| Stuck at same weight all week!!! |
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MollyinPDX
New Member
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Posted: 7 September 2009 05:13 am |
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I am a 28 year old female, just starting to work out again. I'm 5'5 and started at 181lbs. The first 2 weeks, I lost 11lbs, but have now been stuck, fluctuating between 168-171. This has been going on all week. I know I need to be patient, but this is really frustrating.
I have a desk job, so I sit most of the day, but I do walk a lot. I walk about 2 miles on my lunch break with a coworker, after work I go to the gym and do about 45 min of walking. (Speed 3.5-4, with the hilly interval, from about 0 - 9.5 incline)
Then after dinner, I walk the dog for about 1 - 1.5 miles. When I walking I go quite fast, my co-worker jogs to keep up on our lunchtime walks.
I've been eating approx 1200 - 1400 calories per day, and I keep very strict track, so I'm sure I'm not going over... but I'm still stuck!
Should I be eating more? or less? Working out more? or less? I can't really run, because I have had knee surgery.
I do have a bodybugg, from apex and 24hr fitness, which is telling my my average deficit is 1300 - 1700 calories per day.
With a steady deficit, I can't grasp why my body is holding to this weight.
Sorry for such a long post, but I'd love some advise!!!
Thank you!!!!
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Nir
Senior Administrator
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Posted: 7 September 2009 11:08 am |
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several options:
1) maybe you're not really stuck, give it time
2) maybe your exercise is building muscle (at the same time that the deficit is having you lose fat)
3) and then again, maybe your deficit is too great (so eat more / exercise less to have a more tolerable deficit)
time will tell - one week does not a plateau make
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bhsu0721
New Member
| Joined: | 9 September 2009 |
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| Posts: | 1 |
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Posted: 9 September 2009 09:20 pm |
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I would say the 1st two weeks you lost a lot of water weight. So that's why you had the big weight loss.
I would say every week you walk, I would increase the pace or distance. You want to keep pushing your body and not let it get used to your workout plan.
I think you might be putting on some muscle but shouldn't be much since your caloric intake is slow.
Also, what are you eating? That's important too.
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MollyinPDX
New Member
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Posted: 10 September 2009 04:26 am |
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What would be too large of a deficit?
A little background.... I was a fit person and my weight was balanced. I started dating a guy and slowly started gaining weight. We were together for the next 2 1/2 years. He lived with me and cooked all meals/provided all food, and I cleaned up (I'm a terrible cook). We have since broken up, which was when it was made clear to me he likes big girls, and was sneakily encouraging my weight gain through the meals he cooked, food he brought home, and dinners we went to. I was also to blame as I blindly accepted his way of eating. Since the break up, I have returned to my natural way of eating, which is significantly less than before.
To ease my heartache and fill the long hours of the day, I returned to the gym. In the first week, I lost 6lbs and realized this would be a good time to start getting healthier. The next week I lost 5 lbs. Eating whenever I was hungry which leads to approx 1200 - 1400 calories.
Now that I am paying attention, and purposefully trying to lose weight, it has stopped. :( I am now concerned that my deficit is too large but am unsure of what to do. It takes all I can do to bring my calories to 1400 and maintain a healthy balance. I just am NOT HUNGRY and have no desire to eat more that I am.
I track my food and have an Apex bodybugg... if you are not familiar it tracks you calories expenditure and you manually enter your food online. It then tracks your deficit, weight loss, and nutrition. According to the testing bodybugg is quite accurate and I have friends that have success with it...
My food balance works out to an average of Protein 22%, Carbs 59% and Fat19%
For example...
9/6 I ate 1323cals and burned 2731. <1408>
9/7 ate 1239 and burned 2898 <1659>
9/8 ate 1285 and burned 2692. <1407>
The only addition I've made to my "cardio" is walking after work at the gym for 45min. The lunch walk and dog walk have been consistent.
So after this long post (Sorry!!) ...and background,
Should I just tough it out and wait awhile?
Is my deficit too low? Perhaps I should add a protein shake?
Should I walk less?
Thanks!!!
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Nir
Senior Administrator
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Posted: 11 September 2009 07:33 pm |
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Over the 3 days you gave as examples you averaged less than 1300. I would definitely boost intake to at least 1500 which is roughly your unadjusted RMR. Otherwise I'd sit tight. (If you want to do that with a protein shake because you cannot otherwise imagine how to achieve this, be my guest)
If nothing happened for another 1-2 weeks then I would then eat more or cut out exercise so that the deficit was no more than 1000 calories.
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