My Weight Won’t Budge
I’ve been working hard at losing weight for about 8 months to a year now. I run or get in some form of training nearly every day. Based on every calculator I use I’m supposed to be burning about 2500 calories for my height, weight, age, and training. I’m eating about 1400 calories a day. I log my eating on an online log and feel I’m accurate in my logging. In the beginning I lost weight fairly easily with this. Now my weight just won’t budge. I really feel like I eat everything I’m supposed to; I don’t cheat; and I exercise like crazy. What the heck is going on?
This is one question no one ever likes to hear my answer. I don’t think you are eating enough. I feel your body has gotten used to being in this calorie deprived state. I suggest looking at your diet log a little more closely. Are you sacrificing any particular macronutrient? Most often I find such a diet to not only be calorie deficient, but carbohydrate deficient for your high cardiovascular exercise lifestyle.
I suggest to first increase calories. You may fear this at first thinking that you will gain weight. Just add the calories slowly. Actually even just taking a few days off from exercise may have a similar effect if you would like to do that as well. If your diet appears to have enough protein (about 10-15%) and enough fat (~20%), then focus on adding primarily carbohydrate calories. Choose good carbohydrates such as adding a slice or two of whole grain bread, a piece fruit with yogurt, or add dried beans to dishes and salads. Gradually increase in calories by 100-200 calories every 5-9 days until you start seeing a weight loss trend again.
I often hear of people feeling bloated from such a diet change. This may be in part because you’ve limited carbohydrates in the past. You may retain a little extra water. This feeling should eventually pass. I wouldn’t be surprised if you even notice an increase in energy level and potentially improved performance in your daily training.
The other suggestion I have is to switch up your routine by eating more variety in foods. I see many people with long term weight loss goals that stick with the exact same foods for months and months because it’s what worked in the beginning. Aim to eat a diet rich in variety. When you eat the same foods day in and day out you limit the variety in nutrients you get from the diet.