Getting FRUSTRATED...

Please Help

I have been at this now about three weeks. Here is whats happening. I am 50 yrs old, 6' 1" and weigh 235. My daily calorie consumption should be 3200k. My BMR is 2100k. I also exercise at least twice a week sometimes three and I am doing 30 minutes on bikes and light weights (250k to 300k lose). For the last three weeks I have averaged 1900k (I try very hard to be accurate), understand that is a bit below my BMR but everything I read says starvation mode is 50% of your BMR. So that should not be an issue. I should be losing weight. I have gained 5 pounds. I feel great but the weight is not coming off.

I am determined to lose weight so I am not quitting but I could sure use some ideas as to what might be happening.  

You say you are lifting weights? 

The weight gain will likely be due to new muscle mass.  Even light weights and cycling are going to encourage your muscles to develop and grow.  Good on them, you'll need them to boost your metabolism. 

Don't weigh yourself, instead, check to see if your clothes are starting to feel more roomy.  You'll know you've lost fat if that is the case.  Give it a few more weeks and see if your clothes are feeling any looser. 

It is a slow process and can sometimes make you feel like you aren't getting anywhere when you really are.   Don't give up!  It will pay off in the future!

I personally think those BMR calculators are wrong. If I consumed that many calories I would gain a pound a day. Wait a minute I did gain that much eating 3200 calories a day. Every persons metabolism is different so try to reduce your calories. I personally attempt to go to bed just to the point of feeling hungry and then get at least 8 hours of sleep a night.

I use the weight watchers charts since they are more for my matabolism and for every weight watchers point I times it by 70 to estimate your daily calorie goals. I also don't add calories to my diet for working out. This is a link to the Weight Watchers point system chart. http://www.lesslisa.com/wwchart.htm

Let your body tell you how many calories you should have. Everyone is different and no chart or calculator will be 100% for everyone.  If you don't feel hungry don't eat. If you do feel hungry eat. Notice I said hungry and not bored. Your body well tell you when you are reducing calories too much.

It is odd because my pants are feeling a bit looser.

I have been eating much better. Try to bring my lunch everyday and eating good food. I do not eat big meals because I can tell my stomach has shrunk but I do get hungry throught the day so I take light snacks like nuts and dried fruits and sometime crackers. I also drink lots of water about 4 to 5 glasses a day.

Most of the time that is a sign of muscle increase. If you have changed your workout routine specifically for your legs you could have increased muscle mass.

In the past I would eat healthy snacks all day but I would still gain weight. It's about the total calorie consumption versus calories burned. Know your own metabolism.

If you are not hungry why eat? Just don't go crazy.

It's not necessary but you could get a scale that gives you a body fat % and weight.  You could track that as well.   Personally, sometimes I'll eat less and less and not lose weight for a few weeks, then all of a sudden drop a bunch of weight.

Do you weigh yourself at the same time everyday?  I can vary 5 lbs or more in a single day, so I try to weight myself every morning when I first get up without clothes.

I also track my progress by counting how many holes in my belt I have to go in.  

Hi!  Sounds frustratin! Two things I see, you probably need to up your calories intake at least another 200 calories and are you drinking in enough water?  Sodium, carbs, meds & hormones can all contribute to water retention by several pounds!   

SlimRob, thank you for the link to the WW chart.  I found it interesting and I think i'm going to give it  try. Good luck in your "plan". ~L

HI slimrob,

I was just wondering where you got the number 70 to multiply your points for weight watchers? I always thought it was 50. That would make a huge difference for me.  Probably because I'm a woman.