I'm not dropping any pounds.
I've kept my calories at 1400 or below. I started cycling and walking/jogging.
And yet, my scale continues to show me 208 lbs (I'm 5'11).
Two years ago, I started this weight loss journey; I started to exercise and cut out soda and fast food. I cut back on bread and started to think of food differently. I found that I really did like vegetables.
Then I got sick and the meds they gave me made me lose weight (unforeseen side effect). I didn't know it at the time so when I stopped the meds last November, my weight ballooned. Not as much as it was (I started at 265 lbs) but enough. I topped off at 208 and have stayed there ever since. No matter what I do.
Now I'm just really frustrated. I went to dinner with friends earlier this week. I plotted and planned for the meal to make sure I wouldn't go over my calories. I got the healthiest meal on the menu (grilled fish with steamed vegetables) while they all got these huge pasta meals. And all I could think was: what is the point? I should be eating that since I'm not losing any weight.
Any encouraging words?
I know exactly how you feel. I have lost about 35 pounds in 1 year and seem to have stopped. I went on vacation and ate all kinds of stuff and only gained 1 pound. But I went back to work and ate healthy and exercised and gained 2 pounds. So what is the point?
I have set a goal for myself and it is not really tied to weight. I want to finish a 5k in November in 30 minutes or less. Maybe this is the weight I will always be, but I know this is not the best physical level I can be. I have noticed a difference in my running times. I can run longer and faster than I could a month ago, so something must be changing with my body, even if the scales do not reflect it.
Keep at the calorie counting, experiment with new foods (I never thought I would like cherries and blueberries), change things up to keep it exciting. I never would have thought spinach would go with tomatoes and pasta, but it was really good. Find some physical activity you are really interested in and set some goals. Maybe to be able to lift 50 lbs. or swim 10 laps without stopping. I find that these kind of goals are a lot more motivating than trying to fit into a size 6 or trying to weigh 130 lbs. And go slow. You can't go from a couch potato to a olympic sprinter in 1 week.
Thank you! I like that idea of getting physically fit. I hurt my knee a while back and have only just started to walk again. I want to be able to run like I used to and this week I started to jog. Only took 5 minutes off my time but that is a first step.
Thank you so much! You've given me a new perspective and that is exactly what I needed!
Don't get discouraged! Your body is just comfortable where it is right now and you just need to give it a kick (figuratively speaking) to make it change. Everyone hits that plateau every now and then. Try mixing up your exercise routine to really get yourself to sweat. If you're walking try jogging a little. If you're running, throw in some sprints. If you're not lifting weights, get some and do some reps. Weight lifting every other day is wonderful for losing weight.
Also, don't deprive yourself of good food if you go out. Get the big pasta dish, but only eat 1/3 or 1/2 of it (depending on the size). Take the rest home and you have a delicious meal for another time. Don't give up and eat those huge dishes. Remember they're usually at least over 1,000 calories. You may end up gaining more weight from them.
Good luck! You can do it!
I can totally relate to you! Hang in there. I've actually gained weight the last few weeks - can't lose no matter what I do lately. However, I went to the doctor today and since I've been exercising and eating right, my blood pressure and resting heart rate are amazing! So sometimes the victories aren't on the scale. Just picture your insides improving from your healthier choices.
One thing I'd recommend, from my weight watchers days, is mix up your calories. I think sticking to the same calories each day, your body is preserving what it has - it gets comfortable. Mix it up. One day do 1200, the next 1600. You also may not be eating enough for your current weight and your level of activity. Remember, if you exercise, you need fuel. Hopefully one day soon it will all kick in and you will see the results you've been hoping for.
Maybe you've cut your calories too much. I lose more weight eating 1500 than I do when I keep my calories lower.
Give it a shot. The worst that happens is that you get to enjoy some additional food!
You've done great! Don't give up now!
More food would be fun but according to CC's Calorie Target Meter, if I want to lose weight, I should eat only 1400 calories/day. However as that is not working out so well, I think I might try your advice.
Thank YOU!
A suggestion I read here on the boards recently (sorry, I can't remember who mad the post) was to make your goals completely in your own control.
So, a good goal might be to walk 30 minutes every day. Or eat fish once a week. Or try a new vegetable once every week. These are all things you can do if you commit to it.
An example of a goal not completely in your control is to say lose 2 pounds every week. Water retention, hormonal changes, lots of things can make it hard to succeed, which is discouraging.
Don't give up. Maybe you should try cutting your calories by 50-100 day. Or, try 1200 cal a day, eat plenty of protein and fiber. It helps you stay full longer, thus making you eat less. And please do enjoy the foods that you like. You should have ordered the pasta and asked for a to-go container and put 2/3 rds of it in there. You can still eat what you want...depriving yourself makes it worse.
Also, try cutting back on the carbs, that may help as well. Switch up your exercise routine. If you work out 30 minutes today, walk for 45 tomorrow. Trick your body.
Good luck!
Don't get into the "cut more calories" trap. Cutting your calories drastically can slow your metabolism. Seriously I doubt you are even eating enough calories at 1400. If you want to have a high burning metabolism you have to actually eat enough calories that your body does not perceive that it is starving. And this means taking diet breaks too. Our bodies are so well designed that if you maintain a calorie deficit for too long our bodies simply adapt and maintains on less calories. How long have you been on your current plan? If you have been on it 6 weeks or more it is time for a break. Even taking 2 days off can revive a slowed metabolism. Providing you are not starving yourself the rest of the time and eating enough for your activity level and age.
1400 calories sounds like sedintary calories based on your height and weight. Yet you are "I started cycling and walking/jogging". That is not sedintary and is probably more moderate activity at the minimum. And please dont under value anything you do that is NOT exercise. Housework, grocery shopping and all of that stuff burns a heck of a lot of calories! I would be suprised if you are burning less than 2400 a day. Heck - I burn 2400 calories a day and I am over 40, don't seriously exercise at the moment and am a lot shorter than you are.
I would also buy a scale. Weigh all of your portions do not measure. measuring cups are NOT accurate and this can make a huge difference in how many calories you are consuming. For example - one of my kitchen table spoons actually measure a portion of peanut butter that is 2 times the weight it should be. Thats 100 extra calories! Yikes!
I think once you get a better handle on how many calories you really burn and eat enough - you will see your weight start falling.
Wow. Thank you!
As for the 1400 calories, I just went to the CC calculator and put in my weight (208) and height (5'11) but for activity level, I didn't know if I was light or moderate so I decided to err on the side of caution and went with light.
After reading this, however, I went back and put in moderate and found that CC recommends 300 calories MORE! I'm gobsmacked. I've been on this plan for about a month, which is why I was so frustrated. I kept "upping" my activity level. First with walking and then biking and now jogging. And I do have a scale - I measure out my bran flakes or how much a plum weighs. Unless I know how much I'm eating, I don't eat it.
Just one question: what do you mean when you say take a "diet break"?
Again, thank you so much for this advice. This means so much to me.
As I said in the previous post your body will adapt to your caloric intake. Simply, your body will get used to only having 1500 or whatever calories and learn to maintain on that. Your weight loss will slow down. Thats the dreaded plateau.
to avoid this you can eat at maintenance levels at least one day a week. After 4-6 weeks you might even consider taking a whole week off of your diet. Just eat to maintain. Do you have to do this? No. But many people find it helps them to avoid a plateau.
I would definately take one day off every week. But taking a week off will probably be more dependent on if your weight loss has slowed or stopped.
hth
I understand the "dreaded plateau" and that's great descriptor.
But what do you mean "eat at maintenance levels at least one day a week"? What are "maintenance levels"? The 2400 calories my body burns in a day? No cuts for weight loss? I have no problem eating a bit more one day a week if it helps me lose more weight.
Thank you again! THe more I learn, the more in control I feel and more motivated I am to stay on this crazy journey. I really appreciate all your help.
I used to be on Weight Watchers. There's something called the Wendie Plan. Google it. This WW member figured out that if there was a day or two a week she ate more - she stirred up her metabolism and she lost more weight. Read her theory. You don't want your body getting used to the same calories every day - it will slow down weight loss. And if you are truly burning 2400 calories a day and eating 1400 - you should be losing 2 pounds a week. If this plateau continues, I'd take your food and exercise journal to your doctor. Maybe it's something with your thyroid or something else.
