Struggling with the last few lbs

M

motivate_me

0
I've been trying to burn fat for a very long time with what seems like little effect. I am 5'0, female age 27. Last September I weighed 120 lbs and Ive brought that down to 105 lbs. My clothing size has gone from a 7 to a 3. But to be honest, I don't NOTICE a massive difference...my belly has remained more or less the same and this could be the reason why it seems like I haven't really made much progress. I also bloat really really easily and often end up looking much fatter than I actually am.

I'm vegetarian and try to eat healthy. Healthy eating happens 60-70% of the time. Sometimes I indulge and eat things like fries or chocolate. I'm pretty conscious of daily nutrition requirements and try to stick to getting adequate amounts of things I need.

I work out maybe 5 times a week. 3 days I do a mix of strength training and cardio (1.5 hrs) and 2 days just cardio: running usually, for about 30-40 mins.

What am I doing wrong? What could I do better? I feel discouraged thinking that even 15 lbs hasn't made a great difference...visually I still have a long way to go before looking fit and toned.
 
You're not doing anything wrong.

I'm pretty sure half of it is psychological and you perceive yourself as being "fatter" then you really are.....you're likely one of those gals who proclaims you need to lose fat and everyone is like "what are you talking about"?

The other half is that your bodies genetics just don't want you to be a supermodel stick-figure, so you've sorta found your happy-place in terms of weight. Given your height & weight, it sounds pretty good. My wife is the same height and she's pulling-in around 128, given your weight, it's rather difficult to imagine your really as bad as you suggest. Some pics might be in order and we could probably best evaluate things if you were, say...in lingerie. Strictly for evaluation purposes. :) But seriously, some pics would help.

In the end, we're told it's calories in vs. calories out....but I too have the same issues as you. I exercise to what many physicians call "excessive" and I keep the calories low: progress is very slow and all I focus on is what's left to accomplish.

The exercise is good for you and will certainly aid in burning calories, keeping the metabolism up and other health benefits. Beyond that, you probably need to get really mlitant about your caloric intake. When people start keeping a journal they often find they reduce calories for the realization that they'll have to record what they're eating. Here are my realizations:

Food contains way more calories then you imagine

Your body can get-by and run with much less food then you imagine

Exercise is something your body can adapt to and doesn't burn as many calories as you think

By keeping a food journal, you'll be shocked at how much more you eat then you think you're eating

As you approach your goal, it becomes exponentially harder to make progress; progress slows as the body adapts & fights to do what it wants.

Rock singers & actors generally don't make good parents


It sounds like you're only going to make progress by changing the equation....are you willing to exercise more and/or eat even less? Cause that's what it probably boils down to.
 
ahaha i'll look for some bathing suit pics. it's pretty bad considering the amount of exercise i do.

i have a food journal and it helped me notice the little things that were typical of bad eating habits. the problem is, i'd have one day where i just ate complete crap and then didn't want to write it in, and now have just avoided the food journal for the last week or so. :(

this can't be my happy place weight wise lol. i used to be stick thin when i was a kid, so "bigger" is not in my genes. i'm still too pudgy for this to be it.
 
yeah i know...i really try hard sometimes, but you know those friday nights at the bar with your friends and that huge plate of nachos in front of you? :(
 
Yeah, I've learned that drinking invitess cheating. I have to avoid the drinking to avoid the food cravings and opportunities to go with it. It seems like my willpower goes out the window when it comes to that!!

Maybe you could try a "moratorium" for awhile...identify the behaviors that are making you eat poorly, take time out from engaging in those behaviors until you get your bod where you want it to be, and then, afterwards, let yourself enjoy...with moderation, cuz by then you won't want to give up your progress! (really long, run-on sentence there...sorry!)
 
yeah i'll try...its hard tho bc almost every outing with friends involves opportunity for drinking and bad eating. in terms of drinks i only drink wine or vodka cranberry/orange juice. so it's not TOO bad. just the food stuff that i have to monitor.
 
Less typing, more scantly-clad bathing suit pics! :D

So kidding with ya....

You've at least taken the first step in realizing in yourself that you're not happy with things. And hey, if you think it's hard now, wait another decade or two and see how easily you gain weight and how near-impossible it is to lose it. I gain weight just looking at commercials for restaurants! :drooling1:

Discipline....you'll just have to make a committment to take a stand. But let me ask you something....would you take all the time to immaculately build a really nice house and then just burn it to the ground? Of course not...so why spend the hard-time working-out, exercising and eating less then you want...only to turn around and ruin it all? You really have to decide; if you're going to do this all the way or submit to classic weight-gains that most people succumb to. I'm not saying we don't fall off the bandwagon now and again....you just have to stay clean (like GG said) 90% of the time.

(insert motivation speech here)
(insert joke here)
(salutation)

-BSL
 
Okay..motivate me>>>Lets write a very long post piece, to give you something to ponder when you are done:


Getting to sub 10% body fat (or dropping the last few pounds) can be problematic, but it doesn’t have to be, if "the mind adjusts" along with the "adjoined bodily adaption's".

Never look through "stained glass windows". Keep your vision clear, your enemy near, your assets in gear, and your goal will appear.

(Chillen)



The body is: The Ultimate Adapting Master:​


Dont learn about bodily adaption: Mentally strapped and you get trapped.

Do learn about bodily adaption: Weight loss is tapped and plateau's are scrapped


Some dieters and exercisers tend to forget that the body, though having no mind, knows practically everything that happens to it and will adapt and overcome nearly anything it experiences through its design intention; its designed to survive.


Chillen's perception of weightlifting palm calluses, may you never look at them same again:

Let's take a look at a weight lifter; look at their hands. If they do not wear gloves an extraordinary adaption process is taking place rather quietly. Overtime calluses develop. These calluses are the bodies adaption mechanism in action in clear view of the weightlifter. This adaption process is taking place because the body is recognizing the demand placed on the palm of the hands, and improves its cell division process by adding more skin cells to the effected area to toughen the skin.

If the weight lifter wears gloves there is no reason to adapt. If the weight lifter doesn't wear gloves, there is a reason for the body to adapt. This analogy is an essential element to remember in fat loss and muscle growth.

Perception is a key weapon in one's knowledge search. While the example of palm calluses may appear to be a rather simple and normal process, and discarded by some, but what one doesn’t realize is that a similar adaption process is continually occurring inside the body when one diets and exercises for fitness. The body adapts and overcomes nearly all demands placed upon it. It does not matter where, when, how, or who; it knows and consequently, it adapts.

It will adapt psychologically, physically, biologically, and emotionally (to name a few), all the while the mind is the separate unit being affected and effected by them. These aforementioned feedback mechanisms from the body have to be correctly filtered, through correct knowledge and application of this knowledge. It is this feedback that can doom many to personal goal failure.

Correct perception of this truth will awaken one's soul within their goal.

Having "some" body fat is essential, and by its very design the body knows that body fat is essential to its survival and health.

Some simple facts about fat and muscle growth:

1. Physical activity isn't required for fat tissue growth, one can literally just eat and do nothing. Activity level is lower than calories consumed--in a simple sense, and assuming the person has a healthy body composite.

2. Physical activity is required for muscle/strength growth-post youth-growth period. One cannot just eat and do nothing. Calories DO NOT "necessarily" need to be in a surplus (as this will largely depend on the person and their prior history of diet and activity-think new to diet and fitness gains), but it will eventually lead into surplus requirement for optimal muscle growth.

It is just simply easier to put on fat tissue than it is to put on some muscle tissue, IMO. (Though I know some that have difficulty on putting on good weight).

Its logic really: Muscle tissues are designed for physical movement while fat tissues are not designed for physical movement but rather a biological energy provider for movement, living function, and some organ cushioning purposes. Muscle tissue is the movement provider while fat tissue can be the energy provider and reserve place to get it when energy runs low. The body will prefer to go to its sugar stores and fat tissue stores for energy when in deficit, but will go to the movement providers if the situation presents itself.

Therefore we have the body's desire to use its sugar stores, body fat, and as a resentful (and sometimes purposeful) act, its muscle tissue (which are more nutritionally dense) for survival, and its based upon its clear and defined ability to adapt and overcome internal and external stresses it is experiencing.

With this in mind, it should be "no surprise" that when body fat drops to sub 10% (or something applicable) that the body will begin to fight and resist one's efforts. The body recognizes that the fat reserve is getting low--and if one acknowledges its design intention, this is going to leave the body with few alternatives to deal with deficits (energy shortages), and bring in some new biological adaption techniques to the framework in the attempt to hold on to its critical fat reserve.

It is fundamentally critical not to put a blanket on everyone, because what they have been doing and not been doing can play a critical role on the decision applied on what to do.

For example, a person A with a rather high body fat, used to a rather high calorie content, low activity level, and dependent on gender and body weight will have a higher calorie need to maintain. When a person then "changes" calorie consumption and activity, the body's adaption process kicks in real strong (when applying simple "basics")--because of the prior history of adapting to what has been applied before.

The strength of the adaption process in this situation can vary person to person, but its generally very short as the body will adapt rather quickly to this new stimulus.

In this situation, the fat tissue is not in limited quantities, the activity level gives the body a reason to get stronger when comparing its previous level of activity, and the calories consumed are markedly different than what the body---had previously adapted to. All of these ingredients add up to something very positive when applying some simple basic techniques. It is very similar to the calluses of the hand scenario I talked about at first. First the changes are not scene by the naked eye--but over time the bodily adaption process is visually scene.

Therefore, the bodily adaption process can depend to a large degree what the person had been or had not been doing in diet and fitness.

Lets take this to another perspective:

In our economic society, it isn't normally considered a good fiscal year unless there is a profit made from one fiscal year to the next. The body's adaption process is sort of like that (perception is key). In order for the person to profit the person has to give the body a reason to function away from wanting to stay the same and likewise personally profit:

For example, lets say a person B has been dieting for long periods of time and has very low body fat. Lets say his MT Line is 2500, and he has been running deficits around 1800 (or for example, just barely above biological calorie function level). Lets say this person has been doing this calorie activity for about 8 weeks and has been experience some weight loss. In addition, lets assume he has been progressive in fitness activities, but the level of activities are relatively unchanged or are constant in nature.

This is a breading ground for unique bodily adaption--as it doesn’t NOT take long before the body adapts to external and internal stressed applied.

Part Two NEXT

Chillen
 
Part two:

The body will adapt to the same level of activities and calories. It will lower certain internal mechanisms (to survive)--and still meet the demands placed upon it. In other words, the body adjusts (to survive certain things it covets), and will still keep it fat stores it personally prizes.

Some get to this point and get frustrated when fat loss progression stops because they do not really understand what is taking place. Just like a business may have to change strategy to bring about a business profit, so does the diet and fitness exerciser--one must adapt to bodily changing conditions, as one just took place.

Simply, one has to do more to get more in a situation like this: Since the body adjusted to the calories, the calories have to change. Since the body adjusted to the activities one has to adjust this to bring about additional change. And, it can be a function of manipulating both interchangeably. If this does not take place, and everything remains the same, there will be no change, as the body has no reason to change from its present course of adaption. One has to steer it and give it a reason without thinking it needs to provide internal mechanisms to survive, and keep its fat energy store it so strongly covets. This is the reason why body fat loss sub 10% can be so difficult to some:

1. When body fat is severely low, the body covets fat energy stores and believes its essential to its survival.

2. The body adapted to calorie and activity levels and made adjustments to survive and will make it difficult to lose additional fat tissue because of (number 1), and this adaption process. The body can become very lethargic and energy efficient in an effort to stay alive. This one of the primary reasons why the body will convert other macronutrients when deficient in another macronutrient. Its adapting. Its adapting to a shortage to meet living demands and other demands placed upon it.

Lets expand on the macronutrients for a moment within Person B: Isnt true that IF one were to attempt to do a low carb (or KETO) in this type of situation, this would be a MAJOR change in the internal consumption environment? Answer: Yes. The body adapts by a macronutrient conversion process, and if one were to manipulate activity at the same time (properly) this is a change that COULD bring forth additional fat loss. Thus the POWER of knowing about body adaption.

To continue fat loss within this type of environment one has to attempt to remove the survival mechanism, adjust their calorie consumption (and/or macronutrients, with knowledge on how), and activity levels accordingly to develop additional fat loss below 10%. While we cannot provide a blanket for all, this situation has been experienced by a lot of persons, and I am one of them.

I have been successful, in getting sub 10%, by recognizing the essential adaption issues that really applies to all of us--in varying forms one way or the other. If you have read some of my rather long posts on myself (and for other members) you should see that I love to manipulate calories and exercise together. I have preached that this is a power combination and has no equal. This power combination is served with a groundwork of tools to work with: 1. The Diet Journal, 2. Weight Training Journal, and 3. A Personal Diary(mental thoughts, etc).

(Chillen)



May everyone fully grasp the bodily adapting mechanic we all possess! Open up the mind--let it unwind--BABY!
FEEL ITS THUNDER! It will never let you go under to blunder. I promise.




Much peace and happiness to all of you each and every day of your life!


Best wishes to you!




Chillen
 
Great read Chillien. Really appreciated that long piece even though its directed to motivate_me. I've pretty much reached a plateau and this article helped me understand a bit more on adaptation. Time for some drastic change >.<
 
thanks for the replies guys, esp Chillen...that was a great post. i'm trying to lower my carb intake in favour of protein but this is made harder by me being vegetarian. beans are a good substitute but i can't eat much of them nor too often bc they make me bloat ridiculously. (i know beans have a funky effect or two or most people, but for me it's limited to serious bloating: like i look like i could be a couple months pregnant. )

ok here are 2 pics from july 01 weekend (drunken camping trip: hence the plastic glasses in the middle of the day). the first pic i attempted to do a crop and ended up w me beside a big pink block instead.

so the places where i'm having the most trouble getting rid of fat are apparent: love handles, belly (lower, especially) and legs.
 

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And yet another hot/fit babe in great stunning shape claiming to need to lose a few more pounds.....

I'm sure you needed to hear that. :D

Good luck and ROCK ON!
 
motivate_me said:
thanks for the replies guys, esp Chillen...that was a great post. i'm trying to lower my carb intake in favour of protein but this is made harder by me being vegetarian. beans are a good substitute but i can't eat much of them nor too often bc they make me bloat ridiculously. (i know beans have a funky effect or two or most people, but for me it's limited to serious bloating: like i look like i could be a couple months pregnant. )

ok here are 2 pics from july 01 weekend (drunken camping trip: hence the plastic glasses in the middle of the day). the first pic i attempted to do a crop and ended up w me beside a big pink block instead.

so the places where i'm having the most trouble getting rid of fat are apparent: love handles, belly (lower, especially) and legs.
Click to expand...

You are beautiful.

I have no other words.

Best wishes

Chillen
 
I am going to have to agree with both "He Who Curls Bicycles" and Mr Chillen. If you want to improve, maybe work on adjusting the makeup of your diet. Perhaps some weight training might give you some muscles to add to your build, and more importantly give you satisfaction. But to be quite blunt ... you are allready smokin.
 
awww thanks guys, that's really sweet. maybe the pics are a little deceiving though, it's hard to see lower belly fat/love handles in shorts...

chillen, i meant to post this question last night. if my body is fearing loss of its low fat reserves, won't a low caloric intake just continue to be a problem? like, body senses low calories coming in and works even harder to conserve fat, as now it has confirmation that the fat stores are needed? would it make sense to consume MORE calories so that the body uses those, and then through exercise: muscle mass is created? (hope this makes sense the way i wrote it)

I used to pay more attention to fat grams but now I watch overall carb intake more than worry about fat. like if i make pasta for example, which i did last night...i'll only eat 1/2 to 3/4 cup actual pasta, but won't really measure/count the veggies that i mixed with pesto or olive oil or cheese etc. is that a bad habit?
 
motivate_me said:
thanks for the replies guys, esp Chillen...that was a great post. i'm trying to lower my carb intake in favour of protein but this is made harder by me being vegetarian. beans are a good substitute but i can't eat much of them nor too often bc they make me bloat ridiculously. (i know beans have a funky effect or two or most people, but for me it's limited to serious bloating: like i look like i could be a couple months pregnant. )

ok here are 2 pics from july 01 weekend (drunken camping trip: hence the plastic glasses in the middle of the day). the first pic i attempted to do a crop and ended up w me beside a big pink block instead.

so the places where i'm having the most trouble getting rid of fat are apparent: love handles, belly (lower, especially) and legs.
Click to expand...

:luxlove::luxlove:;)

What love handles and belly? I see a very nice bod.
 
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