Weight loss plateau

SureshRanaweera777
SureshRanaweera777 Posts: 1 Member
in Introduce Yourself
Hi,
Lost 30 kg of weight and now i am stuck... please advise
Cheers
Suresh

Replies

  • talman67
    talman67 Posts: 2 Member
    Great job on 30kg! That's a lot to be proud of. I can tell you what I have done in the past when I hit a plateau. First, plateau'ing is normal...I always thought of it as your body getting used to "the new normal." I found that you have to change something about your diet or exercise. Either make another positive change to your diet or something to rev your metabolism more. Also, are you sure you want to lose more? Your plateau could also mean this where your body wants to land. You look very healthy and at a good weight in your picture. Good luck.
  • Mr_Healthy_Habits
    Mr_Healthy_Habits Posts: 12,588 Member
    You have to get crazier... Give up one more vise, find one more healthy alternative... Make that cheat meal once every two weeks instead of once a week... Add another 10min of cardio or an extra session...

    Become even more baddass and super human!
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Stalls can be frustrating! Some more details might help or opening your diary if you're comfortable with it. Otherwise these are my generic ideas:

    1. If it's been less than 3 weeks or so since you last saw a drop on the scale, 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.

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