Getting really upset

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  • lddavis06
    lddavis06 Posts: 13 Member
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    Besides getting more calories in... Are you getting a lot of water in? Or getting enough sleep? I know that when I "plateau" or don't see the results I want, it is usually because I am stressed, or not getting enough sleep/rest. Those can be huge factors!!

    Just try not to worry so much about the scale and and go by how you feel.
  • lddavis06
    lddavis06 Posts: 13 Member
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    Oh, and make sure you are eating something every 2-4 hours :) (not sure how often you eat).

    Good luck to you!
  • honestlysweet
    honestlysweet Posts: 221 Member
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    You know. I checked out your diary and you are allotted 1200 calories but on avg you you eat 800-1000 calories a day. I don't think you are eating enough. I believe it is hurting your metabolism.
    And it looks like I don't eat my calories but I do. I use those for cushion if I take a bite if my husbands dinner, or have a bite of cheese or a piece of lunch meat or anything that I happen to eat that is hard to log

    I am thinking the little bites here and there of your husband's meal or your bites of cheese etc, may be a very big problem. You have no idea how that stuff can add up. I say buy a food scale. Weigh that piece of cheese. Log it. A piece of lunchmeat can easily be logged, as all the info on it is on the package. There is very little that is truly hard to log. In fact, today, I made spareribs with green beans and I made my own barbeque sauce, with red wine vinegar, honey, ketchup, dijon mustard, and whatever else. You talk about hard to log! But I did. I just used the recipe thing that they have on MFP.

    Stop making excuses, dear. Log everything, eat a bit more, but not crap, and exercise harder. You'll get there.
  • llkilgore
    llkilgore Posts: 1,169 Member
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    You know. I checked out your diary and you are allotted 1200 calories but on avg you you eat 800-1000 calories a day. I don't think you are eating enough. I believe it is hurting your metabolism.
    And it looks like I don't eat my calories but I do. I use those for cushion if I take a bite if my husbands dinner, or have a bite of cheese or a piece of lunch meat or anything that I happen to eat that is hard to log

    If you're eating anywhere near enough cheese and lunch meat to make up the difference, it needs to be logged. You could have entire standard portions of both and remain within your cushion on many days.
  • atx7
    atx7 Posts: 41 Member
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    Too much sodium, hardly any protein, too much processed junk. You say you're eating so good, but you're eating crap.
  • TGHYF
    TGHYF Posts: 1
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    Have you checked possible medical conditions like hypothyroid problems?

    Worth a check with your GP.
  • Smuterella
    Smuterella Posts: 1,623 Member
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    You need to log everything, every mouthful. Also, why are you taking bites of your husbands food? because you are hungry, because YOUR meals are processed stuff that isn't leaving you full perhaps. I am sorry, I try to be kind on here but you have to commit to this for it to work - that means eating a bit better (I still eat some crap, I still drink too much - I ain't no saint) and logging everything.
  • psuLemon
    psuLemon Posts: 38,402 MFP Moderator
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    Oh, and make sure you are eating something every 2-4 hours :) (not sure how often you eat).

    Good luck to you!

    Meal frequency has no impact on weight loss. It's a myth that has been disproved. You can eat 1 meal or 10 meals and your body will metabolize food the same.


    Lets put things in perspective.

    Based on your age and weight with an estimated 5'5 for height, your BMR is around 1700 calories. This means, this is the amount of calories for basic bodily functions or aka your metabolism; i.e - organ function, breathing. Essentially, this is how many calories you would burn if you slept for 24 hours. Now lets say, you have a desk job (or a student) and you work out 3 days a week where you burn 300 calories a day. With this information we can figure out your TDEE (or the amount of calories you burn off every day including all activities).

    TDEE = BMR * lifestyle factor + exercise

    TDEE = 1700 * 1.2 + 300 = 2340 <-- based on exercise this could go up or down.

    For your situation, i would recommend at most 1.5 lbs per week. Which means...


    caloric needs = 2340 - 750 = 1590.

    This really means, you should be eating 1600 calories a day.



    Also, keep in mind your body has stress mechanism (which a calorie deficit is stress on your body) that will prevent your body from losing fat if it's malnourished. Under eating to your bodies caloric needs, is malnourishment. Also, lets say you are working out more and burning more calories, than your deficit is growing even more which means your body is fighting weight loss. And when you do lose weight, it's going to be from muscle and not fat. And as you lose more muscle, the slower your metabolism will be and the harder it will be to lose weight.

    Also, with exercise, if you haven't started lifting weights, then you should. Weight lifting provides a lot more benefits for people compared to cardio. Cardio burns more during exercise, but ST burns more overall. After doing ST, your body will work to repair muscle which means, you still burn calories after you are doing working out.

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html
  • Meaganandcheese
    Meaganandcheese Posts: 525 Member
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    You don't have to eat fish or avocado if you don't like them. Nor do you have to live on diet frozen meals - they are loaded with bad-for-you stuff that could be hindering your progress.

    You likely need to eat more - and better too. It seems counter-intuitive, but bumping up your net intake to 1200-1300 might be just the boost your body needs. Why aren't you eating the same things as your husband/family? A little tweaking and portion control makes real food (foods you LIKE) within reason for your daily diet.

    Make sure you're getting enough protein and water too, especially if you're active!
  • tamamommy
    tamamommy Posts: 73
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    Instead of berating you as in prior posts which doesn't make any sense to me, I will tell you this. Reduce your sodium intake. I too thought eating frozen dinners was a good way to go. Eat a lot of fresh fruits, veggies and lean proteins. Eat only things that you enjoy. Adding certain nuts, like walnuts and almonds are a good source of protein, just watch the amount you take in. Log everything. Keep walking!!!!!:happy:
  • rbeatty63
    rbeatty63 Posts: 132
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    Maybe it just takes awhile for your set weight to stabilize before your body will accept any more change. I am like that. I have to just deal with it in the interim and I don't like it, but I have a really slow metabolism. Hang in there and don't quit, we're all in there with you! :heart:
  • mattack
    mattack Posts: 137 Member
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    You need to know if your are gaining Lean muscle mass, which would be my first guess.

    I would suggest a scale with a body fat % reader.

    Then take your weight minus the inverse of your body fat percentage.

    For instance I weigh 189lbs as of this morning.
    189-(189*.0215) = 148.365 Lean Muscle

    If you are indeed working out then you are most likely building muscle and losing fat. You want your lean muscle to stay the same and your weight to go down (in a perfect world) but if your weight is staying the same and your body fat % is dropping you are doing just that!

    Congrats!
  • kantone999
    kantone999 Posts: 174
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    I hit a plateau last summer that lasted 3 months! The best way to start losing again is to change up your routine.

    This article was on MFP a little while ago that explains what's happening and how to change it. Wish I'd had this info last summer! Good luck!

    The Most Dreaded Word In Weight Loss: Plateau

    In the world of weight loss, metabolism is king. Everybody seems to know that a fast one is a good one. Yet, some confusion arises when confronted with the problem of who’s got a fast one, what causes a slow one, and what leads to a metabolism that just won’t do what you want it to do – burn fat!

    Every day desperate pleas rain from those in the weight loss trenches begging for advice on how to get the scale moving again. Inevitably, someone is 35 or 40 pounds away from their goal weight, and for some reason, the weight has stopped coming off. Despite adhering to a strict exercise regimen and a 1200-1500 calorie-a-day diet, weight loss comes to a stand-still. Sometimes, the scale reveals a slight weight gain. For three weeks, the scale records no change. What happened? Why did it stop after such a long period of successful weight loss?
    According to The Mayo Clinic, a plateau means the body has reached a state of equilibrium. The diet and exercise plan that has worked so successfully for the first round of weight loss must now change. The situation feels nothing short of infuriating. The work and sweat and willpower amount to nothing in the face of a plateau.
    So what exactly needs to change? Just like all things with the human body, a one-size-fits-all solution is inappropriate. The Mayo Clinic suggests a further calorie cut or an increase in exercise. After all, weight loss happens when the body burns more than it consumes. Unfortunately, many people on calorie restricted diets exercise to their maximum capacity yet experience the plateau. Suggesting a further cut in calories or increasing exercise proves an irresponsible recommendation. Such a plan could lead to exhaustion, weight gain, decreased brain function, muscle consumption (ketosis), and inevitably, binging and burnout.
    The trick to fat loss is maximizing the body’s potential to burn fat. This involves finding a balance between the three main elements of fitness: nutrient intake, cardiovascular work, and strength building. These three elements work together to supply muscles with glycogen (converted carbohydrates from the liver), build more pathways within the body to bring oxygen and nutrients to the muscles, and adapt the muscles to the stress of strength training by building more muscle fibers. Increased muscle mass consumes more fat. Cardiovascular work increases the body’s ability to endure longer periods of exercise more efficiently, making muscles more efficient fat burners. The human body can accomplish these two goals only when fed properly.
    When one of these elements falls out of balance, the body adjusts to the change and adapts, as the body’s main goal is equilibrium. The goal in weight loss is to change that equilibrium point to a place of healthy weight and body fat, strong muscles, and healthy nutrient intake.
    In my experience, the solution to ending a weight-loss plateau means modifying the most extreme measure of the current weight loss plan. What is the most extreme part of a plan? It’s the part of a plan that a dieter does too much or too little. It’s an extreme of too many or not enough calories, cardio work, or strength training.
    For example, a relatively sedentary person initially gained weight by consuming more calories than they burned. The extra calories were stored as fat. Though counter to what we’ve been taught, their bodies actually adapted to the excess caloric intake by increasing the metabolism. Because of the extra weight, their body was forced to work harder to maintain normal body functions. Working hard uses more energy. Even with an increased metabolism, without exercise, their extra calories were stored. To take the weight back off, the first obvious solution is to identify the extreme. In this case, the extreme is excess calories, and the solution is to decrease calories. The body then adapts by lowering the metabolism to reach a balance with new, lower caloric intake. Because the process of lowering the metabolism is gradual, the body makes up the metabolic deficit with body fat. In short, the body begins consuming fat to fill energy needs in the face of minimal caloric intake. When the body has lowered the metabolism enough to accommodate the new caloric intake, the unsuspecting dieter reaches a plateau.
    So, dear readers, if you’ve hit a plateau, what part of your fitness regimen needs a change? The following example is based on a real-life person on a weight loss journey as they hit a plateau.
    John made the decision to lose weight when the scale tipped 240 lbs. In an effort to get to a healthy weight of 180 lbs., he decided to go from a 3,700 calorie a day diet to a calorie-restricted diet of 1500 net calories, meaning that he would have 1500 “leftover” calories after he exercised. His body needed these "leftover" calories to perform normal body functions like breathing, digesting, and thinking. So, if he burned 700 calories on the treadmill, he would consume 2200 calories. He exercised 5 days a week and strength trained twice a week. He eliminated processed foods from his diet and consumed an abundance of fresh fruits, vegetables, beans, and lean proteins. He lost 38 pounds but still had about 20 to go. He's been losing weight steadily for about 7 months. Now, the scale hasn’t budged in three weeks. He’s tired and frustrated and feels like he’s working hard for nothing! He’s got no idea what to do!
    To start identifying the extreme, let’s look at the three elements of John’s weight loss journey.
    John engages in cardiovascular work 5 days a week. That’s great! His heart rate doesn’t exceed 85% of his maximum (220-your age), and he works out for about 45 minutes each time. John strength trains twice a week, so he’s building more muscle to burn fat, increase bone strength, improve posture, and maximize his efficiency in movement. Both of these activities serve to increase John’s metabolism. These are both reasonable amounts of work. Attempting to increase either may lead to burnout, exhaustion, injury, or even weight gain because John’s caloric intake is still restricted. His decreased calories are now keeping his metabolism lowered. To raise his metabolism without exhausting himself, he must consume more calories. In the same way that he raised his metabolism while gaining weight, he will now do the same thing and lose weight. Only this time, cardiovascular work and strength training will prevent his increased calories from being stored as fat. By increasing his calories, John gives his muscles more energy to consume fat. In a few weeks or months, when he reaches a plateau, signaling that he’s at equilibrium again, he’ll need to increase his calories again. By that time, he might have reached his “goal weight”, so this final increase may be to reach the number of calories he’ll need to maintain.
    Note that John did not increase his exercise and his calories. He increased one only - caloric intake. He increased his calories from 1500 to 1800, still several hundred calories shy of his final number (go halfway down). He'll still be at a caloric deficit, and thus, will continue to lose weight. While increasing calories is terrifying to someone attempting to lose weight, consistent cardiovascular and strength training will prevent weight gain.
    John may represent many dieters on restricted-calorie plans. Others’ extreme may be cardiovascular work. They may work out intensely upwards of 7-8 times per week, leaving the body precious little time to heal and repair. In that case, decreasing exercise and/or intensity a few times a week might be best, or again, increasing calories. Some may eat enough and only do cardiovascular work exclusively. For them, incorporating strength training into their regimen will push them from the plateau onto the losing path again. In all of these cases, water consumption is essential. Water mobilizes fat so that muscles can access it easily. Without water, blood pumps like sludge and causes your body to work less efficiently.
    Here are some general guidelines to identifying the extreme in your weight loss plan. Modifying this extreme is the likely solution to further your weight loss.
    You may need to consume more calories if:
    • You exercise regularly (4+ times per week), strength train 2-3 times per week, and are on a calorie-restricted diet, but you do not consume the minimum calories plus most or all of the calories you burn through exercise
    • You consume less than 1200 at least once a week
    • You consume less than 1500 calories most days of the week
    • You regularly consume fewer calories than your BMR (basal metabolic rate)
    • You have headaches, lethargy, aches, and/or lack of concentration
    You may need to change cardiovascular work if:
    • You are mostly sedentary
    • You engage in cardiovascular work fewer than 4 times per week
    • Your cardiovascular workouts last shorter than 20 minutes
    • Your heart rate does not remain in the 55-70% max. range at least two times per week
    • Your heart rate does not remain in the 70-85% max. range at least three times per week
    You may need to modify strength training if:
    • You do not currently engage in strength training
    • Your weights seem very light, thereby not stressing your muscles
    • You have reached your goal weight, but still feel “flabby”
    This article is not a comprehensive study in why we lose. The plateau is but one obstacle in the path to health. Weight loss takes tremendous willpower and strength. Those who accomplish the goal of changing their lives through increased health are true champions, and those in the midst of the battle are nothing short of warriors. While the fight gets confusing when what has been working suddenly stops, your body, your heart, your bones, and your muscles all work best when the excess weight is gone. You can work through this frustrating time by resetting your equilibrium point. As you review your caloric intake and reflect on your exercise regimen, you can now identify the caloric, cardiovascular, or strength extreme and make the change that will move you back onto the path of weight loss.

    See the article in it's original location here: http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html - She also links to BMI/BMR calculators in the text on her page.
  • marycmeadows
    marycmeadows Posts: 1,691 Member
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    EAT MORE.
    and eat BETTER FOOD.... too much processed crap - not enough real food. and not enough protein. you need to eat more. period. and you need to change the quality of food you're eating. You're watching what you eat, but you're not making good wholesome choices.
  • mzhokie
    mzhokie Posts: 349 Member
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    you should be netting 1200 calories with your exercise calories. Being too far under can make your body think it's starving. Even if all you do is add in more veggies, you will get some good nutrients to help your metabolism too. Try greek yogurt for some added protein and/or almonds for some good fats.
  • crudd123
    crudd123 Posts: 244 Member
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    I've been stuck for a year so don't complain! Just keep trying! That's what I'm doing!
  • Smuterella
    Smuterella Posts: 1,623 Member
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    I don't get the sodium thing, yes it makes you retain water but not fat. If you eat high sodium all the time you will still lose fat, just not that water weight.

    Where I can see it mattering and making a difference is if you generally eat low sodium and then say, go out for a salty meal the night before weigh in - then you might suddenly retain water and the scale wouldn't budge.
  • sundancer1966
    sundancer1966 Posts: 478 Member
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    First, if you are working out, log it in. then start to eat more, and less processed food, more whole grains and veggies. It will take a little while for your body to adjust and to start burning calories. What you are doing now is putting yourself in starvation mode.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
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    I agree with those who say you need to eat more, and eat better! Log everything, even bites of your hubby's food, or even better, don't snitch his food! :tongue: Do you log your exercise? I didn't see any earned exercise calories at the bottom of your diary. If you are exercising and not logging it, and only showing 900-1000 calories a day, your net cals for the day are probably REALLY low.

    You should be netting at least 1200 per day, probably more. You gotta feed your body, especially if you are asking it to work hard with exercise. More protein rich foods, especially for breakfast!

    Search around the forums - there are quite a few topics with people's info on having great success with eating more calories. Sounds counter-intuitive, I know, but it works.
  • psuLemon
    psuLemon Posts: 38,402 MFP Moderator
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    You need to know if your are gaining Lean muscle mass, which would be my first guess.

    I would suggest a scale with a body fat % reader.

    Then take your weight minus the inverse of your body fat percentage.

    For instance I weigh 189lbs as of this morning.
    189-(189*.0215) = 148.365 Lean Muscle

    If you are indeed working out then you are most likely building muscle and losing fat. You want your lean muscle to stay the same and your weight to go down (in a perfect world) but if your weight is staying the same and your body fat % is dropping you are doing just that!

    Congrats!

    Yea, it's practically impossible to gain lean muscle mass on a calorie deficit. It's even harder to do it on a very large calorie deficit. I will agree, that' it's very important to track body fat as compared to weight to ensure you aren't losing a lot of LBM while losing weight or working to minimize it to 10% lose.

    BTW, I am a 200 lb man and i have been eating at a 20% deficit and I have only been able to maintain LBM. And unless you are talking noob gains, it's just highly unlikely.