Fitness Minutes: (46,204)
5,092 11/20/12 10:06 A
It took me almost a year and a half to lose the last 10 pounds. So yes, it's harder and frustrating but it makes reaching your final weight loss goal that much more amazing and rewarding. And I agree with everyone who says that you should increase your caloric needs.
Fitness Minutes: (86,042)
11/20/12 8:55 A
I would try eating more if I were you. Eating too little can be just as harmful to weight loss as eating too much. I'm pretty short at 5'2 and I eat between 1350-1400 cals and burn about 2000 cals/week. If you're taller, weigh more and exercise more you should be eating higher than that.
According to your nutrition tracker there are many days where you're eating below 1200 cals unless you are not properly recording. Whether it's eating too little or not recording properly both could be a big contributer in why progress has come to a hault or you're having slow progress. Typically, what happens to people who eat too little is that they experience fast weight loss in the beginning but it slows their metabolism (starvation mode) and causes their body to want to hold onto fat rather than shed it.
I know you said you're eating a mainly vegetarian diet but if that's the case you need to find vegetarian high protein sources because as it stands you're putting a lot into your carbs and a lot of those carbs are coming from refined sources instead of complex carbs. Simple or refined carbs will cause your GI to spike which will make your body more likely to store those calories as fat.
Some ideas would be; soybeans, tofu, quinoa, flaxseed, greek yogurt, low fat cottage cheese or other low fat cheeses (if you eat dairy), beans (great source of complex carbs and protein), legumes and lentils, egg whites (if you're allowed to have those with your diet) and nuts.
Anytime you are on restrictive diet, it should be researched properly and you should be ensuring that you are getting the missing nutrients, vitamins and minerals from cutting out entire food groups. I personally, do not agree with these sort of diets and when not done properly they can be detrimental to health and weight loss. Suppliments may be necessary to make up for those vitamins and minerals you are lacking (you should add them to your nutrition tracker to ensure you are reaching the rec. amount) like vitamin B12, omegas, vitamin D, iron, zinc and Iodine.
Yes, weight loss does slow down because you cannot create as large of a deficit as you did when you were heavier but I was still losing 2-3 lbs/week until I reached my healthy BMI and 1-2 lbs/week in my healthy BMI. Only recently it appears to be slowing down to 1/2-1 lbs/week with about 10-15 lbs left to go.
Edited by: JENNILACEY at: 11/20/2012 (09:57)
Fitness Minutes: (4,821)
11/19/12 1:51 P
Wow....I would eat more. 1200 cals a day for marathon training is not enough food. You are probably netting (food eaten minus exercise cals) 500 cals or so....which is not nearly enough to keep your body running (1200 cals is the base cal you eat if you are in a coma).
When you were heavier, your body could use fat stores to help keep your energy up. Now that you are closer to your goal weight, your body no longer has that "cushion". I'm surprised that you aren't feeling tired all the time.
I eat 1800 cals each day and have managed to lose 30 lbs so far. You may want to rethink your calorie intake.
Fitness Minutes: (108,468)
3,984 11/19/12 1:39 P
I also wonder if you are eating enough calories for Marathon training at 1200 calories a day. I would doubt that you are. This may eventually create some issue for you.
If we look a general calorie calculation:
Consider a 30-year-old woman who is 5 feet 6 inches tall and weighs 125 pounds. Her BMR = 655 + (4.35*125 lbs) + (4.7*66 inches) - (4.7*30 years) = 1368 calories. This means that a woman of her size uses 1368 calories at rest.
with marathon training on top of your daily needs you calories are likely too low for healthy training.
I am curious how you set up your target calories?
Good running and be careful out there.
PS in answer to your question, yes weight loss become slower as we get closer to our goal
Edited by: PAPAMIKIE at: 11/19/2012 (13:40)
Fitness Minutes: (66,777)
11/19/12 8:24 A
As you live your life at a caloric deficiency, the body must decide how it should compensate for the missing calories: 1. It can reduce the metabolism so that it won't need as many calories. 2. It can burn fat. 3. It can burn muscle and other lean tissue. In the beginning, it will choose to burn fat, hoping that the caloric deficiency is temporal, and soon there will be abundance of food again. This corresponds to the stage in which your body has a lot of fat and losing weight is easy.
As the fat reserves are depleted and as the time goes by, the body needs less calories; also it needs less lean tissue because there is less mass that it has to move around, so it burns some lean tissue. This also brings about a reduction in the metabolism. This stage corresponds to a reduced rate of weight loss.
Now that the body thinks this famine will never end, so it decides to reduce the metabolism further, so much that it can actually survive on the reduced caloric intake for some time. This is the typical weight loss plateau. At this stage, to further lose fat and retain lean muscle tissue, strength training is critical. Without it, the next stage in which the excess lean tissue is burned away will take place as explained below.
As the time goes on, if the caloric deficiency still continues, the body tries to make ends meet. It burns away enough lean tissue and some fat so that it can now survive with the reduced caloric intake much longer. This is where most people who practice caloric restriction for longevity operate. They tend to have small bone and muscle mass, but the metabolic burden on the internal organs critical for life is much less, and statistics on life span of many animal species show that they indeed live longer than average expected life of their species. But most people don't really care about longevity, and would rather not reach at this stage.
yes it is. The closer you get to goal weight the harder the body wants to hang on to the weight. I am close to goal and my body wants to hang on to it.
11/18/12 12:57 P
Yep, the closer you get to your goal weight, the slower you're going to lose. It can be very difficult to lose weight while training for a marathon (I've tried a number of times :) because you have to cut calories to lose weight, but if you cut them too much, you don't have the energy to train. My advice is usually to focus on maintaining your weight while training, and then after the race you can go back into weight loss mode.
I also don't think you're eating enough with just 1200 calories per day. Make sure your calories burned goal reflects the amount of exercise you're doing, and then eat in the calorie range that SP suggests. Eating too few calories will also hurt your weight loss efforts in the long run.
Hope that helps,
Fitness Minutes: (1,285)
11/18/12 12:52 P
yes.. see my blog.. same thing happened to me.
It's easy to lose weight when you're a lot overweight. As you approach normal bmi....your body becomes more efficient...
I have been working out and eating right since February and I have had great success. I have lost nearly 60 pounds and I've run two half marathons. However, I have noticed that my rate of progress (in terms of weight loss) has slowed dramatically despite my running and eating well. I am now training for a marathon and eating mainly vegetarian meals at 1200 calories per day. I still have about 25 pounds to lose to reach my weight loss (healthy weight) goal of 125 pounds. My question is is it normal for weight loss to get more difficult as you approach your healthy weight? It is frustrating because I've come so far so quickly and I wanted to reach my goal by the one year mark. Thanks for any feedback or suggestions.
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