Tips for breaking through a plateau

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beth0277
beth0277 Posts: 217 Member
in Health and Weight Loss
I've logged in close to 90 days in a row now. I've had a decent loss, averaging 1.5 pounds per week, but the last 2 weeks I haven't budged. I haven't changed anything and am still very careful measuring. With working out, I average a 700-1000 calorie deficit per day while eating 1500 calories. I thought my plateau was due to my tom but it shouldn't last thing long. Any tips for breaking through the plateau? I still have 50 pounds to lose so I definitely am not too close to my goal.

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  • JeromeBarry1
    JeromeBarry1 Posts: 10,182 Member
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    Drink more water. Just for a week, but drink an extra liter of water each day.
  • CaladriaNapea
    CaladriaNapea Posts: 140 Member
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    How are you measuring your caloric intake? How are you measuring your caloric output?

    Also, two weeks isn't that long--sometimes my body bounces around higher than I feel it should because of TOM, travel, higher sodium from eating out, or just because my body can be weird sometimes. Give it a couple more weeks to know if you really have hit a plateau.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
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    Two weeks isn't a plateau. A plateau is usually at least 6 weeks.

    Have you increased/added exercise? Had more sodium than usual? Are you going to the bathroom as regularly as usual? Are you drinking sufficient water/fluids?

    You mention the weight not being TOM related, but what about ovulation?

    Have you changed the batteries in your scale recently?

    If you're not using a food scale, now's the time to start. Cups/spoons are for liquids only.
  • beth0277
    beth0277 Posts: 217 Member
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    JeromeBarry1 wrote: »
    Drink more water. Just for a week, but drink an extra liter of water each day.

    I tried to up it this week but will definitely keep trying!


    CaladriaNapea wrote: »
    How are you measuring your caloric intake? How are you measuring your caloric output?

    Also, two weeks isn't that long--sometimes my body bounces around higher than I feel it should because of TOM, travel, higher sodium from eating out, or just because my body can be weird sometimes. Give it a couple more weeks to know if you really have hit a plateau.

    Calorie intake is measured using a digital scale. Outtake is using my Fitbit that monitors my heart rate. I understand there are flaws possible with any method, but I feel pretty good about my methods.
  • ashjongfit
    ashjongfit Posts: 147 Member
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    Two weeks isn't a plateau. Just keep doing as you are and in another 4-6 weeks if nothing has changed then its a plateau.

    Add in some moderate paced walking in addition to anything else your doing, I find that always helps me without making me too hungry.

  • SCoil123
    SCoil123 Posts: 2,108 Member
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    As others have stated 2 weeks is not a plateau. There will be weeks where you don't lose, in my experience, more frequently as you get closer to goal. I plateaued for 4months at one point even but have started losing very slowly again.

    If your logging is as accurate as possible and you are not retaining water as a result of hormones or new exercise than keep going and the scale will move again.
  • amtyrell
    amtyrell Posts: 1,449 Member
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    2 weeks is nothing relax weight loss often happens in spurts
  • kimny72
    kimny72 Posts: 16,013 Member
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    beth0277 wrote: »
    I've logged in close to 90 days in a row now. I've had a decent loss, averaging 1.5 pounds per week, but the last 2 weeks I haven't budged. I haven't changed anything and am still very careful measuring. With working out, I average a 700-1000 calorie deficit per day while eating 1500 calories. I thought my plateau was due to my tom but it shouldn't last thing long. Any tips for breaking through the plateau? I still have 50 pounds to lose so I definitely am not too close to my goal.

    A 2 week stall is perfectly normal, esp since you have been losing at a fairly rapid pace. What you were doing was working so don't change anything.
  • slaite1
    slaite1 Posts: 1,307 Member
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    kimny72 wrote: »
    beth0277 wrote: »
    I've logged in close to 90 days in a row now. I've had a decent loss, averaging 1.5 pounds per week, but the last 2 weeks I haven't budged. I haven't changed anything and am still very careful measuring. With working out, I average a 700-1000 calorie deficit per day while eating 1500 calories. I thought my plateau was due to my tom but it shouldn't last thing long. Any tips for breaking through the plateau? I still have 50 pounds to lose so I definitely am not too close to my goal.

    A 2 week stall is perfectly normal, esp since you have been losing at a fairly rapid pace. What you were doing was working so don't change anything.

    My weight goes up for a whole week before my period, and sometimes stays up for days after. Combines that with salty food and being slightly less active, and sometimes I go almost a full cycle with no loss because of ONE period. Then whoosh! The loss catches up. Weight loss is kind of cool. Have patience! This will happen often during your loss
  • Seffell
    Seffell Posts: 2,222 Member
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    Be patient.
  • ninerbuff
    ninerbuff Posts: 48,535 Member
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    Not a plateau. Small stall. Just continue. Sometimes it takes a couple of weeks just for the body to work it out itself.

    A plateau is 6 weeks or more of no weight movement IF one has been consistent DAILY for those 6 weeks. If there was any change in eating/drinking, exercise, etc., it's NOT a plateau. In fact plateaus are pretty rare if one followed everything to a T.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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