Help!!!

[src8556]

First the good news, I am 10 months out and down 66 pounds. I have 24 more pounds to go. Now here is the frustrating part, I have been gaining and losing the same 3 lbs for 3 months now. I don't know what to do. I have increased my calories, decreased my calories, stepped up exercise, etc.

I am averaging 900 calories a day, 80-90 grams of protein, at least 64 ounces of water, and exercising 45 minutes to 1.5 hours 5 times a week. I September I started training for a 5k to be run on Thanksgiving day so I am running one day, walking the next day.

Any ideas, words of wisedom??

Thanks,

[Little Verbena]

Have you called your nutritionist yet?

[src8556]

I have called her. She doesn't know what to tell me. She says just to continue on with what I am doing. IT IS NOT WORKING. That's why I thought I would check with people who have been down this road.

[BC35]

Are you still using protein drinks or bars? If yes try a week where you eat only clean (no pesticides, no artificial sweeteners, low processed) food. Some of the artificial stuff can mimic hormones in the body and may affect weight loss. Also key to weight loss is adequate sleep because sleep disruption leads to chronically increased cortisol levels in the body which impedes weight loss. Assuming you are keeping a log and that your nutritionist reviewed the log with you but if you aren't logging it is common to underestimate actual eating so a daily log keeps you more accountable. Are you strength training? Increased muscle mass is important to increasing metabolism... cardio like running is not enough. Weight lifting 3x/week is ideal. Finally, set point theory argues that we all have a weight set point determined by genetic and environmental triggers from conception. We obviously were able to override the set point to get overweight and can also override it again to reduce. But it takes about six months to reset the set point to a lower level. So you may find that maintaining for 6 months in the 170 area will then allow you to try again to lower the set point after 6 months. Here's a description from bidmc.org:

Your body weight set point is the number on the scale your weight normally hovers around, give or take a few pounds.
What determines your set point?
Your heredity and your environment-starting back at the moment of your conception-determine your set point. Over the long term, excess food and insufficient exercise will override your body's natural tendency to stay at its set point and lead to a higher, less healthy set point.
A slow, gradual weight gain, (a 20-pound weight gain over several decades) will fool your body into thinking that your set point should be higher -and in fact, that does reset your set point. Then, when you try to lose weight, your body defends that higher weight, making weight loss more difficult.
But just as it's possible to reset your set point to a higher point, it's also possible to lower it. The secret is to work with, not against, your body's natural tendencies and lose weight slowly, one silhouette at a time.
Internal Controls vs. Environmental Factors
There are internal controls that govern this complex process. These controls include a tiny structure deep within the brain, nerves that run between the brain and stomach, and a host of hormones, but ultimately, your behavior-how you respond to the environment-trumps your physiology, or your body's inner workings.
Oversized portions of high-calorie (and often inexpensive) foods are readily available, day and night.
Modern conveniences -everything from electric toothbrushes to leaf-blowers to cars-mean we don't have as many opportunities to exercise.
The 10% Solution
Scientific evidence supports losing no more than 10% of your body weight at a time. It turns out that the body's set point and its many regulatory hormones dictate the effectiveness of the 10% loss. That's the amount of weight you can lose before your body starts to fight back. Many clinical studies have confirmed this phenomenon. Of course, some people can lose more than 10% at a time, but precious few can then maintain that loss.
After you maintain your new, lower weight for 6 months, you can repeat the cycle and reset your set point again by losing another 10%. Through small, gradual changes in your daily habits, you'll be able to stay at that new, lower weight for the rest of your life. This prescription is vital to outsmarting the body's natural tendencies to regain weight.
- See more at: Week One: The Science of Set Point

[src8556]

Thank you for your response BC35. I use myfitnesspal to log my food and exercise so am pretty confident of my intake of calories. I do use about 1/2 scoop of protein powder a day. The set point theory makes sense. Long before I had a weight problem I would naturally be right around 147 which is why I set my goal weight at 150. Over time it would make sense that my body adjusted and 170 seems to be where it wants to stay. I WANT IT LOWER. I unfortunately am to fixed on the number. People tell me only to be concerned with how I feel and if my clothes are fitting better. I get confused if I should lower my calories but then I am afraid I will go into starvation mode, or if I should increase my calories but then I am afraid I really won't lose anything. My nutritionist does say to try to keep things 1000-1200 a day but that seems to high. Has anybody had their calories that high and still lose weight??

[BC35]

GIven that you have 3 months of evidence that eating at 800 isn't working for you I think it would be reasonable to give your nutritionists advice a trial of 3 months. Eat 1000-1200 good healthy calories a day without protein powder getting your protein from food. That goal seems very appropriate to me given all your exercise. You are probably taking in too few calories. Give it at least a few months at the new goal so that you give your body and hormones time to adjust and see how it goes. Also YES the number on the scale is not the goal.... health and feeling comfortable in your body are the goals.

[compact]

Sound advice BC, thank you. I am in a similar situation -- have seen it described here many times, so thanks for posting, Sharon.
Warm wishes,
Nel

[christine53]

Get a new scale or threw the one you have away Enjoy and don't stress