Can anyone provide insight? I thought I was doing well...

Ok, the final lbs just aren't budging.  These are this month's averages:

Daily Calorie Intake - 1,521 cals
Daily Sodium Intake - 2,184 mg
Daily Sugar Intake - 78 grams
Daily Cholesterol Intake - 190 mg
Daily Saturated Fat Intake - 17 grams
Daily Fiber Intake - 18 gram

I burn 1650 calories at sedentary level and log my exercise, of which I do enough that it puts me above 2000 burned EVERY DAY (high-low intensity cardio eliptical and calisthenics daily and also weights 4-5x per week rotating muscle groups).  Most days I burn right around 2100, and I eat a WIDE variety of foods, 5 small meals daily, weigh and log everything that goes in my mouth, and get 7-8 hours sleep a night.  I'm being good, darn it!  Why have I stayed at the same weight all month??  I've never stalled like this before while following the rules.  Stats are female, 29 yrs, 5'6, 130lbs, medium frame, 21% body fat, no conditions or injuries.  I'm down from 213 over the past 3 years and I just want to lose the last 5 lbs to reach my goal...am I crazy?? Please help me...

Try gradually increasing your fiber intake. 

http://wiki.answers.com/Q/What_is_the_recomme nded_daily_allowance_of_fiber_for_adults

maybe your body is telling you that it is happy??? weight is just a number. look how far you've come - don't let 5lbs make you crazy!!!!!!!!

Lots of people think you have to eat small and even meals throughout the day. This is a myth. When losing weight you have to make your body shift gears. You should try varying your calorie intake like eating more calories at lunch than you do at dinner. This kind of change will cause your body to start losing again because you are not in the same routine, your body is smart and wants to store energy and you have to make it want to let go.

Original Post by pgm012197:

maybe your body is telling you that it is happy??? weight is just a number. look how far you've come - don't let 5lbs make you crazy!!!!!!!!

I know, I know...I feel crazy (definitely can't talk to my family about this they'd smack me for obsession/vanity/self-delusion).  Still, to be sooooo close to my goal (originally set by my Dr., BTW, not by me) is tantalizing.  I've stared at that number...125...for so long.  I can't let it go yet and give up until I've tried...well...something!  Fiber...I can do fiber...anything else???  Please??

*smacks Alicat for obsession*

You probably have more muscle now than when your doctor suggested this goal.  You have reached it in terms of body fat, you just have 5 extra pounds of muscle making you look more toned than your doctor originally visualized.  Or you can starve yourself more and take off some of that muscle to reach the goal, but I really don't see the point.

You have done a great job, now you should focus on maintaining.

Your sodium looks alittle high too are you eating alot of processed foods?? also how are your macro's protien/carbs/fat ??

Also Clharr is right you've undoublty gained alittle muacle which as we know is heavy, my body fat % is going down nicely but my weight is not, but thats ok i know im working out and gaining muscle and as i look better that all that matters.

Maybe that what you need to do ... how do your clothes fit?? what does the tape measure say?? your probabally losing in more ways than you realise... the scale is evil don't listen to it.

I agree with the fact you have gained muscle - maybe you need to see the Dr again so he can see your sucess and you maybe surprised to hear you are there!

You did a fantastic job becoming healthier and smaller.

Don't let a number make you crazy!!!!

So....this is what obsession feels like...  :-<  I wanted 125.  I need a hug.

Yes leiela, I thought sodium looks high, too...some of it is coming from the low-fat and fat-free dairy that I'm supposed to eat 3x a day...I try to buy the low-sodium versions but don't always.  I've also eaten a lot of tuna this month.  That might be a problem right there, come to think of it...

As for the muscle = weight issue, I've read over and over that it takes MONTHS for women to build up lean muscle mass of just a few pounds, that serious effort is needed (I only lift 10 lbs), and that it's impossible to gain muscle on a calorie deficit, which I've had (at varying levels, and excepting some off days) for a long time in order to acheive my weight loss.  It's confusing...I haven't lost muscle (that's why I'm lifting) but I want to shed more fat.  I DO have fat to lose - I'm definitely not skeletal or scrawny and have pudge on my thighs and lower tummy.

Gonna try shifting calorie intake like jumpin said...you guys are great and THANKS for the support, it means a LOT to me!  And I agree, the scale is EVIL.  :)

I'm curious about where/when you calculated you calories burned? I just did a check on

http://www.phord.com

and when I plugged in the numbers you gave it calculated your BMR at 1165 and your RMR (sedentary) at 1362, so I'm wondering if maybe the 1650 you stated in your OP is what you calculated when you started the journey?

BTW, Congrats on your great progress!! I agree that those 5 pounds are probably not important anywhere except in your mind, even so, you might be losing more slowly than you thought because you didn't recalculate your numbers as you lost the weight??? You may not be creating as much of a deficit as you thought you had.

Edit:  OOPS I didn't plug in your fat percentage.  When I plugged in the 21% it gave you a BMR of 1333 and an RMR of 1600, which is very close to what you said.

Original Post by alicat29:

As for the muscle = weight issue, I've read over and over that it takes MONTHS for women to build up lean muscle mass of just a few pounds, that serious effort is needed (I only lift 10 lbs), and that it's impossible to gain muscle on a calorie deficit, which I've had (at varying levels, and excepting some off days) for a long time in order to acheive my weight loss.  It's confusing...I haven't lost muscle (that's why I'm lifting) but I want to shed more fat.  I DO have fat to lose - I'm definitely not skeletal or scrawny and have pudge on my thighs and lower tummy.

Yes it is hard to build muscle on a deficit but not intirely impossible, how long have you been lifting??

You can make "newbie's luck" muscle gains for a good few months after begining weight training even on a deficit i know ive made huge leaps forwards in the last 3 months.

Also i don't know if you shift your calories around but you can successfully gaining muscle on a deficit im caloire cycling very successfully atm and gaining muscle from newbie gains and providing my muscles extra fuel when they need it and still keeping a healthy deficit per week.

Even if it's not intentional it might be possible your gaining muscle even on a deficit because you occasionally provide your body the extra cals.  

I am at the same frustrating point of trying to lose the last three pounds to get to the magic number of 125 lbs, and I'm 5'7 and 30.  I also averaged 1500 calories a day and run 4-5x a week burning over 500 calories per run (I have a heart rate monitor, so I know this is accurate). My body fat percentage is also about 21%.

I finally decided to increase my daily average intake to 1800 calories and on days I do long runs (8+ miles) to eat at least 2000 calories.  My body is reacting quite well to these changes and seems willing to let go of that extra weight instead of holding onto the calories.

The hard part is figuring out how to add healthy calories instead of chowing on a cookie or brownie to fill the gap.  I added a boiled egg to breakfast and started to drink a protein shake before or after my run.  You might want to consider some of these changes too.

If you're lifting properly 4-5x per week, it's definitely muscle.  Lifting weights is excellent for women.  Most of them just won't do it.  They're afraid of looking like a freak but nothing - nothing - nothing puts muscle on like lifting. 

Try and keep your starches separate from your proteins in your meals and eat your fruits alone - it digests far more effectively and is more likely to be converted to energy rather then stored away.  Basically some food combining but not to be obsessive about it - just whenever you can, I found for me it has made a huge difference.

130lbs for a 5'6 frame is perfectly healthy. Have you heard of the set-point theory? Basically it works on the basis of homeostasis. A person's body will naturally lose or gain weight to get to a certain set weight that their body is meant to be at.

I am a VERY small framed person, and recovering from anorexia. My goal weight is to get up to 130. It is a perfectly respectable bmi and weight for your height. Maybe focus more on toning up, if you feel unhappy?

Thank you all so much - there are suggestions here I never would have thought of!!

I suppose the number on the scale really isn't as important as it feels right now and I should keep lifting and make toning my goal (though those last "fatty" areas mock me)!  I've only been lifting for 2 months now, so perhaps I am gaining a little muscle mass due to the newness of it for my body...I do see results in toning but why oh why is spot reducing impossible???  NO fair.  I will try cycling my calories (began this weekend, actually), cutting sodium, and ignoring the scale for 2 weeks. 

Also, congrats to no_audience on your recovery...I know going "up" can be as difficult as going "down," even more so!  Here's to the beauty of our health and strength, girls!  :)