weight loss plateau, Tips on breaking it? thanks :)

Fit4Life0901

Hi! So I have been at a plateau for the past couple weeks. I am down to losing my last 4 pounds. I have been really proud of the progress I have made. I am female, 5'1 and a petite build. Currently I am 106.3 and 21.8% body fat. I workout at the gym 4 times a week doing cardio( rowing, elliptical, running HITT) I switch it up. I also weight lift with weights I can only get about 8-10 reps in. I have started adding whey protein to my diet for pre and post workout recovery. My diet is healthy and I try to log everything I eat. I eat lots of fruits and veggies, greek yogurt, smoothies with whey protein, chicken, fish, whole grains,salads etc. I may just be gaining muscle and losing fat at this point and maybe thats why the scale doesn't want to move. Any advice, tips on getting body fat percentage down and breaking a plateau that would be great!

cosmo_momo

Weigh your food If you haven't already been doing this, it should help.

doingItIn2012

Sounds like you are doing great. Believe or not I took a week off working out but continued to eat healthy and I lost the most weight I have lost in a week the following week. I think my body was very fatigued and the rest helped the intensity for my workouts that following week.

kimny72

2 weeks is not a plateau, it is perfectly normal to have a couple of weeks here or there where you don't lose. Also when you are so close to goal, you should be only losing @ half a pound a week or so, which is easily masked by water retention. And also you will never be consistently 102 lbs no matter what you do, your weight will always wiggle around 5 lbs or so naturally.

If despite all of that, hitting that number is still really important to you, you need to stop "trying" to log your food and get meticulous. Weigh everything, log everything, make extra sure you are choosing accurate entries in the database, and be super patient!

And once you get there, don't sweat the day to day changes in your weight. Sometimes you will gain a couple, sometimes you will lose a couple. Personally my alarm goes off if I find myself 5 lbs higher than my "happy" weight and stay there two weeks straight. Then I get super serious about logging and sticking to my workout schedule until it starts heading in the other direction

Fit4Life0901

Thanks everyone for your support and advice

cosmo_momo

From advice from other posters on this site, this website is super helpful for being accurate, especially when weighing everything. http://ndb.nal.usda.gov/ndb/foods

LKArgh

You are trying to get at the lower level of healthy weight for your height, and to make sure this weight is muscle. It is not going to be easy, and it will be slow.