So for the last month I am hovering over 130 and just can't seem to break it.
ladybug4233
Posts: 217 Member
I am a bit frustrated and I think I just need some encouragement. This time last year I lost 30 pounds and I had no problems. I was working out (mainly cardio) about 6 days a week and weighing all the food I ate. I gained 4-5 pounds back and I am trying to loose them (and maybe a couple more.). I am weighing and logging everything I eat (using a food scale) and working out. The difference this time is I have added resistance (weight training) along with my cardio three days a week. I am sore most of the time. I do eat back some of my exercise calories. The reason I say some is I have trouble eating 2000 calories a day. Like yesterday I ate about 1400.
I am aware of the flow chart and I have read it. I intentionally get 10,000 steps a day (Apple Watch) on top of any exercise calories. I have that marked as active should I change that to lightly active?
I know I only have 5-6 pounds to loose and everyone says they are the hardest but I didnt have any problems last year.
Thanks for letting me vent.
Candie
I am aware of the flow chart and I have read it. I intentionally get 10,000 steps a day (Apple Watch) on top of any exercise calories. I have that marked as active should I change that to lightly active?
I know I only have 5-6 pounds to loose and everyone says they are the hardest but I didnt have any problems last year.
Thanks for letting me vent.
Candie
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Replies
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ladybug4233 wrote: »I am a bit frustrated and I think I just need some encouragement. This time last year I lost 30 pounds and I had no problems. I was working out (mainly cardio) about 6 days a week and weighing all the food I ate. I gained 4-5 pounds back and I am trying to loose them (and maybe a couple more.). I am weighing and logging everything I eat (using a food scale) and working out. The difference this time is I have added resistance (weight training) along with my cardio three days a week. I am sore most of the time. I do eat back some of my exercise calories. The reason I say some is I have trouble eating 2000 calories a day. Like yesterday I ate about 1400.
I am aware of the flow chart and I have read it. I intentionally get 10,000 steps a day (Apple Watch) on top of any exercise calories. I have that marked as active should I change that to lightly active?
I know I only have 5-6 pounds to loose and everyone says they are the hardest but I didnt have any problems last year.
Thanks for letting me vent.
Candie
If your food logging is on-point, you are likely retaining water for muscle repair. Water weight has nothing to do with body weight from fat and could be masking your fat loss,especially since you mention that the weight training is new for you this time around.
How tall are you?
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I agree with the poster above. A couple pounds of fat loss can easily be masked by water retention, especially if you have recently added to your fitness routine. TOM can also play a roll as well. Do you weigh yourself everyday and track that in a trending app (libra, happy scales)?8
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[/quote]
If your food logging is on-point, you are likely retaining water for muscle repair. Water weight has nothing to do with body weight from fat and could be masking your fat loss,especially since you mention that the weight training is new for you this time around.
How tall are you?
[/quote]
I am 5'3". I keep thinking muscle repair too but I just get frustrated.
Do you think I should keep my activity level at active or take it down to lightly active?
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Its most likely being masked by water as the others say, especially if you're new to resistance training. Stick with it.0
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Cassandraw3 wrote: »I agree with the poster above. A couple pounds of fat loss can easily be masked by water retention, especially if you have recently added to your fitness routine. TOM can also play a roll as well. Do you weigh yourself everyday and track that in a trending app (libra, happy scales)?
Yes I do weigh each morning and use happy scale. Just get frustrated that every morning it is 130-131 no matter what.
Do you think I should keep my activity level at active or take it down to lightly active?0 -
ladybug4233 wrote: »Cassandraw3 wrote: »I agree with the poster above. A couple pounds of fat loss can easily be masked by water retention, especially if you have recently added to your fitness routine. TOM can also play a roll as well. Do you weigh yourself everyday and track that in a trending app (libra, happy scales)?
Yes I do weigh each morning and use happy scale. Just get frustrated that every morning it is 130-131 no matter what.
Do you think I should keep my activity level at active or take it down to lightly active?
Taking a look through your diary, you didn't log 3 days in the past week. Without knowing what/how much you ate those days, you could have easily eaten at maintenance or over. Looks like your goal is set to about 1660 before exercise calories. That sounds about right for your activity level.
An example of my week: Monday and Tuesday I kept a moderate deficit with my normal exercise routine. Weight trended downward. Yesterday was a rest day and I ate more calories at dinner than I normally do. I ate close to my maintenance calories for the day. This morning, I jumped up 2 lbs from where I was yesterday morning. I knew this would happen since more of my calories came from the evening vs being more spread out throughout the day.
I think it comes down to logging every single day. Good or bad. That way you can see what is really effecting your progress.7 -
What activity do you have besides the walking? I would put it at lightly active if you have a desk job.4
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I think your activity level is fine. I do the same for my activity level. Definitely get your logging on point and be patient. It really matters now that you don't have much to lose. It matters even more when you're strength training because you need several weeks to really show a trend. My weight fluctuates up to 4 pounds a week from water retention from my workouts. I'm up 2 pounds just from yesterday. One week of data collection isn't enough, and no amount of time will be enough if you aren't logging correctly.4
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I am a Stay at home mom/wife. I don’t sit much between cleaning, grocery shopping, and chauffeuring. Ha!
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ladybug4233 wrote: »I am a bit frustrated and I think I just need some encouragement. This time last year I lost 30 pounds and I had no problems. I was working out (mainly cardio) about 6 days a week and weighing all the food I ate. I gained 4-5 pounds back and I am trying to loose them (and maybe a couple more.). I am weighing and logging everything I eat (using a food scale) and working out. The difference this time is I have added resistance (weight training) along with my cardio three days a week. I am sore most of the time. I do eat back some of my exercise calories. The reason I say some is I have trouble eating 2000 calories a day. Like yesterday I ate about 1400.
I am aware of the flow chart and I have read it. I intentionally get 10,000 steps a day (Apple Watch) on top of any exercise calories. I have that marked as active should I change that to lightly active?
I know I only have 5-6 pounds to loose and everyone says they are the hardest but I didnt have any problems last year.
Thanks for letting me vent.
Candie
I know you really already answered this, but I want to stress it one more time, and feel free to ignore me.
Whenever anyone says they have a "tough time" eating more than something low like 1400 calories, I have to question their logging. A couple of weeks of focusing on really anal, detail oriented, ridiculous logging may be the key. I know you said you use a food scale, but if there is anything you are not using it for (packaged food, single serving, peanut butter, anything) change that. Analyze each of the database entries you are using - are they accurate? Do the calories match the package or the USDA published values for whole food. Then do a gut check - are you logging EVERYTHING - beverages, condiments, cooking oils, nibbles, cheat meals, midnight snacks.
You don't have to log that way forever, but a couple of weeks will make sure the problem isn't something that's super easy to fix.
Also, if you only have 5-6 lbs to lose, it is really easy for the 0.5lbs per week you should be losing to hide behind water weight fluctuations on the scale. It might be your water weight is just more variable than it was last time.
Hang in there, and good luck :drinker:17 -
I would set the activity level to slightly active and make sure your weight is updated on your profile. I finally changed my weight and it took about 70 calories off my goal.1
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If you are having trouble with your calorie goal, reducing your activity level will not make it easier.
If you are sore from lifting, you are retaining water.
If you are a SAHM of 3, are you doing any unlogged snacking? I will unashamedly admit to eating probably a whole serving or more of goldfish over the course of the day, straight from the kids snack bowls. Licking the spoon/knife after making them yogurt or a PB sandwich, etc. Those add up.11 -
ExistingFish wrote: »If you are having trouble with your calorie goal, reducing your activity level will not make it easier.
If you are sore from lifting, you are retaining water.
If you are a SAHM of 3, are you doing any unlogged snacking? I will unashamedly admit to eating probably a whole serving or more of goldfish over the course of the day, straight from the kids snack bowls. Licking the spoon/knife after making them yogurt or a PB sandwich, etc. Those add up.
Goldfish crackers are crack!
I'm taking my sweet time getting below 130, myself. Hit 135 in early December, still see days as high as 134 but mostly bouncing between 131 and 133 these days. I know I need to eat less to get there. I just don't want to
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I’d check whether you’re eating enough protein (~1g per pound of your goal weight), never mind doing too much cardio and keep up the resistance training.8
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What's your body fat percentage? Do you really need to lose 5 lbs or have those 5 lbs already been replaced by muscle?12
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When you just have a handful of pounds to lose, you need to examine what you’re eating with a microscope. I’m about your size and have had three kids....What I eat to maintain would result in an amazing weight loss for someone just a bit heavier. I am very active and that’s 100 percent for my sanity!0
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ExistingFish wrote: »If you are having trouble with your calorie goal, reducing your activity level will not make it easier.
If you are sore from lifting, you are retaining water.
If you are a SAHM of 3, are you doing any unlogged snacking? I will unashamedly admit to eating probably a whole serving or more of goldfish over the course of the day, straight from the kids snack bowls. Licking the spoon/knife after making them yogurt or a PB sandwich, etc. Those add up.
I don't want to reduce my activity level, I am just wondering if I have it marked too high.
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must_deflate wrote: »What's your body fat percentage? Do you really need to lose 5 lbs or have those 5 lbs already been replaced by muscle?
Im not sure of my fat percentage. Since I have only added weight training this month I don't know if I have any new muscle weight.0 -
ExistingFish wrote: »If you are having trouble with your calorie goal, reducing your activity level will not make it easier.
If you are sore from lifting, you are retaining water.
If you are a SAHM of 3, are you doing any unlogged snacking? I will unashamedly admit to eating probably a whole serving or more of goldfish over the course of the day, straight from the kids snack bowls. Licking the spoon/knife after making them yogurt or a PB sandwich, etc. Those add up.
I log every single piece of food and drink that I put in my mouth. I have one kid who feels like three at times. HA!
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I guess I am just surprised since I weigh and log every single thing I eat. I am meticulous about it. The only thing I can think of is my body is retaining water for muscle repair.
I think I will leave my activity level alone for now.2 -
DomesticKat wrote: »I think your activity level is fine. I do the same for my activity level. Definitely get your logging on point and be patient. It really matters now that you don't have much to lose. It matters even more when you're strength training because you need several weeks to really show a trend. My weight fluctuates up to 4 pounds a week from water retention from my workouts. I'm up 2 pounds just from yesterday. One week of data collection isn't enough, and no amount of time will be enough if you aren't logging correctly.
Thanks for sharing your experience. So you think 10,000 steps not including exercise make for an active level?
I get 8,000-11,0000 doing daily activities and then walk on the treadmill to hit 10,000 if I'm short but don't include it in my workout.
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ladybug4233 wrote: »DomesticKat wrote: »I think your activity level is fine. I do the same for my activity level. Definitely get your logging on point and be patient. It really matters now that you don't have much to lose. It matters even more when you're strength training because you need several weeks to really show a trend. My weight fluctuates up to 4 pounds a week from water retention from my workouts. I'm up 2 pounds just from yesterday. One week of data collection isn't enough, and no amount of time will be enough if you aren't logging correctly.
Thanks for sharing your experience. So you think 10,000 steps not including exercise make for an active level?
I get 8,000-11,0000 doing daily activities and then walk on the treadmill to hit 10,000 if I'm short but don't include it in my workout.
I have my account set to active and synced with my fitbit. I get a minimum of 10,000 steps a day and always get a positive calorie adjustment at the end of the day. I eat those calories, and it's never stopped me from losing weight.1 -
I read on another post regarding activity level.
It’s the steps you get outside of your intended excersise. I have a desk job, on a rest day like today, I’m only at 7,000 steps. Not very active. On a day I hit the gym. Maybe walk out at lunch, I can hit 16,000 steps. At 7,000 I’m lightly active. At 16,000, when 6,000 was from running then I had another 10K, then that’s active. So mine changes daily.
If you’ve been in a prolonged calorie deficit, you could be dealing with metabolic adaptations.
In a calorie deficit, you’re not gaining tons of muscle. Take pictures. Take measurements. Tighten up the logging. Weigh by grams for more accuracy.1 -
ladybug4233 wrote: »ExistingFish wrote: »If you are having trouble with your calorie goal, reducing your activity level will not make it easier.
If you are sore from lifting, you are retaining water.
If you are a SAHM of 3, are you doing any unlogged snacking? I will unashamedly admit to eating probably a whole serving or more of goldfish over the course of the day, straight from the kids snack bowls. Licking the spoon/knife after making them yogurt or a PB sandwich, etc. Those add up.
I log every single piece of food and drink that I put in my mouth. I have one kid who feels like three at times. HA!
Sorry I thought I read 3! lol
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No apology necessary!ExistingFish wrote: »ladybug4233 wrote: »ExistingFish wrote: »If you are having trouble with your calorie goal, reducing your activity level will not make it easier.
If you are sore from lifting, you are retaining water.
If you are a SAHM of 3, are you doing any unlogged snacking? I will unashamedly admit to eating probably a whole serving or more of goldfish over the course of the day, straight from the kids snack bowls. Licking the spoon/knife after making them yogurt or a PB sandwich, etc. Those add up.
I log every single piece of food and drink that I put in my mouth. I have one kid who feels like three at times. HA!
Sorry I thought I read 3! lol
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Just having a look at your diary to find where some extra calories could be
Cheerios - Cheerios, 1 cup - weigh solids, don't use measuring cups and spoons as this way is very inaccurate.
Girl Scout Cookies - Thin-mints, 1 cookies - how much does one cookie weigh? It is not uncommon for prepackaged products to weigh more than indicated on the packaging and this can easily add those calories during the day
Chipotle - Steak Fajita Meat, 4 oz & Chipotle Guacamole - Guacamole, 4 oz- it is not often that something like this would come out at exactly 4 oz
Frito Lay - Lightly Salted Cheddar and Sour Cream Potato Chips, 15 chips - not all chips are the same size and there could be a considerable weight difference between 2 lots of 15 chips
Tagalong - Cookie, 2 cookies - as per Girl Scout cookies
For your fresh produce, it is always advisable to check against the USDA website for accuracy. When I search for any fresh produce I will add the name and USDA to the search engine as this will often come up with the best results.
This could easily result in an extra couple of hundred calories a day extra to your body.
Then there are days when you aren't logging anything at all which can very quickly wipe out any deficit. I'd be really anal with your logging for a few weeks by weighing absolutely everything you eat, except for liquids, and checking the entries you choose against the USDA database or nutritional labels on the packages. Don't forget to include all the oil etc to cook with and added condiments.
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must_deflate wrote: »What's your body fat percentage? Do you really need to lose 5 lbs or have those 5 lbs already been replaced by muscle?
OP seems to want to lose the weight, so why question that?
What's the point of settling for mediocre if you can go for the best? What's the point of settling for average level fitness if you can go for elite level fitness? What's the point of settling for a Master's in anything if you can go for the Doctorate?
We have life now, and then it's gone forever, so why settle for less? Rather, do everything to be the best that you can be no matter what.
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Lillymoo01 wrote: »Just having a look at your diary to find where some extra calories could be
Cheerios - Cheerios, 1 cup - weigh solids, don't use measuring cups and spoons as this way is very inaccurate.
Girl Scout Cookies - Thin-mints, 1 cookies - how much does one cookie weigh? It is not uncommon for prepackaged products to weigh more than indicated on the packaging and this can easily add those calories during the day
Chipotle - Steak Fajita Meat, 4 oz & Chipotle Guacamole - Guacamole, 4 oz- it is not often that something like this would come out at exactly 4 oz
Frito Lay - Lightly Salted Cheddar and Sour Cream Potato Chips, 15 chips - not all chips are the same size and there could be a considerable weight difference between 2 lots of 15 chips
Tagalong - Cookie, 2 cookies - as per Girl Scout cookies
For your fresh produce, it is always advisable to check against the USDA website for accuracy. When I search for any fresh produce I will add the name and USDA to the search engine as this will often come up with the best results.
This could easily result in an extra couple of hundred calories a day extra to your body.
Then there are days when you aren't logging anything at all which can very quickly wipe out any deficit. I'd be really anal with your logging for a few weeks by weighing absolutely everything you eat, except for liquids, and checking the entries you choose against the USDA database or nutritional labels on the packages. Don't forget to include all the oil etc to cook with and added condiments.
This is very good advice. I do weigh out anything that is not a solid., including chips, cereal, oatmeal, etc. Thanks for the suggestions. I use very little oil and count every condiment.0 -
So I put myself as lightly active and I'm going to be super anal about making sure I am logging and weighing correctly and not picking up food. As of last night it is TOM a few days early so Im sure that is part of it. Also, I am so very sore today. I started resistance training 3 weeks ago, do it 3x a week and still get to very sore. Will it ever stop? Thanks to everyone for being so helpful and supportive.2
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