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Breaking through a weight loss plateau

By (user no longer on site) OP over a year ago

Next time I hear someone preaching CICO I'm gonna start banging my head against the wall...

My BMR is ~2300 cals and I eat around 1500-1600 cals per day. That kind of caloric deficit should equal a crap ton of weight lost and yet I've been plateauing for the past two months

I just keep gaining and losing the same 2lbs. I weigh and track EVERYTHING (down to a 3cal cup of tea). I don't eat sugar or carbs. I follow a 23:1 pattern of intermittent fasting. I do eat fats but I try to make sure they mostly come from plant based sources such as olive oil, nuts and avocado.

I've dealt with plateaus before during my weight loss journey but never for this long. This time it is really taking a toll on my mood and motivation as I'm getting really down whenever I step on the scale. I have one that measures body fat percentage and that's not budging either, so it's not a case of losing fat but not weight. I've had blood tests done and all hormones/thyroid levels are fine. I'm still feeling physically good because I'm feeding my body well but I just wish it would reflect on the scales...

Life is hard

Oh and CICO can suck my big smelly toe.

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By *uke OzadeMan over a year ago

Ho Chi Minge City

Follow your big smelly toe OP

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By (user no longer on site) OP over a year ago

Oh I should mention I've had 3 cheat days during this time (birthdays and a special occasion) but the extra weight has come off within a matter of days each time - just never past where I'm at now.

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By (user no longer on site) over a year ago

It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..??

Great for burning calories and fat loss

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By *heNYCSausageMan over a year ago

Everton

"Next time I hear someone preaching CICO I'm gonna start banging my head against the wall...

My BMR is ~2300 cals and I eat around 1500-1600 cals per day. That kind of caloric deficit should equal a crap ton of weight lost and yet I've been plateauing for the past two months

Life is hard

Oh and CICO can suck my big smelly toe.

How often do you weigh yourself?

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By (user no longer on site) OP over a year ago

"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..??

Great for burning calories and fat loss "

No I just go for walks until I'm tired.

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By (user no longer on site) OP over a year ago

"Next time I hear someone preaching CICO I'm gonna start banging my head against the wall...

My BMR is ~2300 cals and I eat around 1500-1600 cals per day. That kind of caloric deficit should equal a crap ton of weight lost and yet I've been plateauing for the past two months

Life is hard

Oh and CICO can suck my big smelly toe.

How often do you weigh yourself?"

Daily.

I know it's not recommended etc etc but it's been 2 months. Even if I was weighing weekly I still would have been seeing the same numbers...

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By *heNYCSausageMan over a year ago

Everton

"Next time I hear someone preaching CICO I'm gonna start banging my head against the wall...

My BMR is ~2300 cals and I eat around 1500-1600 cals per day. That kind of caloric deficit should equal a crap ton of weight lost and yet I've been plateauing for the past two months

Life is hard

Oh and CICO can suck my big smelly toe.

How often do you weigh yourself?

Daily.

I know it's not recommended etc etc but it's been 2 months. Even if I was weighing weekly I still would have been seeing the same numbers... "

Weekly is optimal.

And it’s not just about the calories burnt v calories consumed. There’s other factors. Bone mass, muscle mass, metabolism. For example.

What exercise are you doing?

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By (user no longer on site) over a year ago

"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..??

Great for burning calories and fat loss

No I just go for walks until I'm tired. "

You should give high intensity workouts a try, perhaps invest in a punching bag too..both excellent ways of burning fat

Good luck

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By *moothGrooveWoman over a year ago

Durham

Firstly, cutting out carbs all together is not a great idea. Try track your macros with MFP and loosely stay with your parameters.

As another poster suggested, you need to exercise. Unless your really getting your HR up on your walk then it will have little impact on your weight loss. I track all my calories burnt on Garmin, and if I go for a slow walk I'll not burn anymore calories than I would doing some housework. Do you track your calorie expenditure?

Fluid intake and sleep also play a part too.

Ive lost 5 stone (from a size 18 to an 8), its not super easy but it's not too difficult either. Be honest with yourself, get outside your comfort zone and educate yourself on what works for you.

Xxx

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By (user no longer on site) OP over a year ago

"Firstly, cutting out carbs all together is not a great idea. Try track your macros with MFP and loosely stay with your parameters.

Fluid intake and sleep also play a part too.

Ive lost 5 stone (from a size 18 to an 8), its not super easy but it's not too difficult either. Be honest with yourself, get outside your comfort zone and educate yourself on what works for you.

Xxx"

I'm never going back to eating carbs lol. I feel SO much better without them. I feel fuller for way longer, my IBS is under control and my skin is better than ever (I used have really bad eczema which cleared up when I cut out carbs and I don't get spots anymore). Also I reversed my T2 diabetes and am now in remission due to cutting out sugar. I appreciate it's not for everyone but it's what I'm finding it easiest to stick to and what is making me feel physically good.

The exercise point is fair, I'm probably not doing as much as I should. I've just always heard that weight loss is 80% diet, 20% exercise and the caloric expenditure doesn't really amount to much. Also, I know it sounds like a cop out but the trainers I have at the moment are really shit and always give me blisters. Turns out finding good trainers for fat feet is a nigh on impossible task

but I'll try and find some indoor workouts I could do when I'm home alone and can jump around.

Congrats on the 5 stone weight loss! I'm at that point too but I have many more stones to go

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By (user no longer on site) over a year ago

"Firstly, cutting out carbs all together is not a great idea. Try track your macros with MFP and loosely stay with your parameters.

Fluid intake and sleep also play a part too.

Ive lost 5 stone (from a size 18 to an 8), its not super easy but it's not too difficult either. Be honest with yourself, get outside your comfort zone and educate yourself on what works for you.

Xxx"

^^ what She said ^^

Fantastic effort in your part too

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By (user no longer on site) OP over a year ago

"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..??

Great for burning calories and fat loss

No I just go for walks until I'm tired.

You should give high intensity workouts a try, perhaps invest in a punching bag too..both excellent ways of burning fat

Good luck "

I think you're overestimating my fitness levels

if I break my ankles and/or wrists I'll be suing you...

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By *annaBeStrongMan over a year ago

wokingham

It’s gonna be annoying but. Calories in calories out.

There’s a good chance your BMR isn’t 2300

You should also make sure you aren’t taking in additional calories you aren’t accounting for.

People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet.

If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio.

Also the gimmicks? The 23:1, the no carbs etc? None of that makes weight loss better. So unless you really enjoy it that way, don’t do it. Studies have shown when calories are equal these things have no effect on overall weight loss.

Also, daily weighing yourself is the best method, not weekly as other have suggested

How long have you been dieting for?

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By *heNYCSausageMan over a year ago

Everton

"It’s gonna be annoying but. Calories in calories out.

There’s a good chance your BMR isn’t 2300

You should also make sure you aren’t taking in additional calories you aren’t accounting for.

People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet.

If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio.

Also, daily weighing yourself is the best method, not weekly as other have suggested

How long have you been dieting for?"

I agreed with everything you said then apart from the weighing yourself.

Experts say that weighing yourself daily gives you false results. Some days you’ll gain weight, then you’ll try dieting harder to compensate. Some days you’ll lose weight, so you might have a cheat day and eat more.

Weekly averages out the gains and losses and gives you a better picture. Especially if you do it at the same time every week.

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By *annaBeStrongMan over a year ago

wokingham

"It’s gonna be annoying but. Calories in calories out.

There’s a good chance your BMR isn’t 2300

You should also make sure you aren’t taking in additional calories you aren’t accounting for.

People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet.

If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio.

Also, daily weighing yourself is the best method, not weekly as other have suggested

How long have you been dieting for?

I agreed with everything you said then apart from the weighing yourself.

Weekly averages out the gains and losses and gives you a better picture. Especially if you do it at the same time every week. "

Experts actually say that weighing yourself daily and tracking it on a graph is the most accurate way to see your weight loss because you can see if there is a downward trend and adjust calories as needed.

The more readings you take, the more accurate you are.

Ideally you should weigh yourself daily at the same time, then average those reading out over the week.

Weekly weighing just makes tracking harder because if you have a fluctuation on your weigh in day it can throw you off and you won’t get to see again until a week later.

Daily allows for the most accurate reading. More data = better

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By (user no longer on site) OP over a year ago

"It’s gonna be annoying but. Calories in calories out.

There’s a good chance your BMR isn’t 2300

You should also make sure you aren’t taking in additional calories you aren’t accounting for.

People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet.

If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio.

Also, daily weighing yourself is the best method, not weekly as other have suggested

How long have you been dieting for?"

1. I've tried multiple calculators which all give me BMRs of well over 2000 - I promise you, I'm really fucking fat

2. I track EVERYTHING on mfp.

3. Thank you. Everyone is always so quick to recommend HIIT but some people just aren't capable of giving the intensity required (ie me).

4. Like I explained above, low carb is easiest for me to stick to. 23:1 has also worked really well for me in the past, and keeps me disciplined and controlled over my cravings and hunger. When I eat 1500 cals with carbs I feel starved and miserable. When I eat 1500 cals on low carb I feel full and satisfied - even when doing OMAD.

5. I do the Greg Doucette method of weighing daily and taking the median for the week to account for fluctuations. It also helps me catch upwards trends before they become a problem

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By *annaBeStrongMan over a year ago

wokingham

"It’s gonna be annoying but. Calories in calories out.

There’s a good chance your BMR isn’t 2300

You should also make sure you aren’t taking in additional calories you aren’t accounting for.

People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet.

If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio.

Also, daily weighing yourself is the best method, not weekly as other have suggested

How long have you been dieting for?

1. I've tried multiple calculators which all give me BMRs of well over 2000 - I promise you, I'm really fucking fat

2. I track EVERYTHING on mfp.

3. Thank you. Everyone is always so quick to recommend HIIT but some people just aren't capable of giving the intensity required (ie me).

5. I do the Greg Doucette method of weighing daily and taking the median for the week to account for fluctuations. It also helps me catch upwards trends before they become a problem

It’s great to hear you follow Greg! He is a fantastic resource.

The problem here is yoir basing your BMR on an online calculator. These are known for being very inaccurate

So most likely, your BMR isn’t 2300. That’s most likely the issue.

When people can’t lose weight it’s usually 1 (or 2) of 2 things.

1. They over estimate how much they need (BMR).

2. They under estimate how much they eat (daily calories consumed).

But outside of fixing that, I can’t suggest lifting weights more. It really is huge. Abs machines at the gym are fine if free weights look intimidating.

But you seem to have a good attitude so I think with some adjustments you’ll break this plateau

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By (user no longer on site) over a year ago

"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..??

Great for burning calories and fat loss

No I just go for walks until I'm tired.

You should give high intensity workouts a try, perhaps invest in a punching bag too..both excellent ways of burning fat

Good luck

I think you're overestimating my fitness levels

if I break my ankles and/or wrists I'll be suing you...

Well I’m based in Heathrow too so you won’t have to travel far to serve me with papers

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By (user no longer on site) OP over a year ago

"It’s gonna be annoying but. Calories in calories out.

There’s a good chance your BMR isn’t 2300

You should also make sure you aren’t taking in additional calories you aren’t accounting for.

People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet.

If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio.

Also, daily weighing yourself is the best method, not weekly as other have suggested

How long have you been dieting for?

1. I've tried multiple calculators which all give me BMRs of well over 2000 - I promise you, I'm really fucking fat

2. I track EVERYTHING on mfp.

3. Thank you. Everyone is always so quick to recommend HIIT but some people just aren't capable of giving the intensity required (ie me).

5. I do the Greg Doucette method of weighing daily and taking the median for the week to account for fluctuations. It also helps me catch upwards trends before they become a problem

It’s great to hear you follow Greg! He is a fantastic resource.

The problem here is yoir basing your BMR on an online calculator. These are known for being very inaccurate

So most likely, your BMR isn’t 2300. That’s most likely the issue.

When people can’t lose weight it’s usually 1 (or 2) of 2 things.

1. They over estimate how much they need (BMR).

2. They under estimate how much they eat (daily calories consumed).

But outside of fixing that, I can’t suggest lifting weights more. It really is huge. Abs machines at the gym are fine if free weights look intimidating.

But you seem to have a good attitude so I think with some adjustments you’ll break this plateau "

My day just feels too weird if I haven't been yelled at by Coach Greg for being a moron and/or circle

How would you suggest calculating BMR? Even if it's not 2300, I guarantee it's higher than 1500 and I'm eating at a deficit, which should be resulting in me getting snatched

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By *annaBeStrongMan over a year ago

wokingham

"It’s gonna be annoying but. Calories in calories out.

There’s a good chance your BMR isn’t 2300

You should also make sure you aren’t taking in additional calories you aren’t accounting for.

People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet.

If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio.

Also, daily weighing yourself is the best method, not weekly as other have suggested

How long have you been dieting for?

1. I've tried multiple calculators which all give me BMRs of well over 2000 - I promise you, I'm really fucking fat

2. I track EVERYTHING on mfp.

3. Thank you. Everyone is always so quick to recommend HIIT but some people just aren't capable of giving the intensity required (ie me).

5. I do the Greg Doucette method of weighing daily and taking the median for the week to account for fluctuations. It also helps me catch upwards trends before they become a problem

It’s great to hear you follow Greg! He is a fantastic resource.

The problem here is yoir basing your BMR on an online calculator. These are known for being very inaccurate

So most likely, your BMR isn’t 2300. That’s most likely the issue.

When people can’t lose weight it’s usually 1 (or 2) of 2 things.

1. They over estimate how much they need (BMR).

2. They under estimate how much they eat (daily calories consumed).

But outside of fixing that, I can’t suggest lifting weights more. It really is huge. Abs machines at the gym are fine if free weights look intimidating.

But you seem to have a good attitude so I think with some adjustments you’ll break this plateau

My day just feels too weird if I haven't been yelled at by Coach Greg for being a moron and/or circle

How would you suggest calculating BMR? Even if it's not 2300, I guarantee it's higher than 1500 and I'm eating at a deficit, which should be resulting in me getting snatched

If you like I can put you in contact with some resources.

There’s a spreadsheet I use. You put in your daily weight + calories consumed and through the magic of maths is works out your BMR with about 95% accuracy.

Now because it works on the data you put in, there’s a few things to remember.

1. It needs plenty of data to be 95% accurate. So the first week using it you’ll get weird readings. It once had me down at 9k calories BMR. But that’s only for the first week or so. The more you use it, the more accurate it becomes.

2. It’s only as accurate as the data you put in. Weigh yourself daily and put that in. Track your calories daily, and accurately, and put that in.

It’s a tool I refuse to diet without because it takes all the guess work out. I’m even using it now as I’m bulking and I don’t want to bulk too fast

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By *acey_RedWoman over a year ago

Liverpool

I've had a few plateaus through my weightloss journey and each time the thing that worked for me was having a break from calorie deficit and eating maintenance calories for a while. When I started eating at a deficit again I started losing weight again. I can't remember the exact explanation I was given (something to do with leptin and grehlin) but one becomes low when you're in calorie deficit but increases when you're not and when it's higher it can help you lose weight easier. Basically when food is seen as plentiful, your body isn't so scared of starving

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By (user no longer on site) over a year ago

Sounds like you’re on the right track, weigh loss is all about being a calorie deficit, if you’ve a certain % of your body weight your metabolism will have slowed slightly.

Just keep adjusting your calories until you find something that starts working again, there are no easy fixes.

Also agree weighing daily & take an average, so many different factors can be affected week to week, even more so with women.

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By (user no longer on site) over a year ago

Sounds like you’ve made some great changes

If what you are doing isn’t working, change it? It sounds simple, but it is.

When you walk, how do you walk? Do you amble along, or do you really walk, until you’re sweaty and out of breath?

I know you say you’re not keen on HIIT, but it really does work, could you start with a beginner one (gymra app has loads of workouts, I get it on my fire stick), if you’re not keen on that, you can also do hiit yoga, Julia Marie (also prime) does a 30 day weight loss yoga programme.

Message me if you want any links.

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By (user no longer on site) over a year ago

Not going to add anything just because everyone knows everything and you're doing great! Except I think your BMR is most likely wrong and too high ... mine is 1434 cals/daily (I'm 5ft10) but this obviously increases with exercise?

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By (user no longer on site) over a year ago

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By *lasphemousGirlWoman over a year ago

Cambs

Definitely increase your exercise OP swimming and cycling helped me push past the plateau, amazing work so far though, so try not to be too hard on yourself xx

Fluid intake is vital to weight loss too so stay hydrated,

I've lost 8 stone over 3 years then maintained for 2 years now, it's a constant battle but weighing yourself daily is a bad habit you should try to avoid, it's too easy to get obsessed over the number on a scale but your health has improved and weekly weigh in at the same time is ideal. Best of luck.

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By (user no longer on site) over a year ago

"I've had a few plateaus through my weightloss journey and each time the thing that worked for me was having a break from calorie deficit and eating maintenance calories for a while. When I started eating at a deficit again I started losing weight again. I can't remember the exact explanation I was given (something to do with leptin and grehlin) but one becomes low when you're in calorie deficit but increases when you're not and when it's higher it can help you lose weight easier. Basically when food is seen as plentiful, your body isn't so scared of starving

. "

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By *viatrixWoman over a year ago

Redhill

Strength training. They don’t have to be massive weights. Even exercises with your own bodyweight. There are many free workouts on Youtube...

I lost 4 stone and went from a size 18 to an 8, but a size 8 wasn’t sustainable for me (I also went low carb, but I do like my carbs in moderation haha) so I am now a 10-12 but happy with that.

It is recommended to have at least 150 minutes of moderate/vigorous activity per week.

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By *_the_impalerMan over a year ago

canterbury

Doing the same does not give the same fat loss

Every 6 weeks I recommend changing up your exercise

A fitbit or similar step counter is great and try and get at least 10’000 steps a day

You you are trying intermittent fasting I would suggest 16:8 and in a perfect world train both weights and cardio first thing while fasted and then eat hours later.

Weight training increases muscle mass that is what burns calories 24/7 and what ever people say as a girl you will never become muscular

Ask if you want some more advice

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By (user no longer on site) over a year ago

If you genuinely think you've nailed the diet side. Movement and excerise and a good long nights sleep every night - if I don't keep moving then I definitely put on weight. Not just a one-off walk or run, but lots, , getting up and moving about at least once an hour, parking in the far corner of the carpark, walking to the shops, gardening, DIY, not sitting still looking vat fab. Sleep is a weight loss angel most people neglect!

Shagging is great too!

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By *ubal1Man over a year ago

Newry Down

"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..??

Great for burning calories and fat loss

No I just go for walks until I'm tired. "

Long aerobic exercise routine will burn fat stores (adipose tissue) on your body. It will also raise your metabolic rate, improve your mood, etc. Try to choose a route with varying terrain, that forces your heart to work harder, followed by downhill; a less strenuous period.

As fitness improves and you lose fat stores, a faster pace should be possible. If you don't want to walk faster, choose an even more hilly course.

Finally, drink water regularly, rather than waiting until you feel thirsty or waiting until you return home.

It's a long process, but it will be worth it, in the end.

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By *annaBeStrongMan over a year ago

wokingham

As people have noted in here, sleep is massive.

Lack of sleep has been shown in studies to increase appetite and decrease TDEE due to reduced NEAT. Basically being tired makes you eat more and move less.

And since we know the secret to weight loss is eat less move more we want to avoid being tired.

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By *partharmonyCouple over a year ago

Ruislip

I highly recommend you book a session with a trained professional nutritionist. That did more good for my weight than anything else I've ever done. Luke

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By (user no longer on site) over a year ago

"I highly recommend you book a session with a trained professional nutritionist. That did more good for my weight than anything else I've ever done. Luke "

Personally agree with this ^^^ see a professional that can help with the nutrition and exercise for you personally. Best way forward ...

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By *ubal1Man over a year ago

Newry Down

In December 2019, just before Christmas, I am convinced I had symptoms of what was later called Covid-19.

I was laid up for months, gained weight, lost previously acquired fitness and mood dropped.

I have used an increasingly elongated, varied and strenuous walking routine to lose weight, gain fitness, restore stamina and elevate my mood.

Furthermore, I bought a slow cooker for making vegetarian soups and stews, and reduced the size of my breakfast bowl by 50%, for home-made oats.

Lots of small incremental improvements contribute to the overall picture.

Next year, when my recovery from Covid is complete, weight loss has been significant, stamina is increased and travel restrictions are removed, I would hope to undertaken one of the long distance walking routes in Europe.

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By (user no longer on site) over a year ago

"Firstly, cutting out carbs all together is not a great idea. Try track your macros with MFP and loosely stay with your parameters.

Fluid intake and sleep also play a part too.

Ive lost 5 stone (from a size 18 to an 8), its not super easy but it's not too difficult either. Be honest with yourself, get outside your comfort zone and educate yourself on what works for you.

Xxx

but I'll try and find some indoor workouts I could do when I'm home alone and can jump around.

Congrats on the 5 stone weight loss! I'm at that point too but I have many more stones to go

Haven't read the whole thread but I just wanted to say that cutting the carbs and sugar out to the extent you have and reversing your T2 diabetes, improving your IBS (which inspired me a lot) is impressive and not that easy to do. You clearly have the will power and that's amazing as well as impressive. You may bit be losing the weight you want to atm but what you've achieved health wise is bloody good going. Nicely done!

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By *moothGrooveWoman over a year ago

Durham

Going back to your comment about trainers for flat feet, have a look at Altra shoes. They have a super wide toe box x

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By (user no longer on site) OP over a year ago

Thanks everyone for the replies xx

Lots of different, conflicting information but it looks like the main takeaway is that I have to up my exercise... Yay...

@Thicc, could I please have a gander at that magic spreadsheet?

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By (user no longer on site) OP over a year ago

"Sounds like you’ve made some great changes

If what you are doing isn’t working, change it? It sounds simple, but it is.

When you walk, how do you walk? Do you amble along, or do you really walk, until you’re sweaty and out of breath?

Message me if you want any links."

I don't amble, but I don't power walk either. I'd say I walk at around 3mph?

Thanks I'll have a look at the yoga thing. I quite enjoy yoga normally and I just got a block to be able to positions a little more comfortably

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By (user no longer on site) OP over a year ago

"Firstly, cutting out carbs all together is not a great idea. Try track your macros with MFP and loosely stay with your parameters.

Fluid intake and sleep also play a part too.

Ive lost 5 stone (from a size 18 to an 8), its not super easy but it's not too difficult either. Be honest with yourself, get outside your comfort zone and educate yourself on what works for you.

Xxx

but I'll try and find some indoor workouts I could do when I'm home alone and can jump around.

Congrats on the 5 stone weight loss! I'm at that point too but I have many more stones to go

Thank you very much!! The health issues were what motivated me the most

now it's all the dresses I want to wear haha

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By (user no longer on site) OP over a year ago

. "

I think I'd feel too guilty eating my maintenance calories as it is quite a lot

I'd also feel very full haha

Yeah I've gotten super into biochemistry lately and one of the reasons I love intermittent fasting is it's taught me to recognise "fake" hunger brought on by increased ghrelin levels vs real hunger, when my body is really asking me for food.

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By *oolkoupleCouple over a year ago

Cheshire

Qell done on your hard workload!

I'm also here to vote for adding weights into your life, it's not just about strength but will do wonders for your body composition too, which is especially reassuring when measurements don't move much.

Taking a break to eat at maintenance for a while won't do you any harm. Try to not make it all really filling foods like green veg so as to avoid feeling stuffed!

I highly recommend speaking to a nutritionist to get a full macro plan. It sounds like you're comfortable with tracking all you consume so like with lifting weights, looking more closely at the specific macro break down could bring about the changes you seek.

Good luck!

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By (user no longer on site) over a year ago

"Sounds like you’ve made some great changes

If what you are doing isn’t working, change it? It sounds simple, but it is.

When you walk, how do you walk? Do you amble along, or do you really walk, until you’re sweaty and out of breath?

Message me if you want any links.

I don't amble, but I don't power walk either. I'd say I walk at around 3mph?

Thanks I'll have a look at the yoga thing. I quite enjoy yoga normally and I just got a block to be able to positions a little more comfortably

Would it be worth increasing your speed, even if it’s for a few minutes, then have a break and slow down, then do that again.

It’s the main thing I’ve been able to do over the last year having been unwell, and it’s kept the weight off and kept me reasonably toned.

Walking like that is very effective.

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By (user no longer on site) over a year ago

I was going to pm you a link, but I’m too old

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By (user no longer on site) over a year ago

I’ve lost just over 2 stone doing alternate-day fasting. It’s hard on the beginning but it really does work and you can pretty much eat what you want on the eating days

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By (user no longer on site) over a year ago

Weighing daily is better.

Weekly gives a false indicator if anything.

On your weekly weigh you may not have been to toilet for a day or two, might be holding more water, lots of variables.

Daily weighing at the same time, on waking after going to the loo for me gives you an average over the week and to some degree eliminates these variables.

As the guy up there said, excel graph is great for this.

My weight can fluctuate +/- 1.5kg.

As for the BMR, most people grossly over estimate this.

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By (user no longer on site) over a year ago

Oh blimey, where do I start?

Could you post what you eat on a typical day? If not, feel free to PM me. I wouldn't personally suggest weighing yourself daily. Not only is it demorilising, your weight fluctuates on a daily basis so it is inaccurate. What you are looking for is a general trend in the right direction. I'd suggest maybe weighing yourself every couple of weeks, but I actually don't own scales as I think the exercise is misleading. Weight is not the only metric and it is misleading. You could be building muscle mass and that could explain a weight increase. The best thing to get your hands on is a body composition meter. Some gyms have one made by a company called Boditrax and they are fairly accurate without having to resort to very elaborate and expensive technologies, like DEXA body scans. That said, a 3 point Jackson Pollock measurement with a pair of inexpensive calipers isn't that inaccurate. I don't count calories. The reason being that CICO is not the only mechanism by which weight can be lost and depending upon the person it might not work. It doesn't work for a surprisingly large number of people, plus you have to live the rest of your life in calorie deficit or trying to find that fine balance. I don't count macros either. I was once a 36" waist, but now I'm about 32". I'm also in the fittest state I've been in all my life, so can attest to the approach I us. There is a bigger picture with this too and it relates to appetite, the hormones involved in the process, including insulin and insulin sensitivity and resistance. Human metabolism is a very complex area, so it's understandable that an overly simplistic approach like CICO probably isn't the answer. Personally, I think LCHF Ketogenic is the way forward and the science seems to support it. Unfortunately, there was a lot of shit science done in the 60s and we are still paying the price for it both financially and nutritionally.

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By *annaBeStrongMan over a year ago

wokingham

"Oh blimey, where do I start?

The new science says keto is no more effective than other diets when calories are equated.

What science are you reading?

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By (user no longer on site) over a year ago

"Oh blimey, where do I start?

Body composition meters are shite and not at all accurate. Too many variables can influence the reading.

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By *risky_MareWoman over a year ago

...Up on the Downs

Well done with the T2D!! Check out Ted Naiman - you may find you need more protein and some resistance rather than cardio to persuade your metabolism out of starvation mode. I have to do that, and low carb, and intermittent fasting to lose nowadays.

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By (user no longer on site) over a year ago

Op, is the 23:1 the issue, im sure an ex trainer of mine said if you starve for so long, your body clings onto whatever you eat.

Well done on your achievements so far. I would really like to lose a stone too.

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By (user no longer on site) over a year ago

...

The new science says keto is no more effective than other diets when calories are equated.

What science are you reading? "

Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic.

What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science.

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By *annaBeStrongMan over a year ago

wokingham

...

The new science says keto is no more effective than other diets when calories are equated.

What science are you reading?

Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic.

What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. "

It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets.

If we are talking about health benefits the science is still mixed. I’m not as versed on that.

But I can confidently say for weight loss, keto isn’t better

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By *emorefridaCouple over a year ago

La la land

...

The new science says keto is no more effective than other diets when calories are equated.

What science are you reading?

Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic.

What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science.

It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets.

If we are talking about health benefits the science is still mixed. I’m not as versed on that.

But I can confidently say for weight loss, keto isn’t better "

This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method.

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By *annaBeStrongMan over a year ago

wokingham

...

The new science says keto is no more effective than other diets when calories are equated.

What science are you reading?

Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic.

What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science.

It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets.

If we are talking about health benefits the science is still mixed. I’m not as versed on that.

But I can confidently say for weight loss, keto isn’t better

This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method."

People often think keto is better because you drop a bunch of weight quickly with keto.

What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight.

Eat a carb heavy meal and all that glycogen and water comes back. It’s not actual weight loss

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By (user no longer on site) over a year ago

...

Body composition meters are shite and not at all accurate. Too many variables can influence the reading. "

I think that's not correct and what you've said in your last sentence hits the nail on the head. It's basically down to consistency. Most users, including gym staff don't know how to use them. Why? Because they can't be arsed to read the manual. As they say in the IT world - RTFM.

For example, did you know you're meant to use then during the same time window during the day? Or that you shouldn't drink or eat a couple of hours before use? Did you know there was an "athletic" mode for people with lower resting heart rates, owing to them being a different fitness and usually body fat percentage cohort? Most people don't, but apologies if you know all this. I agree that the home ones aren't up to much as they tend to measure your impedance through your legs mostly and nothing much else (there are no hand electrodes). There may be other technical differences, eg algorithms employed. However, I think it is a gross generalisation to suggest all composition meters are crap. It's simply not true.