Post # 1
Since April, I’ve felt just off. A lot of my work pants (I dress business casual 4 days a week) were starting to get really tight. I work out 3-4 days a week and started eating more clean back then to see if that would help. Since then, my scale has not moved, and has increased more than it decreases. Although I’m about 5lbs. more than I averaged the last 2-3 years, I feel like that extra 5lbs. is carrying EVERYWHERE. It’s normal for my stomach, which has been a battle initself… but, especially my hips.
Over the weekend, I went through my closet to get rid of clothes that I hadn’t worn in forever (to donate!). Some of the tops that used to fit well were fine in teh body, but SUPER tight around the hips. I do have hips, as I’m pear shaped… but this was bad. Even some looser tops are tighter in the hip area than they used to be, so then they just look dumb on me where I used to have no problem wearing them and they would lay flat against my hips, like intended.
I know keeping up with my workouts (which vary between strength classes, cardio classes, minimal machines, and volleyball – indoor and out) each week may help thus over time, and obviously diet is important too. Would losing the excess weight help in that area or more than likely effect another area? I know you can’t spot reduce – as much as that would be awesome to do!I guess I’ve just gained in the stomach/hips area versus anywhere else.
I do have such a hard time losing weight. Like I said, my scale hasn’t budged since April and for the longest time I was around 135-138, and now can’t get out of the 140’s (most being 143). Frustrating.
Post # 2
Are you sure you’re eating the right amount of calories? I also have a hard time losing weight, though I eat pretty clean and workout 5-6 times a week. Whenever I gain/plateau it’s usually because I either (1) am not eating nearly as clean as I thought or (2) am not eating enough calories, causing my body to hold on to excess fat. If you are able, I would talk to a nutritionist to get a feel for what you’re doing and how you can improve. If you’re eating the same things all the time, I’d also consider switching it up. When I plateaued last year, I upped my carbs (high carb/low fat) and lost weight. Now I’ve plateaued again and am carb cycling. I just started last week and am down a pound (on my period too!) so I think it definitely helps to switch things up. I carry a lot of weight in my hips as well, and running + lunges helps lean me out the most (besides proper nutrition of course).
Post # 3
I appreciate your response!
I have debated my calorie intake, as maybe not being enough for what I really need – especially on days when working out. I keep track of my food on Spark People and my max on there says 1550. Some days I’m close to it, and other days more around 1200 (which I know is the minimum you should have).
I eat somewhat clean, but know I could do better. I love my carbs too much!! I started doing 21 Day Fix, and although it was good in terms of eating more whole foods, I just couldn’t plan out all of my meals like it was required. Plus, with meals with DH, I didn’t want him to sacrifice – we do eat pretty well together, though (protein, veggie, carbs). I still practice eating more whole foods, but am not always 100%. I’d say 80%, but probably closer to 75%.
Can you tell me about carb cycling?
Thanks for suggesting talking to a nutrionist, that may be my next step. I did weight watchers about 10 years ago and lost almost 20lbs. on that (although people said that also going through a bad break up helped with that). I gained some of it, but am back around where I ended the program on, which I am OK with being around 135. I just need to get back there… and would like my clothes to fit well again!
Post # 4
No problem! I am very new to carb cycling, so definitely take what I say with a grain of salt (it’s also really complicated!) but my very base understanding (and what I’m doing) is that I have my macros calculated for weightloss in a low carb way (but not Atkins/Keto low) and then have more carbs, but less fat on other days. I think a lot of people who are really serious about it do it like this (assuming you start on Sunday):
Sunday-Wednesday: low carb
Thursday + Friday: higher carb
Saturday-Tuesday: low carb (etc.)
Basically they do three days of low carb, then a day or two of higher carb. I do low carb Monday-Friday and higher carb Saturday and Sunday since I’m training for a half marathon and do my long runs on the weekend. Plus, I like preparing all of my food in advance on Sunday and not having to think too much about whether what I’m eating fits into my macros.
For reference, I’m 5’5 and about 153 (fairly muscular). I’d guess my body fat percentage is 23-25% from comparison photos (you can google these).
I used this calculator: http://iifym.com/iifym-calculator/ and for the “goals” section, but in fat loss, 15% since I hate to be hungry and would rather lose weight slowly. I work out about 5 times a week for about 60 minutes (though long runs are over an hour) at moderate to high intensity. It gave me 1578 as my calorie goal. I did not use this to calculate my macros- I can’t for the life of me recall what site I used, but this one is really helpful: http://breakingmuscle.com/nutrition/ultimate-guide-for-lean-gains-part-1-carb-cycling (if helpful, I can’t decide whether I am a mesomorph or ectomorph, so I used ectomorph- more conservative on carbs- iin my calculations). On high carb days, I do 25% protein, 60% carbs, and 15% fats (% of total calories) on low carb days, I do 35% protein, 25% carbs, and 40% fat. Some people recommend significantly lower carb, but I have a really hard time finding food that I can eat on that kind of plan since I am a lactose intolerant vegetarian 🙂
Like I said, please take this info with a grain of salt and do your own research! I am still learning and definitely not an expert in nutrition, just going by what has and hasn’t worked for me in the past. Good luck and feel free to PM me for additional info/support!
Post # 5
Thank yoU! I will definitely take this information with a grain of salt, but it’s a good start.