Question about the final 10 POUNDS

GabrielleZelda
GabrielleZelda Posts: 190 Member
edited December 2024 in Food and Nutrition
Hey everyone,

I hope this isn't a repeat topic, but I am really confused.

I've lost 70 pounds, slow and steady and now I'd like to lose an additional ten pounds or so.
I thought that by setting my goal to two pounds a week, the weight would just melt off!

However, it hasn't changed very much at all and I am wondering if this is because I am no longer excessively overweight? Does this rapid weight loss only apply for someone more overweight, who has a fair amount of water weight to shed?

Would it be smarter for me to set my goal to 1-0.5 pounds a week in order for it to really come off?

My diary is open if you have any pointers!

p.s. I am a fairly light eater and usually feel comfortable around the 1000-1300 cals range.

STATS:
height: 5"11
CW:150-155 pounds
HW:220
GW:140-145
typically work out 4-6 days a week, either by walking, swimming, p90X, turbo jam or cycling now that it's summer time.

Thank you very much for any tips you may have!

Replies

  • kdiamond
    kdiamond Posts: 3,329 Member
    The last 10 are the hardest by far and take the longest.

    You're at a healthy weight, so even though you're a light eater you may find that by either a) upping your calories or b) lowering your cardio minutes you will see some changes. Also I wouldn't eat the same amount every day either. Try more on the days you have a more intense workout, less on the days you don't. You have to play with the numbers a little.
  • Hawkian
    Hawkian Posts: 87 Member
    You nailed it. There's an absolute slowdown in the amount of weight you lose the less total body fat you have.

    A few more calories wouldn't hurt you at all, as I've said before; if you get hungry, seriously eat.

    If you simply want to get it to come off faster, you could lower your carbs while staying at the same caloric intake. Your body burns carbs before fat (I'm sure you know this already) so the more you eat the more work your body has to do to get to the good stuff. You could try keeping your carbs as low as possible and adding a little protein. In fact, looking over your last diary- while you're doing such intense workouts you could really stand to more or less halve your carbs and double your protein! Just playing around with the ratios while maintaining the same total calories.

    Still the most important thing you can do is be patient. I know how hard you're working and you're eating very well. The weight will come off and sometimes you're gonna hit a plateau.

    P.S.: We now have basically the same current and goal weights :P It's seeming like it might be just as stubborn for me!
  • GabrielleZelda
    GabrielleZelda Posts: 190 Member
    Less carbs, more protein, hmmm! It's a solution - just so so so difficult. I'm not much of a meat eater and I can almost never net below 150grms of carbs.

    I had no idea we had the same goal! Just two peas in a pod, aren't we? :-)

    Okay, I think you both have a point. Just need to play around with the ratios of food intake rather than the calories themselves.

    This is actually a bit of a revelation, never thought outside the daily caloric goals as much as I should.

    Patience is key, of course...

    What do you think is a reasonable amount of carbs? MFP's calculation is quite high, but definitely is helpful because I can't seem to lower my carbs
  • Hawkian
    Hawkian Posts: 87 Member
    Less carbs, more protein, hmmm! It's a solution - just so so so difficult. I'm not much of a meat eater and I can almost never net below 150grms of carbs.
    I looooove me some carbs. All my favorite foods have them. But yeah, P90X's nutrition guide calls for severely limiting carbs in the Fat Shredder stage. Under 150 is a good start. I think I actually worked out that I was supposed to be trying to stay in the 50-80g range when I was starting out which was extremely difficult. I've upped it since then, but still try to stay under 150.

    Meat's not at all the only way to get you some extra protein, by the way! Almonds have basically 1 gram of protein for every carb. If you had half as much oatmeal and 20 or so almonds in the morning, you're be almost halving your carbs and getting a few more grams of protein for the same calories. I also don't seem to see eggs or egg whites on your diaries much- do you not like them? Eggs are one of the most nutritious, amazing foods on the planet.
  • GabrielleZelda
    GabrielleZelda Posts: 190 Member
    Ha-ha, you're right... I've just found oatmeal to be the ONLY thing that fills me up in the morning!

    Actually I eat eggs constantly :) Not this week as much, but I had a habit of eating them, two three times a day...

    50-80!? How is that even possible. OK, step one, stop putting a handful of muslix in oatmeal. -15 carbs right there.
    Add nuts + eggs. No more rice cakes, less fruit... this should help!

    Thanks again Hawkian, you are the best.
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