Something is wrong
angeldarkside
Posts: 10 Member
I need some help from people who exercise on a regular basis. I am 40, 5.4, now 131 lbs (lost 6 lbs over last 6 weeks) and have a sedentary job. For as long as i can remember, I never ate during the day. (just 2 cups of coffee during the day 7am-6 pm) then eat dinner not exceeding 1400 calorie/ day but large amount of that would be carbs including refined carbs. About 6 weeks ago, i started exercising, something I never tried before. I started with 137 lbs and now at 131. Been going to GYM 5-6 d/wk for 6 weeks: 30 min treadmill (300 calories) with leg presses, Abdominal Crunchs. I have lost inches throughout (hourglass) but still have abdominal belly pouch. Weight loss has stalled for last 1 week. I eat strictly at 1200 cal/ day with one cheat day a week. I have eliminated refined carbs as well as total daily Carb intake. I wonder if someone else was so strict with their diet, they would have had much more positive gains but why am i so different. I have never eaten more than 1400 cal/ day (out of habit rather than dieting). I think my BMR is very low. (Thyroid is normal and have no health issues)
My Goal is to get to a fit, lean, strong body with muscle definition. I am not focused on loosing weight anymore.
Am I doing something wrong? Any Suggestions?
My Goal is to get to a fit, lean, strong body with muscle definition. I am not focused on loosing weight anymore.
Am I doing something wrong? Any Suggestions?
4
Replies
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If you are not focused on losing weight, I’m not understanding your question?7
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I want to get a better body shape and muscle definition. What else should I do?3
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Nothing is wrong, weight loss isn't linear, you won't lose weight every week and you can't spot reduce fat.
Your weight loss as described is perfectly normal. you haven't got a low BMR, your TDEE at Sedentary with light exercise is 1700, you're losing 1lb per week which is 500 calorie deficit per day (1200 net) and have a cheat day which will reduce your deficit a little. Your weight is at the higher end of a healthy BMI, eat at a much smaller deficit and factor a bit more strength training in if you want to improve your body composition and ensure you're getting adequate protein.
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Read the stickies at the top of the forums! I like this one
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p16 -
Stick with it.
6 weeks 6 lbs and body comp improvement you are going fine even great.
It took you 40 years to get here don't expect to change your whole body in 40 days4 -
I don't exercise regularly, but this isn't about exerside anyway.
Weight fluctuates more than you can expect to lose in a week.
Your weightloss sounds right on schedule, 1 pound per week and decreasing.
Be aware that a cheat meal can easily wipe out a week's calorie deficit.
1200 calories sounds like little fuel for someone your height and activity level. A loss of 1 pound per week means your TDEE would be around 1700. You are taller and more active than me, and I maintain on 1900. I suspect a logging problem.
When you lose weight and exercise, you lose fat and become stronger.
Meal timing and diet composition is less important any of the above.
You aren't so special as you might think.5 -
Please don't quit--you're doing it right! I'm 37 and not hitting nearly as much success as you, but your success will mean so much to me and other pixies like you! Keep at it--you'll win in the end!2
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Guys thank you so much for such good information and Guidance. I felt that years of sedentary lifestyle and restricted eating might have messed up my metabolism to very low. I see people around me at work, Eating three meals a day approx 2500 cal with cakes and regular soda and looking fit where I eat half of that and still have belly fat. Good thing about me is I am pretty much never hungry but have a sweet tooth and used to eat desserts.3
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angeldarkside wrote: »Guys thank you so much for such good information and Guidance. I felt that years of sedentary lifestyle and restricted eating might have messed up my metabolism to very low. I see people around me at work, Eating three meals a day approx 2500 cal with cakes and regular soda and looking fit where I eat half of that and still have belly fat. Good thing about me is I am pretty much never hungry but have a sweet tooth and used to eat desserts.
Comparison is the thief of joy, we are all different and lose/maintain weight at different levels. Focus on yourself. Worth noting carb restriction isn't necessary for weight loss or body re-composition.7 -
You are right about the carb restriction being not necessary for weight loss however from health perspective, restricting refined carbs is important especially with family history of Diabetes. Hyperglycemia and obesity leads to Excessive insulin secretion and subsequent Insulin resistance leading to pre-diabetes, metabolic syndrome and eventual Diabetes.
You are also very right about everyone being different. Somehow if we can mirror the hormonal and genetic make up of people who can get away with eating alot, there would be no obesity.10 -
so guys since last week, I actually have not lost any more weight despite continuing the same exercise routine. I feel my belly pouch is now more protruded. Someone mentioned Diastasis Rectii and I checked and could not appreciate any. Other people say abd crunch on a seated machine might make belly worse. Someone else said that Starvation/ Intermittent Fasting technique with excessive exercise might have pushed me in starvation mode and might have increased might my Cortisol leading to belly fat
Gosh now I am so confused. Is there any machine at the gym that will help build my abdominal muscle? thanks3 -
How are you measuring your calorie intake?
You aren’t going to build much, if any, muscle on 1200 calories. This thread may help you out on what to do: https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach2 -
Do you by chance log your cheat day? It's possible that you eat your week's deficit in that day and are just maintaining.1
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Thanks for your responses. While it is possible to over eat on cheat days and if my cortisol is elevated, I might be storing all that extra calories as fat. I will watch what i eat over the weekend also. Somehow I find it much easier to exercise on a gym machine rather than Freelance Planks or ab exercise work out routines that are available everywhere. Is there a certain machine that works best for abdomen. thanks0
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angeldarkside wrote: »Thanks for your responses. While it is possible to over eat on cheat days and if my cortisol is elevated, I might be storing all that extra calories as fat. I will watch what i eat over the weekend also. Somehow I find it much easier to exercise on a gym machine rather than Freelance Planks or ab exercise work out routines that are available everywhere. Is there a certain machine that works best for abdomen. thanks
The link mallibu927 posted is the best resource you could start with. Read the very first post in the thread. Also you won't have to worry about starvation mode, since in this context it isn't a thing. If you're in a deficit you will lose weight. If you're not losing weight you're not in a deficit. It's that simple.7 -
MichelleSilverleaf wrote: »angeldarkside wrote: »Thanks for your responses. While it is possible to over eat on cheat days and if my cortisol is elevated, I might be storing all that extra calories as fat. I will watch what i eat over the weekend also. Somehow I find it much easier to exercise on a gym machine rather than Freelance Planks or ab exercise work out routines that are available everywhere. Is there a certain machine that works best for abdomen. thanks
The link mallibu927 posted is the best resource you could start with. Read the very first post in the thread. Also you won't have to worry about starvation mode, since in this context it isn't a thing. If you're in a deficit you will lose weight. If you're not losing weight you're not in a deficit. It's that simple.
While i appreciate your reply, It is not a simple in and out theory and Starvation mode is definitely a thing based numerous studies that have been done. I had a very specific question "Gym Machines for abs?" That post was helpful but did not answer the question. Thanks17 -
CrossFit!!!!!! By far the best choice I've ever made in regards to fitness. At 50, I am stronger, leaner, and more defined than I was at 20. You said that you find it easier to workout on gym machines. Gains do not come easy, and you should always try and work outside your comfort zone.2
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angeldarkside wrote: »MichelleSilverleaf wrote: »angeldarkside wrote: »Thanks for your responses. While it is possible to over eat on cheat days and if my cortisol is elevated, I might be storing all that extra calories as fat. I will watch what i eat over the weekend also. Somehow I find it much easier to exercise on a gym machine rather than Freelance Planks or ab exercise work out routines that are available everywhere. Is there a certain machine that works best for abdomen. thanks
The link mallibu927 posted is the best resource you could start with. Read the very first post in the thread. Also you won't have to worry about starvation mode, since in this context it isn't a thing. If you're in a deficit you will lose weight. If you're not losing weight you're not in a deficit. It's that simple.
While i appreciate your reply, It is not a simple in and out theory and Starvation mode is definitely a thing based numerous studies that have been done. I had a very specific question "Gym Machines for abs?" That post was helpful but did not answer the question. Thanks
Starvation mode isn't a thing in this context because it defies how the human body works. Hope you get the answer you're looking for.8 -
angeldarkside wrote: »MichelleSilverleaf wrote: »angeldarkside wrote: »Thanks for your responses. While it is possible to over eat on cheat days and if my cortisol is elevated, I might be storing all that extra calories as fat. I will watch what i eat over the weekend also. Somehow I find it much easier to exercise on a gym machine rather than Freelance Planks or ab exercise work out routines that are available everywhere. Is there a certain machine that works best for abdomen. thanks
The link mallibu927 posted is the best resource you could start with. Read the very first post in the thread. Also you won't have to worry about starvation mode, since in this context it isn't a thing. If you're in a deficit you will lose weight. If you're not losing weight you're not in a deficit. It's that simple.
While i appreciate your reply, It is not a simple in and out theory and Starvation mode is definitely a thing based numerous studies that have been done. I had a very specific question "Gym Machines for abs?" That post was helpful but did not answer the question. Thanks
starvation mode is not a thing when it comes to dieting(old myth) but starvation is a real thing. and either way you wont stop losing weight because of it. your body does not hold on to or store fat in a deficit of calories,if so anorexics and those starving in 3rd world countries would store fat and not lose weight.if you were truly starving, your body would use fat,lean mass(including muscle) to fuel your body,if it wasnt getting enough calories. after so long of it doing this you would eventually die.
it is a simple in and out theory. even someone like me with a metabolic disorder loses weight eating less calories. I just have to eat less than what MFP gives me.7 -
MichelleSilverleaf wrote: »angeldarkside wrote: »MichelleSilverleaf wrote: »angeldarkside wrote: »Thanks for your responses. While it is possible to over eat on cheat days and if my cortisol is elevated, I might be storing all that extra calories as fat. I will watch what i eat over the weekend also. Somehow I find it much easier to exercise on a gym machine rather than Freelance Planks or ab exercise work out routines that are available everywhere. Is there a certain machine that works best for abdomen. thanks
The link mallibu927 posted is the best resource you could start with. Read the very first post in the thread. Also you won't have to worry about starvation mode, since in this context it isn't a thing. If you're in a deficit you will lose weight. If you're not losing weight you're not in a deficit. It's that simple.
While i appreciate your reply, It is not a simple in and out theory and Starvation mode is definitely a thing based numerous studies that have been done. I had a very specific question "Gym Machines for abs?" That post was helpful but did not answer the question. Thanks
Starvation mode isn't a thing in this context because it defies how the human body works. Hope you get the answer you're looking for.
Would you like to elaborate or explain your point Michelle?
Starvation mode is a state when your body perceives itself as in a caloric deficit and your Hypothalamic and pituitary axis gets disrupted. This leads to an excess of ACTH and cortisol secretion leading to higher GH and Insulin secretion all lead to energy preservation and in turns decreasing Basal metabolic rate to minimal and sustaining essential bodily function. This is the precise reason why some everyone's energy requirement to maintain a certain weight is different. This is also the reason why you have Female athletes Triad syndrome. If it was as simple as Intake equals output then you wouldn't have so much obesity. You would loose weight on demand and gain back as you wish but that is not the reality. Our bodies are full of hormones and with regulatory and counter regulatory mechanisms that work in a fine balance. As always Thanks you for your response.14 -
angeldarkside wrote: »MichelleSilverleaf wrote: »angeldarkside wrote: »MichelleSilverleaf wrote: »angeldarkside wrote: »Thanks for your responses. While it is possible to over eat on cheat days and if my cortisol is elevated, I might be storing all that extra calories as fat. I will watch what i eat over the weekend also. Somehow I find it much easier to exercise on a gym machine rather than Freelance Planks or ab exercise work out routines that are available everywhere. Is there a certain machine that works best for abdomen. thanks
The link mallibu927 posted is the best resource you could start with. Read the very first post in the thread. Also you won't have to worry about starvation mode, since in this context it isn't a thing. If you're in a deficit you will lose weight. If you're not losing weight you're not in a deficit. It's that simple.
While i appreciate your reply, It is not a simple in and out theory and Starvation mode is definitely a thing based numerous studies that have been done. I had a very specific question "Gym Machines for abs?" That post was helpful but did not answer the question. Thanks
Starvation mode isn't a thing in this context because it defies how the human body works. Hope you get the answer you're looking for.
Would you like to elaborate or explain your point Michelle?
Starvation mode is a state when your body perceives itself as in a caloric deficit and your Hypothalamic and pituitary axis gets disrupted. This leads to an excess of ACTH and cortisol secretion leading to higher GH and Insulin secretion all lead to energy preservation and in turns decreasing Basal metabolic rate to minimal and sustaining essential bodily function. This is the precise reason why some everyone's energy requirement to maintain a certain weight is different. This is also the reason why you have Female athletes Triad syndrome. If it was as simple as Intake equals output then you wouldn't have so much obesity. You would loose weight on demand and gain back as you wish but that is not the reality. Our bodies are full of hormones and with regulatory and counter regulatory mechanisms that work in a fine balance. As always Thanks you for your response.
This link elaborates better than I ever could: https://www.aworkoutroutine.com/starvation-mode/
It IS as simple as CI<CO to lose weight, the reason we have obesity is because people consume more than they need.12 -
angeldarkside wrote: »MichelleSilverleaf wrote: »angeldarkside wrote: »MichelleSilverleaf wrote: »angeldarkside wrote: »Thanks for your responses. While it is possible to over eat on cheat days and if my cortisol is elevated, I might be storing all that extra calories as fat. I will watch what i eat over the weekend also. Somehow I find it much easier to exercise on a gym machine rather than Freelance Planks or ab exercise work out routines that are available everywhere. Is there a certain machine that works best for abdomen. thanks
The link mallibu927 posted is the best resource you could start with. Read the very first post in the thread. Also you won't have to worry about starvation mode, since in this context it isn't a thing. If you're in a deficit you will lose weight. If you're not losing weight you're not in a deficit. It's that simple.
While i appreciate your reply, It is not a simple in and out theory and Starvation mode is definitely a thing based numerous studies that have been done. I had a very specific question "Gym Machines for abs?" That post was helpful but did not answer the question. Thanks
Starvation mode isn't a thing in this context because it defies how the human body works. Hope you get the answer you're looking for.
Would you like to elaborate or explain your point Michelle?
Starvation mode is a state when your body perceives itself as in a caloric deficit and your Hypothalamic and pituitary axis gets disrupted. This leads to an excess of ACTH and cortisol secretion leading to higher GH and Insulin secretion all lead to energy preservation and in turns decreasing Basal metabolic rate to minimal and sustaining essential bodily function. This is the precise reason why some everyone's energy requirement to maintain a certain weight is different. This is also the reason why you have Female athletes Triad syndrome. If it was as simple as Intake equals output then you wouldn't have so much obesity. You would loose weight on demand and gain back as you wish but that is not the reality. Our bodies are full of hormones and with regulatory and counter regulatory mechanisms that work in a fine balance. As always Thanks you for your response.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3581855/ most of what you said seems to be more in anorexics(which basically starve themselves)
adaptive thermogenesis- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
the female athlete triad syndrome-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435916/5 -
Like I explained, the underlying pathophysiology remains the same as mentioned in the studies you quoted above.
I wanted to know more about machines at the gym as I am new to that and hence my question about which machines to use for a abdominal core work out.0 -
CharlieBeansmomTracey wrote: »angeldarkside wrote: »MichelleSilverleaf wrote: »angeldarkside wrote: »MichelleSilverleaf wrote: »angeldarkside wrote: »Thanks for your responses. While it is possible to over eat on cheat days and if my cortisol is elevated, I might be storing all that extra calories as fat. I will watch what i eat over the weekend also. Somehow I find it much easier to exercise on a gym machine rather than Freelance Planks or ab exercise work out routines that are available everywhere. Is there a certain machine that works best for abdomen. thanks
The link mallibu927 posted is the best resource you could start with. Read the very first post in the thread. Also you won't have to worry about starvation mode, since in this context it isn't a thing. If you're in a deficit you will lose weight. If you're not losing weight you're not in a deficit. It's that simple.
While i appreciate your reply, It is not a simple in and out theory and Starvation mode is definitely a thing based numerous studies that have been done. I had a very specific question "Gym Machines for abs?" That post was helpful but did not answer the question. Thanks
Starvation mode isn't a thing in this context because it defies how the human body works. Hope you get the answer you're looking for.
Would you like to elaborate or explain your point Michelle?
Starvation mode is a state when your body perceives itself as in a caloric deficit and your Hypothalamic and pituitary axis gets disrupted. This leads to an excess of ACTH and cortisol secretion leading to higher GH and Insulin secretion all lead to energy preservation and in turns decreasing Basal metabolic rate to minimal and sustaining essential bodily function. This is the precise reason why some everyone's energy requirement to maintain a certain weight is different. This is also the reason why you have Female athletes Triad syndrome. If it was as simple as Intake equals output then you wouldn't have so much obesity. You would loose weight on demand and gain back as you wish but that is not the reality. Our bodies are full of hormones and with regulatory and counter regulatory mechanisms that work in a fine balance. As always Thanks you for your response.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3581855/ most of what you said seems to be more in anorexics(which basically starve themselves)
adaptive thermogenesis- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
the female athlete triad syndrome-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435916/
Here is another interesting study on 'starvation mode':
https://www.refinery29.com/minnesota-starvation-experiment
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angeldarkside wrote: »Like I explained, the underlying pathophysiology remains the same as mentioned in the studies you quoted above.
I wanted to know more about machines at the gym as I am new to that and hence my question about which machines to use for a abdominal core work out.
Anything that will work core, be it deadlifts or machines dedicated to abdominals. But to get them to show, you need to get rid of the fat layer hiding them.
Read the So You Want a Nice Stomach link, its information is spot on.4 -
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First of all if you have lost steadily over the last few months which means whatever you are doing is working.
Second, you are mixing all sorts of misinformation in to your plan that is frankly, noise, and is just confusing the issue.
I think you will continue to see progress over the months if you increase your exercise and track your cheat day calories.
Now for the noise. You do not have an unusually slow metabolism. Carbs are not special.
I have a concern with your habit of eating one large meal daily. If you have a family history of diabetes then small and regular meals is the rule of the day. I hesitate to bring this up as you are so habituated to your eating style but I thought I should mention it.7 -
Well what you said about Diabetes is absolutely wrong. If you want to learn more about Diabetes and metabolic syndrome, Please Read the obesity code by Dr Jason Fung who is a practicing nephrologist and a leading authority on Intermittent fasting.
After reading alot of comments here about diet and hormones since yesterday, I am very sorry to say that many of you guys know tits and bits about alot of things but fail to understand how they correlate.
I will leave this post here with a quote:
"The greatest enemy of knowledge is not ignorance, it is the illusion of knowledge"
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ruh roh5
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Good luck!2
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