I hate Plateau's
finkikin5450
Posts: 32 Member
I cant seem to get under 220 lbs! I stick to my diet, still exercising. Very frustrating, any advice?
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Replies
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Youre either eating more than you think or burning less calories excercising than you think.
Log everything precisely. Use digital food scale and weigh EVERYTHING.4 -
I do weigh everything.2
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Im guessing it hasnt been that long? I call being at the same weight even a few days a Plateau but I know thats not true, a true plateau lasts 6-8 weeks. I've been at the same weight all week and its bumming me out, but I know ill see a whoosh sometime soon so I just keep going with the routine.8
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Great news for everybody who hate plateaus! They don't eixist!
Either you're eating more than you should, or more than you think, or you are losing weight, but you think you aren't.
Set your calorie goal properly. Set a weekly weight loss goal to the closest equivalent to 1% of your total body weight. Round up if you are morbidly obese, round down if you are just overweight or normal weight.
Use your food diary, and use it correctly. Log everything that passes your lips, use the recipe builder. Weigh everything after you've picked or created a correct entry. Never leave out, forget, guess or estimate. Never cheat, never give up.
Weigh yourself regularly and consistently. Same scale, same place, same clothes, same time of day, fresh batteries. Daily fluctuations can easy mask weekly weigh-ins. At least a month of weigh-ins is necessary to decide whether you are losing weight or not. Trendweight or a similar program can help by removing some noise and give you a projected weight.
You don't have to exercise to lose weight. But if you do, eat back no more than 75% of those calories. You don't have to follow any particular diet. If you do, make sure it's a diet you like.
Weight will come off if you do this, but you have to do it for a long long time, so you have to be patient.14 -
finkikin5450 wrote: »I do weigh everything.
So, you use a food scale to weigh everything that isn't a liquid, in grams, even single serve pre-packaged foods, butter, peanut butter, mayo, bread slices, deli meats, soup, protein bars/powder? Do you weigh meats, grains, vegetables in their raw state?
Do you choose the correct database entries? There are a lot of incorrect entries in there. Scanning and green check mark entries are not necessarily accurate either.
Are you logging cooking oils/butter? Condiments? Beverages?
Have you changed the batteries in your food scale and body scale? Do you weigh at the same time under the same conditions every time? Is your scale in a level hard surface each time you weigh?
How long has it been since you haven't lost? How long have you been trying to lose weight?
What sort of exercise do you do? Have you increased or started anything new?
How many calories are you consuming? Age/goal weight/height?1 -
In addition to all the good advice about logging, you've got to remember that you're in this for the long haul and weight loss isn't linear. I just posted my numbers for the last seven days in another thread on the same topic:
187.4
186.9
186.4
185
185.5
185.2
186.7
187.5
I could get upset about gaining weight or hitting a plateau, or I could look at the general trend, which is down. The way I think about it is, it takes a while for certain numbers to disappear from my range. In July, I was regularly hitting numbers in the low 190s, dipping down to 189 on July 14, 25, and 26. I was 190 on July 28, then I didn't weigh myself for about a week. On August 6 I was 189, and I haven't had a number in the 190s at all since then. Four days ago was the first time I've hit as low as 185, and even if I'm up 2.5 lbs since then, I know by a week or so I won't be seeing anything higher than 185. Long game!12 -
Yes, I do weigh everything but liquids. Im 37, 220 to 222 lbs, 6 foot and my goal is 205 lbs. My calories per day is set at 1500 and i rarely eat all 1500 per day.0
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Also, I started MFP on May 17 2017 and I was 265 lbs if this helps...0
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finkikin5450 wrote: »Also, I started MFP on May 17 2017 and I was 265 lbs if this helps...
Hey, you've lost 45 lbs in three months. That's HUGE. Maybe look into taking a diet break - eat at maintenance for a couple of weeks, then go back into a deficit. It can be good mentally and physically to take a break, and it sounds like you've been doing a heck of a job so far.5 -
How long has it been since you've lost?0
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I second a diet break!! I recommend not crashing and eating a bunch of junk food unless you do that now within your calories.
Try eating at maintenance for a few days and then come back to your defecit. It's takes a while but our bodies can get used to the lower caloric intake, which this is supposed to prevent c:0 -
quiksylver296 wrote: »How long has it been since you've lost?
About a week and a half0 -
finkikin5450 wrote: »quiksylver296 wrote: »How long has it been since you've lost?
About a week and a half
Put on your patient pants.
Keep doing the right things, and it will happen. 5 -
I take that back, 1 week, Maybe Im just over reacting because i have lost every week since starting.1
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finkikin5450 wrote: »I take that back, 1 week, Maybe Im just over reacting because i have lost every week since starting.
You've probably been in a huge deficit given how much you lost - now that you weigh so much less, it's going to take longer for the weight to come off unless you reduce your calories even more, but I'm going to guess that's probably not the best way to go. Just be patient - chances are you're still in a deficit and your body is just being a little stubborn for whatever reason.
ETA: You still may want to look into a diet break. Here's an article I found really interesting: http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/2 -
Good article0
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Also, you might want to change your exercise routine. I sometimes noticed when i was losing regularly and haven't after 2 weeks that something is throwing me off. Are you sleeping the hours you need, are you not stress, change exercises, maybe your retaining water because of too much sodium, or gaining muscle. There are so many factors that you need to check.0
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finkikin5450 wrote: »Yes, I do weigh everything but liquids. Im 37, 220 to 222 lbs, 6 foot and my goal is 205 lbs. My calories per day is set at 1500 and i rarely eat all 1500 per day.
Have you reset your profile to adjust to your lower weight or are you still eating at the levels from when you were 265? I hit a similar 'plateau' when I was down about that much and didn't realize that my daily calories needed to be adjusted down as I lost - once I made the adjustment, the weight started coming off again.1 -
Crikey- I regularly go 2-3 weeks with no loss and then 'whoosh' I lose 2-3lbs! Over a month that's 0.5lb a week roughly. For me that's normal, everyone is different, look at your loss over a month and not a week.0
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Hate to break it to you. Yes they do exist.kommodevaran wrote: »Great news for everybody who hate plateaus! They don't eixist!
I religiously log everything and keep the exact same workout routine. For a period of 20 days I yoyoed around the same weight when I should have lost (by doing the proven math that has worked over the past 8 months) around 10 pounds.
No reason or rhyme to it. Just literally stopped losing weight with again, no changes.
Then yesterday and today it seems to have kicked back into weight loss, again with changing absolutely nothing in my eating or routine in any way. I eat the exact same three meals every day, and have for the past 8 months other than one meal a month.
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SeikoMonster wrote: »
Hate to break it to you. Yes they do exist.kommodevaran wrote: »Great news for everybody who hate plateaus! They don't eixist!
I religiously log everything and keep the exact same workout routine. For a period of 20 days I yoyoed around the same weight when I should have lost (by doing the proven math that has worked over the past 8 months) around 10 pounds.
No reason or rhyme to it. Just literally stopped losing weight with again, no changes.
Then yesterday and today it seems to have kicked back into weight loss, again with changing absolutely nothing in my eating or routine in any way. I eat the exact same three meals every day, and have for the past 8 months other than one meal a month.
20 days is not a plateau. It's just the normal "weight loss is not linear process." A plateau is 6 weeks of no loss and you haven't changed anything during this time.4 -
Youre either eating more than you think or burning less calories excercising than you think.
Log everything precisely. Use digital food scale and weigh EVERYTHING.
Plateaus are a thing, even if someone is logging food down to the gram. I've had situations where my weight didn't budge for a week regardless of logging carefully
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kommodevaran wrote: »Great news for everybody who hate plateaus! They don't eixist!
Either you're eating more than you should, or more than you think, or you are losing weight, but you think
Source? I base my information from experience and plateaus do exist. I've logged everything very carefully and measured it with a good scale yet gone a week without my weight budging in the past.
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RogueRunner_1 wrote: »kommodevaran wrote: »Great news for everybody who hate plateaus! They don't eixist!
Either you're eating more than you should, or more than you think, or you are losing weight, but you think
Source? I base my information from experience and plateaus do exist. I've logged everything very carefully and measured it with a good scale yet gone a week without my weight budging in the past.
Not losing for 1 week is not a stall or plateau, it's perfectly normal, non linear weight loss.
I have never lost weight perfectly each and every week. I sometimes went 2-3 weeks without a noticeable loss.
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RogueRunner_1 wrote: »kommodevaran wrote: »Great news for everybody who hate plateaus! They don't eixist!
Either you're eating more than you should, or more than you think, or you are losing weight, but you think
Source? I base my information from experience and plateaus do exist. I've logged everything very carefully and measured it with a good scale yet gone a week without my weight budging in the past.
not losing for one week is not a plateau...you will not lose the exact same amount every week like clockwork - it does not work that way...normal fluctuations are normal - not plateaus1 -
It's frustrating, I know. whether it's a real plateau or not, and whether they exist or not...you wake up in the morning being SURE that today is the day the scale will move... and then it doesn't.
I've been losing steadily and consistently for months. 2-3 pounds a week. and last week? No loss at all. not a big deal really, since it could be lots of things... except I'm at 200.4 lbs. Half a pound away from being under 200. I wasn't logging, and then decided I would start up again, just to be sure I'm not eating more than I think, and nope... I'm not.1 -
Congrats on your weight loss! I found that the closer I got to my goal weight, the slower it came off. Don't get discouraged. Keep eating properly and my only other advice is to mix up your exercise routine. That worked for me. Add something new to the mix. Best wishes to you!0
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RogueRunner_1 wrote: »kommodevaran wrote: »Great news for everybody who hate plateaus! They don't eixist!
Either you're eating more than you should, or more than you think, or you are losing weight, but you think
Source? I base my information from experience and plateaus do exist. I've logged everything very carefully and measured it with a good scale yet gone a week without my weight budging in the past.
no source required.
Plateaus "true plateaus" happen when you eat at maintenance and are in effect if you haven't lost for 4-6 weeks.
There are a lot of factors that can impede scale loss that are not related to fat or food.
Stress...water retention etc can all make it appear you are not losing...when in fact you have. ONce you rid yourself of the water/fluid bam big loss. Often referred to as a Whoosh...
http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html
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There is lots of good information shared by several folks here on this issue, which is really a non-issue. There are multiple factors that influence weight in the short term (increase in muscle mass, water retention, etc.) but at the end of the day CICO always wins. The body has to get energy from somewhere if it is not receiving enough from food, with fat being it's favorite target.0
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