Weight Loss
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I've just been fluctuating from 195-198 since the end of February. I'm happy to be below 200 pounds, but I'd really like to see the scale continue going down! I'm not really sure what I'm doing wrong.

Stats: 22 years old
5'7"
Weight this morning 198

I lift weights fairly heavily for 35 minutes or so 3 times a week (following new rules of lifting for women, about to start phase 2 on Friday which has longer workouts) and eat between 1600 and 1700 calories per day. I also walk to the gym, which ends up being about 30 minutes of walking per day I lift weights. For the rest of the time I'm usually fairly sedentary. I am taking a class, plus I sit most of the day at my job. I work in a lab, so I can't sip water all day.

I set my activity level to light and try to eat the same amount every day. Is that correct or should I set it to sedentary and add all the exercise in?

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I am similar to you. I am about 20lbs lighter but the story is the same.  I haven't lost weight in well over a month. I eat between 1600 and 2000 calories per day. I am fairly sedentary, with the exception of work outs, running errands and house work.

I work out 3 days a week for an hour, 3 days a week for two hours (I run and lift) and do house work every day for about an hour (thanks to Fly lady) and do errands and shopping for a few hours a week.

I have considered setting my burn meter to sedentary and log my work outs. 

 

Denise

If you are doing NROLFW plus walking, I would guess you are more than "light" activity.  How different is your burn if you set it to moderate?  Or if you set to sedentary and then log your activity?

Also, are you taking measurements?  There have been several times while following NROLFW that the scale didn't drop or just barely dropped, but I saw huge changes in my measurements.  Helps with staying motivated.

I agree with the measurements- for the last few weeks I have been lifting weights rather than concentrating on cardio, and have gained a pound or two but lost an inch and a half around my hips! Really motivating to see the actual change so I'd recommend keeping a diary week to week.

There's a few of things you can do. You can stop eating carbs after 5pm, and have your last meal no later than 7pm. Your last 3 meals can be carbless switching those calories for protien calories. You can also zig zag calories. Do 2 or 3 low days in a row, and then bump them back up to your regular daily caloric intake for the rest of the week. Reduce your calories by about 300 those days, and then just bring them back up to normal the other days.

These things really work btw.

Original Post by antonio12:

There's a few of things you can do. You can stop eating carbs after 5pm, and have your last meal no later than 7pm. Your last 3 meals can be carbless switching those calories for protien calories. You can also zig zag calories. Do 2 or 3 low days in a row, and then bump them back up to your regular daily caloric intake for the rest of the week. Reduce your calories by about 300 those days, and then just bring them back up to normal the other days.

These things really work btw.

Lord.  OP, I know you're smart enough not to believe this, but just for anyone else reading...no.  Carbs are not the devil.  Eating after 7pm is not bad - your body does not stop burning calories at night.

So I should set myself to moderate even if I walk 4 times a week for 30 minutes and lift 3 times a week for a half hour?

I should really do some measurements again and see how I'm doing that way, good suggestion awestendorf

Hi elfkittie,

I'm almost in the exact same predicament as you (5'6'', 27 yrs old, 203 lbs this morning).

I've been hovering from 199-203 for about a month now. Mentally, I'm trying to look at it as a "maintenance" time to reset my metabolism. Physically, I'm starting to kick my exercise up a notch since I've fallen into a bit of a cardio 3x weight lifting 2x routine. Is there any way you can take a fun exercise class, such as kickboxing or dance, to try to shake things up (pun intended :)

 

 

I had this same problem. I was going up and down sticking at the same weights even though I was doing everything right!!! The only thing I can suggested is to just hang in there, I did and I finally jumped on the scales this morning and was 2lbs lighter. I have been lifting heavy so I am putting it down to water retention and crazy weather/season changes. Good luck :) I understand how frustrating it is, but if you are doing it right the scale will eventually go down.

Sometimes you have to just live by the mantra "If i eat like a 130 lb person (in the calorie range) and keep active, eventually the results will follow".

Sometimes these things take time.  Weight loss is never a "quick fix" if you're doing it right.  It's a LIFETIME change not a QUICK CHANGE.  I know you feel like "ugh! i've been doing this for a month! what gives!!" but really, it's only a month in an endless series of months that will probably be like this for ....uh... the rest of your life!

You have to stop thinking of it like "if i do this for 3 months, I will lose X amount of weight and then I don't have to do this any more!!!!" nope that's not how it works. You have to do moderate amounts of exercise and eat healthy with no binge-outs for the REST OF YOUR LIFE.  Some people think it's motivating to have a "goal weight / date" but I've found that it's like murphy's law.  If you expect too much, nothing happens!!!! When you least expect it, something happens!  Kinda like women who are trying to get pregnant.  As soon as they "give up trying so hard" it happens!!!

So keep your chin up..... Keep a journal and try to do some sort of exercise.  You know what?  "slow at steady wins the race" really is true.  Just keep plugging away at it.  You don't have to work out 4 hours in a row, or 6 days a week!.  Every little bit counts and just be thankful you're healthy and pain free and able to exercise and have some fun! :)  Think positive!

Now ain't I just the bouquet of rainbows & cliches? LOL!!! But this is what i tell myself, i've been stuck at 142.5 for 2 months and finally I think i'm down to 140.5!

I had a goal of 130 by 30 and that came and went.  Now i'm just chill.... i do my stuff.... i watch what I eat... but i'm not like ms. "worrywart" about it either :) And nothing gets me down.  "it's all good!" :)

nmw, thanks for the advice. Just to clarify though, I've been doing this since January 2009 and I've lost almost 60 pounds so far :) So, I've definitely been going slowly, enjoying my food and my workouts.

You are right though, it seems like when it's that time of the month and I've been eating like crap, I'll suddenly be down 2 or 3 pounds. My body is weird :P

Original Post by elfkittie22:

nmw, thanks for the advice. Just to clarify though, I've been doing this since January 2009 and I've lost almost 60 pounds so far :) So, I've definitely been going slowly, enjoying my food and my workouts.

You are right though, it seems like when it's that time of the month and I've been eating like crap, I'll suddenly be down 2 or 3 pounds. My body is weird :P

 I'd bet that's part of the problem. I know I haven't presented any scientific evidence lol.

But anyways, have you tried eating at maintenance for a couple weeks? I mean still workout, but eat as much as you burn to sort of "reset" yourself. Then see if when you lower your cals again if that helps.

But most of the other advice was good as well. Just don't listen to that "don't eat after _____pm, and don't eat carbs at night" bologna. :-)

Since you have been stable for three weeks and are measuring your food accurately, your "maintenance" calorie level (for your present level of activity) is exactly what you are eating right now (1600-1700). The maintenance level is defined as the calories you eat without gaining or losing weight. The CC calculator amount is just an approximation of your "true" maintenance level (which you already know accurately).

So, at this point, you can make a small adjustment, like eating a bit less or exercising more, and you will start to steadily lose weight. Since you already do strength training, you could add some cardio, maybe a 500 calorie session three or four times a week.

Great job on the 60 pounds by the way.

But OGR - wouldn't you think that given her activity level and stats, she should be burning more than that?

When I was nearing my goal, I stopped losing weight, even though I was still eating and working out the same.  Eventually (mostly due to normal fluctuations), I made my goal, and started maintaining - at about 400 more calories than I had been eating when trying to lose weight. So essentially, I was "maintaining" at 1500-1600, but then bumped up to ~2000 calories, and still maintained.  I'm guessing because I had been eating at a weight loss level for too long - I needed to give my body a break.  And so I definitely wouldn't want elfkittie to decrease her calories more, at this point.

Sometimes it's not as easy as saying that if you aren't losing or gaining, you are eating at maintenance, you know? 

I definitely agree that she shouldn't eat less, and I purposely didn't recommend that. I almost alway suggest the "eat more and burn more" options because it is just too hard to get enough nutrients on low calorie diets.

Chrissy had a great explanation once about how your calories burned throughout the day (including but not just your workouts) will fluctuate with how much you eat. I'll try to apply what she said to your example as you have given it here (any mistake here is mine not hers!): As you approached your goal, you had been at a deficit for some time and would be a little lower on energy. Your workouts could be a little less vigorous even with the same weight and number of repetitions (without you knowing it). You would fidget less at work, not get up as much, slouch a touch more etc. All pretty subtle stuff, but it adds up. So maybe you were burning 1700 a day and eating 1600. It would appear that your weight loss had stopped. Now, you start eating 2000 calories. 400 calories extra, of healthy foods. I could easily believe you'd now burn 2000 calories a day and be at a steady weight from then on.

Did that make sense? Kinda long, sorry.

OGR

Original Post by oldguysrule:

So, at this point, you can make a small adjustment, like eating a bit less or exercising more, and you will start to steadily lose weight.

Original Post by oldguysrule:

I definitely agree that she shouldn't eat less, and I purposely didn't recommend that.

... see my confusion?

I totally agree with you on why I stopped losing weight, and it's why I decided to give my body a break and stop trying to lose those last few pounds, and eat more.  So I think we are on the same page - but post #12 seemed to be on a different page.

My words "So, at this point, you can make a small adjustment, like eating a bit less or exercising more, and you will start to steadily lose weight. Since you already do strength training, you could add some cardio, maybe a 500 calorie session three or four times a week."

agirl, please don't take my words out of context, especially by splitting up a paragraph.

Original Post by oldguysrule:

My words "So, at this point, you can make a small adjustment, like eating a bit less or exercising more, and you will start to steadily lose weight. Since you already do strength training, you could add some cardio, maybe a 500 calorie session three or four times a week."

agirl, please don't take my words out of context, especially by splitting up a paragraph.

I took your first post as saying either work out more or eat less, not work out more and eat more.  I'm glad you clarified, but your first post did come across that way.

I'm not trying to take your words out of context - it seemed like you gave two options, one of them I didn't agree with.  My read of your earlier post was "You can do (a) or (b). Here's how you could do (b)." I didn't see you saying not to do (a).

If I misread it, I'm sorry, but if it was an issue of misinterpretation, I'm guessing someone else could have misread it as well, and so clarification would be in order.

Now, I am confused as to what people are saying that I said or meant, lol.

To elfkittie (in case I wasn't clear): My main points are that 1) you've done a great job already. 2) you are near equilibrium right now, so only need a small change to start losing again. 3) my recommendation is that you should add some cardio and keep everything else the same (i.e. small change).

Note: You didn't mention feeling hungry, or feeling run down. If that were the case, I'd still have recommended adding some cardio. But would also recommend adding food calories equivalent to at least half (maybe even up to 100%) of the added cardio.

Good luck!

OGR

 

 

I wish my trainer would have told  me this. He didn't want me to drop my calories to 1250 but I knew 1450 was to much. I'm going to try this & see if it will work.  I'm ready to try anything!        &nb sp;               &nb sp;               &nb sp;               &nb sp;               &nb sp;             Thanks

 

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