Lost 25 lbs in 3 weeks now nothing on 4th week
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Eating more is not coming easy to me. Might seem kind of odd. If I'm not hungry I just don't know why I should force some food down. The little bit more I have been eating i need to make better choices I feel I'm picking more carbs. But all in all I don't think that percentages are bad macro wise.
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You might try increasing fats: They're calorie-dense, can be healthful (prefer things like nuts, nut butter, olive oil, fatty fish, avocados), and while some find them filling, not everyone does. If your sat fats aren't unduly high, butter or cheese, other full-fat dairy, could also be good, or fatty meats.
Some more protein wouldn't hurt anything, either, but you're not crazy-mad-low IMO. (If you're aiming to weigh 175, then something in the range of 105-140 would be OK, though more is fine, too. (That's 0.6-0.8g per pound of a healthy goal weight, loosely equivalent to 0.8-1g per pound of lean body mass for most people.)
52g+ of fat would be minimally good, since you're a guy (0.3g per pound of healthy goal weight) and can be higher.
The MFP defaults are OK for most people, but the grams/pound things can dial it in a bit more. Above ratios are just my preferences, but fairly widely agreed on among us MFP crowd-followers.3 -
You might try increasing fats: They're calorie-dense, can be healthful (prefer things like nuts, nut butter, olive oil, fatty fish, avocados), and while some find them filling, not everyone does. If your sat fats aren't unduly high, butter or cheese, other full-fat dairy, could also be good, or fatty meats.
Some more protein wouldn't hurt anything, either, but you're not crazy-mad-low IMO. (If you're aiming to weigh 175, then something in the range of 105-140 would be OK, though more is fine, too. (That's 0.6-0.8g per pound of a healthy goal weight, loosely equivalent to 0.8-1g per pound of lean body mass for most people.)
52g+ of fat would be minimally good, since you're a guy (0.3g per pound of healthy goal weight) and can be higher.
The MFP defaults are OK for most people, but the grams/pound things can dial it in a bit more. Above ratios are just my preferences, but fairly widely agreed on among us MFP crowd-followers.
^^What Aunty Ann said
Nuts could be a really good option for you, something you can snack on while moving dirt.1 -
BTW & just FTR: I do empathize with your difficulties getting in adequate calories/nutrition, especially today.
I had a wild & crazy evening yesterday, lots of calories but unbalanced nutrition, so my goal today was just to get in enough protein (100g goal) and fat (50g) and a bunch of nice veggies/fruit to counteract that, ideally keeping that well within calorie goal because I frankly wasn't very hungry. The veg/fruit goal was particularly challenging (all that fiber, yikes), and I only made it to around 9 servings, if I don't count sauerkraut or salsa (not eaten together!). Ended the day with peanut butter on crackers, to even get within hailing distance of my fat goal (ended up just 1g short, close enough ).
A low day now and then on any category is OK, but I really wanted some remedial nutrition.
You're making good progress. Sometimes, if you've been doing something more like the standard American diet (high fats, large amounts of processed grain foods like baked goods, high sugar = very high calories, less satiating), then a diet that's more nutrient-dense can be very filling at first. (I don't know whether that describes your previous eating or not, but it's a common scenario).
Hang in there, and keep tweaking things!3 -
AnnPT77 and Nony_mouse thank you. You have both been very helpful. As well as others that have posted on this thread thank you. I suppose I'll be back in a week and report losses at current intake to see if I should change up a little more. Thank you all5
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Don't forget to use a weight trend app when you're showing your loss. Ups and downs are not guaranteed to coincide with "special weekly weigh-in date" 😉0
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I can't remember if we told you that increasing your calorie may cause a small jump on the scale that is not fat regain.
Increasing calories does 2 relevant things in this regard:
(1) It increases the physical volume of food in transit in your digestive system, and that food has weight. At higher calories, the average daily "food in transit" weight is a little higher, and it's not fat. If you drink a pint of water, you gain a pound, most of which leaves your body eventually as waste. Much of food weight does the same thing. It's meaningless.
(2) Usually, eating more food means eating relatively more carbs and sodium/salt. Carbs, while being metabolized, are held in your body with a few grams of water per gram of carbs (I always forget whether its 3g or 4g of water per gram of carbs ). Sodium requires a bit of water to balance electrolytes. For a period of time, as your average amounts of these increase, water retention will increase a little. That's also meaningless.
Both of these things are normal and natural. They can temporarily mask continuing fat loss on your bodyweight scale, and make it look like you're losing more slowly than expected, or even gaining when you should be losing.
It's calorie level that determines fat gain/loss. At the proper calorie level, you will be losing fat. The fact that water weight can temporarily obscure that is one reason why we recommend waiting a few weeks after adopting an new routine, before adjusting . . . let alone panicking. Ongoing fat loss will show up on the scale, it may just take a little time for the clouds to clear and show it.1 -
I didn't really understand the science behind it but I did see a small jump already. Also did see the rise in sodium intake but did not correlate the relation between the 2. Not panicking, just letting it ride. I do understand that changes, even small will affect the body.
With that being said, maybe a little off topic but how long does it usually take for a regulated bowel movements after a big change? Before I switched eating habits, I was always once a day at relatively same time.
Now, it's all over the place. I do wonder since I have quit drinking soda, and chewing tobacco, I have got rid of 2 stimulants. Not sure how much of an effect that has on the situation.1 -
Yep, dropping the stimulants can have an impact, as can changing foods. It will sort itself out. In the meantime, make sure you're getting enough fibre, and staying well hydrated.3
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Nony_Mouse wrote: »Yep, dropping the stimulants can have an impact, as can changing foods. It will sort itself out. In the meantime, make sure you're getting enough fibre, and staying well hydrated.
Plus adequate fats, say 0.3-0.45g per pound of healthy goal weight, so 53-79g for you at 175. (Diary looks like you're mostly OK on that, but it's a factor.)
Give it a couple of days; if feeling uncomfortable, take some mild OTC remedy, and try to dial in the dietary factors. Adaptation to a new diet can take a couple of weeks, but you can't wait that long to go.
You'll get there. Hang in!
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So this thread here is where it all started for me. The beginning of my journey, complaining cause i didnt loose the weight i wanted to that week, said i hit a plateau lol. Little did i know there would be a lot of weeks like that in the future.
So, i continued on into the late months of the year restricting calories and sticking to my plan. I found that 1800 calories per day was my sweet spot to lose 1-2 pounds per week. At about 45% carbs 30% protein and 25% fat.
It wasnt too bad but i was hungry for the last year. I got to a point that i was so hungry all the time and i wasn't loosing any weight at all anymore, even at a calorie deficit.... of course that deficit was much smaller the smaller i got. I had stalled at about 190 for about 5 more months.... into April of 2021
I came to a realization that i surely had damaged my metabolism to a minor degree. In reality my body must have adapted to the lower daily calorie intake.
So, as far as i had come, far be it from me to give up and just accept my new set point.... back to the drawing board. So seeking out lady wisdom, then i discovered healthy keto and intermittent fasting. I decided, well this is a controversial diet program and ive been know to be one to go against the grain often times..... LETS DO IT!
So like i do, i dove in head first and researched and studied the healthy version of the ketogenic diet and followed the advice that of Dr Eric Berg.... tons of veggies, high fat, moderate protein and low carbs and so on...... some find his content controversial, but if we are honest we all will never agree on everything so i take the good with the bad and use discernment to make the best informed decisions.
It was easy to cut out the sugar cause I had pretty much done that for the most part anyway. I was learning just how toxic sugar was even before keto, then it was really just made crystal clear to me how bad it was as i began to see and feel all the benefits i was experiencing.
So much has changed. One of the most beneficial changes has been since my body no longer relies on carbohydrates for fuel, but has switched my primary fuel source to fats, I AM NO LONGER HUNGRY ALL OF THE TIME! YES! This was my biggest daily hurdle battling the constant hunger. It was going to be my demise being constantly hungry.
Then my wife really notice the transformation taking place as i quit the sugars and she jumped on the no sugar wagon, with me, them we began to cut all the surgar out of house all together and then we started to see the huge transformation in our children. What a blessing! If you could see them with sugar in their diet and now see the glow in their eyes and in their faces with no sugar (other than that from veggies and small amounts of fruit) in their diet it would tell you the whole story. I wouldn't need to say another word....
Speaking of that, ive really rambled on. I could go on and on about how great this low carb life is....... im now about 5-10 pounds from where i wanna be. Ive lost an additional 30 pounds since starting healthy keto, and will continue on this path till my goal is reached. I plan on staying low carb even for maintenance. Even if not full keto. I will just up my fats and calories some. Ill have to dial that in when the time comes to see exactly where that number lands. Right now ay 65% fat, 25% proteins, and 5% carbohydrates(10% including fiber)
Special thanks to Ann for all the encouragement and back and forth banter along the way. And a big thanks to my wife for supporting me all along the way and putting up with all my crazy ideas and rapidly changing tactics and ideas. And my biggest thanks goes to God, the giver of wisdom.....
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wow, what a great success story!
I don't neccesarily find all your points work for me (I am not a fan of keto, for example) - but it certainly worked for you and those photos tell a thousand words.5 -
Wonderful to hear that your whole family has benefited from your personal determination and desire to change. You look much healthier and youthful.
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Great job on the loss!!! You’re truly off to a great start! Don’t sweat one week! You’ve already made amazing progress!1
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Chanda - it isnt one week or 'a great start'
The original post was back in Jan 2020 -OP has come back with an update.
He didn't really go from photo 1 to photo 2 in 1 week6 -
Congratulations! I love that you stuck with it and listened to the wisdom of the people who have walked the walk. I read through the whole thread and was so inspired by all the knowledge and, in some cases, tough love. Lots of golden nuggets to consider.2
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Great job!!2
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I love it when people come back and share these stories. So many times you’re left wondering, and kinda sad.
Awesome job! And family came along for the ride, too???!!!!!!1 -
Since you & I have interacted off and on over the past year-plus . . . I hope it's not wrong that I'm feeling kinda proud of you? Such good results! I'm so happy for you!
I'm also pleased, in a weird way, that you've landed in a happy way of eating that's *very different* from my own, but that you're saying you found our interaction helpful nonetheless. Thank you.
Your willingness to read what the MFP community had to say, think it over, try things, ask questions - I think that kind of engagement can be really helpful to folks, speaking generically.
Good show!6 -
I just have read your last post. I was going to suggest you to try keto and low carb, but reading last post I understood that you have had long journey and now you know much more than many people on the site. Plus you have living proof, that if nothing else works, then keto and low calories the way to go. While majority of people count endless calories and make precise calculations thinking that 1785 is very different from 1800 cal a day, you got the job done for 17 months. Congrats to you, what else I can say?1
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If your body thinks there’s a famine, it holds on to what it can. Have a snack.0
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So, why in the world when I fast for a day, I loose 2lb, if I fast for 2 days I loose 4 lb. No "snacks" what so ever. Opposite, I have to eat 2-4 grams of salt to keep my blod pressure on normal level0
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OP really doesnt need advice on whether /when to fast or when to eat a snack or anything - this thread was an update of what worked for him.
Not what works for everyone.
General advice or debate - maybe should start another separate thread.7 -
what a wonderful way to come back and update us! And a perfect example of taking experienced members advice, and when reaching a TRUE plateau, re-evaluating, finding a new method that works for YOU, and continuing on with your journey!
WELL DONE!3 -
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It takes time you will have the odd week where you wont lose but stick at it !0
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Well just checking back again in order to hopefully encourage others to stick with it if they are struggling. Im not counting calories anymore and have found a very successful long-term sustainable lifestyle solution that doesn't require me to count my calories.
Ive hit my weight loss goals and now actually trying to gain a little weight back in the form of muscle. Not doing intense lifting or anything just all body weight exercises. Still have a lot of work to do but we keep driving forward!
To your successful journey and 1 step forward today!
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Yay, Cory: Thanks for the update. So good to know you continue to do well!1
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This. Is. Awesome.
I mean : You. Are. Awesome!!!!2
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