Posting as much of my logs in here as I can. Sorry if my writing is hard to read.
I know I can add more veggies and healthier foods. Iāve tried to cut out as much sugar and eating out as much as possible. Iām just currently stuck in a rut where I canāt figure out how to lose more weight.
Even adding water, trying my hardest to cut back on sodium, and working my butt off with exercises (took a break day here and there to try and heal pulled muscles).
I donāt want to cut much more out since I canāt adapt to the diet forever. Eventually I want to go back to the way I used to eat, just with limiting the amount of times I would go out to eat or get takeout (plus cutting out artificial sugars).
Iāve tried cutting back on carbs. Tried eating some more protein but struggling to get up far. Iām justā¦ stuck.
I can also elaborate on my meal abbreviations more if needed be
by beanfox101
38 Comments
When the weight isnt going down, the measurements are. Track those.
I just came to say your notes seem like a labor of love. So incredibly wholesome and heart warming to see the amount of effort, thought and dedication youāre putting into your journey.
Keep going. The plateau will eventually break through! š
Male or female? If female, don’t forget that you’ll absorb water like a sponge during ovulation (1-2weeks before the rag). If you ever get those days around your period where you’re literally peeing all day, you probably have this problem. Wait until rag time and see if you piss it all out and suddenly lose 2 pounds overnight… Happens to me every time….
how much have you lost so far on 1200 calories? what was your starting weight?
Same, I’ve been stalled for over 2 weeks. But just keeping going
Am I reading it right? You started at 189.8 and now youāre 186.4? That means you dropped 3.4 lbs in two weeks. That seams like steady progress.
If it makes you feel any better, I started at 196 and Iām only at 192 and Iāve been steady logging my food and walking two miles a day since Jan 26th. Closing all my rings and religiously tracking. Keep going. Push through this plateau!
Did your body composition change tho?
I wouldnāt weigh yourself daily. Daily weight fluctuates often. Choose Monday for weigh day, my least favourite day of the week. š
I just wanted to ask where you got this notebook because it’s everything I love.
Keep going! You will get a woosh soon.
What book is that?
God I feel this so hard. I lowered my intake when this happened but I donāt recommend that at all because I felt like I was gonna pass out like all the time.
I don’t know if you would be up for this, but resistance training can really help. You could start small and gradually add more in so it doesn’t feel too overwhelming. It’s great for overall health too as we age.
What others said about tracking measurements or I do it in a janky way and have a pair of pants I try on! Additonally, tracking daily is good for accountability but there is an app called HappyScale that helps show you your real weight. You log daily and it gives you the best estimate based on your cycle and other facts for your more accurate weight!
Do you weigh your food? Could you be overestimating?
āAs* hurts from [redacted]ā has me rolling. Iām kind in the same boat as you, so iām here for the advice!
Two things I want to ask:
1. Are you doing weightloss exercises (cardio/hiit) or are you doing muscle building exercises (weight lifting, squats etc.) If you’re building muscle, you might actually be making progress but because muscles weighs more than fat, your not seeing results on the scale. This is why tracking your measurements every few weeks is recommended.
2. Do you have a monthly cycle? If so, this could seriously be affecting your scale. Personally, I stop losing weight a few days before my cycle starts, and it takes almost a week to get back to my “normal” once my cycle has ended due to bloating and water retention.
Just keep going! I was stuck at the same weight for other a month doing the things I was meant to be doing sometimes your body just stalls.
Losing weight is mathematics. If you have a caloric deficit you WILL lose weight.
You obviously have the discipline and will, so try to figure out why you arenāt in a calorie deficit. Maybe more cardio? Eat less? Maybe youāre too eating much fat without realizing. Fat has double the amount of calories of carb/proteins. Itās a common mistake for people to do a decent diet but eat too much fat.
What I would recommend is to eat your normal surplus for 2-3 weeks to chill your metabolism a bit, then go back to dieting.
> Been around the same weight for two weeks now
You literally went from 187.9 on the 1st of March to 186.4 on the 15th! That’s not the same weight š
Do you train? Move around? Also, remember that body weight fluctuations are a thing! Your body can increase and decrease day by day without you actually gaining any fat or mass. Salt, water retention, etc. All causes that can change the number on the scale.
Weight in each day, look at the average every 2 weeks/month.
Ass hurts from redactedā¦?
If youāre exercising youāre likely putting on muscle. I plateaued in weight for like a month but had to cut two pieces off of my belt. Start measuring like the top response says, at least waist, so you wonāt get discouraged. Youāre likely doing fantastic if you are building muscle during your cut
Measure ur waist line and compare.
Use a food scale and make sure you count everything that goes into your mouth. Condiments, drinks, cooking oils, etc. Youād be surprised how fast they can add up.
Otherwise, 2 weeks isnāt long enough to see a big change. Just keep pushing and in a couple more weeks you will definitely see some major progress!
Youāre down 8.6 lbs since end of January. Thatās more than a pound a week. Youāre doing great. Donāt be too hard on yourself. Iād up your protein intake. Youāll have stubborn weeks sometimes. You may need to increase your intensity at gym
Also sometimes scales lie. I go to my moms and it shows me I made so much progress but than I go to my roommates and it says I gained weight even tho I can see myself losing inches
You may want to download the happy scale app. It is free and shows trends lines and moving weights as well as predicts future weight.
Itās once a week you weigh yourself once a week not every day your weight fluctuates so much on a day-to-day basis. If youāre genuinely not losing weight you may want to track your calories more accurately with a scale or increase the amount of days you exercise, it should be mostly cardio, 400 to 500 cal from cardio a week. Also You should not include the exercise you do to the calorie deficit. So if you use 2000 cal a day and with exercise you use 2250 in a day with exercise and your subtracting 500 cal for a calorie deficit your calorie deficit should be 1500 not 1750
Eating a lot of carbs in the form of sandwiches wraps and drinks and whatever else.
Try limiting simple carbs to be featured in only one meal a day
Also try substituting the fake dessert foods with just real food instead. Some of those fake sugars can cause a lot of bloating and they donāt help in learning to enjoy real whole foods
Best advice I ever received is to not weigh yourself everyday. Pay attention to how your clothes feel.
I was the same weight for weeks while tracking calories, and it was low enough I should’ve been dropping. Then 4 lbs dropped one day. Sometimes it happens weird, you’ll get your woosh
Could I ask what app youāre using? I like the little graphs!
You are exercising a lot. This means your muscles need to swell up with normal and healthy inflammatory fluid in order to repair themselves and get strong. This morning I ran 10 miles, made sure to stay hydrated, and even with all my sweating I gained 10 lbs. Do you think the 3 granola bars I ate in that time (150 calories each) really made me gain 10 lbs in fat? Nope. I gained water weight from taking care of myself and letting my muscles do their thing.
I bet you are going through something similar. That is, even if you arenāt putting on significant muscle mass, you are almost certainly experiencing what is known as āthe pumpā and apparently this can last for up to 6 weeks.
The scale measures your weight, and your weight includes ALL your body not just your fat. Even if your body fat goes down, if your water weight, poop, pee, muscles, bone density, or anything else goes up, then you may still weigh the same. There is nothing wrong with that. You are made of more than just fat.
Eventually the scale will reflect your progress but itās only been 2 weeks. Thatās not even a full menstrual cycle (which will also cause you to fluctuate in water weight, by the way).
You need to stop being so attached to what the scale is telling you and trust the process. The scale isnāt useful in 2 week windows, sometimes even a couple months isnāt enough for it to meaningfully reflect progress in fat loss. Learn to keep calm and carry on without needing short-term validation from the scale and this process will be a lot easier!
āass hurts from [redacted]ā š
youāre working out a lot but eating half the amount of protein you need so your body is just sort of disintegrating as it struggles to repair your muscles with not a whole lot of energy, which is probably why you feel so exhausted. if youāre going to do body recomposition you have to do it right.
You have to reduce your calorie intake to lose at the same pace. 600 calorie deficit = 2 pounds lost per week. Lower body weight = lower maintenance calorie count
Another eating disorder on this sub. Great.
It looks like you are losing about a pound a week on average, which is great! You have to look at the overall trend since weight can fluctuate quite a bit day to day.
If your metabolism is crashed and you canāt make any progress without decreasing to an insanely little amount of food, your only options are to increase slowly and reset your metabolism for a while, or to introduced long fasted cardio. If your body wonāt expend energy on its own, and you make it move, you have forced it to expend energy, if you have nothing in your system, you have forced it to burn fat for energy (be careful not to go catabolic, get protein in right after)