Vets still trying to lose - what are your macros?

[katesuccess 990]

Hi folks. I've searched the boards the past few days and can't find anyone posting this anywhere recently, so sorry if it's a re-ask of an old question for everyone.

I'm almost 2 years out from VSG, lost 130 lbs and then this winter have gained 25 (gasp!) back and am working really hard to lose again. Problem is, I'm not able to. I really want to re-lose my stupid gain, and then get the remainder off and get to goal.

My current macros are 1300 calories, ~150 g Protein, 50 g carbs, 50 g fat

I'm working out with weights 45 minutes three times a week and generally active otherwise.

Been here doing this two weeks now, and no loss! Help?!? What are you all doing in terms of macros and general exercise?

[Georgia 2,911]

I'm almost six years out. Lost 100 reached goal in 7 mo. Kept off about 3 years. Regained 27 lbs. lost it with 5:2 intermittent fasting and very clean eating. Kept that off another two. Now have lost 18 since Jan of the same 25 regain. . It can be done. I'm on 1000 a day low carb with two day lower around 500-700 cal. If I eat more than 1350 a day I WILL gain. My problem is junk!! It CAN be done and pretty easily once you start losing again but you have to be really really conscious of what goes into your mouth and When. try to give yourself at least 12-16 hours after last meal of day and the first of next.

[AvaFern 3,516]

I am 2.5 years out. I hit goal 11 months ago and fluctuated within 1-3 pounds for the first 6 months. I then thought I could eat junk food and I gained 7 pounds, which then took me 2 months to lose. I have since spent the last three months back to where I was before, fluctuating within my comfort zone- 1-3 pounds around my goal weight.

I am not exactly a model dieter. I eat anywhere from 1000-1800 calories a day generally in whatever I want, however "whatever I want" is generally chicken, crackers, and granola, lol. I don't eat sweets, fried food, or anything that has oil or major sugar mostly because it makes me really sick. I used to workout everyday, however since I've been at goal I don't have to workout a lot to maintain where I am. I also think that I lost a lot of muscle, so when I do workout I pretty much instantly start gaining weight, so I'd rather be skinny than strong, which is totally a bad thing to say, but whatever, I'm me, lol.

The only way I don't gain weight is by weighing myself every single day. I write down my morning weight on three scales (1 has big pretty numbers, one syncs with MyFitnessPal, and one is a Tanita with fun metrics, so that's why I have three). I log my food into MyFitnessPal everyday. My allowed fluctuation over my goal of 129 is up to 132.8, and as soon as I see a 133 on a scale in the morning, I pay extra attention to what I eat the next day or two and I drop back down to the 130 range. Consistent vigilance is the only way I can stay thin and having accepted that my scale is a daily part of my life, I now embrace the fact that it's mean little morning reminder when I ate badly is what keeps me at goal.

[TheNewSusie 471]

I'm in the same boat... Over 3.5 years out and was 10 pounds from goal and gained 20. Trying to lose 30 pounds and maybe another 15. Ugh! Been working hard doing the IF thing and nothing in two weeks! Trying to lose this extra weight so I can plan on getting pregnant. My husband and I are ready but I don't want to blow up! [emoji45][emoji53]

[CowgirlJane 14,261]

How on earth do you get 150 g of Protein?

It's only been two weeks - are you well hydrated? Are you minimizing late night eating.

[katesuccess 990]

Thanks folks! It's helpful to hear how you're doing it @@AvaFern and your skinny/strong made me smile! I may be closer to the opposite, but I sure understand it.

@@CowgirlJane - your posts are always so on-target I love reading them, so I appreciate the question. I get 150g Protein in with a morning Protein shake and then several small meals of mostly Protein and some veggies the rest of the day. I don't do many carbs, and no bread/rice/pasta/potatoes and trying like heck to stay off sweets. They're my worst downfall.

I'm getting in about 60 ounces of Water a day, though some days I know i'm closer to 50 or 70. I know two weeks isn't a lot to go on, though I've seen results sooner than that my first year between plateaus, so I wondered what the rest of you did.

My trainer has better background in nutrition than either of my nuts did in the WLS process, so I'm doing these macros based on her advice and my docs original long term plan for his patients.

just call me impatient and no-where-near-goal!

[CowgirlJane 14,261]

Ok, thanks for the clarification. My mind says you should be losing with that info so I would be impatient too. If you aren't measuring everything, maybe do that just to confirm. Double your Water - not kidding - that seems to be one of the things that can kick you out of a "stall" I feel like all I consume is Protein and veggies and it is a banner day when I hit 100g so hats off to you.

Here are some random thoughts...

I assume you just started the strength training....when you first start lifting your body can hang onto Water. It isn't really a problem except for that b#tch the scale.

Hope you measured when you started because wouldn't it be exciting to see tape measure improvements!

I found that high intensity interval training jump starts the metabolism. I do sprints on a spinning bike since my knees can't take running. Kick boxing (at least my class) was a HIIT routine too.

This probably won't fit with your trainer's plans, but intermittent fasting really works. I think one reason is it keeps the body guessing, but that is more my own idea than any kind of fact. There are downsides to intermittent fasting for some people.it took me awhile to figure out, but it was triggering anxiety. I do a modified version that doesn't seem to do that.

So I am 4years out and last year I did get 10# over goal. It took forever but I am under goal again. I have noticed that lately my weight jump alot more than it used to...either that or my scale is going wonky. Could it be your scale?

[OKCPirate 5,323]

For those who are confused by the term "interment fasting" click here: http://authoritynutrition.com/intermittent-fasting-guide/

It's not a bad system, but I've used it in the past and I really feel a lack of energy on the fast days.

You might want to consider playing with your workout routine. Switch to a HITT system.

http://blog.sme.sk/blog/3928/155928/GibalaIntervalTraining_2008.pdf

[katesuccess 990]

Thanks both of you! Good ideas. I'm cut-pasting in here @@CowgirlJane so I can answer your email. We both think towards the same things, clearly!

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I assume you just started the strength training....when you first start lifting your body can hang onto Water. It isn't really a problem except for that b#tch the scale.I started weight training when I was first approved to after surgery, so well on my way now, and I do like it.

Hope you measured when you started because wouldn't it be exciting to see tape measure improvements! It will be eventually I hope, but to compare now to where I was 25 pounds ago is pretty depressing right now. It may be a little while before I can measure how bad it is--but I will, if nothing else for reference point. Good idea.

I found that high intensity interval training jump starts the metabolism. I do sprints on a spinning bike since my knees can't take running. Kick boxing (at least my class) was a HIIT routine too. I was doing that for a while with a treadmill, and I think didn't keep it up long enough. I'll put that back into my routine and see if it helps.

This probably won't fit with your trainer's plans, but intermittent fasting really works. I think one reason is it keeps the body guessing, but that is more my own idea than any kind of fact. There are downsides to intermittent fasting for some people.it took me awhile to figure out, but it was triggering anxiety. I do a modified version that doesn't seem to do that. I think I remember reading a post of you doing the 5:2 plan in modified version, no? It's a good one to pass by her (trainer) and see. She does some switch up days as she preps for competitions, which seems a similar principle. I'd sooner do that than go back to sub-800 calories per day. That was awful. I'll read the link you added, @OKCPirate - thanks.

So I am 4years out and last year I did get 10# over goal. It took forever but I am under goal again. I have noticed that lately my weight jump alot more than it used to...either that or my scale is going wonky. Could it be your scale? I noticed the same thing, so got a new one a month ago--didn't exactly qualify as 'retail therapy' but I like being more sure of it's accuracy. I'm better weighing daily usually, but she's convinced me to try doing it weekly for a while and see if it helps me feel less lousy about that number every day. I may have to hide the blasted thing to keep from using it though!

Thanks again - I really appreciate your knowledge and willingness to think things through and post.

[erp 2,016]

My macros at 3 yrs out:

I count calories and use a macros calculator to set my fitness pal goal. Trying to get off the last 5 lbs of holiday binging. I lift 3-4 days a week.

[erp 2,016]

P.S. I changed my workout entries on MFP to 1 calorie so that I don't eat back my exercise calories or have it inflate my macros.

[Babbs 14,681]

@@erp

So how many calories is that a day?

[erp 2,016]

around 1300-1400

[erp 2,016]

[VSGAnn2014 12,992]

@@erp ... how / where are you eating all that Fiber? I have NEVER gotten 42 grams of Fiber in a single day.