I've lost 94 pounds so far, but I need help with the last 56

About a year and a half ago I decided it was time to get healthy, so I went to my doctor for weight loss help.  After speaking with a nutritionist, I have adjusted my diet and began exercising regularly.  Over that period of time I have lost 94 pounds, but lately I've plateaued and have been having fits the last third I need to loose.  To give you some stats:

I'm a 38 year old female
5'2"
178 pounds

I eat between 1300 to 1400 calories and I exercises 4 to 5 times a week, twice daily for 45 minutes to an hour each time.  I do half cardio and half weight training during each session.

I'm worried that I'm not eating enough.

Any advice would be a tremendous help and greatly appreciated.

Hi Jeanette,

How nice to meet you.  Did you try the Calorie Target in the Tools section?  I am thinking you could go lower and here is why.  I am 5'2" and 246.  I do not exercise.  My recommended  calories are 1256.  It may be you exercise too much to go that low, but I am thinking you could and start losing again.

However, check it out for yourself and see.  No matter what please stay and use the tools here to help you and talk to us.

That was an interesting suggestion and I did actually do the Calorie Target and based on my exercise routine it suggested going higher, closer to a 1500 intake.   I think with all the hard work I've been doing for the past year+ I'm a bit paranoid about increasing, so I figured I'd ask to see others thoughts.  Plus, I'll ask my doctor too.

Thanks for the suggestion!    I appreciate you taking the time.

I don't blame you for not wanting to go higher on calories.  But I have heard people say that going a few hundred higher in calories got them off their plateau.  They seem to believe that their body is lowering their metabolism to ensure they don't run out of fat stores, in case there is a "famine or ice age" or some such thing. 

I believe our brains are made to increase our odds of survival in case of a disaster, so it may be that your brain is trying to help you by holding on to fat stores.

Hey Jeannette:

Increase your calorie intake by 10% for a couple of weeks. Once you're off the plateau you could always go back to your original amount, which seems quite reasonable.

The main reason for the increase is to trick your body by creating a change, so its not sure how to respond. You can also probably try to vary how you do exercise, its intensity or your elements in the exercise- again for the same reason. Your body has become accustomed to a routine and it needs a little bit of a shock so to speak.

Sharon

Thanks sbeverly and texmom - everything I've read online agrees with your advice.  Plus, I went and spoke with a physical trainer who felt that I was exercising so much and not taking in enough calories that my body was in "starvation mode", so I went ahead upped my calories to 1500 - 1600 to see what happens.  I can tell just in the last couple of days that I've had more energy and didn't have that "nagging" hunger.

I really appreciate everyone's advice!

Can I just say....  Wow on your present weight loss!!  Jeannette, I'm brand new here, and you are inspiring.  Good luck on the last little bit.  I am looking forward to the day I can say I've lost 94 lbs!!  God Bless You!

Yeah, I hit a plateau, and my friend (who is a fitness nut) told me to try taking in a few extra calories to trick the body, and it has DEFINITELY worked. I lost 3 pounds going that route, and am now back at my normal target calorie intake steadily losing weight.

The best advice I could give is to change up your exercise a bit. Throw in a little more cardio, and make sure to try and walk as much as possible everyday. It's definitely helped me a LOT!

Keep up the good work everyone, and congrats, haywyes75 for the AMAZING weight loss! 94 pounds is almost a whole person! I send you lots of pats on the back!

Thanks for everyone's advice and help.  I actually went ahead and hired a physical trainer and he's been shaking up my exercise routine, which seems to be helping.  Plus, since he changes the routine every time I go, it keeps it fun and interesting.

Sometime in the next few weeks I'll post some before and after pictures, which are pretty shocking.  It's my body and it still amazes me that I gained that much weight and really didn't even realize how bad I let it get.

I wish everyone the best of luck.  If you every need words or encouragement or just someone to lean on, don't hesitate to shout out.  I know exacty how hard it is for all of us.

Hi Jeanette,

you may want to try alternating days with increasing calories...that sounded confusing so let me explain...

Day 1 - normal calories, lower range

Day 2 - normal calories, upper range

Day3 - Add 300 calories to yesterday

Day 4 - take 100 calories off lower range

Day 5 - normal range - upper range

Repeat...

This has helped me in the past when I have hit plateaus...the info was given to me by someone in a Weight Watchers group (not the employee, just someone attending.)

Good luck!

Lisa