I am constantly reading and learning about health,e xercise and weight loss. I have been trying to lose weight since August 2011. I started at 201 lbs, approx 49% body fat. When the scale got around 194-195 it stopped moving so I started tracking body fat. I've gotten down to 37-38% but always hover around 195. As of January I have had no change in body fat or scale weight.
I have tried calorie ranges from 1400-1800. I have tried working out intensely (burning 500-800 per day through exercise) and moderately (burning 300-500). I've tried heavy lifting, body weight, more cardio, less cardio, HIIT. I have tried different ranges of carbs. I change routines frequently or follow programs that incorporate different routines throughout. I have even taken a couple of weeks off from exercise and watching calories several times----I have yet to get lower than 193 lbs no matter what I do.
I have taken an honest look at my diet and caloric intake. And there is absoultely no way I'm eating at maintenance which is 2300-2400 --and even if I were I would be creating a deficit through exercise. The loss would be slow but would be a loss, I would think.
In the past, I have lost 20-30 pounds doing way less work and eating much worse. So I am at a loss. Im having a physical soon and will find out if there is anything physical to be concerned with. Anyone have a similar experience? IF so, what did you finally nail down as being the problem and how did you correct it?
If it makes you feel any better this is pretty much where I am at.
I started at 215, through working out everday and calorie counting I got down to 196lbs....I found out last April I had a severe vitamin D deficiency, as my level raised I dropped 9lbs no problem! Was down to 184...in the last 5 months I have snuck back up to 196lbs! UGH! Now I can't get my weight to budge except up!
For 2 months I calorie counted averaged 1900 and nothing....now I ate 1500-1600 the past two weeks while carb cycling..NOTHING!
I recently had my thyroid tested, it was fine. My vitamin D was low again though. I have been supplementing, but no weight change.
I have decided to eat 1600 calories, walk at lunch, and run every other day for the next 2 weeks and reevaluate where I am at. If that yields nothing, I am considering seeing an endrocronologist.
And, I measure all my food, I am honest with myself about logging food. Its very frustrating, I have 35lbs to lose.
I'm sorry you are experiencing this but its always nice to know you aren't alone! I will have my doctor run some bloodwork on my thyroid. I have also started running. Im up to 2 miles and will work upt to 3 in the next few weeks. I've also started a new workout Im hoping will help.
Like you, if nothing changes in the next couple of months I have also consdiered seeing an endocrinologist. good luck to us both!
Try looking at the kinds of foods that you are eating. All calories are not created equal! Calories from things like white bread, potatoes, white rice, sugar tend to stick, while the same # of calories from vegetables and legumes will melt away. Some of that is related to the insulin response, and some due to the fibre. I allow myself only 1 small serving of whole grain or high starch foods per day. And if I really want to lose I skip that as well. I don't eat any white flour or sugar (okay I lie, sometimes I'll have a 30 cal piece of dark chocolate, and othertimes a cheat, but it isn't part of my daily diet).
In the diet I follow the mantra for green salads is "the more you eat, the more you lose".
Hope that helps! (now I've jinxed myself... I'll stop losing for being such a smart ****!)
How long have you not been losing weight? I sometimes won't lose weight for a week, or two, or three, and all of the sudden I drop some pounds.
How long have you been doing each workout. It's good to change up your workout every now and then, but if you change it all of the time, you will always be a beginner and will have trouble making progress.
Have you been measuring yourself with a tape measure? Any affordable way of measuring body fat is likely inaccurate, so you may be getting results.
I do think that all calories are created equal when it comes to weight loss. This doesn't hold for nutrition, but I have lost weight on a variety of different diets. I eat whatever food I have available, sometimes a bunch of pasta, other times beef jerky. If you eat fewer carbs, you will shed some water weight, but other than that, weight loss isn't affected assuming you hold the calories constant.
smashley, I have only lost 6 lbs of scale weight since August. When I realized I wasnt losing scale weight (I was lifting heavy at the time) I started tracking body fat in October using the BodPod and between then and January lost 10% body fat. No real change in the measuring tape. As far as time of workouts, I'm not changing every week or two. I typically do a program for a minimum of 4 weeks. My fitness level -cardio endurance and strength- has improved.
I did the first steady program between August -October. The workouts changed a little every two weeks but it was basically heavy lifting 5-6 and 4 days moderate cardio. This is where I lost the 6 lbs. After that, I did a program for 4 weeks or so - lifting and HIIT. I saw the body fat drop. I got a little demotivated and took off for about two weeks. No gain, no loss. The next routine was lifting/cardio program for about 6 weeks or so. After that, I just sort of coasted as I was getting demotivated again and did several days cardio and two total body strength routines. I started Couch to 5k in March and have just started back resistance training over the past couple of weeks- mostly body weight.
Actually, I did lose about 1/2 inch on my waist when I started jogging in March but that has been it. For the past several months I keep my calorie intake around 1400-1500. For one week, it was around 1200 due to loss of appetite and I did lose 2 lbs but it must have been water because it came back by the next week's weigh in.
Ive put away my scale, tape and calipers and I am giving myself a break from it all though I will continue working out.
And I have , in the past, lost weight on other diets like WEight Watchers and other things-even by keeping fast food, pasta , etc in my diet. I've lost 20-30 pounds several times in previous years ,as I've said, working out a lot less and sometimes not at all and just counting calories. I knew it would be harder this time as I am in my late 30s but it has never been this difficult.
A break is a good idea. Your body might just need some rest. Your mind too. Stress can inhibit weight loss.
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