The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
The last 4 weeks of weight loss have not been working for me, and I'd like to air a few of the things that have been going on in the hopes of getting some advice into how I can get things better so that I start to lose again. I'm starting week 6 of OPT. The first two weeks were good--I lost 4 lbs (for me, a big deal, since I haven't shed an ounce in a year and don't have THAT much to lose--about 10 lbs. But it's 10 lbs of pure gut and thighs, I'll add.) I'm 5'4, at about 141 lbs, and would really love to get to 130.
Biggest challenge: dietary
Even though I started off really well, it's been a bit of a rough go for me and sticking with it. Not so much on getting in the workouts--but dialing in the diet. I've definitely been over my calories on a fairly regular basis. That is partly because 1. I won't make excuses--for me the biggest challenge is a caloric deficit and 2. Life has been crazy, as I've moved cities, started a new job, and, worst of all--am basically an extended house guest for the next two months as I work a temporary work contract. When I was in my own kitchen, I had no problem weighing and measuring stuff out and staying within my calories (and dropped 4 lbs quickly in the first week), but when in this living situation, I am embarrassed to weigh and measure (they don't even have a scale) in front of my hosts and only measure my food when they're not in the house. I'm trying my best, by trying to prepare all my meals when I'm alone in the house and trying to buy pre-portioned food so I don't have to weigh and measure, but it is very awkward (and not to measure feels sneaky and strange), and a lot of eating goes unmeasured. Add to that a lot of work luncheons and dinners out and it has been very hard to stick to a caloric deficit, especially with my natural tendency to have a huge appetite and eat lots (always healthy--just lots).
So due to that scenario, I have not lost since my initital drop of 4 lbs. I really don't want to give up, though, and keep focusing on my diet. According to the quiz, my cal levels should be between 1450 and 1550. Sometimes I'm in there, but oftentimes, at least 3 or 4 times a week, it creeps to 1650 or sometimes even 1850ish. I don't like this, but I'm being honest. I'm wondering if I should instead aim for a lower calorie level, say 1250-1350, so that the lack of precision I have while in this (temporary!) living situation towards my food levels might be better accounted for.
Is OPT right for me?
After listening to the "Make my body hot" mp3s, I'm starting to wonder if OPT is right for me. I'm just starting week 6 now. After listening to Leigh say that "work for the body you want", I wonder if I should modify OPT (I'm sure that question is making you totally cringe, Leigh). Basically, I have plenty of LBM. I have a lot of muscle underneath my flab. Honestly, I don't want/need bigger muscles. But I sure as hell want to drop my flab. I'm wondering if OPT's 4 strength sessions/week are too much and if I should do 2 a week and increase cardio. I'm not just saying I have a lot of LBM--I do have pipes and jutting calves and quads (for me, anyway) and am already plenty bulky. After listening to the podcasts, I'd like to start doing more stretching because I have serious muscle tension and water retention issues. I also have some hormone issues--very low estrogen levels. I've never really taken stretching "seriously" and think I need to (I also have chronic tension neck pain/headaches). Maybe I should 2 strength sessions a week and do 2 yoga classes a week. I always thought that that was just my body--lots of bulky muscle, but after hearing the podcasts I'm hopeful that maybe lots of dedicated stretching might lean it out a bit.
Anyway, I'm really hoping Leigh weigns in on this question, but I'd be happy to hear anyone's advice/suggestions. I'm also sticking to OPT unless I have a good suggestion to migrate otherwise, even though I've been disappointed wtih my half-assed approach. I'm already planning on starting OPT over again when I finish (and by then I should be in my own apartment again and in much more control of my food).
I know Leigh also says: STOP OVERTHINKING it and well, maybe I'm doing that too.
I'm by no means an expert, but I would say that there's a good chance that the stress of the move and being in a temporary living situation isn't helping you out, either. I would stick to the caloric levels that you have been aiming for and just try to do better about hitting them. Since you're stressed, I could see maybe switching out one or two of the OPT workouts for yoga or something like that (but then you're not really following OPT). I think instead that I would keep OPT as it is, keep the calorie levels where they are supposed to be, and then focus really hard on adding some stress relieving/relaxation time to your day. Focus really hard on getting enough (and good sleep). Try to focus on resting and being calm. Make sure you're getting your water in...
I would try those thing and just stick it out as you try to get resettled in your new living situation. Since you have so little to lose, you might just have to stick it out longer, too.
__________________
"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
The last 4 weeks of weight loss have not been working for me, and I'd like to air a few of the things that have been going on in the hopes of getting some advice into how I can get things better so that I start to lose again. I'm starting week 6 of OPT. The first two weeks were good--I lost 4 lbs (for me, a big deal, since I haven't shed an ounce in a year and don't have THAT much to lose--about 10 lbs. But it's 10 lbs of pure gut and thighs, I'll add.) I'm 5'4, at about 141 lbs, and would really love to get to 130.
Biggest challenge: dietary
Even though I started off really well, it's been a bit of a rough go for me and sticking with it. Not so much on getting in the workouts--but dialing in the diet. I've definitely been over my calories on a fairly regular basis. That is partly because 1. I won't make excuses--for me the biggest challenge is a caloric deficit and 2. Life has been crazy, as I've moved cities, started a new job, and, worst of all--am basically an extended house guest for the next two months as I work a temporary work contract. When I was in my own kitchen, I had no problem weighing and measuring stuff out and staying within my calories (and dropped 4 lbs quickly in the first week), but when in this living situation, I am embarrassed to weigh and measure (they don't even have a scale) in front of my hosts and only measure my food when they're not in the house. I'm trying my best, by trying to prepare all my meals when I'm alone in the house and trying to buy pre-portioned food so I don't have to weigh and measure, but it is very awkward, and a lot of eating goes unmeasured. Add to that a lot of work luncheons and dinners out and it has been very hard to stick to a caloric deficit, especially with my natural tendency to have a huge appetite and eat lots (always healthy--just lots).
So due to that scenario, I have not lost since my initital drop of 4 lbs. I really don't want to give up, though, and keep focusing on my diet. According to the quiz, my cal levels should be between 1450 and 1550. Sometimes I'm in there, but oftentimes, at least 3 or 4 times a week, it creeps to 1650 or sometimes even 1850ish. I don't like this, but I'm being honest. I'm wondering if I should instead aim for a lower calorie level, say 1250-1350, so that the lack of precision I have while in this (temporary!) living situation towards my food levels might be better accounted for.
Is OPT right for me?
After listening to the "Make my body hot" mp3s, I'm starting to wonder if OPT is right for me. I'm just starting week 6 now. After listening to Leigh say that "work for the body you want", I wonder if I should modify OPT (I'm sure that question is making you totally cringe, Leigh). Basically, I have plenty of LBM. I have a lot of muscle underneath my flab. Honestly, I don't want/need bigger muscles. But I sure as hell want to drop my flab. I'm wondering if OPT's 4 strength sessions/week are too much and if I should do 2 a week and increase cardio. I'm not just saying I have a lot of LBM--I do have pipes and am already plenty bulky. After listening to the podcasts, I'd like to start doing more stretching because I have serious muscle tension and water retention issues. I've never really taken stretching "seriously" and think I need to (I also have chronic tension neck pain/headaches). Maybe I should 2 strength sessions a week and do 2 yoga classes a week, or something.
Anyway, I'm really hoping Leigh weigns in on this question, but I'd be happy to hear anyone's advice/suggestions. I'm also sticking to OPT unless I have a good suggestion to migrate otherwise, even though I've been disappointed wtih my half-assed approach. I'm already planning on starting OPT over again when I finish (and by then I should be in my own apartment again and in much more control of my food).
I know Leigh also says: STOP OVERTHINKING it and well, maybe I'm doing that too.
Sorry for the long post!
Though there are parts of this post that I want to individually highlight I will try to keep to a one big statement. I hope that it helps.
Here is what you know...
-You know to lose the fat you need to eat less than you are right now.
-You know that guessing and eating large varieties of restaurants and dinners isn't cutting it.
-You know that the issue of you wanting to lose weight is not something you want to make known to your personal world.
-You know that at the end of the day you aren't happy with what you look like.
-You know what you want.
-You know who you want to be.
-You know that you must have wanted it bad enough to post this message on an internet forum for help.
-You know that you need a full proof plan.
-You know you need ease.
-You know that you need fast.
-You have maintained you weight roughly with what you are doing..IE you know how to eat at maintenance.
So, now that we have all of this laid out, what do we do with it?
It would be safe to say that if you ate roughly 1200-1400 calories a day you would lose fat yes?
It would be safe to say that doing a lighter lifting program would fit your body goals yes?
It would be safe to say that choosing really "idiot proof" food intakes would be the best thing to do yes?
See, here is the thing, you obviously have a graspof what good food is. You obviously have a handle on what you should be eating and how to make healthy food a habit. It doesn't seem like you eat "bad food" all the time, you just don't eat little enough to lose the fat.
If I were you I would do the following....
*in micro machine voice* Please not in no way an actual program, I am not a doctor or giving you specific training, ie don't sue me or hold me accountable for anything. Thank you.
I would find package foods with the calories right there on the label, all you have to do is just count in your head not to go over 1200 calories (or whatever number you choose). Protein bars, tuna and crackers, individual cottage cheese, yogurts, little instant oatmeal packages, whatever. Eat that. They already counted it for you, great. Frozen dinner with veggies, go to town whatever. Try to focus on getting in your protein as much as possible and go from there.
As for training, keep it simple, move more, do a little lifting here and there for fun (fun, remember, that thing you used to have with training? Go to the gym and fuck around a little, have fun). Walk, dance, play, look at beautiful things.
OPT isn't for you. Getting the fat off any means is. Just go for it, stop overthinking, eat less, move more, and get on with your happiness.
Thank you both for the quick responses.
Leigh, you rock. Thanks for always being a voice of such sane logic. I've slowly started making the move towards the prepackaged foods, but I'm just going to suck it up and go for it as one of those things that will work in the short-term for me.
I'm going to just try to relax a bit and get in lots of stretching and really focus on the diet and try to steer clear of prescribed fitness programs for now.
I'll update with my progress...I have to stay accountable.
Leigh and all,
I wonder if intermittent fasting would be beneficial for a situation like this? Perhaps to keep her weekly calories down, she should implement some intermittent fasting? I am fascinated with the idea. Just wanted to see your opinion on such tactics for us who tend to go over our calories often and have trouble with deficits. Ive done well in the past with a little fasting myself...........
Dietary challenges and is OPT right for me?
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