Just logged back in. Down from 124.7 KG in July to 98.7 this morning.

[tfcmagpie]

Not been on a lot as I have been away. I was happy with my weight loss and also with my running. I am now running three times a week and do a Parkrun each Saturday.

One thing I have noticed though is that my body has got used to being around the 98.1 to 100 KG mark and refuses to loose any more weight.

I have to say that I am aware that people are saying I look unwell and that I should stop here. I want to go on. The BMI says I need to get down to 72 KG (long way) and I am not sure about that.

Each day I register my weight and count calories, however my body in the last two weeks is fighting back and demanding more?

Advice please.

[Hidden]

Well done on losing what you have you have come a long way - perhaps you need to maintain for a while before trying to lose any more.

I am not medically trained and I do not know your build, height age etc

What calorie range are you eating? Are you feeling hungry?

[IndigoBlue61]

Good morning tfcmagpie and good to see you 😊

That’s a lot of weight to have lost, Wow! I shall update your weight loss badge with pleasure 😊

26kg is almost 4 stone which is quite a rapid loss in just 4 months. It’s quite possible your body is saying enough! This can happen and is not unusual, especially if you are running.

There are a few things you can do to beat a plateau, check your calorie target, change the type of foods you are eating, mix things up exercise wise etc There is an interview in Useful Resources you may find helpful. But it may be you need accept a slower weight loss now you are smaller, 1-2 lbs or 450-900 g a week being considered normal.

However, I would also look at other non scale victories, use the tape measure or clothes size, and general fitness levels. I have been the same weight for over a year but I’m wearing a dress size smaller and have lost inches all over 😊

Good luck!

Anna

[Tiggerr]

You've come a long way tfcmagpie . Huge respect.

Firstly, don't worry about other people's point of view and do what's best for yourself. My OH still hasn't accepted my weight loss (too scrawny) and I could still lose a few more kgs if I wanted to.

Is that the NHS BMI calculator that you used. I only ask as your calorie intake requirement will probably have reduced since your journey started, and that will show you your new cal levels.

Of course it could boil down to motivation. Sometimes our brains 'chill out' when we're feeling good with how far we've come. Motivation you will find here in spade loads if you stay regularly tuned in

I hope you find a way forward.

[MrNiceGuy]

Although you ought to be commended upon the loss of over 4 stone in as many months, a feat that has no doubt greatly improved quality of life, it’s also a lot of weight to lose in a comparatively short space of time.

Through a mixture of calorie reduction and running regularly, depending upon the size of the daily deficit, it’s possible that considerable amounts of existing muscle mass have been lost alongside that of excess adipose tissue, particularly since friends/colleagues have begun to comment that you appear unwell.

When maintaining a calorie deficit, it’s natural to lose some muscle mass, but if daily intake remains insufficient to sustain BMR (basal metabolic rate) at the very least, the body will begin to break down muscle into basic amino acids (gluconeogenesis) to maintain its existence, which can present itself in the form of a gaunt appearance.

If daily intake isn’t sufficient, your increased level of endeavour (running) will simply exacerbate the issue, as the body seeks to find the energy needed.

Moreover, if considerable amounts of muscle mass have been lost since July, a reduction in ATP density (power) and overall strength of the muscles themselves will have occurred, which may go some way towards explaining the reason behind your recent hamstring injury and subsequent return to week 6 of C25K programme.

Given the duration of your thrice weekly runs, it’s more than probable muscle loss will have occurred, since the 40 minute mark is regarded as the point in which the body begins to break down muscle into amino acids, after glycogen reserves have been largely exhausted; endurance runners/athletes don’t simply consume quick release gels to replenish glucose and electrolytes, they do so to reduce the amount of muscle loss, while repeatedly training/competing for durations that exceed 40 minutes.

As such, if the effort of week 9 had begun to leave you feeling fatigued, even while maintaining a pace similar to previous weeks of the programme, the loss of ATP will have contributed, in addition to increasing susceptibility to injury.

To replenish lost muscle, consider a break from constantly remaining in deficit. If the daily calorie deficit has been in excess of 500Kcal for the past 4 months, the body will welcome such a thing, as a month or two is spent simply maintaining current weight, while ensuring that protein accounts for around 30% of overall intake.

I’m not entirely sure which method you currently use to calculate daily energy requirements, but consider the Miflin St Jeor equation, to ascertain BMR and TDEE:

10 x weight (in KG) + 6.25 x height (in cm) – 5 x age + 5 = BMR

Based upon current level of activity, multiply BMR by 1.55 to ascertain TDEE (total daily energy expenditure), since TDEE roughly represents how much energy the body requires from food each day to maintain existing weight.

For example, as a 37 year old male, weighing 102KG and standing at 183cm (6’0”), my body requires 1876 Kcal to sustain BMR.

Taking into consideration that I exercise on 4-5 occasions a week, which includes HIIT, running and weight training), my TDEE amounts to around 2900Kcal. (BMR x 1.55).

If daily intake for the past four months has been some way below current TDEE, a period of maintenance will certainly help to replenish lost strength. Take into consideration that a higher muscle/fat ratio ensures a greater rate of metabolism, even at rest, since muscle remains active whereas adipose tissue doesn’t.