Why has my weight loss slowed

FrancineDesign

Hello everyone! Id like some advice on why my weight loss has slowed quite a bit.

My starting weight was 97kg and so far ive lost almost 10kg so im around 87kg. For the last 3 weeks ive been at 87.9kg and only today its dropped to 87.6kg I use to be losing 1kg a week.

Ive been reading about my options and wondered if i should do some of these things such as ,

changing my exercise. (atm ive just been on the stationary bike, should i try running?)

uping the intensity ( so 2 mins fast and 2 mins rest insted of 1 min fast and 2 mins rest on the bike)

Uping my calories so often (atm im on the lowest 1200 and yes i know that is low and can be bad long term, so like a cheat meal to shock my body and get the weight loss going again because my body is getting too use to the amount of food ive been eating for last month)

or is it nothing to worry about and i should just keep going doing same stuff?

Thanks guys

earlnabby

A three week stall is not unusual. It is a good time to check and make sure that you are doing everything right like your weighing, measuring, and logging. Sometimes we start to get a bit loosey-goosey in our measuring and end up eating more that we think. If You are doing everything right, don't worry about it. The stall will end. Some have had good luck switching things up a little, like eating your biggest meal at a different time of day or switching up your exercises and the time of day you do them. Evidence is anecdotal as to whether that actually works, but it may make you think you are helping and give you the incentive to keep going.

I have had 3 stalls (2 for 3 weeks and one for 4 weeks) and they all ended. The four week one was partially my fault but the other two happened even though I was doing everything right. All 3 ended with a little "whoosh" where I had a week of larger than normal losses, then back to my regular schedule.

Stalls happen. Stalls end.

zoeysasha37

I've had that happen to me as well. Here's what I did, make sure your food weighing is accurate. Weigh everything you consume. Log it accurately on here. Don't eyeball anything, just weigh it.
I realized that I was not logging as accurately as I should've been.

malibu927

What they said above. Make sure your logging is as accurate as possible. If you aren't using a food scale, you'll probably want to go out and buy one. Also don't forget to make sure EVERYTHING is logged, including condiments on sandwiches and oils used in cooking, as they can add up pretty quickly.

FrancineDesign

Thanks guys! yeah i have food scales that i use. My mum gets annoyed that i use it at the dinner table lol But yep, logging my oils and sauces etc. Ill just keep going and see how it goes and wont worry unless it continues for another few weeks.

earlnabby

francinejones7 wrote: »

Thanks guys! yeah i have food scales that i use. My mum gets annoyed that i use it at the dinner table lol But yep, logging my oils and sauces etc. Ill just keep going and see how it goes and wont worry unless it continues for another few weeks.

Do you take your measurements? Sometimes a stall is just a stall in what the scale registers, but your measurements continue to go down. A true plateau is at least a month with no change in weight OR measurements and rarely happens if you are eating at a deficit.

TimothyFish

You can almost count on staying at the same weight a couple of weeks, from time to time. As long as you keep following the process, you'll see the results on the scale eventually.

Francl27

I always stall for 3 weeks before my period and lose a bunch of weight the week after it ends.

spzjlb

Really good advice here - helping me, too.

However, I just want to say that there is no evidence that a "cheat meal will shock your body into losing more weight". I wish it were true, but it is not. On the other hand, a day when you are more relaxed about what you eat can make things easier in the long run simply by relieving a bit of stress. I just don't want you to have the wrong idea.

FrancineDesign

Ok Thanks. I never thought about my period. I have been bleeding for a few weeks now because of my body getting back to my birth control because i forgot it once around 6 weeks ago maybe they could be contributing. I have seen my doctor btw i just have to wait it out. I will also take measurements Thanks. I have a few written down before i started so that will be cool to see.

zoeysasha37

francinejones7 wrote: »

Ok Thanks. I never thought about my period. I have been bleeding for a few weeks now because of my body getting back to my birth control because i forgot it once around 6 weeks ago maybe they could be contributing. I have seen my doctor btw i just have to wait it out. I will also take measurements Thanks. I have a few written down before i started so that will be cool to see.

While switching around birth control,I retain water. This is absolutely fine and goes away on it's own. Just keep weighing foods and logging accurately and wait it out

mizzlarabee

francinejones7 wrote: »

Hello everyone! Id like some advice on why my weight loss has slowed quite a bit.

My starting weight was 97kg and so far ive lost almost 10kg so im around 87kg. For the last 3 weeks ive been at 87.9kg and only today its dropped to 87.6kg I use to be losing 1kg a week.

Ive been reading about my options and wondered if i should do some of these things such as ,

changing my exercise. (atm ive just been on the stationary bike, should i try running?)

uping the intensity ( so 2 mins fast and 2 mins rest insted of 1 min fast and 2 mins rest on the bike)

Uping my calories so often (atm im on the lowest 1200 and yes i know that is low and can be bad long term, so like a cheat meal to shock my body and get the weight loss going again because my body is getting too use to the amount of food ive been eating for last month)

or is it nothing to worry about and i should just keep going doing same stuff?

Thanks guys

All of the above advice is good. You could also try a refeed and see if that helps. A refeed isn't the same as a cheat meal, and takes a bit of calculation to figure out, but it helps raise your leptin levels if you've been in a deficit for a long time. A really quick explanation is you increase your overall calories for the day by about 20-30%, and allot these calories to your carbohydrate intake -- I also like to lower my fat and protein by about 5-10g. A good day to a refeed would be on a heavier workout day or a day before a high volume day.

FrancineDesign

Wow so much good advice thank you!

I just took some measurements and ive lost 6cm on my bust
24cm on my waist and
3cm on my hips

idk if this is good for 10kg loss so far. Still feel like my body isnt shrinking fast enough and i get frustrated as ive decided to change my life yet my body is not responding like id want it do as i dont want to weight as much as i do anymore.

mizzlarabee

francinejones7 wrote: »

Wow so much good advice thank you!

I just took some measurements and ive lost 6cm on my bust
24cm on my waist and
3cm on my hips

idk if this is good for 10kg loss so far. Still feel like my body isnt shrinking fast enough and i get frustrated as ive decided to change my life yet my body is not responding like id want it do as i dont want to weight as much as i do anymore.

Amazing! A 10kg loss is great progress and you should be super proud. I know it's easy to get caught up in thinking about where we want to be, but just remind yourself of where you have come from. I'm sure your body looks very different than when you started. Like people have said, just be patient with the process and understand that sometimes your scale weight will be stagnant for a few weeks but that doesn't mean you aren't still progressing. I took weekly pictures so that I could see the visual changes from week to week. It's great to look back through them and see how much I've changed

FrancineDesign

Amazing! A 10kg loss is great progress and you should be super proud. I know it's easy to get caught up in thinking about where we want to be, but just remind yourself of where you have come from. I'm sure your body looks very different than when you started. Like people have said, just be patient with the process and understand that sometimes your scale weight will be stagnant for a few weeks but that doesn't mean you aren't still progressing. I took weekly pictures so that I could see the visual changes from week to week. It's great to look back through them and see how much I've changed [/quote]

awww thank you so much