>:(
I am a heavy person. I started paying very close attention to diet and started exercising more consistently than I ever have in my life. Before I started T, pounds were easily falling off. It was very satisfying and noticeable. I started T 4/4/14, and I haven't lost a pound since. It is killing me. I have upped the exercise, and my daily calories are between 12-1500, usually about 1300ish. By all rights I should have lost another 10lbs at least, and nothing. I have one day a week that I don't track and eat whatever, but I promise even on those days I am not eating enough to counter any weight loss from the other 6 days.
What gives? I don't have thyroid conditions, or other medical stuff. The only thing that changed is the T.
And as much as I love the changes and so on, I am really considering stopping it until I can lose more of this weight. For one thing, I really want to minimize my chest, and weight loss will do that pretty fast.
I will take any advice at this point. The doctor? Said just keep working at it.
I don't want to stop T.
I am so frustrated, so sad.
How are you documenting your caloric intake and exercise? How much water are you drinking? What is your current height/weight? What's your current exercise program? Cutting calories does usually lead to weight loss, yes. But it also tends to mean you're not getting enough nutrients that your body needs.
You might be building muscle, especially if you're exercising consistently. Muscle weighs more than fat, so you could easily be losing fat without seeing the scales go down, because the additional muscle pushes the numbers back up again. You could also be retaining water, which can be a side-effect of starting HRT. Drinking plenty of fluids can help minimise this effect.
Within my first 7 months on T, I put on about 6kgs of additional muscle without even trying. The scales make it look like I haven't lost any weight, but my clothes fit better and my broader shoulders and sturdier arms & legs tell the truth of why the numbers on the scale are barely creeping downwards. ;)
Please don't be disheartened. Your doctor is right: just keep working at it, and it'll balance out in good time.
Quote from: Nygeel on May 16, 2014, 09:26:36 AM
How are you documenting your caloric intake and exercise? How much water are you drinking? What is your current height/weight? What's your current exercise program? Cutting calories does usually lead to weight loss, yes. But it also tends to mean you're not getting enough nutrients that your body needs.
Using the app 'my fitness pal', to document food and exercise. I am doing a combo of both strength training and cardio. I am short - 5'3, and wide 245lbs. I am doing 20-40 minutes of cardio (which for me is a fast walk right now) 5 days a week plus a hike on the weekend. I do about 12-20 minutes of strength training (body weight, upper body weight lifting (at home with hand weights), and yoga) daily.
I would track your cheat day, just to see. How are your clothes fitting? It's very typical to have plateaus during weight loss in general.
Everything the other's has said is true. Plateau happens. You are probably building muscle mass. And nutrition makes a difference. If your cutting calories too much, your body can go into starvation mode and won't lose weight. You might work with a nutritionist. They can really help if you find a good one.
What level of intensity is that fast walk? Are your breaths deep and rapid? Are you able to speak at that intensity? Carry on a conversation?
Quote from: Nygeel on May 16, 2014, 10:47:39 AM
What level of intensity is that fast walk? Are your breaths deep and rapid? Are you able to speak at that intensity? Carry on a conversation?
I can talk but not converse, and my breaths are not over-labored. I am more limited in my leg muscles not being able to walk ss fast as my heart and lungs can perform. I get a lot of muscle cramps in my legs, and have to push through to keep going. As I keep walking I find myself automatically picking up the pace to as fast as I can go - not trying to cheat in any way. My cheat days are about 1800 - 2200 cals. I have done spot checks.
Also the walks are on my lunch hour, so I can't do too much more and still be presentable at the office all afternoon.
Samuel, I'm in a similar situation as far as working on losing weight after starting on T; I'm around 2 1/2 months on T, but I am still losing weight -- I saw my doc last week, and I've lost about 8 pounds since starting T.
I do cardio most days: I ride a bike or walk on a treadmill, and now that it's (finally!) spring I'm working in the garden quite a bit, putting in a new veg. plot, mowing the lawn, etc. As to diet, I don't count calories, but I focus on cutting portion sizes and eating a healthy diet: whole grains and legumes, lots of fruit and vegetables, and as much lean protein as I can afford (which isn't quite as much as I'd like).
I also do strength training three times a week, but my program is more focused on bulking up than yours is, by the sound of it: I use a weight bench and lift pretty heavy (5 sets x 5 reps), focusing on 5 whole-body exercises that I rotate between sessions, so that I do three in each session. (I started out by spending about 3 months concentrating on strengthening my core, the better to do squats, deadlifts, etc. without hurting myself.) I do a couple of additional upper-body exercises, and I also do planks.
I'm starting to see some additional bulk, and I think this may be why I'm also continuing to lose weight: that additional muscle does burn more calories 24/7. I should add that this is all happening pretty slowly, as I'm older and pretty cautious about not damaging my body. I think a younger person would probably see faster results with this program, but I've lost about 40 lbs in the past year-and-a-bit, so I'm pretty happy.
Hang in there! Plateaus do happen, but as long as you stick with it, I'm sure you'll see results.
I just wanted to come back on this thread and say... well done for sticking to your programme! It sounds like you're doing all the right things, and I know how difficult it can be to keep going & stay motivated, particularly when you can't go as hard or as fast as you want to. But your hard work & determination will pay off in the end.
You're doing the right thing by starting off relatively slow, but the best way to get out of a plateau is to mix things up. So give yourself a little challenge to slightly increase your speed, duration or intensity in some way every Monday, and then try to maintain that new level for the rest of the week. Then set a new challenge for the following Monday. If you're walking outdoors, see if you can mix up your routine by walking up hills, or up & down stairs in your office building or shopping malls etc. See what your environment has to offer. If you're in a gym, use a different program or a different piece of equipment to keep your body guessing.
If those muscle cramps are due to shin splints, you might be able to alleviate them by getting more appropriate shoes. Or perhaps try stretching & warming up before each walk, and stretching & cooling down when you've finished.
One other thing: think about whether you have any hidden sources of calories (particularly sugar) that you might not've considered. Carbonated drinks and alcoholic drinks in particular tend to be very high in calories, so make sure you've eliminated those (or cut down as much as possible). And look at the quality of what you're eating, not just the number of calories. As a guide, each meal should contain a portion of lean protein about the size of your palm, a portion of carbs about the size of your clenched fist, and as many low-carb vegetables as you like on the side (I particularly recommend broccoli).
Yeah, I am 38, almost 39, and working my way back up from a life of not giving a ->-bleeped-<- how I looked because it never ->-bleeped-<-ing looked right. I sure appreciate the tips. I do log any calories from alcohol or drinks, and try to over estimate to be on the safe side. This isn't a "I've tried nothing and nothing works "whine, it's a "wtf am I missing?!" Rant. I may not have been drinking enough water, I will try to double it and see if that makes a difference.
Hey! So speaking of better walking shoes, are there any men's dress shoes that could do double duty for noon time walks and be better than what I currently have?
Or is it better to just keep a second pair at work and change?
Again, any recommendations?
Keep in mind you might be loosing inches and not pounds. Get a tailors tape measure and measure around yourself every week in lots of places.
Quote from: Alexthecat on May 16, 2014, 12:46:42 PM
Keep in mind you might be loosing inches and not pounds. Get a tailors tape measure and measure around yourself every week in lots of places.
Yea I know sites like bodybuilding.com have areas where you can easily document you're measurements for free. They tell you where/how to measure each area and if you do it multiple times it will give you charts and such documenting your progress.
I'd keep a pair of trainers at work just for walking. They will be more comfortable/supportive for your feet and ankles. Also, I think its a bonus to take that minute while you lace up to get your mind in exercise mode. Good luck with all that you're doing! Your consistency will pay off in the long run.
Well, I am having the same issues atm, currently past 6 months on T. Though, I DO have hypothyroidism. But likewise, I'm gaining more muscle mass not even doing strength training and my fat stores are going towards my belly and neck. Slow metabolism as well. Aiming for spicy foods, green tea, leafy greens, etc. Organic and chemical free, and also looking out for gluten and GMO. It's not as limiting as you might think, but it takes more thought about what you shop for.
Not sure if you considered, this am pretty sure it has been considered, but it's not only about limitting the calories, but also the types of food you consume. Example, diet drinks actually make you retain weight.
On that note, there are also chemicals in certain foods (MSG, wheat gluten) that seem to make people retain weight. It's one of the worst epidemics right now and why so many are overweight and can't seem to get it off. And... actually carbs, your brain needs a certain amount, and are necessary for your diet, but it's all about the type of carbohydrates we're considering. Breads, pastas, etc are the fast acting carbs that spike blood sugar and make you feel terrible and add on things. In fact, many folks might actually have a wheat intolerace and your body doesn't metabolize it as well as others. You wanna aim for more fruits and veggies. I know, you prolly heard this all before... but consider that they are NON-GMO. GMO produce seems to show that it mutates your organs and kills you slowly overtime. It's a headache to think about all of this, to actually ask "what to eat" "give me an idea meal plan" and most people want a quick fix. Suggesting you drink more water, maybe even hot water with lemon in the morning to boost metabolism, but not too much, limit sodium intake, eat more leafy greens. Green tea with lemon and some agave... etc. It might take time to adjust, and it's natural to feel hunger pains at first, because you detox from the chemicals and sugars that keep you addicted to the junkie foods. I could easily turn this into a whole novel, so gonna stop it here.
Can I get a source on GMO produce mutating organs and killing people?
Mmm, not trying to start anything and maybe the wording wasn't ideal. Maybe, rather, would expression caution. After all, it is smart to question, and probably not as smart to state something without proof. What is the proof? Could be just confliction of opinions. There are many articles out there. Contemplate possibilties, or not. To choose to believe or not to believe, that is your free will. I tend to believe in insectides & chemicals used in crops causing cancer and organ damage and/or various health risks. There can be conflicting data, as companies want to protect their hide. To each their own discretion. A few of the several:
http://www.responsibletechnology.org/gmo-dangers/65-health-risks/1notes
http://www.organicconsumers.org/articles/article_11361.cfm
http://www.globalresearch.ca/potential-health-hazards-of-genetically-engineered-foods/8148
http://listverse.com/2013/06/22/10-problems-genetically-modified-foods-are-already-causing/
http://www.raw-wisdom.com/50harmful.
Of course, I did only choose convicing articles. Their validity? Can one truly ever know without testing it oneself? As long as there is a possibility, it is safe to question what is being sold in stores. Chemicals vs organics, basically. :-\ Want me to edit my wording?
I'm in the same boat. I cut my calorie intake to 1200 a day and upped my physical by a ton and the scales just kind of hover here and there. At 3 months on T and as though I haven't noticed my weight dropping I'm noticing I have more upper muscle mass. I can easily pick up my kids, I can physically see my breast mass shrinking just a bit/shifting even. I can see more defined muscle in my upper arms ect. My butt actually has shrunk a little.
You're most likely gaining muscle and loosing some fat as the T starts to work in. I've heard from a lot of guys the first year can be tough and not as easy to shed pounds because your muscles are switching over to lean muscle ect. Just keep working at it. Trust me, it'll be way worth it in the end. You'll be beefier on top and start to notice things shifting around as time goes by.
(I'd like to add I'm also 5'3" 200lbs and stuck with an hourglass figure atm)
Ah, Hex...we are almost twins then... And can suffer together. I have really considered stopping T for a few months and trying to drop the weight rapidly, and then pick it back up when I am down to abt 200 or so. I am 247 right now, and 5'3.
I don't know if I should do this or not, because I really feel so happy on it, but I need, NEED that drop in weight for my knees' sake and so men's clothes fit me better. How long do you think it would take for the T to stop its effect and let the weight go?
And if this is stupid, please say so.
Not stupid at all. It really boils down to if your mental state can handle the coming off ect. Of course changes will slow down/stop, some will stay and so on. As far as weight loss goes, it boils into individuals metabolisms and metabolic rates ect. You could try and speak with a nutritionist first before getting off T to see if they could provide you with information on how to start a balanced food intake that would help speed up your metabolism so you start seeing some physical results a bit faster.
It never hurts to ask ya know? And even better, never hurts to give something a try either. I'd give yourself another solid month. 4 weeks, modified diet, keep up the exercise and strength and see where you are. If in a month's time you still don't see any loss then it would be a question of stopping the T and trying a different route. And the only reason I say wait the four weeks is really because T gives you that extra energy as well to push yourself and so on. But I also understand your concerns with health as well. So yeah, my advice is give it 4 weeks and do a reassessment then.
In my personal experience, my metabolism went up to a male range after maybe...4 or 5 months on T. For some, it could happen even sooner. That means that 1300 calories is WAY too low, and could easily end up making your body want to hold on to weight. Even for a female metabolism, over 200 lbs, 1300 is pushing it. 1200 is the lowest and that's for people with female metabolisms who maybe only have like 10-20 lbs to lose. People with male metabolisms, especially at those initially heavier weights, just can't subsist on that.
A lot of people find that when they hit a plateau, they often break it after, or even during, a week or so of maintenance calories. It seems counterproductive as the standard formula is less calories = more weight loss, but it's often not that simple, especially after sustaining a weight loss effort for a while.
Quote from: birkin on May 18, 2014, 04:05:19 AM
In my personal experience, my metabolism went up to a male range after maybe...4 or 5 months on T. For some, it could happen even sooner. That means that 1300 calories is WAY too low, and could easily end up making your body want to hold on to weight. Even for a female metabolism, over 200 lbs, 1300 is pushing it. 1200 is the lowest and that's for people with female metabolisms who maybe only have like 10-20 lbs to lose. People with male metabolisms, especially at those initially heavier weights, just can't subsist on that.
A lot of people find that when they hit a plateau, they often break it after, or even during, a week or so of maintenance calories. It seems counterproductive as the standard formula is less calories = more weight loss, but it's often not that simple, especially after sustaining a weight loss effort for a while.
Yeah, I second this.
I'd consider your diet and how many meals per day you're eating.
My nephew just sent this article around the family (we're pretty major foodies) -- it's an interesting take on how obesity and metabolism really work; among other things, it implies that counting calories isn't that useful.
http://www.nytimes.com/2014/05/18/opinion/sunday/always-hungry-heres-why.html?smid=fb-share&_r=0
What Birkin said is great advice. 1300 kcal a day is very low. I have heard of people having success with both weight loss or weight gain by returning to a week of normal eating, then going back at it hard.
Also, hats off to you for selecting a fun, consistent workout program and staying on it. Things like hiking and yoga are easy to stick to in the long term since they are enjoyable. Something that is important to keep in mind when it comes to diet as well is, "Can I sustain this for a very long time without losing my sanity?"
Another trick is make it where you do not even notice you are exercising because your life requires it. I know this is not possible for everyone, but using your car less (I recently sold my car, and most people where I live think that's completely insane, but it will keep you in great shape), doing a ton of physical chores if you have a yard you can mow, maybe plant some trees or start a garden that you will have to constantly maintain, maybe get rid of your television if you have one, maybe pick up a side job for extra cash that involves some physical activity, etc. This way, you are exercising a ton on top of your intentional exercise. Unfortunately, sometimes even daily cardio does not help much if you have a desk job. Supposedly exercise does not completely offset time spent sitting. http://aje.oxfordjournals.org/content/172/4/419.short
I do have a desk job and with two little kids I can't ditch the car. But about 9 months ago I started standing to work, so I spend abt 2 actual hours sitting, and all the rest standing. That was the best I could do to affect that. And when I do sit, it's on an exercise ball.
I get lots of funny looks.
That's a really good idea! Unfortunately I think a lot of healthy habits make people look at you funny.
you know T doesn't always make you lose weight.
I know i started T in Febuary and I actually went up 20 lbs.
but i also grew an inch and I don't look 20 lbs heavier so i know some of it is muscle too.
try not to think too hard about the number on the scale, and more of what you see in the mirror. are you exercising, then hey probably the weight your losing in fat is being gained back in muscle, which isn't bad at all. if you feel you look exactly the same as before, perhaps cut sugars more.
sugar is actually the main reason it's hard to lose fats and whatnot i've heard. it sticks with you and is harder to get rid of.
Also something to keep in mind is that starting t often makes people retain more water weight at first. For someone who's recently started t it could definitely be that, in which case it'll go away on its own eventually. When I first started t I jumped up like 15 pounds in the first 3 months, and maybe a little was muscle but certainly not all of it. That peaked at 3 months and then I started slowly losing weight (bearing in mind that I was not eating or exercising any differently than before). It's different for everyone but that kind of thing isn't uncommon. But I'd suggest talking to your doctor if you're concerned.