Feeling stuck
slawren5
Posts: 6 Member
I lost a total of 115lbs, and I’m trying to get in the 170’s but no matter how strict I am on my diet the scale keeps going up! I strength train 4 days a week then I dedicate one day to just straight cardio. Monday I was 193 now I’m 195. Helpppp 😩
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Replies
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I just posted about something similar,
https://community.myfitnesspal.com/en/discussion/10743353/the-last-few-pounds-what-gives/p1
Check the replies on my thread see if they help you x
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Is that your answer that you are looking for. Strength training will put on weight.
Maybe you can lower your carbs, or lower your calorie intake, start by 100 calories11 -
Congrats on such a success so far!
193 to 195 is likely just regular water fluctuations
have you updated your weight in MFP Your body needs fewer calories to function as it's much smaller now. so you would get a smaller calorie allowance compared to when you started.
is the exercise new or increased? if so the muscles may be retaining extra water to protect themselves masking any weight loss temporarily - that will flush out in time.
you may also want to consider a smaller rate of loss at this point (not sure if you are still at 2lb/week rate of loss requested?)
do you use a food scale for all foods? Initially it's less important to be super diligent in logging as there is lots of wiggle room. but as we get closer to goal we need to really tighten up our logging and flip to using a scale for everything and reviewing entries used in diary.5 -
Have you taken a diet break yet? If not, you really should.
https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
Part of the reason your scale may be going up is stress. A diet break should help with that too.
Understanding the scale is crucial too. You should read this:
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
2 -
Congrats on such a success so far!
193 to 195 is likely just regular water fluctuations
have you updated your weight in MFP Your body needs fewer calories to function as it's much smaller now. so you would get a smaller calorie allowance compared to when you started.
is the exercise new or increased? if so the muscles may be retaining extra water to protect themselves masking any weight loss temporarily - that will flush out in time.
you may also want to consider a smaller rate of loss at this point (not sure if you are still at 2lb/week rate of loss requested?)
do you use a food scale for all foods? Initially it's less important to be super diligent in logging as there is lots of wiggle room. but as we get closer to goal we need to really tighten up our logging and flip to using a scale for everything and reviewing entries used in diary.
Yes I’ve updated MFP & the exercise is New & I increase weight as I build strength0 -
Congrats on such a success so far!
193 to 195 is likely just regular water fluctuations
have you updated your weight in MFP Your body needs fewer calories to function as it's much smaller now. so you would get a smaller calorie allowance compared to when you started.
is the exercise new or increased? if so the muscles may be retaining extra water to protect themselves masking any weight loss temporarily - that will flush out in time.
you may also want to consider a smaller rate of loss at this point (not sure if you are still at 2lb/week rate of loss requested?)
do you use a food scale for all foods? Initially it's less important to be super diligent in logging as there is lots of wiggle room. but as we get closer to goal we need to really tighten up our logging and flip to using a scale for everything and reviewing entries used in diary.
Yes I’ve updated MFP & the exercise is New & I increase weight as I build strength
You say your diet is strict but strict doesnt necessarily mean you are eating in the deficit necessary to continue to lose. Do you use a food scale?5 -
Teabythesea_ wrote: »Congrats on such a success so far!
193 to 195 is likely just regular water fluctuations
have you updated your weight in MFP Your body needs fewer calories to function as it's much smaller now. so you would get a smaller calorie allowance compared to when you started.
is the exercise new or increased? if so the muscles may be retaining extra water to protect themselves masking any weight loss temporarily - that will flush out in time.
you may also want to consider a smaller rate of loss at this point (not sure if you are still at 2lb/week rate of loss requested?)
do you use a food scale for all foods? Initially it's less important to be super diligent in logging as there is lots of wiggle room. but as we get closer to goal we need to really tighten up our logging and flip to using a scale for everything and reviewing entries used in diary.
Yes I’ve updated MFP & the exercise is New & I increase weight as I build strength
You say your diet is strict but strict doesnt necessarily mean you are eating in the deficit necessary to continue to lose. Do you use a food scale?
No I do not but my diet is really basic I don’t eat outside of my meal plan I have and I always go over my protein intake cause that’s all I basically eat3 -
Teabythesea_ wrote: »Congrats on such a success so far!
193 to 195 is likely just regular water fluctuations
have you updated your weight in MFP Your body needs fewer calories to function as it's much smaller now. so you would get a smaller calorie allowance compared to when you started.
is the exercise new or increased? if so the muscles may be retaining extra water to protect themselves masking any weight loss temporarily - that will flush out in time.
you may also want to consider a smaller rate of loss at this point (not sure if you are still at 2lb/week rate of loss requested?)
do you use a food scale for all foods? Initially it's less important to be super diligent in logging as there is lots of wiggle room. but as we get closer to goal we need to really tighten up our logging and flip to using a scale for everything and reviewing entries used in diary.
Yes I’ve updated MFP & the exercise is New & I increase weight as I build strength
You say your diet is strict but strict doesnt necessarily mean you are eating in the deficit necessary to continue to lose. Do you use a food scale?
No I do not but my diet is really basic I don’t eat outside of my meal plan I have and I always go over my protein intake cause that’s all I basically eat
get and use a food scale.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
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Teabythesea_ wrote: »Congrats on such a success so far!
193 to 195 is likely just regular water fluctuations
have you updated your weight in MFP Your body needs fewer calories to function as it's much smaller now. so you would get a smaller calorie allowance compared to when you started.
is the exercise new or increased? if so the muscles may be retaining extra water to protect themselves masking any weight loss temporarily - that will flush out in time.
you may also want to consider a smaller rate of loss at this point (not sure if you are still at 2lb/week rate of loss requested?)
do you use a food scale for all foods? Initially it's less important to be super diligent in logging as there is lots of wiggle room. but as we get closer to goal we need to really tighten up our logging and flip to using a scale for everything and reviewing entries used in diary.
Yes I’ve updated MFP & the exercise is New & I increase weight as I build strength
You say your diet is strict but strict doesnt necessarily mean you are eating in the deficit necessary to continue to lose. Do you use a food scale?
No I do not but my diet is really basic I don’t eat outside of my meal plan I have and I always go over my protein intake cause that’s all I basically eat
You could still be over eating, even with a meal plan. For example, if your meal plan consists of a chicken breast for dinner ever night that breast could be 100 calories or 300 calories depending on the size. Get a food scale. They're about $10-$20 and you can get them at any superstore or on Amazon. You'll probably be surprised at how much you're truly eating.5 -
Your weight from Monday to today is within the normal fluctuations you would expect. How are you logging your weight? Daily? Weekly? How long since you last lost weight,3
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Commander_Keen wrote: »Is that your answer that you are looking for. Strength training will put on weight.
Maybe you can lower your carbs, or lower your calorie intake, start by 100 calories
Only a calorie surplus will put on weight. Strength training can't make you heavier in a calorie deficit.6 -
A food scale is a must!!6
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Teabythesea_ wrote: »Congrats on such a success so far!
193 to 195 is likely just regular water fluctuations
have you updated your weight in MFP Your body needs fewer calories to function as it's much smaller now. so you would get a smaller calorie allowance compared to when you started.
is the exercise new or increased? if so the muscles may be retaining extra water to protect themselves masking any weight loss temporarily - that will flush out in time.
you may also want to consider a smaller rate of loss at this point (not sure if you are still at 2lb/week rate of loss requested?)
do you use a food scale for all foods? Initially it's less important to be super diligent in logging as there is lots of wiggle room. but as we get closer to goal we need to really tighten up our logging and flip to using a scale for everything and reviewing entries used in diary.
Yes I’ve updated MFP & the exercise is New & I increase weight as I build strength
You say your diet is strict but strict doesnt necessarily mean you are eating in the deficit necessary to continue to lose. Do you use a food scale?
No I do not but my diet is really basic I don’t eat outside of my meal plan I have and I always go over my protein intake cause that’s all I basically eat
You just answered your own question
It's very easy to overestimate portion sizes and as you become a smaller weight you need to be a lot more accurate with your calories-you have a lot less wiggle room to work with.
Get a food scale and start using it-you'll be shocked, lol. I'm 6 years into maintenance and I still use mine every day 2
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