Okay, since the beginning of April, my weight has not gone ANYWHERE! One day, I'll be at 219, the next it will be at 224, then 227, then back down to 222. What is going on?! I've taken into consideration that it may just be the scale, but it's supposed to have a "life-time lithium battery" and there's no "error" reading on it.
I'm not doing anything differently than I used to when I was losing normally. I'm exercising, doing strength training, and watching my diet. Granted, I may need to eat more, but some of the time I feel sick when I eat. So, I don't know.
Is this just a plateau? I've lost over 60lbs. and I want to keep losing. I know that I have to keep the "big picture" in mind, but this is so frustrating!! Why is my weight fluctuating like this? :(
04-27-2005, 09:13 AM
Oh Yeah! My weight does that ALL the time!
You might want to try mixing things up a bit with the exercise, perhaps try a different type, like swimming istead of biking or something, also are you eating ENOUGH? Or maybe your body doesn't need as many calories as you've lost weight. I don't know how many you're eating a day, but maybe look at what your RMR (resting metabolic rate) is, you can search google for sites which calculate it. You shouldn't eat below this value, but if you're eating a few hundered more than this, then try cutting some calories out.
Essentially, your body's just got used to what you've been doing so you need to shock it into submission!
04-27-2005, 09:27 AM
Stay away from the scale for a couple of weeks, use a tape-measure instead....maybe you want to try a new type of exercise for a week, like jumping rope for 5 mins, dancing, something fun and different and focus on that.....change what you eat for breakfast, (more carbs early in the day, less at night).
I go through the same thing at times, where I could throw the damn scale through the window....
04-27-2005, 10:58 AM
Are you drinking enough water? I notice when I slack off my water for a day or so I retain more water. Just a thought.
Congratulations on your 60 pound loss!!!
04-27-2005, 11:18 AM
Check out Why Scales Lie for a bit of insight.
I've been dealing with a 10 pound fluctuation for a year!
04-27-2005, 12:15 PM
When I lost the first 20 pounds or so my weight loss slowed. I found that to keep it going, that I had to slowly increase the duration of my exercise, or the intensity-because you want to get "fitter" and not stay the same level of fitness. Did that make sense? :lol:
When you start exercising-it is a struggle. After a while your body becomes stronger and more fit, and you have to do more to progress further. If you started out doing 20 minutes on the treadmill...then a couple months later you should be doing 30 minutes on the treadmill, or 20 at a quicker pace or higher incline-something to make your body have to work harder again.
Same goes with weights-if you started doing a strength training video with light 2 or 3 pound hand weights-then 6 months later you should have progressed to something a little higher. If you are no longer feeling the muscle fatigue and failure by the end of a certain set of exercises-then your weights need to be increased. If your program includes floor exercises for the legs and buns and you aren't struggling as much as before-then get a set of adjustable ankle weights to add more resistance. Start out with them adjusted to the 1/2 or 1 pound mark...and when that gets easier, add more of the little weighted bags to them.
Alternate your cardio exercise-if you normally walk, then alternate rollerblading, jumping rope, trampoline, dancing, or some other cardio activity. They all work the muscles slightly differently and will challenge the body.
I also find that I lose better when I eat "cleaner"-staying away from chips, ice cream, and low fat "treats" even if I am staying in my calorie range.
04-27-2005, 03:41 PM
See, but that's the thing I don't understand...I've definately increased my exercise intensity!! I have a really intense cardio tape that I've been using for almost a week now...it was too hard for me to do before! And I've just started lifting weights, so I'm good at like 6lbs.!!
Foodwise, this is what a typical day looks like for me:
Breakfast: 1 bowl of cereal (Honey Bunches of Oats, Raisin Bran, Berry Burst Cheerios, or Special K), sometimes with a banana cut up into it.
Lunch: (a.)A bowl of low-sodium soup, sometimes with a piece of whole-grain bread
(b.)A tuna fish salad (fat free mayo, a little mustard, and celery) sandwich on
whole grain bread
(c.) a Lean Cuisine meal
Dinner: A salad with fat-free dressing
(a.)A serving of meat, usually a potatoe with low-fat sour cream or another
low-fat starch side, and a lot of veggies.
(b.) One of those 6 gram of fat 6 inch subs from Subway.
(c.) A Lean Cuisine meal
For a snack, I'll eat a Dannon Light n Fit yogurt, an apple, some Quaker Rice Snacks (caramel corn ones...60 calories per serving, no fat), or a pickle.
Anyone have any advice one what I should change or whatnot?
04-27-2005, 03:45 PM
What is your water intake like?? WATER WATER WATER is a must.
04-27-2005, 03:56 PM
Are you counting your calories? I am unsure of some of your calories due to not knowing exact serving sizes...but the calories may be a bit low.
04-27-2005, 04:05 PM
I agree ... I don't think you are eating enough calories. Figure up your calories ... you need at LEAST 1200 a day.
04-27-2005, 04:14 PM
I was going to suggest something very daring.....a slice of veggie pizza with a glass of wine once a week.....some extra protein, (grilled fish or chicken breast), maybe soup AND tuna salad. Play with your food, play with your exercise, mix it up and take a break for a day with your meals....not going overboard, but adding small bits and a change in the routine, maybe egg white omelette with cheese for breakfast and a piece of fruit, etc.
04-27-2005, 04:43 PM
Yes, I've been drinking my fair share of water!! :)
Anway, no I don't count calories much anymore. I look at serving sizes and stuff, but I'm pretty laid back about it. I was counting calories before and it became an obsession, so I stopped it. I guess I'm just so worried that anything I eat is going to make me fat. I freak out when my fiance uses olive oil when he cooks dinner...well, I used to. I suppose maybe I'm not getting all of my nutritional needs.
But, I've found that sometimes when I eat, I feel really sick. Sometimes after I eat too. I know I'm not eating to fast, so I don't know if it's a mental thing or what.
04-27-2005, 04:54 PM
We do need some fats in our diet. Don't limit yourself toooo much so that you can maintain this way of eating for the rest of your life.
04-27-2005, 04:54 PM
Well, you all were right. I'm NOT eating enough. So far today, without eating dinner yet, I've only consumed a measily 682 calories!! According to Fitday.com, that is. I suppose I'll have to get back with counting the cals again!! :D
04-27-2005, 05:03 PM
Okay, so the website I went on told me that my resting metabolic rate is 1790. So, I should be eating like 1700 calories per day?! That seems like an awful lot!!
04-27-2005, 05:17 PM
1790 calories would be what you would need to eat to MAINTAIN your current weight. To lose weight you must create a calorie deficit (but not cut your calories tooo low, as you now know)
Any calorie deficit you create will eventually lead to results. As a rule of thumb, 3,500 calories is equal to one pound. For example, if you eat 250 calories per day fewer than your maintenance rate requires (your maintenance rate is 1790) and exercise enough to burn an additional 250 calories each day, you will lose approximately one pound per week.
So eating 1540 calories and burning an additional 250 calories in exercise should help you lose a pound a week.
So, you come out at around 1300 calories for the day (calories burned through exercise included)
04-27-2005, 06:21 PM
Hehe, so I included dinner in my caloric calculation for the day and it only came out to be about 1089 cals. So, I suppose I need to definately start eating more, eh? :)
04-27-2005, 07:58 PM
Yes-eating below 1200 calories a day for a long period of time and your body will conserve calories and not burn them as fast. It thinks you are in a famine and is trying to save your life. :lol:
04-27-2005, 11:17 PM
Oh, I SO love the way bodies work! LOL
Anyway, even when I was starting and counting my calories I could never get my calories up past like 1100! I suppose I need to start adding a variety of foods to my diet! I've realized that the foods I listed earlier in the post are like the only foods I eat! LOL I suppose I need to do some reading again and refresh my memory! :)
I still think my scale is screwed though. This morning I weighed 227 and tonight I weigh 222?!! I still don't understand it.
04-28-2005, 10:43 AM
Your weight will fluctuate by a couple pounds almost all of the time-depending on the time of month, how much water you are holding, if you have just eaten or drank a great deal-or NOT drank or eaten a great deal-or if you need to go to the bathroom, or just went.
That is why you shouldn't be jumping on the scale all the time-once a week is sufficient to get an idea of your progress and where you are.
Getting on the scale more than once a day just doesn't make any sense. If you weigh 200 pounds-and then go scarf a 10 oz. Lean Cuisine and a 12oz. can of Diet Coke and jump right back on the scale-there is a good possibility you are going to now weigh 201 until you digest it and/or go to the bathroom.
The body is a complex machine and it makes no sense to be on the scale all of the time with so many small variables. I only weigh in now about every two weeks...sometimes only once a month. I concentrate mostly on how my clothes feel, my progress during my workouts, and staying on my eating plan. Over the time the scale will go down-but I am in this for life. No hurry.
04-28-2005, 10:46 AM
Yes, stay off that scale!!! Weigh once a week if you must. Pay attention to the way your clothes fit ... that gives me more motivation than the number on the scale. :D
04-28-2005, 02:19 PM
I would say get a newer, better quality scale. I have noticed the cheapie ones seem to respond as much to sun spots, wind direction and planet allignment as your actual weight.
I weigh like twice a week, but that's only because it keeps me honest. Without the threat of an impending weigh-in, I will snack more. It's just the way I am. If you can stand to only weigh in fortnightly then you are probably better off.
04-28-2005, 02:40 PM
Hi CemetarySiren! Congrats on losing those 60 lbs BTW, before I say anything else. :)
I have to say that there are a couple things you said that worry me -- first is that counting calories became an obsession for you, and the second is that you feel sick eating because you worry about getting fat. I don't want to jump to conclusions or anything, but those sound like they might be signs of disordered eating. Maybe I'm totally off base here, or maybe I've just read too much about eating disorders lately, but you might want to take a look at some info about anorexia and bulimia. Obsessive calorie counting and eating a very low-calorie diet (around 1000 cals or less per day) are some behaviors that are common with anorexia, and feeling sick when eating a lot sounds suspiciously like it might lead to purging. You don't have to be skinny to be anorexic.
Like I said before, if I'm totally off base I'm really sorry (I don't mean to offend you or anything). I think it's good to know about eating disorders even if you don't have one, so that you can try to avoid developing one.
04-28-2005, 03:45 PM
Hi cemetary siren, I'm glad you're looking at upping the calories, it makes sense.
Just a note about Resting Metabolic Rate, I got this definition from 24hourfitness.com
"Your Resting Metabolic Rate (RMR) is the minimum number of calories your body needs to support its basic physiological functions, including breathing, circulating blood and all of the numerous biochemical reactions required to keep you alive. Your RMR is generally 60-75% of your total daily caloric expenditure."
So you are burning around 1700 calories sitting around on your butt, doing nothing. If you were to ADD your daily activity to this (walking to and from the refrigerator, to and from the bathroom, around the block, up the stairs, etc), you will burn MORE than 1700 calories a day, probably closer to 2300 or 2400, it's this amount of calories that you need to maintain, you shouldn't eat fewer calories than your RMR because your body goes into starvation mode. It is perfectly possible to lose weight eating 1700 calories a day (I'm grossing out around 1650 a day and losing a pound or two a week).
Just thought I'd clarify that ;)
But I agree with everybody on this post, WEIGH LESS, EAT A LITTLE MORE AND VARIETY! :grouphug:
04-28-2005, 03:50 PM
Good job on the weight loss and I agree with a lot of what everyone else has said
but, Hey just a quick note on the scale. I am totally scale obsessed and I'm trying to accept it but I have found that I get drastically different results because the floor my scale is on isn't solid. It has a low carpet so it depends how I stand on it. So if your scale is crazy fluxuating, I would try and find a room with a hard wood or tile floor and don't move the scale around on the floor. Also your clothes and food and all the other stuff you ate can affect your weight but I'm sure you know all that.
04-29-2005, 06:59 AM
i dont have anything to add being new and all, but hang in there....