Frustrating Results : What I am doing wrong ?

H

hash2015

New member
Hello Masters !

On 1st March 2015, I was like 129Kgs (284lbs). I started to do some exercises and start dieting. I am on a high protein low carb low sodium diet and this is my diet for the last 60 days.

March was a good month and I managed to drop my weight to 123kgs about 6Kgs lost. However, in April 2015 - numbers are not so good and I only managed to drop 2Kgs. Even though on a very strict diet plan. I do cardio (details below) 30 minutes 5 days a week. I tried to do some more but this is what I am doing barely.

  1. Warm up with Jogging/Jumping Jack/High Knees
  2. Burpees (10 Burpees) x 2 sets
  3. Squats 30 times x 3 sets
  4. Pushups 20 times x 3 sets
  5. Mountain Climbing 30 times x 2 sets
  6. Elbow Plank 1 minutes x 5-6 times
  7. Side Planks 30 Seconds each side x 4 times
  8. Crunches 30 times x 4 sets
  9. And some others.

I ate about 1500 calories a day and drinking about 2lites of water and may be 1 liters of Skimmed Milk Tea.

Now the problem is that, in April, my weight keep getting stuck. First it stuck at 123ks for about 10-12 days, then it reduced to 121-122kgs. Now Today its the 15th day and my weight is continuously 121.5 - 122kgs.

Not sure what I am doing wrong. Please guide me what I need to do in order to make my weight not to get stuck so much.

I know that weights drop gradually, but if you are over 100kgs, it drops fast and as you continue to drop it, the process gets slower. In my case, its just get slower in its 2nd Month.

Please Help !

Regards
HZ

==================
Other & Medical Details:
==================
Age : 36 years
Job : Stationary (I am a programmer)
Height: 5ft 9In (175.26 cm)
Weight: 121.5kg (268lbs)
Diabetic: YES
HBA1C : 5.9 (May 2015) - No medicines
Cholesterol: YES
Cholesterol/LDL : 212 / 151 (May 2015) - No medicines
 
It is likely you did nothing wrong. This is a why you shouldn't weigh yourself every day or give it that much attention. This can cause stress and negative stress can harm the body. You probably lost fat but gained lean muscle tissue. Muscle weighs more than fat. In theory you could lose 2 pounds, but gain muscle AND decrease fat which equals to a higher number lost. Example... you can be 190 starting and drop to 175. You added 10 pounds of muscle, but you've also lost 25 pounds of fat. Your work out routine is great but you're going to gain muscle doing that, and that's what you want also. Also you should consider changing your routine. You don't want your body to adjust to the work out and render it not as effective. Also you're diabetic and at your age metabolic slow down has developed for ten years already. It begins by age 25 and can be as much as 2-4% but usually it's 1%.

I doubt you did anything wrong, it's just you've lost fat and have begun replacing it with muscle. Try changing your work out a little bit. But don't quit, you're doing great. You can do this. I started out a little heavier than you so I can relate to what you've got going on and where you're starting. Welcome to the forum.
 
Are you taking progress photos? Don't be too caught up on the number body composition is the real goal. Keep doing what you're doing for another month. If your weight is at a stand still and body composition is still the same, drop another 100 calories.
 
Hi,

Thanks a lot for all your replies - they are really very very supportive.

@dudeitstime

Yes I understand that we should not weigh frequently. I am not considering my daily results as I know it fluctuates based on what I have ate, drink and how much I worked out / sleep quality etc. But if I compare 15 and 20 and 30 days results even they aren't very much welcoming.

What would you suggest my routine/workout be ?
Is my water intake ok ? Some one told me to take at least 4 liters of water. I tried that and my weight jumped to 123 for 2 days.

@BeHappyWMe
As per calculations etc - I am below 600-700 calories of my maintenance calories (RMR + Exercise - Food). Also, if I ignore the weights - this month my waist, hip, chest, etc adds 0.5 inches.
 
There are going to be weeks where you don't see a number change but the body itself has changed. Just how it works sometimes. Don't get discouraged on the number. You've made great progress and will continue to do some amazing changes. Even I hit what you might consider a wall, even though my weight didn't change, I had body changes. I think your water intake is fine, guideline wise it is suggested men 3 liters, women 2. But what you're doing is fine either way. I think you should continue your exercise program, but every couple of days do something drastically different. Keeps you from getting bored and body adapting to it. Maybe bike around. Youtube a Taebo video. Swimming. Just something to break the monotony. Anyway, keep it up, it gets easier from this point on.
 
Hello there,
First off well done with your weight loss so far... unfortunately weight loss isn't linear and tends to stall for periods of time before another loss is realised. On average though you've lost approx 1.7 lbs per week which is within the guidelines of being safe and sustainable so don't beat yourself up... your doing well.

A quick point to note though which is gonna cause significant plateau is the fact that your starting calories are way to low, too soon. This means that you'll hardly be eating anything when you need to bring your calories down to continue to lose weight or your going to have to do an insane amount of exercise. The body adjusts to getting by on a given amount of calories thus stops losing weight, therefore in order to resume your weight loss a further reduction is needed. In time your calories will be below 1000 per day which is way too low for someone weighing 120kgs.... This isn't sustainable. Consider resetting your daily calorie intake to nearer 2200 - 2500 as this will give you somewhere to go in the future and i would ditch the litre of milk and tea.

Hope this helps
 
@gym_pat

Thank you for your reply. Actually Milk+Tea is Skimmed Milk Tea, and I drink about 4-5 cups daily.

Moreover, yes I do understand that weight loss is not linear. However, I am on this weight (121-122kg) and this is now about 22 days since it was last reduced. So this is making me upset. Sometimes it even cross 122 and gets near 123kg.

Calories intake - actually 1500-1600 calories are suggested for me for 2 pounds a week weight loss. I am diabetic - and my muscles are not very strong so I get tired so soon. Cant really do tough exercises and easily get tired after 20-25 minutes of Cardio.
 
You'll build more stamina the longer you continue, don't worry about how long and focus more on the technique, you'll be fine. I feel your pain about hitting walls, in the early process the body has to adjust to what is going on. I'm sure you will drop some weight soon. I guess the one thing not covered here is what are you eating in a typical day? One thing I would suggest if you want that number to change, I'd say aim to incorporate more metabolism boosting foods into your diet for a week and see if that is more helpful.
 
From yesterday, I started to walk on treadmill (6km/hrs) for 20-30 minutes, it burns some additional calories - like 160-200, I feel so much tiredness and fatigue in my legs. But it seems that worked as today my weight hit 120.5kg (WOW - I am happy again). Let see how it goes will post here in a week.

As for the daily intakes this is what I am doing:

Typical Breakfast
1) Egg Whites boiled (3-4 eggs) - No Yolk as I am trying to control my cholesterol without any medication. As medicines slow down weight loss process.
2) 1 or 2 Slices Brawn Bread - Some times Multi Grain Bread
3) Some times I take Low Fat margarine made from Sun Flower OR Olive fat. Say 1 table spoon of that.
4) Milk Tea with Splenda

Mid Snack
1) Any veggie + fruits juice, most of the time, its Apple+Carrot+Beetroot+Lemon and sometimes I add OR replace Spinach and Bittergourd
2) Home made Oatmeal flour pencake or muffins (1 or 2) - this is not regular say 1 or 2 days a week

Lunch
1) A bowl of Salad
2) Grilled/Baked Boneless Skinless chicken - Lean Meat (150-200grams)
3) If not NO. 2 - then I take 1 cup of Stir Fry Vegetable in Canola/Olive 1tsp Oil and some times take 1 brown bread slice
4) OR I take cooked lentils
5) I am planning to add/replace Kidney Beans here

Evening Snack
1) Milk Tea with Splenda
2) Some 10-12pcs Almonds / Figs / OR 1 slice of brawn bread with low fat margarine

Dinner
1) Roasted / Grilled / Baked Chicken
2) Sometimes Salad
3) Yogurt with Ground Cumin (half a cup) (Some times) OR I consume sauces that I usually make at home like BBQ Sauce, Balsamic Sauce etc etc.

Night Snack - I usually work late night at home
1) Milk Tea with Splenda
2) Any sugar free cookies / wafers etc. 1 serving

As per some calculations - I need about 1500-1600 Calories a day.
 
Wow ! Feeling good today !

On a weight that I never seen in the past 3-4 years. 119.9Kgs ! WOW !

Somehow under 120kg mark !
 
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