My Math Isn't Adding Up, Getting Frustrated

M

Mayor McCheese

New member
Hello everyone.

I'm new here and wanted to say hi, but I also was hoping someone might be able to give me some helpful info.

In January of this year I weighed in at 350 at the doctor's and decided enough was enough. I put myself on a 1500 calorie/day diet, keeping a diligent food log with calories, fat, protein, and fiber. I messed my stomach up by eating basically no fiber the first time around, so I wasn't going to make that mistake again. I have also been doing 20-30 minutes on the elliptical 3 times a week. And started doing some light weight training (upper body only until I get more weight off - I don't want to destroy my knees).

From January through April, the weight was coming off as expected, and as of mid-May I was down to around 295. In the past 6-8 weeks, everything has just kind of stopped. I'm down to around 291, but a guy my size has a BMR of at least 2500 calories/day and I'm VERY strict about my food log, so I know I haven't been going over 1500-1600 calories per day. My BMR should be closer to 3300 but I am figuring my metabolism has probably slowed a bit.

Even if we say my BMR is currently 2500, I should be losing 2 pounds a week. I'm not, and it's starting to get frustrating.

I am very familiar with plateaus from my previous weight loss and from the early goings of this current round. But I've never hit a plateau this hard before.

As I said, I have incorporated weight training into my routine 3 or 4 days a week, originally to try and break through the plateau after it had been about 3 weeks with no progress. I do a few sets of bicep curls, shrugs, shoulder presses, kickbacks, that sort of thing, with either 5 pound or 15 pound dumbbells. So it's not like I'm slamming weights really hard. I've also been doing a few sets of crunches and lying oblique twists every couple days. Just trying to do some general toning so I don't lose muscle mass while I'm losing fat.

My first question to anyone who might have an answer would be, is it possible that I am losing 2 to 3 pounds of fat per week and adding a pound or two of muscle? This does not seem likely as I am not working out hard enough to build that kind of muscle. I have noticed some minor definition showing up in my arms, shoulders, and chest, but nothing crazy.

My second question is, if I am not gaining muscle, I am taking in 1500 calories a day (again remember, I keep a VERY strict watch on my intake), and I am only losing maybe half a pound a week (1750 calories or so), what other explanations can there be?

Is it possible my metabolism has slowed down to half its original level? I feel very good - much better than when I lost weight the last time. I attribute this to eating much healthier, exercising more, and the 1500 calorie limit rather than the previous 1200 calorie limit I used. If my metabolism had slowed that much I would feel terrible all the time, wouldn't I?

I have read that eating many smaller meals, eating more fibrous foods, eating more whole grains, cutting out fats and simple sugars, taking vitamin supplements (nothing crazy, just multivitamins and Omega 3), and exercising regularly should keep metabolism high during weight loss. I've been doing all those things. I am at a loss to explain my current situation.

I know this is a long first post, but if anyone has stuck with me and can offer any insight that might help, I would really appreciate it. I'm trying my best not to get discouraged but it's really tough when the scale doesn't budge for almost 2 months.

Thank you!

~Mayor McCheese :)
 
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welcome to the forum.

it is unlikely that you are putting on that much muscle that regularly. I could see it for a little while, but then your muscle will plateau, but you also said you weren't lifting much weight, so again ... unlikely.

Maybe you should start a journal in the journal section of your food intake and maybe there is something missing there.

Are you doing much cardio?
 
I really doubt that you are putting on 1-2 pounds of muscle weekly. I think your weight loss is stalled (it happens to the best of us!)

For a man your size doing regular exercise, 1500 kcals/day seems awfully low to me. Instinctually, I think ~2000 kcals of mostly clean, quality food is your best bet. Also, keep up the weight training and throw in a few intervals in 1 or 2 of your cardio sessions each week. You can do this on the elliptical by increasing the resistance and incline (on the "ramp" style machines.) You want to push yourself to your limit for a few brief bursts each session. Also, a lot of trainers dislike the elliptical because it's not really creating functional fitness -- i.e. you get really good at doing the elliptical and not much else. I personally love the elliptical because I can zone out and it's something I'll do. Nevertheless, you might consider branching out to other machines or light jogging as your knees allow.

In short, my instincts say to eat more and exercise a little harder. As long as you stay consistent the results will follow. Let your goal of good health guide your decisions. HTH. :)
 
I agree that you are likely not taking in enough calories... This could be causing your body to go into a starvation state and thus be 'holding on' to the calories you are taking in. And because of that, you are not losing weight. I would up your calories and definitely agree with the suggestion of doing intervals!

Also consider doing intervals with your calorie intake. After awhile if you are doing a similar amount of activity, and being very strict about being close to 1500 (or whichever number) calories, your body gets used to this and adapts. At first it thinks "oh wow, we are expending so many more calories then we need" and it can't keep up and you lose weight. And now it may be thinking "we don't have access to enough food. i should hold on to all the weight i can in case even less food comes by". Not worded scientifically but i think it gets the point across better :)

Best of luck.
 
There was a study done many years ago that says that metabolism does slow down at about 1/2 your BMR. In your case that would be about 1,250 calories. What they found out though is that even though the metabolism slows down, the decrease in calories that you are eating still outpaces the reduction in metabolism and you will still lose body fat as a result.

One thing that I would like to ask you is how much water are you drinking? You should be getting about 100 ounces per day (3 liters).

Frank
 
the amount changes from person to person. don't go by the number of glasses, instead go by your urine color. If your urine is darker than light yellow then you are not getting enough fluids. Aim for pale to straw yellow. This is how the military tells if you are getting enough hydration.
 
Jericho said:
the amount changes from person to person. don't go by the number of glasses, instead go by your urine color. If your urine is darker than light yellow then you are not getting enough fluids. Aim for pale to straw yellow. This is how the military tells if you are getting enough hydration.
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agreed. that's what i go by. there is water in everything you eat and drink and it all contributes to your daily water intake.
 
I agree to monitor the color of your urine to tell you when you already have a problem with dehydration. If you are already overweight, you need to lose weight. Don't wait until your urine is dark colored to get more water. You absolutely need enough water to have your organs process stored body fat.

We are talking about getting the minimum amount of water on a regular basis. This happens through established habit. I recommend the following (which I also do on a daily basis):

2 - 12 ounce glasses before each meal
1 - 12 ounce glass before each snack.

If you do this, you will get the water you need to allow your body to process the body fat and you will curb your hunger a bit because the water is displacing food that you may also want to eat.
 
It doesn't matter if you have a problem with dehydration or not. If you are looking at water intake, it's the best measure.

The X glasses a day myth was disproven recently. If you want to drink it specificly as a weight loss tool, then that does work for some people but don't think just drinking a certain number of glasses is either enough or more than enough. If your urine is pale to straw yellow, then your body is getting enough water from whatever sources.
 
Using your urine color to determine if you are getting enough water is similar to waiting for the "check oil" light to come on your dashboard. When the light is on, you are already very low on oil. This is not a good practice and I do not recommend letting your urine color tell you when you already have problem.

Facts:

1. You need to be properly hydrated to burn body fat. Without enough water your body will not burn the body fat.

2. Follow good water drinking habits everyday to get enough water. The Institute of Medicine recommends that men drink 3 liters of water per day.
 
sorry, my idea of checking urine is not for dehydration, but to know when you've had enough water. I drink water all day, but i'll keep drinking a lot until i pee clear and then i can let up a bit.
 
ok I think we are saying sort of the same thing but missing each other. I will just stress it doesn't have to be water you drink. you can be perfectly hydrated with tea, diet soda, whatever. Your body still gets water with these sources in addition to food.
 
Jericho said:
ok I think we are saying sort of the same thing but missing each other. I will just stress it doesn't have to be water you drink. you can be perfectly hydrated with tea, diet soda, whatever. Your body still gets water with these sources in addition to food.
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It is best to be water. Diet soda and tea have caffeine (unless you drink caffeine free soda or herbal tea) which dehydrates you.
 
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