there earlier than most!0 -
You mention that on days you don’t log you are sure you go over 1500, and that your goal is TDEE less 100 Cals. With a small deficit goal you are very likely wiping that out on your non-logging days.
You may want to consider increasing your deficit a few days a week so you can use those calories on other days, if you like having a few days with more calories allowed.18 -
What you used to eat doesn't really affect your weight loss now. What your were eating before caused you to gain. So cutting back might just help you maintain your current weight. You're not exercising and if I read it correctly, you're attempting to eat at a 100 calorie deficit every day? So that would mean you would be losing weight very slowly. So slowly that you wouldn't really see it because of fluctuations etc. And on the days you don't log and "probably" eat over your goal, you probably aren't causing any deficit at all. If you really want to see the number on the scale go down you need to eat less than you burn. I'd put all your stats into mfp and really stick to those goals. Just eating less than you did when you were gaining, isn't going to work. It would be nice if it did!7
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100 calorie deficit is too little - logging errors/inconsistencies could easily wipe any deficit out which would mean no loss.
0.5lb loss a week is 250 cals deficit a day, that might be a better aim for you.12 -
So_Much_Fab wrote: »Sabine_Stroehm wrote: »Have you gone through menopause yet? Perhaps during the stressful situation you mentioned?
Yes, but it had nothing to do with my stressful situations. I've been PM for nearly 10 years now thanks to a couple of different ovarian cysts that got me there earlier than most!
Did you lose weight the last time after menopause as well?0 -
The hypothyroid and menopause are not relevant.
You don't log food consistently, you have too small a deficit, and you are wiping out that tiny deficit with guesstimations and cheat days.
Tighten it up and stick to the 1500-1600 and you'll see results.
I lost my last 15 pounds over a nine month period on 1500 net (older than you, 5'7", hypo and post-menopause) - but I logged everything every day using my food scale and I got some walks in. There were days I was way over calories, but I just kept going. Consistency over time and accuracy are the keys.11 -
So_Much_Fab wrote: »kommodevaran wrote: »Set your weekly weightloss goal to less than 1% of your body weight. Use a food scale, log everything every day, use valid food database entries, hit your calorie target every day. Weigh yourself regularly, be patient, trust the process.
I probably should have added that when I *do* log I do use a food scale, I log all solids & liquids, and use valid entries (most often I scan barcodes).
The scale don't work on the days you don't use it though. If you are serious about wanting to lose weight, you really need to be as accurate as possible about your food intake.
Part of that "being accurate" is measuring all of your food intake and logging it, even if you have episodes of "cheat eating".
You can't half heartedly do this program and expect to get the results you are seeking.
A suggestion here: work up to some "intentional" excercise. The "steps" you do at work are your are part of your daily excercise.
Break your excercise up to three sessions a day; start at 10 mins each session if you are out of shape. Add more mins by adding 5 mins to each session as you start feeling "this is too easy". These sessions can be things like a brisk walk, or stationary bike.
If you can afford to, consider a gym membership such as the ymca. Don't buy into long gym contracts, but go month by month.
Shop around for the gym that suits your needs. *Ymca do have scholarships for low income peeps.
I highly recommend the YMCA, as most have swim pools/jaccuzi spas steam rooms, dry saunas, weight training/resistance training, oogles of classes, and high quality gym equipment.
Btw I would not consider yourself sedentary (do very little, or bed bound ) but light activity.
I would suggest recalculating your mfp goal settings. And then logging anything you eat or drink that has kcals/calories.
Even Bits (bites, licks, tastes) should be logged.
Yes, this means being disciplined and accountable. But anything good you really do have to work for.
Logging your calorie intake eventually becomes part of your daily routine. As hopefully excercise would also become.
You have lost weight before, so you have proof it can work for you. I wish you find yourself soon on the path of weight loss success.4 -
This might be an unpopular answer, but if you know what you need to do/eat to get where you need to be--and I bet you do--then you might want to try dieting techniques that kill your cravings. Because it sounds like you have the best intentions, start following a plan, and then that all sort of unravels...if you're like me, that's because a cookie or an extra helping just kept calling your name. I recently switched to Keto. It is working for me because I am almost never hungry due to the protein/fats and the lack of carbs has really just turned off that part of my brain that thinks...stress...boredom...let's eat. I am not an expert in Keto by any means, but believe the impact it has on hunger and cravings suppression makes it a good fit if you find you can't stick to other approaches that require more mental discipline.1
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I relate to your post. I have the knowledge, so that's some power. Just coming off vacation I now have to get back on the straight & narrow, and I don't want to at all. Deficit, deficit. Ugh. I believe that it has to start in the mind and go from there - so I wish you resolve, discipline to log accurately, tenacity, optimism, forgiveness when days don't go as planned, and RESULTS!
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Tblackdogs wrote: »Just eating less than you did when you were gaining, isn't going to work. It would be nice if it did!
Crap. Well that would explain part of my problem then!
1 -
Sabine_Stroehm wrote: »So_Much_Fab wrote: »Sabine_Stroehm wrote: »Have you gone through menopause yet? Perhaps during the stressful situation you mentioned?
Yes, but it had nothing to do with my stressful situations. I've been PM for nearly 10 years now thanks to a couple of different ovarian cysts that got me there earlier than most!
Did you lose weight the last time after menopause as well?
Yep, but that was when I was 1000% disciplined.
1 -
kommodevaran wrote: »
That's great! Just be aware that scanning and barcodes is not a guarantee that the entry is valid, you still have to doublecheck it against the food label. And you have to log every day, or else it's no use.So_Much_Fab wrote: »kommodevaran wrote: »Set your weekly weightloss goal to less than 1% of your body weight. Use a food scale, log everything every day, use valid food database entries, hit your calorie target every day. Weigh yourself regularly, be patient, trust the process.
I probably should have added that when I *do* log I do use a food scale, I log all solids & liquids, and use valid entries (most often I scan barcodes).
I would log every day, but I don't cook for myself every day. Weekends are spent with my fiancee and he does a lot of the cooking. There's no reasonable way that I can attempt to log when he cooks. The "last" time...when I was so successful...I was single and making ALL of my own meals.0 -
So_Much_Fab wrote: »Sabine_Stroehm wrote: »So_Much_Fab wrote: »Sabine_Stroehm wrote: »Have you gone through menopause yet? Perhaps during the stressful situation you mentioned?
Yes, but it had nothing to do with my stressful situations. I've been PM for nearly 10 years now thanks to a couple of different ovarian cysts that got me there earlier than most!
Did you lose weight the last time after menopause as well?
Yep, but that was when I was 1000% disciplined.
I suspect that when you were losing before you were being more restrictive than necessary (plenty of people can and do lose eating more than 1200 calories) - very low calorie goals combined with high levels of exercise usually lead to weight loss even if you aren't necessarily being careful or accurate about measuring your calories in and out. The problem with those types of programs is that they are hard to stick to and that they don't teach you much of anything about keeping the weight off long-term. You're on the right track now, but you've got to be patient and stick to it. It's going to take longer this way, but if you can learn how to maintain at a lower weight, it'll be worth it. Good luck!0 -
Remember that the "whoosh effect" is real. When I'm trying to drop weight the loss is never linear. With no changes in diet or exercise the scale won't move, or sometimes go up, then all of a sudden I'm 4 lbs lighter.
Meal planning helps too. You don't have to prep for the week, I only prep two or three days at a time, but knowing ahead of time what you're going to eat helps keep you on track. And you're right to add weight training. It helps lose and maintain weight more than cardio ever could. Cardio is exactly that. For cardiovascular health. Keep weight and cardio training balanced.
Like most people I do carry an extra 10 or so lbs in the winter. One of the key methods I use to get beck to ideal weight or to drop those extra BF % is cycling calories. On weight training days up your calories for energy and maintaining muscle and on cardio days lower them.
And lastly, I cannot stress how well intermittent fasting works for either fat loss or maintaining a healthy weight. The easiest IF protocol to stick to is 8 hours of feeding and 16 hours of fasting. Since you're sleeping for 8 of the 16 fasting hours it's not difficult to maintain. I train fasted in the AM and eat between 10AM and 6 PM only. Combined with a restricted carb diet, not necessarily keto levels, you'll definitely see results and wonder why you hadn't eaten this way before.
And don't forget to stay hydrated. Probably most important and least thought of aspect of a healthy lifestyle.
Good Luck!!!5 -
So_Much_Fab wrote: »Sabine_Stroehm wrote: »So_Much_Fab wrote: »Sabine_Stroehm wrote: »Have you gone through menopause yet? Perhaps during the stressful situation you mentioned?
Yes, but it had nothing to do with my stressful situations. I've been PM for nearly 10 years now thanks to a couple of different ovarian cysts that got me there earlier than most!
Did you lose weight the last time after menopause as well?
Yep, but that was when I was 1000% disciplined.
Thanks for your reply. The only reason I asked: I found the 2 years surrounding menopause (18 months before and the year after, really) challenging in terms of cravings. It was like 2 years of PMS cravings. I found that I was mindlessly adding a bite here or there..carb cravings in particular, were a bear. And it's easy for those little calories to add up. YMMV, but for me, that period of time was a challenge.
0 -
LivingtheLeanDream wrote: »100 calorie deficit is too little - logging errors/inconsistencies could easily wipe any deficit out which would mean no loss.
0.5lb loss a week is 250 cals deficit a day, that might be a better aim for you.
^ This. If you're not losing, it's because you're not truly at a deficit.
There's nothing inherently wrong with setting a 100 calorie deficit, but a deficit that small requires extraordinarily accurate tracking and a week's worth of deficit can be wiped out in one unlogged day.
You should increase your deficit to a minimum 250 and work to increase the accuracy of your logging. If you really feel that you can't track meals that your fiancé is cooking, you should do your best to estimate - overestimate if necessary.
2 -
cmriverside wrote: »The hypothyroid and menopause are not relevant.
You don't log food consistently, you have too small a deficit, and you are wiping out that tiny deficit with guesstimations and cheat days.
Tighten it up and stick to the 1500-1600 and you'll see results.
I lost my last 15 pounds over a nine month period on 1500 net (older than you, 5'7", hypo and post-menopause) - but I logged everything every day using my food scale and I got some walks in. There were days I was way over calories, but I just kept going. Consistency over time and accuracy are the keys.
I like your assessment.1 -
bennettinfinity wrote: »LivingtheLeanDream wrote: »100 calorie deficit is too little - logging errors/inconsistencies could easily wipe any deficit out which would mean no loss.
0.5lb loss a week is 250 cals deficit a day, that might be a better aim for you.
^ This. If you're not losing, it's because you're not truly at a deficit.
There's nothing inherently wrong with setting a 100 calorie deficit, but a deficit that small requires extraordinarily accurate tracking and a week's worth of deficit can be wiped out in one unlogged day.
You should increase your deficit to a minimum 250 and work to increase the accuracy of your logging. If you really feel that you can't track meals that your fiancé is cooking, you should do your best to estimate - overestimate if necessary.
Agreed. Being off by 100 calories is extremely easy to do. All it takes is choosing one slightly inaccurate MFP database entry.
I purposefully set my calorie goal a bit lower because I know those little screwups can add up quickly.1 -
Your body remembers that stressful period you went thru that took you to 129lbs. I think the body gets very stubborn so as to not starve again. You have to be impeccable in tracking and measuring to show your physical self who is the boss! Ride it out and you will win in the end!10
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So_Much_Fab wrote: »I was first here in 2012 or so. Started like every other newbie with 1200 calories/day. I eventually lost most of the weight that I wanted to, though it took a good year and a half/two years to do so. I lost somewhere in the neighborhood of 30 pounds and during most of that time I was exercising a lot (all cardio). As time went on, I stopped being so disciplined and gained about half of it back.
In late 2015/early 2016 I experienced two very difficult life events. The second was also a very stressful situation and during that time (~4 months) I ate very little. Very quickly I dropped down to a low of 129 pounds.
After things calmed down, I just stopped caring about most things. I drank a lot and ate a lot, mostly empty carbs (like pastas and breads). Got up to an all time high of around 166-167.
As of mid-January I decided enough was enough. Got back on here and started logging. I’m eating less and eating better. I’ve cut the drinking back to a reasonable once, sometimes twice a week.
And of course, two months in, I’m seeing no real results. I’ve seen the scale go as low as 163 but then the next week I can easily be pushing 167, which is a bit higher than where I started in January. As far as I’m concerned my weight has simply been fluctuating between 166 & 163 this entire time and I've essentially lost no real fat.
So here are some specifics about me:
• I’m female, 5’7”, almost 51.
• According to www.iifym.com my TDEE is 1600 so I’ve had my daily goal set at 1500.
• I’m mostly sedentary and haven’t yet incorporated exercise into my routine.
• Issues that might affect weight loss are: hypothyroidism, I’m post-menopausal, and I’ve been
on the nicotine patch for the past 3 weeks (quitting smoking).
• I don’t log all days but I do on most. On the days I don’t log I’m sure I go over 1500 cals but I
don’t go completely overboard either.
• I wear a Fitbit and MFP deducts for my daily steps, but I don’t eat those calories back.
Now I absolutely know there is more I can do. I can log everyday. I can start exercising, preferably weight training as well as cardio.
However, I really thought I would see more of a drop over the past 2 months than I have considering where I was (LOTS of calories, LOTS of crap food, and LOTS of wine) to where I’ve been (LESS food, LESS calories, and a LOT less wine).
So what gives?!?
You have dropped your calorie intake to maintenance level even though you are eating and drinking less.
You have a small deficit though and are not logging every day. You are wiping out it out on the days you don't log and go over. You only have to overeat or drink 700 calories a week. That is not hard to do if you go over by a couple hundred a few days a week.
I would increase your deficit and log every day. Drop to about 1350-1400 calories or start exercising regularly.1 -
So_Much_Fab wrote: »kommodevaran wrote: »
That's great! Just be aware that scanning and barcodes is not a guarantee that the entry is valid, you still have to doublecheck it against the food label. And you have to log every day, or else it's no use.So_Much_Fab wrote: »kommodevaran wrote: »Set your weekly weightloss goal to less than 1% of your body weight. Use a food scale, log everything every day, use valid food database entries, hit your calorie target every day. Weigh yourself regularly, be patient, trust the process.
I probably should have added that when I *do* log I do use a food scale, I log all solids & liquids, and use valid entries (most often I scan barcodes).
I would log every day, but I don't cook for myself every day. Weekends are spent with my fiancee and he does a lot of the cooking. There's no reasonable way that I can attempt to log when he cooks. The "last" time...when I was so successful...I was single and making ALL of my own meals.
In these cases, I choose restaurant equivalents.1 -
storyjorie wrote: »This might be an unpopular answer, but if you know what you need to do/eat to get where you need to be--and I bet you do--then you might want to try dieting techniques that kill your cravings. Because it sounds like you have the best intentions, start following a plan, and then that all sort of unravels...if you're like me, that's because a cookie or an extra helping just kept calling your name. I recently switched to Keto. It is working for me because I am almost never hungry due to the protein/fats and the lack of carbs has really just turned off that part of my brain that thinks...stress...boredom...let's eat. I am not an expert in Keto by any means, but believe the impact it has on hunger and cravings suppression makes it a good fit if you find you can't stick to other approaches that require more mental discipline.
I was going to offer up a similar but opposite unpopular idea for the same reasons: WFPB. Keeps me full and satisfied. I’m also 5-7, 52, but a bit more active1 -
So_Much_Fab wrote: »kommodevaran wrote: »
That's great! Just be aware that scanning and barcodes is not a guarantee that the entry is valid, you still have to doublecheck it against the food label. And you have to log every day, or else it's no use.So_Much_Fab wrote: »kommodevaran wrote: »Set your weekly weightloss goal to less than 1% of your body weight. Use a food scale, log everything every day, use valid food database entries, hit your calorie target every day. Weigh yourself regularly, be patient, trust the process.
I probably should have added that when I *do* log I do use a food scale, I log all solids & liquids, and use valid entries (most often I scan barcodes).
I would log every day, but I don't cook for myself every day. Weekends are spent with my fiancee and he does a lot of the cooking. There's no reasonable way that I can attempt to log when he cooks. The "last" time...when I was so successful...I was single and making ALL of my own meals.
Sure you can. I eat at my parents 2 or 3 times a week and log those meals. Hang out with him in the kitchen to see what food he's using. Eyeball portions. It won't be perfect, but it will be closer than a blank page. I guess you can't ask him to help you?
And I agree that a 100 cal deficit is useless. Even if you were logging 100% perfectly that is just too slow to see your progress. Go for at least a 250 deficit, start trying to log those blank days, and try to move more whenever you can. Good luck!1
This discussion has been closed.
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