Stuck at a weight loss plateau...

kasenicolee

Hi all, my name is Kasie and I've been having my own weight loss journey, & successfully i went from 185lb to 147-150lbs. I'm 21 and 5'3, however i know that with my body type i need to be around 135=140, so nothing too big of a drop from where I'm at now.. but for some reason i just stay at 147-150 and never go lower and its frustrating! can anyone help me with some tips to kick start my body back into this weight loss?

concordancia

Not sure why you posted this in fitness and exercise, but that does suggest the problem: You need to tighten up your food logging.

diannethegeek

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, 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.

itisidaisy

Hi! We’re similar in age and height so maybe my experience will help you on your journey. I’m 23 & 5’4 and this is what has helped me:

1. Look at your diet and consider cutting certain foods out (or reducing by a lot)—think dairy or grains. I was recently stuck between 132-136 pounds for a few months until I decided to cut out toast and peanut butter (I ate it every single day) and BOOM! Over the plateau. I’m successfully losing 1-2 pounds a week by hardly eating grains besides oats and sticking to a veggie and protein based diet.

2. Consider buying a food scale. I invested in a food scale so I could accurately measure how much food I was consuming and it’s helped me so much. I actually realized I could eat more!

What workouts do you do?

malibu927

finnick4 wrote: »

Hi! We’re similar in age and height so maybe my experience will help you on your journey. I’m 23 & 5’4 and this is what has helped me:

1. Look at your diet and consider cutting certain foods out (or reducing by a lot)—think dairy or grains. I was recently stuck between 132-136 pounds for a few months until I decided to cut out toast and peanut butter (I ate it every single day) and BOOM! Over the plateau. I’m successfully losing 1-2 pounds a week by hardly eating grains besides oats and sticking to a veggie and protein based diet.

2. Consider buying a food scale. I invested in a food scale so I could accurately measure how much food I was consuming and it’s helped me so much. I actually realized I could eat more!

What workouts do you do?

2 yes, 1 is not necessary

OP, if you aren't weighing your food start now

try2again

http://community.myfitnesspal.com/en/discussion/10589119/how-to-break-through-a-plateau#latest

lorrpb

How long since you lost 1 lb?

jessef593

finnick4 wrote: »

Hi! We’re similar in age and height so maybe my experience will help you on your journey. I’m 23 & 5’4 and this is what has helped me:

1. Look at your diet and consider cutting certain foods out (or reducing by a lot)—think dairy or grains. I was recently stuck between 132-136 pounds for a few months until I decided to cut out toast and peanut butter (I ate it every single day) and BOOM! Over the plateau. I’m successfully losing 1-2 pounds a week by hardly eating grains besides oats and sticking to a veggie and protein based diet.

2. Consider buying a food scale. I invested in a food scale so I could accurately measure how much food I was consuming and it’s helped me so much. I actually realized I could eat more!

What workouts do you do?

The types of food she's eating means nothing.

What exercises she's doing has absolutely no relevance.

The only meaningful thing you asked was if she has a food scale.

I eat peanut butter and entire white bread rolls daily. So how exactly am I managing to lose weight? Also I do ZERO cardio.

OP. Either you're too worried and it's only been a few weeks and your weight has just fluctuated in a way that it gives a false positive to not losing weight.

You're not logging your food. So you're eating at maintenance or in a surplus.

You're not logging accurately. Putting you at maintenance or in a surplus.

Your maintenance calories haven't been adjusted to match your recent weight loss turning your deficit into maintenance.

Those are the 3 things you should look at. Either that or you have some sort of metabolic or thyroid deficiency and you should see a doctor immediately.

Good luck yo