Plateau
RP19812017
Posts: 16 Member
I have hit a weight loss plateau and can’t figure out how to get out of it. I’ve recently taken a week off from gym completely in hopes of sparking something. My normal routine is working out 5 days a week with cardio either treadmill elliptical or bike. I also use my fitness pal but I find it time consuming to log everything. Need help.
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Replies
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It takes me five minutes per day to log food and exercise. Like anything, it takes some time to become proficient.
Tell us about your "plateau." If you aren't logging accurately over a period of time, there isn't much we can tell you though.
Weight loss isn't a straight line. There are stalls and then there are large losses. Keep doing the next right thing.5 -
I started this January of 2017. I’ve lost 70 lbs and have been at a plateau for about 6 months. I’ll lose few lbs gain it back. Although logging my intake is time consuming I still log. It’s become very frustrating bc I feel like I’ve tried it all to jump start weight loss again and have failed.0
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How are you measuring your calorie intake? Have you taken a diet break in that time?1
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If need be spend less time exercising and more time making sure you are in a calorie deficit. For many of us it is much easier to create a deficit by the way you eat than to earn one by exercising so the priority is always on eating.
How long have you been on your diet? How consistently have you lost weight up until now? How long has this "plateau" lasted?
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I use the app mostly but I also pay very close attention to labels. I rarely eat processed stuff.0
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I’ve been on my diet since January of 2017. My plateau has lasted about 6 months so for. I was consistently losing not just weight but inches until about 6 months ago. I had a personal trainer exercise regimen only until about 6 months ago he left the gym and I feel like the plateau started then.1
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If you have leveled off for 6 months it is time to get a food scale and stop trusting labels. What is your current calorie deficit (how many lbs are you set to lose each week)? The smaller the deficit the more accurately you have to log.7
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My caloric intake is set for 1200. 1-2 lbs weekly to lose each week.0
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Get a food scale. Weigh everything. Log everything. No skipping, cheating or forgetting. Now that you've lost so much weight you don't have as much room for error.
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Will you open your FOOD diary so we can take a peek? We can probably spot stuff...
https://www.myfitnesspal.com/account/diary_settings
Scroll to the bottom and choose, "Public."1 -
It can't be 1-2lbs per week. It has to be a set number. 2lbs per week is a 1000 calorie deficit while 1lb per week is a 500 calorie deficit.
If you are set at the minimum number of calories you should be eating back some of your exercise calories. How are you calculating that and how many do you eat back?
Also, you really should read the link @try2again provided.2 -
It’s 1.5 I just found it in my profile.0
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I also find that I’m often confused on good fats and carbs that I should be eating. I’d love to meal prep but not real sure on exactly what to eat. I hardly ever eat any type of rice pasta bread potatoes. Also what’s the latest a meal should be eaten. By the time I get home from the gym it’s 8 pm. What should I eat that late or just drink my protein shake after working out.8
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RP19812017 wrote: »I also find that I’m often confused on good fats and carbs that I should be eating. I’d love to meal prep but not real sure on exactly what to eat. I hardly ever eat any type of rice pasta bread potatoes. Also what’s the latest a meal should be eaten. By the time I get home from the gym it’s 8 pm. What should I eat that late or just drink my protein shake after working out.
Eat what you want, when you want. Try to make "healthy" choices, but allow treats in moderation. The only thing that matter for weight loss is a calorie deficit. Meal timing is irrelevant for weight loss; type of food is irrelevant for weight loss.9 -
So if my caloric intake for example is 1800 I need to burn more than that for weight loss.0
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RP19812017 wrote: »It’s 1.5 I just found it in my profile.
That is a 750 calorie deficit. How are you handling exercise calories?
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RP19812017 wrote: »So if my caloric intake for example is 1800 I need to burn more than that for weight loss.
No, if you're asking 'do you need to exercise off 1800 calories per day.' Your body burns calories all day every day.0 -
RP19812017 wrote: »So if my caloric intake for example is 1800 I need to burn more than that for weight loss.
If 1800 is your maintenance calories, for example, that is how much you could eat each day to stay at approximately the same weight with your activity level and no exercise. To lose weight you would need to eat less than 1800 (1300 for 1lb per week) at your activity level with no exercise.
If you burn 400 calories at the gym one day your maintenance calories go up to 2000ish (exercise calories are often overestimated). You would then need to eat 1500 that day to keep a 1lb per week deficit.
Did MFP pick your daily calorie limit or did you put in 1200 because of your previous trainer?
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You say that you lost 70lbs, but what are your stats now? Perhaps your current deficit is too aggressive. Sometimes you need to eat more to lose. I know that it sounds counter intuitive, but you might want to consider bumping up your calories so that you are at a 500 calorie deficit, maybe even only 300. The closer you are to goal, the harder it is to lose, especially if you are working out.4
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I missed the part where you said you lost 70lbs. Over time and weight loss your maintenance calories go down and your deficit decreases. You could be at the point where you are actually only in a 250 calorie deficit and any logging inaccuracies are cutting into your deficit enough to explain the extended stall.
What is your current weight, height, age, goal weight, and activity level?1 -
MFP did my calories
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I don’t typically eat back my exercise calories.0
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The inches literally have to catch up with the pounds. If you did not have a plateau and kept dropping it like it's hot the skin would hang like a sharpei dog. The body and brain are bent on survival. The preservation of the skin is only one of the biological and chemical processes going on when you drop the weight.
Embrace the plateau. Be happy it's preserving your skin and everything else.
The inches have to catch up with the pounds. That's it in a nutshell and not the whole bushel.3 -
RP19812017 wrote: »MFP did my calories
How much more weight do you have to lose? Is it vanity weight, or does your BMI still put you in the overweight or obese category? What are your current stats?0 -
I missed the part where you said you lost 70lbs. Over time and weight loss your maintenance calories go down and your deficit decreases. You could be at the point where you are actually only in a 250 calorie deficit and any logging inaccuracies are cutting into your deficit enough to explain the extended stall.
What is your current weight, height, age, goal weight, and activity level?
Can u explain a little more about the intake versus deficit. I’m 5’5 197. 37. Goal weight 155ish. I work out at least 5 days a week
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The inches literally have to catch up with the pounds. If you did not have a plateau and kept dropping it like it's hot the skin would hang like a sharpei dog. The body and brain are bent on survival. The preservation of the skin is only one of the biological and chemical processes going on when you drop the weight.
Embrace the plateau. Be happy it's preserving your skin and everything else.
The inches have to catch up with the pounds. That's it in a nutshell and not the whole bushel.
U r right in a sense. The only place my skin is loose but not hangin I guess is my abdominal region. That’s the one place beside my hips I can’t seem to shed weight from0 -
RP19812017 wrote: »I missed the part where you said you lost 70lbs. Over time and weight loss your maintenance calories go down and your deficit decreases. You could be at the point where you are actually only in a 250 calorie deficit and any logging inaccuracies are cutting into your deficit enough to explain the extended stall.
What is your current weight, height, age, goal weight, and activity level?
Can u explain a little more about the intake versus deficit. I’m 5’5 197. 37. Goal weight 155ish. I work out at least 5 days a week
I'm not posting this because I think you are under-eating, but just because it contains an excellent explanation of calories/deficits and how MFP is set up.
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p12 -
RP19812017 wrote: »I missed the part where you said you lost 70lbs. Over time and weight loss your maintenance calories go down and your deficit decreases. You could be at the point where you are actually only in a 250 calorie deficit and any logging inaccuracies are cutting into your deficit enough to explain the extended stall.
What is your current weight, height, age, goal weight, and activity level?
Can u explain a little more about the intake versus deficit. I’m 5’5 197. 37. Goal weight 155ish. I work out at least 5 days a week
I'm not posting this because I think you are under-eating, but just because it contains an excellent explanation of calories/deficits and how MFP is set up.
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1
I appreciate all the help I can get. Somethings it takes me a little bit before I completely understand.3
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