Fustrated - 1lb weight loss in 1 month

[Kristin7676 32]

I have been trying to embrace this stall but I have never had one last this long. I started my journey October 2015 at 247lbs. Day of surgery (12/29) I was 226. Today I am 183. I am super happy about the weight loss but frustrated that in the last month it has only been 1lb. I work out at least 5 days a week if not all 7. I always do an hour on the treadmill to meet my fitbit step goals. 3 -4 times a week I add in half hour of weight training. Right now my doctor has me on an 800 calorie or less diet. Most days I am around 700. Protein is around 60-80 grams and most days I am over 70, but always over 60 even if I have to add something towards the end of the day. My carbs are under 40 every day. Most carbs come from Protein Bar or fruit. A few times a week I will have laughing cow cheese on 3 triscuits. Typical day is a Protein shake for breakfast; 3oz of chicken for lunch, dinner is usually 3 oz. of turkey meatballs or seafood. Will add some veggies most nights as well. Just started adding Snacks in as I just started to feel hungry a little more. So around 3PM I will do half a Protein Bar or some fruit or cheese and triscuits. Will sometimes add a snack after night workout (usually the other half of Protein bar) I take my Vitamins every day. My biggest issue is Water. It’s not that I don't like Water, I hate crystal light and flavors in my water, and I love plain water. I just don't drink much, never did. I always get at least 6 glasses a day, and some days I can get in 8, but never more than that. I am a daily scale user. In the 3 1/2 months since surgery I have never let the number affect me. I know that it won’t always change every day, but 1lb in a month is frustrating. I am not going to deny that there have been slips in my eating habits, but 98% of the time I am eating what I am supposed to. I am allowed to start doing bread and Pasta at 6 months but will stay away as long as possible (this is a slider food for me and even worse I work for a bakery so there is always bread and baked goods around.) But I have had a few pieces of miniature chocolate or a few bites of cake on my mom’s bday. I always do an extra workout when I have these treats and make sure that they don't happen often.

I am just at a loss as to how to start losing again. I have read some other threads on stalls and today started on the basics again. Just doing shakes for Breakfast and lunch. Chicken/seafood for dinner with veggies only. Depending on my protein intake will add a protein bar before/after workout. I am just worried because I am supposed to up my calories to 1000 at the 5 month mark. If I am not losing at 800 calories, will 1000 be any better. I log everything I eat and drink in myfitnespal and everyday it tells me I am not eating enough for weigh loss so maybe more calories will better. I wasn't expecting 20+lbs every month but more than 1 would have been nice. Is there something else I should be doing?

[Proud2BMe 1,016]

If you truly are exercising 5-7 days a week with only 700 calories a day then you are not getting enough calories. You would need to increase your calories in order to lose weight. I know it sounds counter-intuitive but it's true. If you exercise a lot but don't get enough calories in then your body will hold tight to your fat reserves and not give it up.

I would either increase my calories or reduce the exercise to 2-3 times a week.

Alternatively you can eat carbs for a couple of days, perhaps the weekend, and then go right back to the low-carb diet for the work week. The shock of eating carbs and then not eating them works for many people in stalls.

[FocusOnMeNow 599]

I recommend bacon. No joke. I had a major stall and started adding some very high fat whole foods like nitrate free bacon, avocados, cashews (easy on the cashews). And guess what? The more bacon I eat the more weight I lose. No clue how you can work in a bakery. Sounds like an occupational hazard to me. And I completely agree that if you are working out 5-7 days a week don't have only half a Protein Bar at a time. Eat the whole thing! And 2-3 bacon slices;-) Ok not all at the same time but in all seriousness you might want to aim for more like 80 g of Protein and a serious helping of fat to fuel your workouts.

[Barry W 336]

Your metabolism is obviously low. What to do about it is not always so easy.

I suggest varying your calories a little bit, in other words, trying to average around the target, letting yourself be 200 under and equally likely 200 over rather than precisely trying to hit the mark each day. And like Proud2BeMe, I'd suggest bumping them up a little bit, say to 900 calories average, which is still, in the scheme of things, very low.

From what I have read, stalls are related to muscle loss - some say the body is attempting to conserve muscle that is being consumed for calories; and what is well established is that one pound of muscle burns more calories than one pound of fat. Either way, you want to avoid muscle loss.

The good thing is that you are exercising regularly and getting lots of Protein. It doesn't sound like you need to do *more* in the gym, but try changing up your workout - for example spending less time on the treadmill and spending 15 minutes on the weight machines, using a weight that you can manage 15-20 reps with. That sort of weight is still strength and muscle building, but is unlikely to cause any sort of injury. Endurance exercise tends to slim and tone, rather than build muscle, so I don't think you want to do that exclusively.

Edited April 12, 2016 by Barry W

[Dub 9,922]

I'm highly impressed with what you have done and the manner in which you've proceeded.

Outstanding levels of discipline demonstrated. Very impressive. I've taken notes from your post and will be getting back to basics this week myself after some much needed vacation time where I got off track a bit.

Working in a bakery........sheesh. That's some serious temptation that you are kicking ass with pushing aside. Much respect. I have a buddy here in town that's had wls.....and kills it in our gym....absolutely insane levels of workout motivation shown by him......and he's the head chef in the nicest local establishment. How....in the world....he can make the unreal transformation he's made.....while being immersed in cuisine the likes of which would break anyone's willpower is beyond me. I am inspired by you both.

I wish I had heaps of great advice for you.....but, I'm afraid I do not. I basically am soaking up your motivation and discipline here and kicking my own arse into a higher gear. I do, however, feel the advice given by others to add some additional Protein calories to your meal plan seems to be wise. Maybe another meal could be added: two hard boiled eggs, or a pack of flavored tuna/salmon, or some bacon as @@FocusOnMeNow suggested or an extra Protein shake or a bag of Quest chips and some tasty salsa or guacamole. An extra 200 calories of protein & fat seems like a small spike in calories yet could yield another 30 grams of protein/fat to your intake. Metabolism benefits may become evident soon.

I added a killer....killer meal last night based on a suggestion that came to me on here.......had a busy day yesterday and stopped at a new Chinese restaurant on the way home. I'd not eaten at all....just coffee all day....two of the coffees had 20g each of protein in them. I was a little weak feeling and knew it was danger time.....danger as in it's a scenario where the old me would overeat at the end of the day. Anyway.....some wonton Soup (only one wonton dumplings eaten) some pepper steak (two slices---maybe a forkful) and 3 spears of broccoli and I was done, done, done. Pretty sure I didn't hit 60 grams of protein.....but the filling meal was low calorie.....low carb and left me feeling like I'd had a 5 course meal.

You are doing great and working hard. I can see why the now slower rate is frustrating you. You have done everything in your power....understandable frustration. Maybe you can vent on your NUT and ensure them that you are the model patient and get some additional insight from them.

[Kristin7676 32]

Thanks everyone for the input and kind words. I don't want to give up the workouts as I am almost to the point of enjoying them. I will try adding a few more calories and fat and see if that helps. I have done nuts and stuff before but have been staying away from them because of the high calorie count for 5g of Protein. My thought was I can do half a Protein Bar for 2x the Protein and half the calories. Guess that is my old way of thinking more about calories than anything else. Good news is when I weighed myself this morning the scale finally moved. I thought it would say 183 forever. Today 181.2.