Plateau

rikkejanell2014

Weight loss is tricky. I keep gaining and losing the same 2 or 3 pounds over and over. This keeps happening every month. Yes I know this is normal. Yes I eat in a calorie deficit and work out. Yes I know patience is the key. I just feel like ranting. I have lost 56 pounds over the last 10 months and I'm so thankful for that. I would like to lose 10-15 more pounds of fat. These last few months have been a struggle to keep the weight loss going. Yes I already know I could still be losing inches and the scale won't show it. Sorry I just wanted to make it clear I already know the kinds of messages I will get and I have educated myself on all these things but yet I'm allowed to still rant lol. It's just annoying when the scale doesn't move for weeks at a time when you're working so hard. I was doing about 25 minutes of strength training and 30 minutes of cardio 5 times a week and today I changed to 45 minutes of strength training and 15 minutes of cardio. I'm going to make this my new workout routine to see how I do.

MsChewMe

Add more exercise! Yes!

dustinjbrock

Upping the intensity of your cardio could possibly be your answer. I used to just walk or slight jog for a hour on a decent pace with the treadmill about 2% incline or so but found I get way way better results if I crank up the incline and just walk slow uphill.

Whatever cardio you do, up the resistance. Less time at higher resistance might switch it up enough to kick start the fat burning system for you.

Nony_Mouse

Have you taken a diet break at all during your weight loss? Have a read of this, and give it some serious consideration: https://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/

NB this is very different from 'cheat' meals or days, it's eating at maintenance, still logging, for 10-14 days in order to reset the hormones involved in weight regulation that get out of whack on a prolonged deficit.

leggup

If you haven't lost any weight in 6-8 weeks, you're eating at maintenance level. Congrats, you found what your maintenance level is. To lose weight you need to create a bigger deficit. It's usually easier to eat less than it is to add more exercise.

If you're close to your goal, it can be as slow as .5 lbs/week (or less). Making sure you have an accurate scale (down to the tenth of a pound) plus weighing at the same time of day under the same conditions can rule out other variables.