Just wont budge!

Ok, so June 2015 I was 21.5 stone and decided to fix it.

12 months later I was down to 13 stone, 8.5 gone. Yay me! Right?

Since then I have stuck to my calorie restricted diet, I am still walking and exercising at home but I cant seem to shift these wobbly bits.

I am now almost 14 stone which I think is mostly muscles due to the resistance exercises.

Any ideas on how to shift the last (and most difficult) bit of weight would be much appreciated!

Cheers

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6 Replies

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  • Hi 01morrissonj and welcome to the forum.

    Well done on your amazing weight loss so far 😊

    Have a look at the Welcome Newbies post in the pinned posts section (right of your screen on a pc, at the bottom on a mobile) - lots of useful information in there for starting out.

    We have weigh-ins on every day except Sunday and several challenges you might wish to take part in.

    Have you rechecked your calorie allowance on the NHS BMI calculator? Eating too much or even not enough can stall weight loss.

    Sometimes eating over by 500 kcals a day and then restarting the next day can kick start the metabolism again.

    Sometimes when you maintain, you may lose inches instead, so it may be worth taking some measurements.

    Feel free to ask any questions.

    Good luck and looking forward to seeing you around ☘

  • Wow - you are amazing. I was 23 stone, lost nearly 4 since September. It is great to see people losing so much. Good luck with losing last bit, I don't have any tips for that as I am nowhere near it yet!!

  • Well done you, indeed! When I hit a plateau last year I found that I had become less meticulous in counting every calorie. I could not be bothered to weigh my food and snacked a bit...An apple here, a biscuit there... It added up. When I started calorie counting again, I broke the plateau . Good luck

  • Hello 01morrissonj and welcome to the forum.

    The duration over which the excess was lost is sensible (roughly 9-10lbs per month), so it’s unlikely that the wobbly bits are attributed to loose skin.

    As for shifting the ‘wobbly bits’ that still exist, although you’ve not expressly stated intended goal weight, I’d imagine that it’d be somewhere around where you currently find yourself.

    If that indeed proves to be the case, you need to ascertain how many calories are required to maintain current weight, based upon measurements (age/weight/height) and level of activity.

    As rightly stated by isou7000, re-assessment of your numbers may well be required, to ensure that calorie intake matches level of activity, thus providing the body with sufficient energy, while also ensuring that metabolism continues to fire.

    Equally, the quality of food consumed will also have a bearing on the ability to shed those final few pounds, particularly if it’s still comparatively high in refined sugar, for example.

    Returning to numbers, since you no longer possess the amount of fat that you once did, to allow the final few pounds to be lost, calorie intake will need to be relatively close to TDEE (or maximum allowance).

    Granted, since a large daily calorie deficit can no longer be maintained, weekly weight loss will be slower than it was at the outset. However, by maintaining a daily deficit of 100-150Kcal from maximum allowance, in addition to expending calories through exercise, the level of loss enjoyed could be between 0.5-1lb per week.

    Furthermore, to allow the outstanding excess to be burned, intensity of exercise is important (think HIIT), so that the body continues to expend calories afterwards.

    It’s not something that needs to be undertaken each day (no more than 1-2 times per week), but its inclusion will ensure that insulin sensitivity levels remain raised for up to 48 hours afterwards, meaning that carbohydrate consumed is used to replenish depleted glycogen, as opposed to being stored as fat.

    When you don’t have a lot to lose, HIIT is the best way to lose those final few pounds. It doesn’t necessarily matter how it’s achieved, so long as the body’s anaerobic pathway is being exercised for up to 30-60 seconds at a time, followed by 30-60s recovery, up to a maximum of 20-25 minutes.

  • Congratulations on the weight loss. What an achievement! You've lost a whole small person, so never forget to give yourself a pat on the back for that!

    My suggestion is that perhaps you need to reduce your calories to get the weight going off again? As you get nearer your target, it is quite common that you need to do this, annoying though it is. Try cutting 200 cals a day off - top up your meals with low cal veg to keep you feeling full up.

    Muscle weight is good, actually, because it is metabolically active and helps you get about and open jars etc - it's just the fat you need to shift. So maybe you need to shift your focus from the number on the scales to how tight your waistband is? If your trousers/skirt are getting looser, you are losing fat even if the scales don't budge.

  • Thanks for the comments all,

    I am currently on 1500 calories a day walking about 4 miles a day and doing resistance exercises.

    I have noticed that I am stronger than I used to be and my waist is still getting smaller so perhaps it is just a case of perspective.

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