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  1. #1
    Registered User Kaycock3's Avatar
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    Help losing last 20lbs.

    I am a 36 year old women trying to lose my last 20lbs. I have been stuck at this weight (146) for a few months. I work out 4-5days a week. Any help or advise would be appreciated. Thanks
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    Originally Posted by Kaycock3 View Post
    I am a 36 year old women trying to lose my last 20lbs. I have been stuck at this weight (146) for a few months. I work out 4-5days a week. Any help or advise would be appreciated. Thanks
    It really comes down to eating less. You need to consume fewer calories than you burn for an extended period of time. To do that successfully usually requires accurately tracking your intake and adjusting as necessary to get the desired outcome. The body is kind of "sneaky" when it comes to losing fat, if you are not accurately tracking your intake to ensure you are eating at a deficit, it is pretty easy to "accidently" eat at maintenance.
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    Research fasting. It's supposed to heal your body and you'll likely cut some fat. If it's something you decide is right for you it's important you know the stages your body is going through and have a solid plan for breaking the fast.
    "Before my father died, he said the worst thing about growing old was that other men stopped seeing you as dangerous. I've always remembered that, how being dangerous was sacred, a badge of honor." - Act Of Valor
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    Track your food meticulously, eat less, maybe add in an extra cardio or HIIT session per week and keep lifting heavy.
    Cheers,
    Bill K
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    Registered User Kaycock3's Avatar
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    Thank you for the Information! Should I stay around 1200 cal. Or cut that down? And if I fast do I still need to hit a certain number? Thanks again
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    If you’re not losing weight , you need to drop your caloric intake or up your cardio
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    Registered User Kaycock3's Avatar
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    Ok thank you so much for the help.
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    How tall are you?

    Originally Posted by Kaycock3 View Post
    Thank you for the Information! Should I stay around 1200 cal. Or cut that down? And if I fast do I still need to hit a certain number? Thanks again
    Fasting is essentially just a tool to help restrict total calories. Total calories in for the day, each day, is all that matters here.
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    Registered User Kaycock3's Avatar
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    I am 5'4''. How low should I drop? 800-1000
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    https://www.bodybuilding.com/fun/macronutcal.htm
    Use this to get an idea of the starting point, but you may need to adjust down slightly if weight loss is stubborn. Definitely 800 sounds very low, much too low.

    Do you measure portions (cups, weighing food etc)? because what is a portion by normal judgement and the ridiculously small portion sizes when you read calories on back of packet are not at all the same. First time I measured out a "portion" I was shocked how small it was.

    Edit: my experience is that the last part of a diet is depressingly slow, just keep going, and be accurate with portions. Don't give up, you'll beat it!
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
    Squat, Press, Squat, Press, occasionally some DL or other things too
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    Registered User tblodg15's Avatar
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    How long have you been dieting? Have you been strict for a long time or do you have cheat meals and/or diet breaks?

    Likely you just need to reduce calories more or burn more as others have said. But if you have been dieting for a long time it may help to take a diet break. I was in a calorie deficit for over 1 1/2 years and after losing 50+ pounds and getting near my goal weight the rate of weight loss really slowed down. I didn’t stop losing weight completely because I constantly adjusted calories to stay in a deficit but it did slow way down. At that point I found that a couple diet breaks where I ate at maintenance calories for a week helped get the weight loss going again when I dropped the calories back down.

    I don’t think a lot of people truly get to that point though. You will know it if you do because other weird things were going on where I was freezing cold all the time and my resting heart rate dropped all the way down into the 40’s. My body was doing what it could to fight the weight loss but I kept digging until I met my goal. Most people probably are just consuming more calories than they think, especially if not at a low body fat percentage.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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  12. #12
    Registered User Kaycock3's Avatar
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    I have been dieting for almost a year. The beginning of the year I wasnt as strick but i got back on it the last 2 months. I will stick with it and really count and check my portions. Thanks for all the tips!!!
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    Good advise above.
    Tracking macros is very important for precise weight loss.
    I would also review how you train.
    It should be intense enough to try and maintain muscle while your losing fat.
    The last 20 pounds can be the hardest.
    You have to be patient and dedicated to doing it.
    The body eventually becomes accustom to the calories your eating and weight loss will slow down or stop.
    You might try a calorie rotation which would defiantly require meticulous record keeping in a diet journal.
    I might look something like this your base is 1200 calories,1000 cal day 1,1200 cal day 2,1400 cal day 3 and start over again.
    Of course you can adjust calories a little more than 200 to what suits you.
    The median here is your base of 1200 but your constantly changing keeping your body guessing on intake each day.
    Good luck.
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    Clearly Irrational blue9steel's Avatar
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    Pretty much any time I stopped losing weight it was due to some sort of food tracking problem.

    1. I wasn't counting something
    2. I wasn't measuring how much I was consuming or not doing it accurately enough
    3. The numbers I was using for something were wrong
    4. If it's none of the above then it means my TDEE had dropped due to losing weight, which is sad, but happens

    Generally if you stall, it's a good time to review your diet logs and figure out what occurred.
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    On my way! wevie's Avatar
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    Originally Posted by Farley1324 View Post
    How tall are you?



    Fasting is essentially just a tool to help restrict total calories. Total calories in for the day, each day, is all that matters here.
    Exactly! It really doesn't matter when we eat as long as it's in a deficit. At your weight and age without knowing your height and activity level I'd guess around 1400 calories a day.

    To repeat what others are saying, you absolutely need to account for each calorie you consume IF you think you you're eating that 1400 (or whatever you calculate) and still aren't seeing results. It could be you're tracking great all week and one big cheat meal kills the entire week's deficit. Perhaps you're drinking several cups of coffee a day with cream and sugar added which could easily add up to 300 or 400 calories a day. I once knew someone that couldn't for the life of her lose weight after a certain point. Turns out she was eating peppermint candy all throughout the day (maybe 20 pieces a day). The little round ones and three pieces added up to 60 calories.
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    Registered User Kaycock3's Avatar
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    Thank you. I have started really counting everything but I dont reach 1200 most days. I'm 5'4 and go to the gym 4-5 days a week. Do I need to eat all those calories or less? I think this is were I'm struggling, not knowing to eat less or more and cut carbs or eat them. Thanks
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    Originally Posted by Kaycock3 View Post
    Thank you. I have started really counting everything but I dont reach 1200 most days. I'm 5'4 and go to the gym 4-5 days a week. Do I need to eat all those calories or less? I think this is were I'm struggling, not knowing to eat less or more and cut carbs or eat them. Thanks
    There are a lot of unknowns here...how long have you been "stuck" at your weight while tracking 1200 intake? What are you doing in the gym/how much or long? What is your current composition (you can estimate body fat % by comparing yourself to charts or pictures online).

    You really should take some time to read the stickies in the Nutrition forum. Determine your TDEE for an *estimate* of how much you need to maintain weight at your current stats and activity level. After this is known, decrease calories for a target and monitor progress. Also, use common sense...the body has limitations so be prepared for your weight loss goal to take some time. A 1 lb. per week rate of loss would be 20 weeks to hit your goal and that is 500 calories per day deficit from your TDEE.
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