Nothing is useful after 2 years of trying I’m starting to losing it ( a little rant)

0Leena0
0Leena0 Posts: 62 Member
in Health and Weight Loss

Hi , , I started my journey on 2020 , I use food scale and counting my calories as my method. Like everybody sometimes I exceed over the calories ( gathering, travel .. etc) then going back to eating healthy and counting calories Since the beginning of 2023 I stopped losing and I fluctuate 2 kg up and down. No matter what I do nothing is changing its like everything stopped working with me, and I still have not reached my goal. I know when you are close to your goal it is going to be slower but being stuck for 2 years!!!

I’m 32 years old female Height: 163 cm Weight: fluctuating between 58 to 60 kg I workout 3 times a week I try to hit 8000 to 10000 steps a day

I was eating around 1500 calories but if I work out more I become sooo hungry I don’t overeat or binge but definitely exceed my calories I tried eating around 1300 -1400 cals but it is hard to sustain it ( weirdly my stomach gets really bloated with painful gas sometimes if I eat that low ) especially with working out. I tried recomp for a few months but measurements were not changing and i was gaining weight on the scale so i stopped.

I know they are people who weigh less than me ( 40-50 kg) and able to lose more. I’m started to feel really depressed about it , I don’t know what am I doing wrong in this stage

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Replies

  • cmriverside
    cmriverside Posts: 34,600 Member
    edited April 8

    Well, you're mid-range or a little higher on the BMI scale for a healthy weight, so yeah it's gonna be harder.

    But if you are sure you're logging correctly, then you may have to still lower your calories. Are you logging every day, every meal? That's what it took for me. There's a balance to be found between your activity and your calories and weight, you can find it.

    Are you trying to eat mostly whole foods? Hitting your Protein Goals? Getting enough fiber (i.e. vegetables, fruit, whole grains, nuts, legumes?) I find certain foods leave me hungrier sooner - like bread, sweet things, prepackaged meals, basically lower nutrition foods.

    It is difficult to lose weight at the end, but it can be done. I was hungry for most of the last 15 pounds I had to lose. It took me nine months to lose that last 15 and it was very hard for me, I get it. It's a grind, for sure.

    Keep working at it.

  • tomcustombuilder
    tomcustombuilder Posts: 2,428 Member

    You need to look at the weekly calories you're taking in. Or even monthly which is easy to do with this app because you can look at it when you looked under the PROGRESS category after hitting MORE.

    Unfortunately you're just taking in too many calories overall over a period of time.

  • SafariGalNYC
    SafariGalNYC Posts: 2,067 Member
    edited April 8

    it’s a process.. if you are looking at calories and weight loss strategy- from reading your post - you say you “going over calories” here and there.

    If you aren’t losing weight, those cals are likely adding up. Track the days that you go over and add up those calories.

  • AmberTuttle137
    AmberTuttle137 Posts: 1 Member

    if I were in your shoes I would maybe try to up your step goal and add an extra gym session or two. Our bodies adapt so quickly and changing things up sometime will trick the body.

  • tomcustombuilder
    tomcustombuilder Posts: 2,428 Member
    https://community.myfitnesspal.com/en/discussion/comment/48558984#Comment_48558984

    You don't burn that many calories through exercise. A few extra sessions wouldn't allow enough of a calorie burn to offset eating at maintenance calories

  • AnnPT77
    AnnPT77 Posts: 36,211 Member

    I like pridesabtch's balanced advice: More starkly, you can reduce calorie intake, or you can increase activity, or you can do a combination.

    If you aren't logging the over-goal days, start doing that, even if you have to estimate. A solid couple months of logging every single thing every single day, plus your weight-change trend over those couple of months, will give you a good, personalized insight on your personal calorie needs. I'm sure you know it's vital to log every bite, lick, taste, beverage, condiment, dressing, cooking oil, etc.

    When it comes to feeling full and energetic on reduced calories, food choices can matter . . . even food timing may matter. Different foods or timings are more filling for different people, so it may take some experimentation.

    That said, common things people find filling are protein, high=-fiber foods, and high volume foods that are low in calories (such as but not limited to lots of veggies). Many people find that refined or highly processed foods are not as filling as foods like meat, fish, veggies, fruits, and whole grains, so if your eating includes a lot of processed foods, that would be a thing to try changing. Getting less than ideal nutrition can also hurt energy level and spike appetite.

    Nutrition is not just macros, though adequate protein and fats are certainly important. (IME, too many women cutting calories shortcut protein or fats or both.) A well-rounded range of vitamins, minerals, prebiotics, probiotics, and other beneficial phytochemicals can also influence appetite and energy level.

    When it comes to activity, exercise increase is usually a small contributor in the big picture. If you can fit more in your life and maintain good overall life balance, sure, do that. If you do, increase it gradually, and don't overdo for current fitness level: Overdoing is counterproductive for either weight loss (because of fatigue effects) or fitness (because of under-recovery).

    If you haven't thought about daily life activity, that's an area that some people can increase and get a meaningful calorie-burn bump: It's more of a contributor than many people think. There's a thread here where many MFP-ers share their ideas and experiences about that:

    https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss

    I hear your frustration, and understand. But I also understand that there's no magical solution, just maybe a few tweaks that can gradually lead in the right direction. It will continue to take patience, perseverance, experimentation. Anger and frustration are understandable, but maybe not helpful.

    As a final thought, have you spoken with your doctor about factors that may be limiting your weight loss, or causing bloating? There are blood tests that can help detect nutritional deficiencies or relevant health conditions.

    I hope you're able to find a solution!

  • marmaladepixie
    marmaladepixie Posts: 86 Member

    I’m your height and I’m my 40s, I also have PCOS without insulin resistance. I need to eat 1200-1300 calories to maintain 115lbs. If I eat 1500-1600 I gain back up to around the weight you are at now. We burn a lot less through exercise than you might think! I

  • age_is_just_a_number
    age_is_just_a_number Posts: 843 Member

    consider watching this coach viva video on the phases of weight loss.

    https://youtu.be/uGjFeifR3bc?si=d2dYPb7kl5H6sPeL

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