Could this be a Plateau, and what
franklin5280
Posts: 80 Member
Ok, I will try to make this short.
Today: 343.1
Thursday: 348.3
2/1: 341.6
Hitting Macros consistently: 150 P/175 C/133 F
Exercise duration and intensity increasing. Now 40-45 minutes daily, spinning, elliptical, cycling(when above 45 degrees).
This is feeling like body thinks it belongs here. Last time in the pants size 1999.
Planning maybe boost protein, watch salt, and increase duration are probably key parts.
Am I missing anything obvious?
Today: 343.1
Thursday: 348.3
2/1: 341.6
Hitting Macros consistently: 150 P/175 C/133 F
Exercise duration and intensity increasing. Now 40-45 minutes daily, spinning, elliptical, cycling(when above 45 degrees).
This is feeling like body thinks it belongs here. Last time in the pants size 1999.
Planning maybe boost protein, watch salt, and increase duration are probably key parts.
Am I missing anything obvious?
0
Replies
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1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.5 -
franklin5280 wrote: »Ok, I will try to make this short.
Today: 343.1
Thursday: 348.3
2/1: 341.6
Hitting Macros consistently: 150 P/175 C/133 F
Exercise duration and intensity increasing. Now 40-45 minutes daily, spinning, elliptical, cycling(when above 45 degrees).
This is feeling like body thinks it belongs here. Last time in the pants size 1999.
Planning maybe boost protein, watch salt, and increase duration are probably key parts.
Am I missing anything obvious?
What was your weight on Jan 1st?1 -
Not over 10-11 days. If you’ve been increasing your exercise this month, that is most likely why you gained...your muscles are holding on to water to repair.3
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Not over 10-11 days. If you’ve been increasing your exercise this month, that is most likely why you gained...your muscles are holding on to water to repair.
^^^^ This. Be diligent and you will see results. Give it a couple of more weeks, then reevaluate.
If you continue not to lose, then you could be eating more than you think.
Or, if you are eating back exercise calories, you could be overestimating your calorie burn.
Either way,10-11 days is too early to tell.0 -
Are you using a scale to weigh all of your food? If not, I would highly consider investing in one...it can be a real eye opener.0
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Ok. 1/1/18 was 348 lbs but was weighing on carpet which appears to weigh 10 lbs light. Now weight on solid floor in Bathroom. Getting more consistent readings. Yes scale with Tare. Logging everything. Saw a little edema in left leg. Ongoing barometer of water retention. I’m thinking watch sodium, boost protein and duration and blow through 340. Also have a massage scheduled Tuesday, Scheduled with Therapist who knows lymphatic drainage. Suspect other inflammation processes at work.1
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Yes, weighing on carpet can be misleading. I would discuss with your doctor. If you are retaining more than the normal amount of water, I believe there is medication they can prescribe for that.0
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franklin5280 wrote: »Ok. 1/1/18 was 348 lbs but was weighing on carpet which appears to weigh 10 lbs light. Now weight on solid floor in Bathroom. Getting more consistent readings. Yes scale with Tare. Logging everything. Saw a little edema in left leg. Ongoing barometer of water retention. I’m thinking watch sodium, boost protein and duration and blow through 340. Also have a massage scheduled Tuesday, Scheduled with Therapist who knows lymphatic drainage. Suspect other inflammation processes at work.
Ok. So if I am following you correctly, you believe that your starting weight on 1/1 was more likely 358 due to weighing on carpet. Today, you weighed 343. That's a loss of 15 lbs in 7 weeks, 2.1 lbs per week. If that's correct, that's not bad. You absolutely will have day to day fluctuations based on changes in stomach content, intestinal content, and changes in water composition/retention.
I splurged and had a couple of slices of pizza last night, and this morning, the scale jumped 2 lbs. I did not gain 2 lbs of fat overnight...I would have needed to eat an excess of 7,000 calories for that to happen.1 -
franklin5280 wrote: »Ok, I will try to make this short.
Today: 343.1
Thursday: 348.3
2/1: 341.6
Hitting Macros consistently: 150 P/175 C/133 F
Exercise duration and intensity increasing. Now 40-45 minutes daily, spinning, elliptical, cycling(when above 45 degrees).
This is feeling like body thinks it belongs here. Last time in the pants size 1999.
Planning maybe boost protein, watch salt, and increase duration are probably key parts.
Am I missing anything obvious?
Yes, that you need to focus on playing the long game here. And maybe that a weight trending app might be helpful. Libra, Trend Weight, Happy Scale are all good ones.2 -
Up 3.3 lb. Not a perfect week. Couple external issues impacted compliance. One could have prevented. Other was out of my control. Second issue will require minor surgery. Macros way off last couple days. Got in 60 minutes spin which is longest duration. Goal is to work up to two hours continuous to get ready for spring cycling weather. Still suspect set point.1
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Set point is a myth. You will lose weight, just keep going.1
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New exercise routines can cause water retention. It’s only been 10 days, don’t stress about it yet! Keep your head up and do what you gotta do. *hugs*0
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No stress, didn’t hit Marcos or exercise goal. Always next week. Macros better today, 60 minute spin on Aerodyne. Get back into it...1
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Exercise duration 45-90 minutes daily. Burning 750-1200 calories. Slight weight gain. Still 343 lbs. cutting calories back 500 per day.0
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