Struggling with the last 10 lbs

jessrainsb
jessrainsb Posts: 38 Member
edited December 20 in Motivation and Support
I’ve lost about 25 lbs so far since last Dec. I’m 5’11” and I’ve made it to 170. So I’m finally in the “healthy” range, just barely. My initial goal was 160. The scale hasn’t budged in a few weeks now, close to a month. I’ve been eating between 1400-1700 calories and exercise about 4-5 days a week. I feel stuck. I’m eating low carb and don’t think I could go any lower right now. I’m not really where I want to be but wondering if I should give up on losing and just accept it and maintain for a while. It seemed easy at first but now I’m feeling frustrated. I know plateaus are normal, as is losing the last little bit. Wondering is anyone had any words of wisdom for me.

Replies

  • Makeyourdreamshappen
    Makeyourdreamshappen Posts: 48 Member
    If you aren't seeing the scale moving I suggest that you take measurements! The scale did that to me for a while as well. I felt so depressed! Once I started taking measurements I felt much much better. I still use the scale of course to see what is happening with my actual weight. Good luck! :D
  • csplatt
    csplatt Posts: 1,206 Member
    Could you eat 1400 instead of 1400-1700? My maintenance is 1650.
  • kimny72
    kimny72 Posts: 16,011 Member
    edited April 2019
    jessrainsb wrote: »
    I’ve lost about 25 lbs so far since last Dec. I’m 5’11” and I’ve made it to 170. So I’m finally in the “healthy” range, just barely. My initial goal was 160. The scale hasn’t budged in a few weeks now, close to a month. I’ve been eating between 1400-1700 calories and exercise about 4-5 days a week. I feel stuck. I’m eating low carb and don’t think I could go any lower right now. I’m not really where I want to be but wondering if I should give up on losing and just accept it and maintain for a while. It seemed easy at first but now I’m feeling frustrated. I know plateaus are normal, as is losing the last little bit. Wondering is anyone had any words of wisdom for me.

    Are you using a food scale? Double checking that all the entries you are choosing in the database have accurate calorie info?

    Little errors in logging can become invisible when you are losing at a decent clip. But once you get to the last 10 lbs and should only be aiming for a 250 cal deficit, 25 calories here or there can be the difference between losing and not losing. When I started logging waaay more accurately, I was easily eating 300-400 calories more than I thought I was!

    Considering your stats, you should be losing in that calorie range. It is perfectly normal to stall for a couple of weeks here and there, again especially once you get down into the healthy weight range. Water weight/hormonal fluctuations can cover up a half lb weight loss on the scale really easily.

    One of these threads might apply as well, if you're in the mood to read:

    https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

    https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

    https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

    Hang in there!
  • TanyaHooton
    TanyaHooton Posts: 249 Member
    It gets slower and harder as you get closer to goal, particularly if you're in the normal BMI and still trying to lose. You might have an off week. Maybe TOM is coming. Maybe you had some sodium-heavy meals recently. Maybe you're getting sick and your body is holding onto everything.

    You also need to be sure you are accurately logging. Use a scale, not measuring cups or eyeballs or guesses.

    You can also take a diet break for a week or two, then come back to it. Eat at maintenance for that time, and then re-start. From your post it sounds like you are discouraged so maybe take some mental space.
  • elisa123gal
    elisa123gal Posts: 4,333 Member
    I understand why you're frustrated. But through the fog listen to logic.. you are so close to your goal, don't get discouraged.
    Even if you just lost 1 pound a week or every two weeks..by the end of summer you'll be at your goal. Look at it that way. Also..being so tall... I bet you look great now..that last 10 is just tweaking weight. (I'm tall too 5 10).

    Shake up your routine. Have a cheat day... exercise less the next week.. and flex your calories.. I bet it starts coming off again.
  • 1BlueAurora
    1BlueAurora Posts: 439 Member
    Oh, those last 10 pounds! Don't give up. Maybe go down to 1400 calories a day consistently for a week or two and see what happens. Eating back only 50 - 70% of your exercise calories can be a way to reach your lower calorie goal. I certainly hit that slowdown, and it was frustrating. Best of luck!
  • adotbaby
    adotbaby Posts: 199 Member
    What about doing weights?
  • radpin
    radpin Posts: 6 Member
    Strength training can increase your basal (resting) metabolism by about 7%-8%. ( http://www.ncbi.nlm.nih.gov/pubmed/11283427). To put some meat behind it, if your basal metabolism is 1,650 right now with strength training it will be 1782. Muscles are calorically expensive to maintain.

    Also, the lower your body fat goes the more insulin sensitive you become. (https://www.ncbi.nlm.nih.gov/pubmed/15824752). Insulin's job is to signal to adipose (fat) tissue to open up the doors and allow more storage. The lower your body fat goes, somewhat understandably, your body starts getting more concerned and starts storing more. Essentially the lower your body fat goes the more your body fights to store more. Anecdotally this explains why a lot of people find it easy within their given lifestyle to drop to a certain body fat level, but it becomes really hard to drop below that for extended periods of time.

  • jessrainsb
    jessrainsb Posts: 38 Member
    Broke plateau and down to 167! Thanks for all the ideas and encouragement everyone!
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