A month stucked at the same weight after three months of weight loss

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Goethe

Joined: Aug 10
Posts: 54

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Posted: 01 Feb 2013, 06:34
Hey guys, after three months of steady weight loss, where I lost around 14kg / 30lbs, I'm stucked at 98kg / 216lbs.

It's been nearly a month since I finally dropped to that weight, and even with a balanced diet and a ton of exercises, I'm not being able to lose anymore weight, no idea why, and I tend to record and weight everything I eat.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
MyDietDiary

Joined: Jan 13
Posts: 8

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Posted: 01 Feb 2013, 06:58
Give your system a shock. Eat something totally radical like half a chocolate cake and change your exercise routine for a while. If you used to gym, start walking for a week or two or until you notice your weight coming down again. A change is as good as a holiday and that goes for our bodies too!
mcarthey

Joined: May 07
Posts: 58

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Posted: 01 Feb 2013, 07:26
While I generally agree that if you're eating too little you can lock yourself into a slow loss or simply get stuck at a weight, I'm not sure that's your issue. It seems like you're eating quite a bit of calories most days (I'm not sure if you're recording everything). When I get stuck, I try to limit my carbohydrates to around 100g for the day, and get nearly half my body weight in protein. I've never really been stuck for long but everyone is different. This is what works for me. Good luck!

mrspackrat

Joined: Aug 10
Posts: 562

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Posted: 01 Feb 2013, 08:22
In looking at your food journal, unless you are recording wrong, you have a lot of foods with "bad fat" (refined carbs, sugars, foods high in omega 6). Dump the foods that have no nutrtional value, increase your good fats and increase your vegetable intake. Like mccarthey suggests, try and get your net carbs between 100-125g. You may want to take your target weight and multiply X 10 in order to determine your total calories for the day should be. I found the calculator on this stie to be way off as far as calories to consume.
mrspackrat

Joined: Aug 10
Posts: 562

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Posted: 01 Feb 2013, 08:26
Also, you should read this article and watch the video at the end. It explains why our bodys won't let go of fat.

http://wellnessmama.com/5356/cravings-fix-your-leptin/

I'm following much of this including adding some fasting days and I'm amazed at the results. Good luck!
liv001

Joined: Oct 09
Posts: 676

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Posted: 01 Feb 2013, 09:35
I am not sure but if you are trying to use ketosis to lose weight You have to tighten up a lot and be stricter.
You cannot eat lot of fat and then "cheat" with high glycemic food in between. You end between two chairs not really doing the one or the other.
Goethe

Joined: Aug 10
Posts: 54

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Posted: 01 Feb 2013, 18:34
@liv001
Hey guys, thanks for all the replies, I tried to be in ketosis, but I found that I couldn't maintain the process, specially during the weekend, first I didn't feel very good, second I have a high uric acid level, not to mention my daily cal intake went way too low, like 800-1100 low.

@mcarthey and mrspackrat
I'm trying to limit my carb intake, and most of the days I think I'm doing a pretty good job of almost zeroing it, white rice and things like that are already off my diet, except sometimes on saturday, the only thing I ocasionally take during the week is a single white bread(about 50g) in the morning and that's it.

I'm gonna take a look in that blog and video, I also do tend to record everything I eat and exercise with the maximum of accuracy as possible
and when it's not possible I mark the 'some of what I ate' option(it shows with an asterisk in the diet calendar those days).
I started my weight loss journey seriously on oct 18 of 2012, and so far:
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 01 Feb 2013, 19:12
Have you re-calculated your maintenance calories since you have begun losing? If your body mass has reduced significantly (it appears it has) since you established a baseline calorie amount, I'm sure your TDEE has gone down slightly.
Goethe

Joined: Aug 10
Posts: 54

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Posted: 01 Feb 2013, 20:10
BgIrn wrote:
Have you re-calculated your maintenance calories since you have begun losing? If your body mass has reduced significantly (it appears it has) since you established a baseline calorie amount, I'm sure your TDEE has gone down slightly.


Only the one from here, and I set my RDI like if I was a sedentary person, when in fact I'm a very active one, anyway my daily cal deficit is around 1200-2000 easily, going as high as 3000 in the days I'm more active according to the FatSecret calculator, and even if it's a little off, which I don't think it is, I know I burn way more cal than I consume.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 01 Feb 2013, 20:54
I hate to say this Goethe, but you may need to look to another calculator. A word of warning they are all high in expenditure estimation.

I trust the FS activity calculator about a far as I can throw it, it goes over the actual expenditure by a lot.

I know you bust your butt working, I've seen the posts, but you can't outwork your diet no matter how hard.

Bottom line is whatever you were doing it was right and now it's not. The only change you've made I'll presume is your weight.

Logically the only thing you can surmise is your maintenance has to go down a few hundred.
Goethe

Joined: Aug 10
Posts: 54

      quote  
Posted: 04 Feb 2013, 09:31
BgIrn wrote:
I hate to say this Goethe, but you may need to look to another calculator. A word of warning they are all high in expenditure estimation.

I trust the FS activity calculator about a far as I can throw it, it goes over the actual expenditure by a lot.

I know you bust your butt working, I've seen the posts, but you can't outwork your diet no matter how hard.

Bottom line is whatever you were doing it was right and now it's not. The only change you've made I'll presume is your weight.

Logically the only thing you can surmise is your maintenance has to go down a few hundred.


Hey man, yeah, I was reading about the whole Leptin hormone that mrspackrat posted, it makes sense, my daily cal intake is already around on the 1500-1800 cal/day, less than that I can do it and have done it before, but my energy levels go to the floor, considering that amount of physical exercise I do.

I'm gonna try to do a severe carb restriction for the new few weeks to see if I can give my system a shock to get out of this slump.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 04 Feb 2013, 10:20
Just be aware that carb restriction is gonna make you tired until you adapt to it. I just got done with a few days of carb restriction recently and I was wiped out for two days, and I didn't even go all in with it.
Goethe

Joined: Aug 10
Posts: 54

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Posted: 04 Feb 2013, 11:39
Well, all we can do is try, I already did it for a time, the first couple days my energy is somewhat lower than usual, but after that I began to feel 'normal' again, I still have 10kg/22lbs to lose.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 04 Feb 2013, 12:18
Good luck my friend. Your resolve is strong, I know you can accomplish whatever you put your mind to.
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 05 Feb 2013, 06:43
Goethe, take a look at my biopage - I have a link about stalling and how to get things moving again. It worked for me - and for many others. Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Goethe

Joined: Aug 10
Posts: 54

      quote  
Posted: 05 Feb 2013, 19:30
Thanks man, using the calculator of someone as active as me and putting in FatSecret Active it gave me a RDI of 3000 and a RMR of Moderate exercise of 3000, ((3k x 7) - (3000 x 2)) / 6 = 2500 my daily cal intake.

Using the RDI of a sedentary person, it still gave me a 1700ish daily cal intake, which is still higher than what I consume in most days, and I have an indulgence day only like a couple saturdays a month top.
I started my weight loss journey seriously on oct 18 of 2012, and so far:



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