Weight Plateau

smarland1976

Hi. I've been using My Fitness Pal since the start of the New Year and I've managed to lose 15 lbs. For the last couple of weeks I've started exercising (walking) and been eating between 1000 & 1200 kcal a day. I've not lost anymore weight. I'm not sure I'm eating enough. I am closer to 1000 than 1200 kcal a day. Advice, tips and motivation needed please. Suzanne

DemoraFairy

Firstly, 2 weeks isn't really a plateau, weight loss isn't linear so some weeks you won't lose anything, so don't worry too much about it!

Secondly, you're right, you should probably be eating more. Try not to go below an average of 1200 a day, and if you're exercising you should be eating at least half of your exercise calories back, if not all of them. Some people don't like to eat all of them back in case whatever method they're using to estimate their burn is overestimating, but you should definitely eat some of them back!

Also the body fluctuates a bit more when you start a new exercise regime since the muscles start to retain water, so that could also be contributing. Just keep at it!

twb119

Congratulations on your weight loss.Yeah,you sound like you are at a plateau.Your calorie intake is very low.Our bodies are very efficient and want to maintain the status quo.When you first cut calories it will take it awhile to adjust,but it will.Cutting too many calories puts your body in starvation mode and it will slow your metabolism to store more fat.It will also start, at some point, to break down muscle to glycogen and convert it to fat.That is why lifting weights can be beneficial.Remember, it's about losing fat not weight.Muscle is more dense and takes up less space.I was a trainer many moons and a few pounds ago.I had a client who ran 4-6 miles a day.She had been at a plateau for months and wanted to take of the last 10 lbs. to reach her goal.I told her to see me in a week and do not workout in the meantime.She freaked,"I'll gain 10 lbs.!" I said just trust me.A week later she returned closed her eyes and got on the scale.She had actually lost 2 lbs.Her body had adjusted to her routine and just that week rest period was enough to start resetting things.I am not suggesting you stop walking.Just up your calories to give your body the fuel it needs to not slow your metabolism....and incorporate some resistance training like lifting weights or using bands.Muscle burns more calories even while your sedentary.Good luck!

smarland1976

Thank you for your reply DemoraFairy. I've suspected I'm not eating enough. The problem is what I'm having is filling and I'm not hungry I'm between. I drink lots of water too l and no caffeine. I will try eating more and keep up with the exercise. Suzanne

jessiethe3rd

H20... Drink a ton (more than a lot) and see if you can break it. It has worked for me.

smarland1976

Twb119 thanks for your response. I will up my calorie intake. I use a treadmill to walk and will look to using weights on my wrists and ankles.
Jessiethe3rd I drink loads of water....bottled water and hot water and fresh lemon

malibu927

twb119 wrote: »

Congratulations on your weight loss.Yeah,you sound like you are at a plateau.Your calorie intake is very low.Our bodies are very efficient and want to maintain the status quo.When you first cut calories it will take it awhile to adjust,but it will.Cutting too many calories puts your body in starvation mode and it will slow your metabolism to store more fat.It will also start, at some point, to break down muscle to glycogen and convert it to fat.That is why lifting weights can be beneficial.Remember, it's about losing fat not weight.Muscle is more dense and takes up less space.I was a trainer many moons and a few pounds ago.I had a client who ran 4-6 miles a day.She had been at a plateau for months and wanted to take of the last 10 lbs. to reach her goal.I told her to see me in a week and do not workout in the meantime.She freaked,"I'll gain 10 lbs.!" I said just trust me.A week later she returned closed her eyes and got on the scale.She had actually lost 2 lbs.Her body had adjusted to her routine and just that week rest period was enough to start resetting things.I am not suggesting you stop walking.Just up your calories to give your body the fuel it needs to not slow your metabolism....and incorporate some resistance training like lifting weights or using bands.Muscle burns more calories even while your sedentary.Good luck!

Absolutely not, other than the lifting.

OP, two weeks is not long enough to be a plateau. It could be related to water retention from starting to exercise. Wait it out for another week or so and if you don't drop, then you'll need to reevaluate your logging to see where you can tighten things up. Also, you should be hitting 1200 every day to ensure you're getting enough nutrients to keep your body going.