Need Guidance. Stuck at Plateu.

cmay01262016

Names Chris. I started my journey 4 months ago at 295 lbs. Currently today sitting at 254.4 I lift 4 days a week. I eat 2200 calories a day 250 g of protein 140g or less of carbs. In the last three weeks almost i havent lost a pound only went from 254 to 257 and jugglijg in between and idk if i need to change up my diet or what i still want to lose 40 more pounds and its bringing me down. Please help.

malibu927

How are you measuring your calorie intake/calories burned?

briscogun

You may want to re-configure your stats on MFP since your weight is lower you may not need as many calories to maintain/sustain or even lose.

In addition, most people hit a plateau at some point where no matter what you do the scale doesn't move, sometimes for weeks. Then one day... BAM! Your body breaks through and you start dropping again.

I always tried to mix things up when I hit "the wall" too. So if I've been lifting do more cardio instead (or vice versa), maybe change up my diet ( I tend to eat the same things day after day when I'm watching what I eat), or whatever you can do to break up your routine.

Just keep on working and you'll push through I promise!

diannethegeek

1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.

2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.

jessef593

Umm why question is. Why are literally all of your calories devoted to protein and carbs? Why isn’t there any healthy fat in your diet..

cmay01262016

jessef593 wrote: »

Umm why question is. Why are literally all of your calories devoted to protein and carbs? Why isn’t there any healthy fat in your diet..

Its just what it tells me to eat not many fats and not many carbs mostly protein.

cmay01262016

brian_gunther wrote: »

You may want to re-configure your stats on MFP since your weight is lower you may not need as many calories to maintain/sustain or even lose.

In addition, most people hit a plateau at some point where no matter what you do the scale doesn't move, sometimes for weeks. Then one day... BAM! Your body breaks through and you start dropping again.

I always tried to mix things up when I hit "the wall" too. So if I've been lifting do more cardio instead (or vice versa), maybe change up my diet ( I tend to eat the same things day after day when I'm watching what I eat), or whatever you can do to break up your routine.

Just keep on working and you'll push through I promise!

thank you for the input will see what happens over the next couple weeks !

jessef593

Add more fat into your diet. It won’t help with weight loss, but for overall health it will have benefits. Yeah, change your stats and goals for MPF. If not, drop the calories and or increase exercise