how to beat plateau

ritaluna1387

i already opened my diary

funchords

ritaluna1387 wrote: »

i already opened my diary

No, it's still not open.

blktngldhrt

It might be open to friends but not to everyone. Try the public setting.

ritaluna1387

ok now i opened it

missiontofitness

ritaluna1387 wrote: »

I cant seem to lose any more weight. How did you guys get passed your plateaus??

First, getting a food scale at the beginning of this journey was key. I log everything more accurately now.

To get over a five month stall I had (part of which I did intentionally maintain), I also lowered my calories by 100. Turns out I was eating too much. Try adjusting your calories 100 at a time until you start losing again. Give it 2-4 weeks between lowering by 100.

Also, if you are depending on MFP burns, don't eat back all of your exercise calories. They tend to be overestimated, and you may be eating more than you need.

And finally, make sure you're eating enough! Net a healthy amount per day after exercise, preferably over 1,200 per day net.

Good luck!

logg1e

You're not weighing your food accurately, so the plateau is probably due to the fact you are eating too many calories.

missiontofitness

ritaluna1387 wrote: »

ok now i opened it

Just saw the last few entries in your diary. Glad I said the above advice.

500 calories a day is not enough. You need to be eating far more than that. You hit your goals other days, but there's many entries well under 1,000.

logg1e

How come you're not eating dinner on the 500 cal days?

ritaluna1387

Sometimes i forget to log in foods that's y its coming out less than 1000. like yesterday I only logged in breakfast and lunch

malibu927

You're eating more than you think.

To beat it:
-buy a food scale
-weigh everything you eat, even prepackaged items (because yes, they can come up higher as well)
-LOG EVERY SINGLE THING YOU CONSUME. In the past week you have no dinner logged four times. Everything, even oils and butters used for cooking and drinks that aren't water, should be accounted for.

logg1e

So, you're not logging everything you eat, and when you do log, you're not doing so accurately?

ritaluna1387

i try to go back to write the blank spaces. i use my laptop and i don't know how to go back to the previous day

malibu927

Do you have a smartphone? You can download the app and log from there. It's extremely beneficial if you're away from home.

missiontofitness

ritaluna1387 wrote: »

i try to go back to write the blank spaces. i use my laptop and i don't know how to go back to the previous day

Click the arrow in your diary to the previous day. You can edit from there.

wmpottsjr

Do a google search for "zig zag method." It is a time tested method to break plateaus. In a nutshell, your body thinks it is starving so your metabolism starts shutting down. If you eat well above your needs for a day or so, your metabolism will begin using fat again on low calorie consumption days. So, 5 or 6 days of calorie deficit followed by 1 or 2 days of calorie excess per week is a good schedule.

queenliz99

wmpottsjr wrote: »

Do a google search for "zig zag method." It is a time tested method to break plateaus. In a nutshell, your body thinks it is starving so your metabolism starts shutting down. If you eat well above your needs for a day or so, your metabolism will begin using fat again on low calorie consumption days. So, 5 or 6 days of calorie deficit followed by 1 or 2 days of calorie excess per week is a good schedule.

Nope, just better tracking of intake is all you need.

suevand

The good ol' treadmill.

suevand

ritaluna1387 wrote: »

no i don't track my food with a scale. like when i eat oatmeal i just go by the serving size on the box

A serving on the label is like the serving on pet food labels. These companies want you to eats lots and buy more of their product.

When I have rasin bran cereal for breakfast, I don't pour one cup but only 1 quarter to half a cup.

ritaluna1387

ok i went as back as i could on my food journal

KeriA

Find out what your BMR and you TDEE is and eat between the two. If you have been eating below your BMR continually you may be on a false maintenance level. If so you need to reset things for a while by eating at your TDEE and get back to a true maintenance level. Then start eating between your BMR and TDEE. Weighing your food wouldn't hurt.

ritaluna1387

@ KeriA i found a TDEE and BMR calculator on IIFYM.com and it calculated my BMR as 1446 and my TDEE as 2178 but i don't know what it means

queenliz99

1446 is what you get if you are comatose and 2178 is your maintenance level

ritaluna1387

sorry still don't understand. so I should be eating 2178 calories a day??

queenliz99

Maintenance is what keeps you at the weight you are now. From 2178 subtract 15 to 20% to lose weight.

ritaluna1387

ok thank you

queenliz99

ritaluna1387 wrote: »

ok thank you

TheNoLeafClover

I'm going to repeat what many others have already said:
1. Start logging consistently. This means logging everything you consume, everyday.
2. Buy a food scale. Weigh everything, even prepackaged foods.
3. Eat at a reasonable and healthy calorie deficit.

If you do all of these things, you will lose weight again. If, after giving it time, you still aren't losing, then it's time to reevaluate again and see a doctor.

Lourdesong

Agree with just about everyone. You need a scale and you need to be more diligent and precise in your logging.

Don't use generic or obviously useless entries, e.g. Generic - banana - 1 serving. What does an entry like this even mean?

The more reliable entries are those entries that don't have an asterisk "*" or "generic" or "homemade" preceding them.

The most reliable entries of all are those you create yourself. (assuming that creating as accurate of an entry as possible for your own good is your intent)

Measure solids by weight, and liquids by cups/spoons. Peanut butter isn't a liquid.

Some people measure single-serving prepacked items, like that a single serving bag of Cheetos is the weight the bag claims it is, but I don't go that far. You can though, it can be good practice to become more diligent and precise.

Unknown

This content has been removed.

Sued0nim

You're eating too much

You aren't weighing your food or logging it

It's not a plateau, you're just eating at maintenance (and no that's not the 1400 you guess you're eating)