Plateau

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Julani34
Julani34 Posts: 36 Member
edited November 2024 in Health and Weight Loss
I have 20 kgs to lose and the first month went well. I lost 3 kgs in the first 2 weeks on a loss of 0.75kg/week goal with 1310 calories/day. But I barely moved in 2 weeks so I shifted my goal to 1kg/wk loss on 1200 calories and I'm fine,no loss of energy or anything as I previously experienced (the opposite actually ) . It's been a week and I only losthe 0.1kg. How long do plateaus generally last and is there any way to kick weight loss into gear again? I eat a pretty varied diet with healthy weeks and relaxed weekends so I'm not in a diet rut. Any suggestions please

Replies

  • kommodevaran
    kommodevaran Posts: 17,889 Member
    You don't kick weightloss into gear. Weight fluctuates for all sorts of reasons, and water weight can mask fat loss. Your logging can also be off.
  • Seffell
    Seffell Posts: 2,249 Member
    The 3kg you lost initially were maily water. It happens with everyone. MFP gave you 1200 not because this is needed for 1kg loss per week but because 1200 is the minimum it will give in general. 1kg = 7700cal. So if 1310 was to lose 0.75kg then 1030cal is to lose 1kg. But this is unhealthy low.

    1. Weightloss is not linear. You will not see the weight go off in a regular fasion.
    2. How do you measure your intake? You need to use a digital scale for everithing. Otherwise you're most likely underestimating your calories.
    3. If you have 20kg to lose then 0.5kg per week is the appropriate rate for your weight.
  • Julani34
    Julani34 Posts: 36 Member
    I weigh everything I eat and even add recipes for all the random family meals I make which is a mission but I'm committed, so. My cycle (during which I picked up 2kgs yikes!) Is over so I was hoping I'd see something positive happening but alas. Fluctuating water weight is a thing but I'm not fluctuating I'm stagnant and it's frustrating cause I've been sticking to my calories with such commitment. I rarely last a week on diet normally. Do you suggest I go back to more calories?
  • ninerbuff
    ninerbuff Posts: 49,345 Member
    It's been 1 month (according to your dieting). What you need is patience.

    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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  • kommodevaran
    kommodevaran Posts: 17,889 Member
    Julani34 wrote: »
    I have 20 kgs to lose and the first month went well. I lost 3 kgs in the first 2 weeks on a loss of 0.75kg/week goal with 1310 calories/day. But I barely moved in 2 weeks so I shifted my goal to 1kg/wk loss on 1200 calories
    I forgot to address this - if you can't lose 0.75kg/week, you can't lose 1kg/wk. You don't have enough fat on your body for it.
    Julani34 wrote: »
    Do you suggest I go back to more calories?
    That is a popular idea, and not difficult to see why. But I'm afraid it's just wishful thinking. If you aren't losing as expected, you need to adjust your calorie goal, your expectations, or your logging, or maybe all three.
  • jemhh
    jemhh Posts: 14,260 Member
    Julani34 wrote: »
    I have 20 kgs to lose and the first month went well. I lost 3 kgs in the first 2 weeks on a loss of 0.75kg/week goal with 1310 calories/day. But I barely moved in 2 weeks so I shifted my goal to 1kg/wk loss on 1200 calories and I'm fine,no loss of energy or anything as I previously experienced (the opposite actually ) . It's been a week and I only losthe 0.1kg. How long do plateaus generally last and is there any way to kick weight loss into gear again? I eat a pretty varied diet with healthy weeks and relaxed weekends so I'm not in a diet rut. Any suggestions please

    A plateau means absolutely no weight loss for 6+ weeks. You need to be patient as "barely moved" means that you did lose something. For women, wait for one full menstrual cycle, or 6ish weeks if you don't have a period, with no weight loss before dropping calories.
  • kristen8000
    kristen8000 Posts: 747 Member
    This isn't a plateau. I can be the same weight for days (like 8) then on the 9th I drop (it's call the woosh). I can eat right and exercise and all the numbers can be perfect, but my body likes to play games...

    You'll need some patience in this.
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