Hitting plateau ! HELP !

levoosayegh

Hey , Im 5'3 , 20 years young and lost 45 pounds from feb 2017 until now .
i weighed 210 pounds and now im at 165 .
Ive been stuck for couple months now . so im going to the gym 3 times a week , which i didnt do before , i do some cardio but mostly strength workouts with light lifting , but still no change .
im mainly doing this because my Body fat percentage shocked me once i knew it when i signed up at the gym , so any help is appreciated .
also i wanted to post pictures but i dont know how !

Mkneedtogetfit

I am in the same boat. Lost 23kg and have hit a plateau. Still have 10kg to lose. Mostly doing strength training and compound exercises and HIIT. I hate cardio lol. 2 weeks with no weight loss. Let's hope we can get some advice

Yossiph

I had the same issue when I got to 215. It was so frustrating. I switched my exercise and eating habits for a week or so and now I'm down to 204. I was strictly eating lean meats like chicken and turkey breast and doing a lot of cardio and only light weight training. When I plateaued I started eating red meat and I did less cardio and focused more on strength training and noticed my weight dropping when I went back to my normal eating habit of lean meats. So maybe try changing your eating and exercise habits for a short time? I'm not a pro in anyway but it worked for me. Good luck and great job so far!

badchinesemajor

What I did to start losing again was to track my food very strictly and decrease my carbs. I also made a spreadsheet to make sure I'm under my calories for the week. So basically if I go over by however many calories, I cut calories off of the next day or next couple days so it evens out.

MichaelJM1960

I lost 65 pounds over 9 months 5 years ago and stayed in the 165-170 band since, dipping only occasionally into the next lower 5 pound band to race (marathons). While lifting will certainly tone; it's not necessarily as high a fat burner as cardio. That said, whether your routine is cardio like mine, or weights where you focus; our bodies adapt to the conditions we put them in.

Unless you change something, you'll stay stuck. Your body is used to your burn to intake ratio. While I'm not sure about your calorie intake, I'd recommend you find a routine that increases your daily offset by at least 300-400 additional calories. If your doctor says okay, set your daily cal intake at 1750-1850. If doing that alone gets you the extra deficit, press at that intake with the workout routine you've been doing. If you don't pick up enough there, hop on an elliptical and work at a 10-12 cal//min pace until you've reached that 300-400 mark. Stick to that until the needle starts moving again...again, so long as your docs say okay.

malibu927

Have you been counting calories and logging everything with as close to 100% accuracy as possible (i.e. using a food scale)?

kgb6days

I hit a plateau and got really discouraged. Then I tried Intermittent Fasting and the weight started dropping again. Even then I would hit a plateau occasionally. Keep it up - don't go back to the old way of eating. Look into IF and see if it's something you think you could do

usmcmp

http://community.myfitnesspal.com/en/discussion/10589119/how-to-break-through-a-plateau#latest

levoosayegh

Yossiph wrote: »

I had the same issue when I got to 215. It was so frustrating. I switched my exercise and eating habits for a week or so and now I'm down to 204. I was strictly eating lean meats like chicken and turkey breast and doing a lot of cardio and only light weight training. When I plateaued I started eating red meat and I did less cardio and focused more on strength training and noticed my weight dropping when I went back to my normal eating habit of lean meats. So maybe try changing your eating and exercise habits for a short time? I'm not a pro in anyway but it worked for me. Good luck and great job so far!

you know what , i think it is because of that ! im goimg to try it for week and i hope it does the same as you . thank you

dramaqueen45

I hit several plateaus throughout- here are some things I did that helped to break them:
-Weighed all of my foods- solid and semi solids (such as peanut butter, etc) - before I was just measuring
-Tightened up logging- I was doing too much of the BLT (bites, licks, tastes)- these can add up!
-Incorporated intervals into my exercise routine
-Tracked my macros
-Stopped eating back exercise calories

Again, the plateaus happened every few months and these things helped- that last one I did to lose those last 5 pounds. Don't give up- it will happen! I went from 180 to 125 but it took me a year and a half.