Frustrating Weigh Loss Barrier

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    Oct 20, 2009 5:25 PM GMT
    I have been going to the gym for at least 2 months now [about 45 minutes a day of cardio], and I have been eating much healthier than ever before, even sleeping well. I had had already lost a lot of weight when I started working out but had like 20 more kilograms to go (about 44 lbs). Anyway, I lost about 8 kilograms the first week or so and since then I have stopped losing weight magically. I have hit 87-86 Kg and since then no matter how hard I workout I can't seem to go below that.

    According to my BMI I should at least lose 10 more kilos, but I am already working out daily and with the usual college work, I am so worn out by the end of the day that it absolutely kills me that I am not losing any more weight. icon_sad.gif

    Has anyone had that problem before? Does anyone have a clue what might be the problem? I am getting really tired and hopeless.
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    Oct 21, 2009 9:36 AM GMT
    Several questions.

    First off, you say that you're worn out by the end of the day. In what way do you mean? You mention college work, which leads me to believe that you might not just be worn out by physical activity but by stress. Stress is a huge barrier to weight loss.

    Second, when was the last time you changed up your workout routine? Upped the intensity or even just changed the types of workouts you're doing? You might have hit a plateau and need to switch things up to challenge your body in different ways.

    Third, is weight the only indicator you're looking at? I ask this because I wonder if your indicators might be too narrow. Though you're not losing weight, are you keeping track of your body fat percentage, or the size of your waist or muscles? It may simply be that you're continuing to lose fat but gaining muscle, canceling out weight loss but still increasing your fitness. Then again, maybe this isn't the case.

    Fourth, what is your diet like anyway? You say you're eating much healthier, so what precisely does that mean? You might need to tweak the diet to continue weight loss.
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    Oct 21, 2009 12:33 PM GMT
    Chewey_Delt saidSeveral questions.

    First off, you say that you're worn out by the end of the day. In what way do you mean? You mention college work, which leads me to believe that you might not just be worn out by physical activity but by stress. Stress is a huge barrier to weight loss.

    Second, when was the last time you changed up your workout routine? Upped the intensity or even just changed the types of workouts you're doing? You might have hit a plateau and need to switch things up to challenge your body in different ways.

    Third, is weight the only indicator you're looking at? I ask this because I wonder if your indicators might be too narrow. Though you're not losing weight, are you keeping track of your body fat percentage, or the size of your waist or muscles? It may simply be that you're continuing to lose fat but gaining muscle, canceling out weight loss but still increasing your fitness. Then again, maybe this isn't the case.

    Fourth, what is your diet like anyway? You say you're eating much healthier, so what precisely does that mean? You might need to tweak the diet to continue weight loss.


    1- Stressed? Yea, I guess I am stressed a little bit.
    2- Just this last week. It didn't pay off still but it was a similar routine. I still want to talk to my gym coach and see if we can change it again.
    3- I think you're right with this one. I don't know how to keep track of my body fat percentage, but I haven't noticed any change in waist or muscle sizes.

    4- My diet: I am keeping track of day calories. Breakfast is usually coffee along with some kind of vegetable or fruit and an omelet sandwich. Launch is a bowl of salad, whatever kind of meat served and little amount of carbs. Dinner is usually even lighter: probably milk and some fruits.
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    Oct 22, 2009 8:37 AM GMT
    Senvido said

    1- Stressed? Yea, I guess I am stressed a little bit.
    2- Just this last week. It didn't pay off still but it was a similar routine. I still want to talk to my gym coach and see if we can change it again.
    3- I think you're right with this one. I don't know how to keep track of my body fat percentage, but I haven't noticed any change in waist or muscle sizes.

    4- My diet: I am keeping track of day calories. Breakfast is usually coffee along with some kind of vegetable or fruit and an omelet sandwich. Launch is a bowl of salad, whatever kind of meat served and little amount of carbs. Dinner is usually even lighter: probably milk and some fruits.


    Probably a little bit of stress isn't going to hurt you that much. I mean, none of us can avoid that anyway, right? Just make sure you're not underestimating the amount of stress you're under, but if you're not then this is probably not so much a problem (especially if you're under no more stress now than when you started).

    If you just changed it up last week, then maybe you're not giving it enough time? Also, you say it's a similar routine, but how similar? Maybe that is indeed the problem, that it's too similar. But that's speculation, so maybe I'm wrong.

    As to body fat percentage, you actually have to get that checked by someone unless you know how to do it yourself. I don't, but maybe someone else does; usually, however, I see people suggesting you get it checked so it appears to me as if it's no something you can easily do yourself. So if you can--and I realize that it costs money usually so maybe it's not an option--get it checked out. Obviously if this is your first time, this won't help too much until you wait a month or something and then get it checked again so you can compare. Also, when you say you haven't noticed muscles getting bigger or waist getting smaller, have you actually measured? Waist size you're probably more likely to notice obviously since pants will feel looser, but it's hard to notice muscle size changing unless you're actually measuring or have some other way to objectively see a change.

    Lastly, have you considered the possibility that you're eating too little? What kind of calories are you taking in? You say you're keeping track of calories, which is good, but just how many are you shooting for? The diet you describe sounds like way too little. This is Chuckster's favorite topic so he'd probably tell you to eat more, but I'll let him make that advice if he wants to come in and do it since he knows more about it than I do certainly.
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    Oct 23, 2009 12:16 PM GMT
    I didn't really know that eating too little could cause this kind of problem. Well, according to my dieting program I am allowed about 2100 calories per day. I usually do about 1600-1700 calories only. But I also burn at least 600 calories working out, so that's like I need to be taking in 2700 calories.
    *sighs* Well, most of the time I am not that hungry, and I honestly don't want to start binge eating again.


    About my working out, my coach has upgraded it even more, and I realize the old one was not challenging to my body at all. I have hope in this new one, but I guess I need to pay attention to that 'eating-too-little' problem. And I am gonna start measuring my waist and muscles. I wonder which muscles to measure though?
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    Oct 23, 2009 12:31 PM GMT
    Senvido said. And I am gonna start measuring my waist and muscles. I wonder which muscles to measure though?


    Biceps, chest, and waist. It will give you a sense of how you're proportioned and you can easily track your progress.
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    Oct 23, 2009 4:04 PM GMT
    Thank you both very much for the help. icon_smile.gif
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    Oct 23, 2009 4:06 PM GMT
    Also, are you sleeping enough? Not enough sleep can keep your body in a stressed state.

    Take if from one who knows.
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    Oct 23, 2009 10:22 PM GMT
    BMI is bunk.

    10 pounds weight loss right away is simply water loss, and carb deloading.

    Keep your calories up, get busy, and you should be able to lose about 2 pounds per week. If you fail to eat properly, your body will actually dig in and become a fat storing machine. You MUST eat to get lean.
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    Oct 24, 2009 8:02 AM GMT
    Sleeping is actually the only category I am managing to hit correct. Yea, I sleep pretty fine.

    Alright, Chuck, thanks. I'll do that.
  • tbone25

    Posts: 144

    Oct 29, 2009 3:47 PM GMT
    When i hit a barrier in the past, I went to the five small meals a day plan and got my metabolism working again and lost that extra bit. It really is pretty easy and might help you out.
  • drypin

    Posts: 1798

    Oct 30, 2009 7:59 AM GMT
    Hi Senvido,

    I can't say this is a medical certainty for everyone, but I too lost weight quickly (10 kg over 8 weeks) and then eased up on the strictness for a couple of months while I focused on muscle development, then I went back to a stricter diet again with more cardio and the weight loss came much more easily.

    Maybe you just need to give your body a break for a couple of weeks to adjust to its new weight... without binge eating, as you said.