weight loss plateau

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rachefate
rachefate Posts: 12 Member
in Health and Weight Loss
Any tips for beating a weight loss plateau?
I seem to lose 5kg and then get stuck on one weight for 6 months or so before any more budges. I want to just consistently be losing!

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  • arditarose
    arditarose Posts: 15,575 Member
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    Get consistent with your logging. Pick a deficit that is not too extreme that you can adhere to. You've been eating at maintenance if you haven't been losing for months.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
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    Opening your diary or sharing a little more information about your diet might help people to spot what could be wrong. Otherwise, these are my really general tips:

    1. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

    2. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

    3. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

    4. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

    5. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

    6. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

    7. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs. This is especially important as you get closer to your goal weight and your loss tends to slow down.

    8. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.
  • pearlheidi
    pearlheidi Posts: 59 Member
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    rachefate wrote: »
    Any tips for beating a weight loss plateau?
    I seem to lose 5kg and then get stuck on one weight for 6 months or so before any more budges. I want to just consistently be losing!

    I'm having same problem

  • malibu927
    malibu927 Posts: 17,565 Member
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    pearlheidi wrote: »
    rachefate wrote: »
    Any tips for beating a weight loss plateau?
    I seem to lose 5kg and then get stuck on one weight for 6 months or so before any more budges. I want to just consistently be losing!

    I'm having same problem

    Read the posts above by @arditarose and @diannethegeek

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