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mkgbts 07-21-2010 03:30 PM

What Should I do?
 
Hello! any help would be GREATLY appreciated!!!!

In January I started my weight loss, weighing in at my highest ever, 263lbs. (Keep in mind, I am 26 year old female and I am about 5'5.)

I was going GREAT! Averaging about 2.1 lbs loss per week, I lost 50 lbs from January 1st to June 11th. Once I hit 50 lbs it was like I hit a brick wall...I have lost VERY little in the last 5 weeks. HELP!!!

I figured out, according to my food logging, my carbs were out of control between 130g - 160g per day, so I have been cutting that down drastically, but having a hard time reaching 1200 calories a day that way, also my fat intake which was about 20gs avg has significantly raised trying to cut my carbs.

Please help me, I need advice! I still have another 50 lbs to loose!

stocky1 07-21-2010 03:38 PM


Originally Posted by mkgbts (Post 16372)
Hello! any help would be GREATLY appreciated!!!!

In January I started my weight loss, weighing in at my highest ever, 263lbs. (Keep in mind, I am 26 year old female and I am about 5'5.)

I was going GREAT! Averaging about 2.1 lbs loss per week, I lost 50 lbs from January 1st to June 11th. Once I hit 50 lbs it was like I hit a brick wall...I have lost VERY little in the last 5 weeks. HELP!!!

I figured out, according to my food logging, my carbs were out of control between 130g - 160g per day, so I have been cutting that down drastically, but having a hard time reaching 1200 calories a day that way, also my fat intake which was about 20gs avg has significantly raised trying to cut my carbs.

Please help me, I need advice! I still have another 50 lbs to loose!

Have you reduced your calories since you've dropped 50lbs?

Fat is a metabolically active tissue, so with less fat comes the neeed for less calories. Some suggest a 50 calories reduction for every 10lbs lost.

collegefbfan8898 07-21-2010 03:43 PM

I am no expert on this, but could she be eating too few calories? I feel that 1,200 per day is pretty low, and the body could be going into conservation mode. That is a guess though.

Also, list what you are doing for activity/weight training/cardio.

ukja 07-21-2010 03:55 PM

First I want to say that it's awesome that you have lost the weight that you have, take pride in what you have achieved, forget about the past 5 weeks and focus on the past 6 months. That is the first hurdle for you to over come so you don't become disheartened now that you progress has slowed down.

I am in the same boat as you right now, i made some simple changes to my lifestyle and the weight fell off me and now for the past 6 weeks the weight loss has been slow with gains and losses.

From the shock of starting a diet your body and lifestyle went through an overwhelming change and now after 6 months your -50 lb body has adjusted to the changes you made back when you started.

Now it's time for new changes and I don't mean just reducing calories again because you have to be careful or you'll start to starve yourself and that will have a negative effect on your weight loss. The best suggestion is to research so healthy eating and maybe add some exercising to you weekly goals. Without knowing what you have done and been doing it's a little hard to suggest what the best step is now.

mkgbts 07-21-2010 04:10 PM

Hi thank you!

I have been working with a trainer, we usually do strength/weight training and cardio about 3-4x a week.

I reduced to 1200 calories only about 8 weeks ago and it went very well until now.

stocky1 07-21-2010 04:28 PM

Sorry, I missed where she said 1200 calories.


Yes, your problem may be too few calories.

Your BMR is about 1800 or so.

I would say if you ate 1500 per day and burned 200 or so you should lose some weight.

Now, if you've been eating 1200 calories and also exercising, no wonder why you've slowed down.

Given your exercise routine I would probably try eating 1500-1600 on workout days and 1300-1400 on off days.

Over time your metabolism will slow when on are have a low net calorie level. If you were not exercising 1200 might be fine.

tandoorichicken 07-21-2010 04:38 PM

You might want to start increasing your caloric intake. I disagree with stocky above, fat is metabolically inactive (it just sits there and takes up space) and serves as an emergency fuel source, so an initial drop in calories would force the body to use it's own reserves (fat) as fuel for all your bodily functions. However, now that you're lighter and can move around more, plus the fact that you've started training, means that you need to eat more to feed those great, very-active furnaces called muscles. I agree that reducing carbs overall is the way to go, but if you add them back in small quantities right after you work out you can maximize your muscle recovery rate (and minimize next day soreness).

Another reason weight loss might have seemed to stall is if you really are building a little muscle underneath that fat. Muscle, volume-by-volume, is about twice as heavy as fat, so just a bit of firmness can negate the weight loss caused by an inch or two down around the waist. Going by how you feel in the morning or how your clothes fit is just as important a measure of progress as the number on the scale.

stocky1 07-21-2010 04:46 PM

[QUOTE=tandoorichicken;16387]fat is metabolically inactive (it just sits there and takes up space) and serves as an emergency fuel source, so an initial drop in calories would force the body to use it's own reserves (fat) as fuel for all your bodily functions.
QUOTE]


WRONG


Adipose tissue is a metabolically active
tissue
http://care.diabetesjournals.org/con...6/779.full.pdf


Edit: I should add that Vesceral fat is more active than subcutaneous fat but neither is as active as muscle.

tandoorichicken 07-21-2010 04:59 PM

@stocky

You're right. My bad. Jeez, you didn't have to yell :p

Still, during a partial fast (i.e., calorie restriction), your body increases its use of your internal fat reserves. But this still only takes you so far. Once you add exercise to the mix, it's imperative that you get enough protein to feed your exercise, just enough carbs post-workout to refuel your muscles, and enough fat overall to convince your body that it doesn't need to hold on to so much of its own. Further caloric restriction after you're exercising regularly will just make the body stubbornly hang on to bodyfat.

mkgbts 07-21-2010 07:07 PM

Thank you both!

How many grams of fat/carbs/protien should I be getting a day?
I will aim for 1500 on work out days and 1300 on off days - but I want to make sure I am getting the correct percentages. thanks again!

tandoorichicken 07-21-2010 08:35 PM

Different ratios work for different people. What I tell people is figure out a menu for each ratio type (carb-protein-fat 40-40-20, 50-30-20, 20-30-50, or whatever else you might want to try), then take 2 weeks for each ratio to see how your body responds. Pay attention to things like bloat, GI regularity, sleep quality, productivity, and mood in addition to scale weight. You'll know when you've got a winner.

In general, on workout days you'll want to get more protein and eat the bulk of your carbs after you've done your workout. This will make sure that your body uses these resources to recover from the workout rather than to just burn at your base rate and store the rest.

agarfield 07-21-2010 08:40 PM

I agree with tandoorichicken, especially the comment about eating carbs after workouts.

I'm not sure about your body type, so I can't say this will work, but for me (I'm 27 and 5'6") I try to get 35% protein, 25%-30% carbs, and 35-40% fats. I eat more calories than you, so I'm not sure of that breakdown in grams. If you are having trouble getting in calories, adding healthy fats will give you a good boost. My favorites are nuts and nut butters, as well as olive oil for my salads.

Good luck and congrats on your progress so far.

zorba1331 07-26-2010 04:49 AM

Eliminate grains from your diet, period. Eat as much protein and good fats as you want and eat a load of macronutrient rich veggies and you will start losing again.

Keep fruit intake to a minimum and when you do eat them, try to eat mostly berries like strawberries and blueberries.

If you are hungry at first, use small handfuls of raw almonds, walnuts, pumpkin seeds to fill the void until you get out of your carb-roller coaster. You will find that after about 2 weeks (max) you will not have the mood swings and crazy need for food every few hours.

For optimum weight loss keep your carbs between 50-100gms per day (less than 50 gms will expedite the weight loss). When you eat the right foods, you will find that your calorie count seems low, but don't worry about it. If you eat meat, veg, some fruits, nuts and seeds you will be getting all that you need and you will find that you aren't hungry either.

Good luck.

tandoorichicken 07-26-2010 04:43 PM


Originally Posted by zorba1331 (Post 16768)
Eliminate grains from your diet, period. Eat as much protein and good fats as you want and eat a load of macronutrient rich veggies and you will start losing again

Zorba, I agree that elimination of grains does reduce chronic inflammation, which makes fat loss way easier IMO. But caloric restriction is key too. You can't eat as much fat as you want. Not because it will raise cholesterol or clog your arteries or anything like that, but because excess fat in the diet is still stored as fat, regardless of whether insulin is involved or not. It cannot be simply excreted like excess protein. Eliminating grain products will take you far, but getting those last few bits of flab out requires modest portions too.

zorba1331 07-26-2010 05:36 PM


Originally Posted by tandoorichicken (Post 16825)
Zorba, I agree that elimination of grains does reduce chronic inflammation, which makes fat loss way easier IMO. But caloric restriction is key too. You can't eat as much fat as you want. Not because it will raise cholesterol or clog your arteries or anything like that, but because excess fat in the diet is still stored as fat, regardless of whether insulin is involved or not. It cannot be simply excreted like excess protein. Eliminating grain products will take you far, but getting those last few bits of flab out requires modest portions too.

In theory sure, but chances are if you are eating as much as you want you won't be able to eat enough fat (the good fats is what I was referencing) to have an excess of calories.

I ate HUGE yesterday...was stuffed and I still only ate 1800 cals.

If you eat this way, it is REALLY hard to eat to the point where your calories are so high that you start storing.

tandoorichicken 07-27-2010 04:20 AM

Probably true, but some people's required deficits are less, like around 1500 kcal/day. Those are the people that need to watch number as well as quality of calories.

zorba1331 07-27-2010 05:00 AM


Originally Posted by tandoorichicken (Post 16910)
Probably true, but some people's required deficits are less, like around 1500 kcal/day. Those are the people that need to watch number as well as quality of calories.

If that is the case, I believe it would be even more difficult to eat too much fat to the point that it gets stored. It is REALLY hard to eat too much fat/protein.

Once you cut out the grains and carbs from processed 'low-fat' silliness and your body and insulin level stabilizes, you just don't feel hunger like you once did, and the frequency of putting food in your mouth throughout the day drops dramatically.

The beauty of eating primal allows me to not have to pay attention to anything. I have been putting my food in on fit day just to watch my carb levels (from fruits) because I am determined to reveal that there are, in fact, ab muscles in there. I have a good idea of how much is the right amount so it is pretty much unnecessary anymore.


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