Weight Loss Support - Frustrated but grateful
09-15-2011, 02:14 AM
I've been lurking around here for a little while. I must say it's really great to be here, everyone has such good things to say. The support people have for one another is fantastic.
I lost 25 pounds this time last year, and I'm trying to lose the last 17 which is sticking to me like glue. I cannot lose the weight. I'm eating mostly veggies and yogurt and tons of boiled egg whites (for protein) and tuna (which my cat loves). I'm trying to get a decent amount of exercise in. But the scale just isn't budging. I have not lost weight since the beginning of August. Sigh. I don't know what to do...
any thoughts would be appreciated...
09-15-2011, 02:20 AM
I think when the scale stops moving, it's time to tighten things up. WEIGH WEIGH WEIGH your food. All of it! Every bite. The most likely scenario is that you are eating more calories than you think you are by measuring or eyeballing portion size.
Second option is taking a diet break. If your body has been dieting for a long time it starts to become more efficient at using calories. Do a "refeed"- eat at maintenance for a week (yes, you may gain a few pounds in water retention) and then start dieting again. The weight you "gained" (it's not fat) during maintenance will drop quickly and you likely will start losing again.
Third, lower your calories. As you get smaller and closer to goal you need fewer calories to live on every day. I don't know what you're on right now, but it's likely you can drop a bit and still be healthy. Just make sure you're getting enough vitamins and minerals every day.
Fourth, mix up your macronutrient levels. Up your protein and lower your carbs. How much protein are you getting per day?
Good luck :)
09-15-2011, 08:48 AM
If you've been lurking around here often, then you'll note that plateaus and stalls are VERY commonplace. So, first of all, while it's frustrating, you aren't alone in this, and there are plenty of people who've worked through it, found solutions and kept chugging along!
I definitely like Indiblue's suggestions. Follow them one at a time, and have patience with the process.
Remember to think positively about this situation, as well. You've not only lost 35 pounds... but you've maintained that loss!
Thighs Be Gone
09-15-2011, 09:18 AM
catgirl..what is your daily calorie allotment? how are your sleeping habits? what carbs are you eating?
09-15-2011, 10:21 AM
Some of the previous suggestions are good.
How much water are you drinking? Water is needed to let's say "fluch out the fat!"
09-15-2011, 11:45 AM
since it sounds like what you are already eating is pretty similar, I am going to suggest the plan I have been on, called the Dukan Diet. It's very low carb and low fat, and I personally have been very happy with the results, as have some other posters at 3fc plus some of my friends in real life.
If you want more info, check out the support thread we have here and please let me know if you have any questions.
09-15-2011, 05:23 PM
i'll try to write what i eat in a typical day
breakfast: 2 egg whites (boiled) and one whole egg about 130 cal
cup of coffee about 150 cal
lunch: yogurt and a piece of bread or pita bread with hummus with fruit
dinner: salad, cottage cheese, more eggs (usually 3 egg whites) 500 cal
snack: can of tuna with spoon ful of light mayo 200 cal
which makes me about 1300 calories...
i must be snacking.. i think i need to keep a food journal... all i know is i was eating a lot more than this and maintaining my weight.. so less i should lose, right?
09-15-2011, 08:53 PM
While your typical menu looks good on paper, it looks like most of these are estimates, right? Estimating is fine... as long as you are losing.
But as I said, if you are eating what looks like 1300 calories of whole, healthy foods and not losing, the number one suspect is underestimating portion size.
So: first step would be to get a scale and measure. . You otherwise will have no idea if you are actually intaking 1300
The next step would be as I mentioned above: take a diet break/eat at maintenance for a full week.
Your protein looks good, but maybe only go for 2-3 eggs per day, not 6 egg whites + 1 whole? If that's a once-every-now-and-then thing, that's fine, but if that's a typical menu each day, it may be a bit egg-heavy. I don't think there is *necessarily* anything wrong with eating a ton of eggs, but it's always better to diversify your food.
You seem to have very little fat in your diet (unless the yogurt or cottage cheese is 2% or higher)- maybe you could sub that second serving of 3 egg-whites for 1 oz of cheese?
Maybe add in a second serving of fruit and veggies? I don't know how big the fruit is (1 small guava, which is one serving, or a medium-sized banana, which is more like 2) or the salad (is it a full cup of spinach + broccoli? or just a small side salad of lettuce?).