Hi Everyone,

I've been reading the forums at 3FatChicks for years now but only recently joined as a member.

Towards the end of Oct 08 I realised I had gained 21lbs since Feb 05 and decided to make a real effort to lose it once and for all. I started going to the gym 3-4 times a week (mix of classes and elliptical) and counted my calories casually, trying to eat somewhere between 1200-1500 calories a day. I lost about 10lbs by the end of the year with out much difficulty and felt great about it, but things seem to have started to slow down and the weight is not coming off as easily.

So, I decided to try and stay within 1200-1300 calories a day and did my elliptical work outs more frequently and at higher intensities while continuing to go to the same gym classes. I am also using heavier weights in my weight classes and doing it at home from time to time.

BUT I'm not seeing any results and I'm finding it VERY difficult to stay within my calorie range. I'm finding it difficult to even stay under 1500 calories these days and all I want to do everyday and all day is eat, eat, eat! Anybody have any tips on how to combat this or explanation as to what is going on or how I can start losing again? In addition to health and hotness, I'm also in an office version of The Biggest Loser and I really want to win!

You can do this but it will take your dedication--especially in terms of your eating. You can work out all you want but if the calorie deficit isn't there, you aren't going to lose. You know this, I know! Just a reminder. What I can say is that working out and eating clean encourages these habits to continue. You can do it!

At your height, 1200-1300 calories a day may be too low, with intense exercise. You may actually lose better with 1500 calories a day. 1200-1300 a day is awfully hard for many people to stick with.

I understand that 1200 is pretty much the least a person should eat before metabolism starts to slow down so I can understand it's difficult but should I go back to eating around 1500 cals a day even though my weight loss has stalled? What can I do to start losing weight again?

FWIW, I also train very heavily. I recently upped my range to the tune of 1600-2100 (I weigh 151 as well) and as a result have started losing weight after a brief stall.

ETA: The calories I eat are very clean, with mad scientist attention being paid to my carb/protein/fat ratios. I don't think I would lose weight at this higher level if I weren't eating wholesome.

This suggests to me that you are getting to mid-afternoon and finding you have used your calories for the day, or are left with very few for dinner, is that right?

The way I combat this is by planning. Seriously, I work out my food for tomorrow today. That way I can tweak the calories and make sure I get to the "right" amount.

Counting as you go isn't necessarily the best idea. I can't do it. Some people can, and good luck to them, but if you're like me you go "well, I have this many calories left so I can have a biscuit/icecream/whatever your food of choice is" and not spread them over the day.

So I input into CalorieKing the day before, then eat what I planned to. I'm finding now I actually get excited about the fact that I have a certain meal or treat to look forward to!

Good luck.

I agree that if you're working out that heavily, you probably need to increase your average calories per day--unless you happen to be in your 50s or older. That's partly why you are hungry. Raise your average by 100 cals and see if that makes a difference. And stay at that level for a couple of weeks before you judge it--it's easy to panic if you change your eating one day and the scale goes up the next, but that's too soon to tell.

If you use a tool that shows you the nutrient breakdown, try increasing your protein as well. You need to help that muscle.

Jay

Agreed! It takes time to see whether or not something new will work. It took me a little under a week to get the scale moving again with higher calories. Initially it even went up a tad, likely because of the extra 'stuff' in my system.

Thanks for the suggestions!

i count my calories ahead of time mostly...plan my meals for the day and leave a little room for snacks but it seems like i can stick to everything until i get home after a day of work and gym session. it's that time between dinner and bedtime that i'm lolling around looking for a snack and usually eating it! i'm not necessarily eating junk food...sometimes it's just some grapes or a bowl of special K but the main point is that these snacks push me past my caloric goal. perhaps it's ok if it's healthy food and can be the extra 100 calories or so that everyone is suggesting i add?

I second that! I did the same exact thing when I first started. I was struggling to eat above 1300 a day, and even though I was losing, I was constantly hungry & feeling run down. When I upped my calorie intake, I felt a lot better & magically, still continued to lose weight. Now that I've started working out, I have again upped my intake & am still losing... I went threw a period where I didn't lose ANYTHING for about 3 weeks and I know it was because I was in starvation mode. As soon as I started to eat more calories, the weight began falling off again.

When you're calorie counting, 100 cals is 100 cals, whether it's "healthy food" or not.

If you're aiming for 1200-1300 a day, and then snacking in the evening up to 1400 or 1500, then you're not staying with your plan. So, revise the plan first, to include a 100-cal snack in the evening, and then stay on that plan.

I assume you're formally tracking with a tool like FitDay or The Daily Plate now. If not, get back to that, or at least to writing down everything you eat and calculating by hand.

Jay