Plateau- help!

Jasdramaqueen

Hi all,

I have struggled with emotional eating/bingeing for a long time but am finally facing and working on my demons and have lost about 9lb.

I am now hovering at a weight where it's easy to slip but I really don't want to! My goal weight is another 7lb lower and I know I can do this.

However, given that it's a minefield just getting successfully through the day without bingeing, I find it incredibly disheartening to see that the scales don't move.

I am exercising, weighing foods, eating plenty and have even cut out the diet coke (not for weight loss reasons, I was just drinking too much of it!)

I know it's different for everyone but for anyone who has reached a plateau, how long did it take before you saw results and do you have any suggestions as how to break it?

I am determined to reach my goal weight and 7lb isn't so very much...I would like to avoid the whole 'not losing anything, might as well eat what I want and then gain it all back' cycle.

Many thanks indeed!

LivingtheLeanDream

How long since you last lost ?

When you have only 7lbs to go you have to be realistic and realise that loss will be slower - you should ideally be aiming for 0.5lb a week, this helps to preserve losing muscle along with the fat loss.

Some people find they can be eating right and not lose every single week, for me when I was in losing phase my loss happened every third week.

Don't get disheartened, if you are accurately tracking your calorie intake all will be well. Keep up the good work.

courtneyfabulous

How long has your weight been stuck? Have you recalculated your daily calorie goal for your new lower weight since dropping 9 pounds?

Jasdramaqueen

Thanks for your responses! Been stuck about 2.5 weeks so not that long at all in the grand scheme but long enough for me to get frustrated! I haven't recalculated the daily calories but will check in on this- if it helps, all the better!

queenliz99

What is your height and your goal weight? When you are on the last little bit of fat loss, it goes much slower. You need to get accurate with your intake.

Jasdramaqueen

I am 5'3 and want to get to 138.6 lb (9 stone 9 lb). I'm pretty diligent with accuracy/ logging but if it's going to take longer to get that last 7 lb off, then maybe I will take a longer term view- ie, see where I am in a month.

peaceout_aly

Jasdramaqueen wrote: »

Hi all,

I have struggled with emotional eating/bingeing for a long time but am finally facing and working on my demons and have lost about 9lb.

I am now hovering at a weight where it's easy to slip but I really don't want to! My goal weight is another 7lb lower and I know I can do this.

However, given that it's a minefield just getting successfully through the day without bingeing, I find it incredibly disheartening to see that the scales don't move.

I am exercising, weighing foods, eating plenty and have even cut out the diet coke (not for weight loss reasons, I was just drinking too much of it!)

I know it's different for everyone but for anyone who has reached a plateau, how long did it take before you saw results and do you have any suggestions as how to break it?

I am determined to reach my goal weight and 7lb isn't so very much...I would like to avoid the whole 'not losing anything, might as well eat what I want and then gain it all back' cycle.

Many thanks indeed!

I reached a plateau in a different way. I was working towards gains and basically my routine became too repetetive and even though my strength was building, the muscle was not being challenged enough to grow. I incorporated some new accessory moves in addition to my basic heavy lifts and then got my motivation and growth back. Maybe try drinking more water, a different work out, some new foods.

courtneyfabulous

Yes try recalculating calories and be prepared for slow loss. You also may find you'll lose only at certain times of the month. For me I gain a little or plateau at certain times of the month and then a bunch of weight comes off in the span of 1 week or so towards the end of the month. If it's only been a couple weeks it's not a plateau yet- you need to wait at least a full month. Try comparing your current weight with your weight exactly 1 month ago, rather than your weight yesterday or last week. A lot of it is hormonal for women so it's better to track that way which sort of helps see through the effects of water retention/hormonal cycle.

CSARdiver

At 2.5 weeks you are likely just in a normal weight fluctuation. Focus on other non-scale gains and stay positive. Don't get frustrated and think marathon over sprint. You are establishing long term habits that you will hold for a lifetime, not just hitting some random goal weight and then quitting.

Spliner1969

Standard stuff applies here, someone will likely post the obligatory flowchart soon as well. But 2.5 weeks is just long enough to start to say 'hmmm....'. Most of my plateaus lasted no longer than a couple of weeks, but it sounds as if you don't have a lot to lose. When you get close to your goal weight it becomes very important to be extra careful at logging and you may need to push yourself a little harder exercise-wise (assuming you are exercising).

Some suggestions:

1) If you're not using a food scale, get one. Measure everything in grams if possible, oz if not. Be selective about the entries you choose in the database, make sure it's an accurate entry and/or use the bar code on pre-packaged foods.
2) Watch your sodium intake; it really has nothing to do with overall loss, but water weight gain can mask loss that may be happening in the background.
3) Re-adjust your calorie goals. Re-Run the wizard every 2-5lbs you lose because your calorie requirements will go down with your weight. Generally I do this every 5 lbs of loss, but when you get close to your goal every little bit helps. Try other sites like iifym.com and make sure you're getting an adequate amount of protein for the level of exercise you're doing.
4) Even during the holidays, log everything. If you go over, fine, do some extra exercise prior or after the holidays to make up for it, but watch what you're eating, you can easily find yourself being 2-3 lbs farther from your goal after the holidays.

Good luck!

LivingtheLeanDream

It's not a plateau at 2.5 weeks...6 weeks would be different. You'll see a loss happen yet so keep up the good work

Jasdramaqueen

Thanks all!

trigden1991

2.5 weeks is not a plateau. As others have mentioned; the last few pounds are the slowest as your deficit should be lower.