not losing weight any more - need some guidance
Discussion
I know from previous threads there are some avid weight watchers on here (lol) so I hope I can garnish some advice on what to do next.
For the last 3 months or so between fasting and eating healthy I have managed to lose 1 stone. I want to lose another but I can't seem to be shifting it even at a steady pace of 0.5kg a week never mind 1kg a week which is what I wanted to get. The last 3 weeks I have only dropped 0.5kg
I am already eating at a calorie deficit (1900 daily limit) while exercising daily.
Part of this exercise recently has been some weights while doing carido so I am wondering if I am building muscle and hence weight lose not being as much as I would like?
I am not sure what else I could be doing except for continue to do what I am doing.
In terms of my diet I eat chicken/fish/beef – plenty veg, I do have bread and quite frankly I don’t want to cut it out completely as it will make me go off the band wagon. All crisps choco etc are out. I have 1 cheat day but even then my cals on that day stay at 1900 cals
Right now from my fitnesspal I end up on average a 45% carb intake, 30% protein and 20% fat.
Only other thing I keep thinking is my protein intake is not high enough.
Any advice would be great! To help me get my next stone off!
PS. I am 32 yo, 6ft tall, was at 95kg begining of year, now currently sitting at 88kg, trying to get to 80kg
For the last 3 months or so between fasting and eating healthy I have managed to lose 1 stone. I want to lose another but I can't seem to be shifting it even at a steady pace of 0.5kg a week never mind 1kg a week which is what I wanted to get. The last 3 weeks I have only dropped 0.5kg
I am already eating at a calorie deficit (1900 daily limit) while exercising daily.
Part of this exercise recently has been some weights while doing carido so I am wondering if I am building muscle and hence weight lose not being as much as I would like?
I am not sure what else I could be doing except for continue to do what I am doing.
In terms of my diet I eat chicken/fish/beef – plenty veg, I do have bread and quite frankly I don’t want to cut it out completely as it will make me go off the band wagon. All crisps choco etc are out. I have 1 cheat day but even then my cals on that day stay at 1900 cals
Right now from my fitnesspal I end up on average a 45% carb intake, 30% protein and 20% fat.
Only other thing I keep thinking is my protein intake is not high enough.
Any advice would be great! To help me get my next stone off!
PS. I am 32 yo, 6ft tall, was at 95kg begining of year, now currently sitting at 88kg, trying to get to 80kg
In the same boat as you unfortunately. I'm stuck hovering around 12 1/2 stone.
I was advised to stop being so focused on measuring weight on the scales and start taking measurements of waist, chest, belly etc using a fabric measuring tape. Then you should be able to see the improvements as increases/ decreases in each area as desired.
I'm no expert but there probably is some mileage in the old 'muscle is heavier than fat' line.
I was advised to stop being so focused on measuring weight on the scales and start taking measurements of waist, chest, belly etc using a fabric measuring tape. Then you should be able to see the improvements as increases/ decreases in each area as desired.
I'm no expert but there probably is some mileage in the old 'muscle is heavier than fat' line.
I know this might sound a bit "Bro Science" but when shifting weight I find my body gets used to the calorie deficit after a while, spend a week at 2500-2900 cals a day then get back on it, don't however up the cals with fast acting carbs, just eat more of the good stuff (with a wee cheat meal now and again)
Don't forget that running a calorific deficit also makes the metabolic rate slow down which reduces the rate of fat burn. A common way of dealing with this (done it myself) is to have weekly "cheat days" whereby you substantially increase consumption to spike the metabolic rate into action. This also breaks the monotony of dieting so is psychologically beneficial knowing you have something to look forward to. It works for me. Good luck with it!
Have a look at this.
https://www.youtube.com/watch?v=MY6nKL59L1o
Jeff Cavaliere is excellent. There is a wealth of knowledge on his channel
https://www.youtube.com/watch?v=MY6nKL59L1o
Jeff Cavaliere is excellent. There is a wealth of knowledge on his channel
Thanks for all the replies everyone.
@dci - nice to see I am not alone!
@Electronicpants - that sounds like a good idea, might make my cheat day a normal cals day around 2500 instead of keeping it at 1900
@Al Gorithum - I am concious of that, trying to keep up regular eating even if its a bit at a time but seem to find it harder than I thought
@Pjb2003 - thanks for that video I will give it a watch now - One thing I read up on was trying to work out once you wake up not haven eaten anything so trying that this week onwards
@HustleRussell - This is what I wanted to hear to some extent - I don't want to drop my guard and get demotiviated. I certainly feel slimmer and look more tonned so I was perplexed when the scale showed hardly anything.
I am just going to keep at it and get this done as its haunted me for over 8 years on and off and its time to just get it done.
@dci - nice to see I am not alone!
@Electronicpants - that sounds like a good idea, might make my cheat day a normal cals day around 2500 instead of keeping it at 1900
@Al Gorithum - I am concious of that, trying to keep up regular eating even if its a bit at a time but seem to find it harder than I thought
@Pjb2003 - thanks for that video I will give it a watch now - One thing I read up on was trying to work out once you wake up not haven eaten anything so trying that this week onwards
@HustleRussell - This is what I wanted to hear to some extent - I don't want to drop my guard and get demotiviated. I certainly feel slimmer and look more tonned so I was perplexed when the scale showed hardly anything.
I am just going to keep at it and get this done as its haunted me for over 8 years on and off and its time to just get it done.
Go by the mirror or measurements- the scale is a tool, that varies massively day to day- it can show no change in weight, but your body composition can be completely different.
Rules for dieting-
1) Calorie deficit (all diets work by Creating a negative energy balance)
2) ample protein (2-2.5g/kg bodyweight is best for muscle preservation)
3) split the remaining calories how ever suits
4) be consistent
Don’t expect linear progress, it never happens. If you stall (not just by scale weight) then lower calories, or up activity. Small increments, never big jumps. Look for a sustainable change of lifestyle rather than a temporary diet.
Rules for dieting-
1) Calorie deficit (all diets work by Creating a negative energy balance)
2) ample protein (2-2.5g/kg bodyweight is best for muscle preservation)
3) split the remaining calories how ever suits
4) be consistent
Don’t expect linear progress, it never happens. If you stall (not just by scale weight) then lower calories, or up activity. Small increments, never big jumps. Look for a sustainable change of lifestyle rather than a temporary diet.
didelydoo said:
Go by the mirror or measurements- the scale is a tool, that varies massively day to day- it can show no change in weight, but your body composition can be completely different.
Rules for dieting-
1) Calorie deficit (all diets work by Creating a negative energy balance)
2) ample protein (2-2.5g/kg bodyweight is best for muscle preservation)
3) split the remaining calories how ever suits
4) be consistent
Don’t expect linear progress, it never happens. If you stall (not just by scale weight) then lower calories, or up activity. Small increments, never big jumps. Look for a sustainable change of lifestyle rather than a temporary diet.
Can I ask how critical the protein is. I know for a fact i am currently not having as much as I should: I have had a quick look at my fitness pal app and in the last week or so I have averaged say 130g of protein intake per day. Rules for dieting-
1) Calorie deficit (all diets work by Creating a negative energy balance)
2) ample protein (2-2.5g/kg bodyweight is best for muscle preservation)
3) split the remaining calories how ever suits
4) be consistent
Don’t expect linear progress, it never happens. If you stall (not just by scale weight) then lower calories, or up activity. Small increments, never big jumps. Look for a sustainable change of lifestyle rather than a temporary diet.
so thats a good bit short of what I need then: so 60-80g short
Good advice from posts above.
Fat calipers worth an investment.
I think the key is to keep doing what your doing and being patient.
Ive been on calorie deficit since Oct 2019 and although I'm seeing results it's not linear, some weeks are no movement but then all of a sudden I'll see a more tangible move in my composition.
If aiming to loose 5 kg for example, the first 3 kg will probably fall quickly and the last 2kg will be a b*tch.
Patience, protein and weight training is your friend, in that order too.
Fat calipers worth an investment.
I think the key is to keep doing what your doing and being patient.
Ive been on calorie deficit since Oct 2019 and although I'm seeing results it's not linear, some weeks are no movement but then all of a sudden I'll see a more tangible move in my composition.
If aiming to loose 5 kg for example, the first 3 kg will probably fall quickly and the last 2kg will be a b*tch.
Patience, protein and weight training is your friend, in that order too.
bristolbaron said:
I’ve been 15 stone and fat and also been 16 stone and muscular.
Weight is only part of the picture. If the only things you’re interested in is weight loss, then drop the weights or use light weight/high reps.
Right now I just want to concentrate on losing weight, I do want to tone up etc. I have a generally decent frame on me but id happily strike a balance and just be slim than bulk up etc etc. I am a family man, work full time and realistically I just want to get rid of the tyre (or 2) I have around my midwaist. Weight is only part of the picture. If the only things you’re interested in is weight loss, then drop the weights or use light weight/high reps.
Chamon_Lee said:
Can I ask how critical the protein is. I know for a fact i am currently not having as much as I should: I have had a quick look at my fitness pal app and in the last week or so I have averaged say 130g of protein intake per day.
so thats a good bit short of what I need then: so 60-80g short
For body composition, it’s pretty important. There are plenty studies now that show that total *weight loss* on a lower protein diet is the same as on a high protein diet- but the high protein diet is almost exclusively fat loss (with a potential gain in lean mass if resistance training) and lower protein Diet about 50% lean tissue loss.so thats a good bit short of what I need then: so 60-80g short
So in that respect, it’s important.
Sleep is also very important, lack of sleep can have a substantial impact on fat loss- so make sure that’s covered too.
Chamon_Lee said:
ok got it!
Focus on:
continue on same path
correct amount of protein
1 proper cheat day a week
proper sleep
ill report back in 4 weeks!
Unless you’re already pretty lean, metabolic slow down isn’t going to be much of a factor, and a cheat meal likely isn’t going to be needed. The fact that you’re no longer losing weight likely means you’re sitting around your new maintenance calories. Focus on:
continue on same path
correct amount of protein
1 proper cheat day a week
proper sleep
ill report back in 4 weeks!
Cheat meals can provide psychological relief, and if you’re carb depleted and hormones are out of whack from prolonged intense dieting (leptin, cortisol, test, etc- not so likely)- they can (possibly) go some way to rebalancing them and replenishing glycogen. However, using them when they’re not required, can easily undo hard work you’ve done previously. So, use wisely! (If you’re carrying ample body fat, you don’t need a cheat meal)
How much bread are you eating? I've pretty much cut all bread out and substitute with Ryvita instead sometimes.
Weight loss does slow down compared to the early stages, but doesn't sound like you've reached a plateau with your current regime. Eating more protein is good as it fills you up and will obviously help build muscle, but I think 1 gram of protein has 4 calories so can still have too much of a good thing.
Weight loss does slow down compared to the early stages, but doesn't sound like you've reached a plateau with your current regime. Eating more protein is good as it fills you up and will obviously help build muscle, but I think 1 gram of protein has 4 calories so can still have too much of a good thing.
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