Need Advise on a weight loss Plateau

N1naF1re12

Hey everyone,

I need advice on how to move past a stalling of my weight loss. I’m 5” 5’ and I’m currently stuck at 202-203 for the past 2 weeks (down from 215 at the beginning of January). I started out slow just tracking my food for a month. Then I started being conscious of what I ate and added healthier things to my diet. Now I am very alert of what I eat and i track everything. Mid-February I added gym time to my schedule, starting with treadmill work and for the past 3 weeks or so I have added strength training using barbells and Bodyweight. Squats, push-ups, rows, lunges, and I’m up to a 30 second full plank (I’m quite proud of that one). With exercise added, I have been able to stay at or near my calorie goal of 1213 calories.

From my research I have learned that building up muscle is important and that I should not go below 1200 calories a day.

HELP please!! I do not know what to change up to get past this stalling if my weigh loss. I was feeling so great about my progress before and now I’m feeling disappointed and questioning whether I can get below 200lbs.

concordancia

Patience. All you need is patience. Keep tracking, keep moving, and it will come.

dsboohead

Can you try a simple intermittent fasting program just to give your body a jumpstart? Its talked about all over these threads.
Track impeccably even nibbles. Drink alot of water too!

sschauer513

new exercise routines frequently will stall the weight the muscles you are using now take in more water it will pass keep doing what you are doing your body will adapt.

bikecheryl

Are you eating back all your exercise calories?

kommodevaran

A number of factors can be at play here, each of them enough to make you not lose weight or make it look like you're not losing weight. And no, meal timing is not one of them!

You might be retaining water from exercise.
You might be logging food intake incorrectly.
You might be adding too many exercise calories, thus giving yourself a way too liberal calorie allowance.

If it's the first one, be patient, do not rock the boat.
If it's the second, buy and use a food scale, log everything, don't cheat.
If it's the third, eat back 50% (no more) of your exercise calories.

N1naF1re12

Thank you everyone for the encouragement!! I’m continuing to track and I’m adding a new workout so I’m not doing the same thing each time I go to the gym. I have been eating back my calories burned during exercise but I’m adjusting them to only those I need to get to 1200/day.

Thanks again!

paddydiver24

wlodcw76 wrote: »

Hey everyone,

I need advice on how to move past a stalling of my weight loss. I’m 5” 5’ and I’m currently stuck at 202-203 for the past 2 weeks (down from 215 at the beginning of January). I started out slow just tracking my food for a month. Then I started being conscious of what I ate and added healthier things to my diet. Now I am very alert of what I eat and i track everything. Mid-February I added gym time to my schedule, starting with treadmill work and for the past 3 weeks or so I have added strength training using barbells and Bodyweight. Squats, push-ups, rows, lunges, and I’m up to a 30 second full plank (I’m quite proud of that one). With exercise added, I have been able to stay at or near my calorie goal of 1213 calories.

From my research I have learned that building up muscle is important and that I should not go below 1200 calories a day.

HELP please!! I do not know what to change up to get past this stalling if my weigh loss. I was feeling so great about my progress before and now I’m feeling disappointed and questioning whether I can get below 200lbs.

Here is what works for me. Add me if you like as log all my calories.

For the three months I start my day by running then going to the multi functional area of my gym. I do circuit. Push/pull (arms and lats or chest /shoulders) some kind of leg exercise...Tabata air squats...or split squat..lunge...you get the idea, then some kind of abdominals. Rinse then repeat...lol Two weeks ago, started With the cross functional stuff and then aerobic run/spin/power walk/ elliptical. About a month from now I'll do a couple of cross functional sets then short aerobic work then back to multi functional work...

LivingtheLeanDream

If your logging your foods accurately then stick with it, the scales will move. It just takes time.

Are you saying you're eating 1200 net cals ? If so, how many of your exercise cals are you eating back?

Unknown

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