Weight loss - reached a plateau- need help

Mkneedtogetfit

Hi, I have lost 20kg so far. I need to lose 10kg more to reach my healthy weight. I seem to have reached a plateau. Can anyone suggest a meal plan? I work out about 3 - 4 times a week.

scarlett_k

How long has your weight stayed the same?

Mkneedtogetfit

10days

scarlett_k

Just keep at it - it's not really considered a plateau after such a short time. Give it a few weeks and try not to be discouraged

Mkneedtogetfit

Thank you. I'll stay positive

kommodevaran

You need to be in a consistent calorie deficit to lose weight. As you lose weight, your body uses less energy, and your maximum rate of loss slows down. You may have to adjust your calorie goal (let MFP do it for you, just pick a lower weekly rate of loss), and tighten up your logging, and stick more closely to your calorie goal, to continue being in a calorie deficit.

Your body's natural daily weight fluctuations can easily mask fat loss, and this tendency will only intensify as your rate of loss gets smaller, so you need to watch your weight trend over time.

You don't need any meal plan besides the one you may want to create yourself, in fact, you're more likely to stick to your calorie goal if you pick your own meals.

Finally, you don't have to exercise to lose weight.

VelociFit

When this happens to me, I switch things up in my diet, my exercise, or both. It could mean some extra high-intensity interval training (HIIT) cardio or strength-training, particularly lower-body or full-body movements. Maybe I do an extra long endurance cardio session (which for me would be anything above 60 minutes.) As far as diet, I might eat fewer calories one day and more the next, instead of eating the same calories both days. I'll also double-check my diet and make sure I'm not eating more processed food or more sodium than usual.

To be fair, this may work only because it keeps me from being discouraged while the passage of time and a general calorie deficit work their magic.

Good luck, and keep hanging in there!

jayemes

Weight loss isn't linear. If you're tracking accurately and eating less than you're burning, the weight will continue to come off. Don't be discouraged.

MegaMooseEsq

jayemes wrote: »

Weight loss isn't linear. If you're tracking accurately and eating less than you're burning, the weight will continue to come off. Don't be discouraged.

This times a hundred. According to the scale, I just spent two weeks at a "plateau" and then dropped three pounds in two days. You just have to be patient.

shesbringingsexyback

Add resistance to your workout routine

Mkneedtogetfit

I am weight training and doing compound exercises

Mkneedtogetfit

Update: lost 0.5kg this week. I was expecting more because I have been super careful with diet and worked out really hard.