Weight loss plateau

Rosale101

I am hoping to find motivation and suggestions on how many of you were able to overcome your weight loss plateau. I am an active person who works out 5 - 6 days a week doing cardio and sculpt classes. I don't drink any soda and have watched what I ate for the past 5 months. Yet I seem to be stuck at the same weight. I would love help from anyone who will offer! :-)

diannethegeek

The most common problems we see come from underestimating calories eaten and overestimating calories burned.

Opening your diary might help to get you more specific advice if you're comfortable doing so.

You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

And there's something to be said for the fact that some people just burn fewer calories than the generic equations predict. If that's the case for you, you may need to adjust your calories a little lower until you start losing again.

SueInAz

This chart created by @lemonlionheart may help to offer some insight:



Here's a great post about keeping a food diary that might, too: http://community.myfitnesspal.com/en/discussion/10191216/the-most-important-thing-you-can-do-to-lose-weight#latest

If you still have questions, please ask.

Rosale101

Thank you both so much for the information. It's greatly appreciated!