Plateauing for 2 months
Bendiz_
Posts: 278 Member
Hey!
So the last 2 months I’ve only lost 5 pounds, this qualifies as a plateau right? That’s 0,6lbs / 200 grams a week! I was eating 1200kcal a day (I’m not very active), but the past couple of weeks I’ve been eating 1000kcal a day instead.. But it’s not helping at alI, so I really don’t see the point in eating so few calories. I weigh everything so I’m 120% sure that I’m not eating more calories. I’m a 23 year old woman. Any thoughts on this?
So the last 2 months I’ve only lost 5 pounds, this qualifies as a plateau right? That’s 0,6lbs / 200 grams a week! I was eating 1200kcal a day (I’m not very active), but the past couple of weeks I’ve been eating 1000kcal a day instead.. But it’s not helping at alI, so I really don’t see the point in eating so few calories. I weigh everything so I’m 120% sure that I’m not eating more calories. I’m a 23 year old woman. Any thoughts on this?
4
Replies
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2.5 pounds a month is a slow rate of loss, but I wouldn't call it a plateau. For many people, that's a perfectly appropriate rate of loss.
However, if you feel you should be losing more you can open your diary and we can help you troubleshoot.
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How much weight do you have left to lose? If you’re losing you aren’t in a plateau. If you are at or near a healthy weight than your rate of loss will be around .5lb a week.2
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How do you measure your intake? Are you using a food scale to weigh your portions?
Usually when weight loss stalls or slows it means a few things:- You're eating more than you think because you are using estimates, relying only on package labels, or using measuring cups instead of a food scale.
- Your rate of weight loss is no longer sustainable with the amount you have to lose. With only 40lbs left to lose, a 1lb per week rate of loss is probably appropriate.
- You haven't adjusted your weight loss goals based on your current weight and may want to re-run the MFP tool to get a new calorie goal.
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I weigh everything. If I drink something with calories, I measure. I double check the label with what’s already put in on MFP to make sure it’s correct.. Or I create a new food from the correct information. The MFP tool doesn’t give me less than 1200cal. The days I eat less than 1000 kcal I’m not allowed to complete my diary. I make all my food in my kitchen, except sometimes I eat an atkins bar for breakfast/lunch. Have been out to eat one time during these 2 months.. Then I ate a small egg salad without any dressing or oil.0
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if you were truly eating 1000 calories per day you would be losing - big time. something is off in your measuring.16
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Nope. Nothing is off in my measuring. I can assure you. That’s really mean to say when I say that I weigh everything
If you don’t have anything productive to say, please don’t say anything. 33 -
Nope. Nothing is off in my measuring. I can assure you. That’s really mean to say when I say that I weigh everything If you don’t have anything productive to say, please don’t say anything.
one, that is not how public message boards work - you do not get to dictate who responds to your public posts
and two, what I said is 100% true - you can choose to disagree with it, but unless your body defies the laws of thermodynamics, what I said stands.27 -
I weigh everything. If I drink something with calories, I measure. I double check the label with what’s already put in on MFP to make sure it’s correct.. Or I create a new food from the correct information. The MFP tool doesn’t give me less than 1200cal. The days I eat less than 1000 kcal I’m not allowed to complete my diary. I make all my food in my kitchen, except sometimes I eat an atkins bar for breakfast/lunch. Have been out to eat one time during these 2 months.. Then I ate a small egg salad without any dressing or oil.
You need to eat your 1200 calories and stop trying to compensate for a lower loss over a short amount of time. It is hard to tell from a message board but eating an egg salad without any dressing or oil sounds like the kind of person that is wound a little tight over their diet. Stress can make you retain water and mask fat losses.11 -
Nope. Nothing is off in my measuring. I can assure you. That’s really mean to say when I say that I weigh everything If you don’t have anything productive to say, please don’t say anything.
I see nothing "mean" about it. Many (and I mean very many) people believe they're doing things exactly right. The problem is that if they really were doing everything right, the numbers would follow science.
The only way to troubleshoot is to have an open mind about where the problems might be. If I was never willing to believe I might be incorrect about something, I would never learn anything.
You cannot maintain or gain weight fat in a deficit. That is a rock solid fact of life and law of nature. There is almost no way possible you could eat as low as 1200 (or less) and not lose fat over time. Thermodynamics does not discriminate.19 -
I’m trying to be strict, because I’m very motivated! I’m not stressing too much over it, but it would be cool to drop a bit more since it’s summer and all
I use insulin and cortisone though, so I have to be strict 
So I was just wondering if anyone had any experience with this. I’m happy when I see a loss, even if it is only 0.6lbs.. It’s just kinda weird to go from -8kg in a month to -2kg in 2 months on the same diet. 1 -
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You lost 8kg in a month? How long have you been on this diet?4
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3 months
1st month: -8kg
2nd month: -1kg
3rd month: -1kg0 -
Why don't you try to increase your activity a bit? Go for a 1km walk everyday to start? If you can get your daily calorie burn up then you will probably see a bit faster of a rate of loss.1
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3 months
1st month: -8kg
2nd month: -1kg
3rd month: -1kg
It looks to me like you are losing weight at a perfectly acceptable rate. The first month you likely had a large drop in water weight, and now that has evened out and your fat loss is balancing out. The big woosh of water weight in the beginning is skewing the progress you've made.
That's an average of 3kg/6.5 lbs per month, which is a great rate of loss. That's more than a pound a week.14 -
3 months
1st month: -8kg
2nd month: -1kg
3rd month: -1kg
Now it makes more sense. You lost a bunch of water weight your first month which screwed up your weight loss expectations. Now you are trying to eat less to get back to the big losses which will never happen. Losing slow is what you are supposed to do.
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@Alyssa_Is_LosingIt Okay! This was very motivating to read. So when my fat loss is done catching up to my water weight loss, do you think it will start to show a bigger loss on the scale? This actually makes a lot of sense. Thank you!1
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Losing 0.5lbs per week is a perfectly normal rate, especially for women without a lot of weight to lose. I'm sure the big loss in the first month was mainly water weight.6
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@Alyssa_Is_LosingIt Okay! This was very motivating to read. So when my fat loss is done catching up to my water weight loss, do you think it will start to show a bigger loss on the scale? This actually makes a lot of sense. Thank you!
If you're accurately weighing and logging everything, the number on the scale should line up with the calorie deficit you're eating. With 36 pounds left to lose I would shoot for right around a lb a week. That's 500 calories per day less than mantenance.
I agree with other posters that you shouldn't be eating less than 1200 calories per day. Its not sustainable or healthy. Figure out your maintenance number and aim for 500 calories below that. You should see the scale move over time.
Remember that weight loss is not linear, some weeks you'll lose less and some weeks you may lose more. Just be patient and consistent and give yourself time. You'll get there.1 -
Thanks I guess my expectations got a bit messed up then. Was hoping for a 1-2lb loss a week to be honest! 1
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I’m trying to be strict, because I’m very motivated! I’m not stressing too much over it, but it would be cool to drop a bit more since it’s summer and all I use insulin and cortisone though, so I have to be strict So I was just wondering if anyone had any experience with this. I’m happy when I see a loss, even if it is only 0.6lbs.. It’s just kinda weird to go from -8kg in a month to -2kg in 2 months on the same diet.
Accepting that the situation is as you report, I think there's potential that you could be seeing some confounding water weight gains masking fat loss, and/or your personal situation or your low calorie level are depressing your non-exercise activity (NEAT). Your medical situation could involve water weight fluctuation, so could summer, so could stress, and more.
Some (very few) people do lose at a higher/lower calorie level than MFP estimates (it has to do with statistics, not necessarily laws of thermodynamics). Usually, the biggest factor in these is NEAT variations. Try to work at being more active throughout your day: Don't sit when you could stand, don't stand when you could move, fidget more, prioritize some higher-energy home chores or home improvement projects, etc. There's a thread about that strategy here, and it can move your TDEE upward by a surprising amount: http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss
You could also add some exercise, if you can fit it in. It doesn't have to be a mega-big deal, just more walks or something like that. Strength training could be helpful, but primarily in a long-term sense.
As I said, unusually low calorie needs are . . . unusual. It's far more common to have overlooked something food-logging-related, to have overestimated exercise, or something of that nature. And a difference of the magnitude you're reporting - not losing at 1000 calories at age 23 - would be way, way, way outside the norms, even for a quite petite woman.
You mention having 36 pounds left to lose, but I didn't see where you mention your height or current/starting weight. Are you by any chance already at the lower end of a normal BMI, striving to be very thin? That would make a difference.
And I agree that it would be a good idea to see your doctor. Since you obviously have certain medical conditions, and report slow weight loss on very low calories, plus may be short-changing your nutrition given the low calories, it may be time for blood tests or other medical tests to get to the bottom of the situation.5 -
I’m trying to be strict, because I’m very motivated! I’m not stressing too much over it, but it would be cool to drop a bit more since it’s summer and all I use insulin and cortisone though, so I have to be strict So I was just wondering if anyone had any experience with this. I’m happy when I see a loss, even if it is only 0.6lbs.. It’s just kinda weird to go from -8kg in a month to -2kg in 2 months on the same diet.
Ding ding ding Have you checked with your doctor about reducing your insulin? Insulin is a hormone and one of its functions is to tell the body to store energy. If you are losing weight, you more than likely need less insulin. This could definitely be contributing to the slowed rate of loss.4 -
I’m trying to be strict, because I’m very motivated! I’m not stressing too much over it, but it would be cool to drop a bit more since it’s summer and all I use insulin and cortisone though, so I have to be strict So I was just wondering if anyone had any experience with this. I’m happy when I see a loss, even if it is only 0.6lbs.. It’s just kinda weird to go from -8kg in a month to -2kg in 2 months on the same diet.
Accepting that the situation is as you report, I think there's potential that you could be seeing some confounding water weight gains masking fat loss, and/or your personal situation or your low calorie level are depressing your non-exercise activity (NEAT). Your medical situation could involve water weight fluctuation, so could summer, so could stress, and more.
Some (very few) people do lose at a higher/lower calorie level than MFP estimates (it has to do with statistics, not necessarily laws of thermodynamics). Usually, the biggest factor in these is NEAT variations. Try to work at being more active throughout your day: Don't sit when you could stand, don't stand when you could move, fidget more, prioritize some higher-energy home chores or home improvement projects, etc. There's a thread about that strategy here, and it can move your TDEE upward by a surprising amount: http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss
You could also add some exercise, if you can fit it in. It doesn't have to be a mega-big deal, just more walks or something like that. Strength training could be helpful, but primarily in a long-term sense.
As I said, unusually low calorie needs are . . . unusual. It's far more common to have overlooked something food-logging-related, to have overestimated exercise, or something of that nature. And a difference of the magnitude you're reporting - not losing at 1000 calories at age 23 - would be way, way, way outside the norms, even for a quite petite woman.
You mention having 36 pounds left to lose, but I didn't see where you mention your height or current/starting weight. Are you by any chance already at the lower end of a normal BMI, striving to be very thin? That would make a difference.
And I agree that it would be a good idea to see your doctor. Since you obviously have certain medical conditions, and report slow weight loss on very low calories, plus may be short-changing your nutrition given the low calories, it may be time for blood tests or other medical tests to get to the bottom of the situation.
Thank you so much for your comment! And linking to the "NEAT Improvement Strategies to Improve Weight Loss". I will definitely check this out! My personal situation is for sure impacting my non-exercise activity, so it is so great that you told me about this! I am still classified as obese according to BMI, so it's nothing like that. I'm looking to get into the middle normal range of the BMI. I'm looking to get healthier, to feel good about my choices and that of course my body reflects the good choices I make. I'm gonna give my doctor a call sometime this week and ask her if she can help me.1 -
michelle172415 wrote: »I’m trying to be strict, because I’m very motivated! I’m not stressing too much over it, but it would be cool to drop a bit more since it’s summer and all I use insulin and cortisone though, so I have to be strict So I was just wondering if anyone had any experience with this. I’m happy when I see a loss, even if it is only 0.6lbs.. It’s just kinda weird to go from -8kg in a month to -2kg in 2 months on the same diet.
Ding ding ding Have you checked with your doctor about reducing your insulin? Insulin is a hormone and one of its functions is to tell the body to store energy. If you are losing weight, you more than likely need less insulin. This could definitely be contributing to the slowed rate of loss.
I have reduced my insulin dose because of the weight loss. I need like half the insulin I used to! Feels amazing I also cut back a bit on carbs so that I could use even less insulin. But I have type 1 diabetes, so I'm always dependent on some insulin. My blood glucose has improved a lot That's a win! 13 -
My weight loss has slowed too the closer I am to goal. I also exercise. Just be patient and keep it up! I think of how much I would weight if I wasn't tracking !!!
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Fitoverfortymom!!! wow! The post about the scale was amazing!! I meticulously measure my food but once I weighed it by gram it was less. My kodiak pancake mix says 1/2 cup but it's really 1/3 plus one tablespoon. This was my problem -- I'm certain of it!! Thanks sooooo much for the post and posting it!!!! Woo hoo. Now to cut off pieces of tortillas. 😟5
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michelle172415 wrote: »Ding ding ding Have you checked with your doctor about reducing your insulin? Insulin is a hormone and one of its functions is to tell the body to store energy. If you are losing weight, you more than likely need less insulin. This could definitely be contributing to the slowed rate of loss.
You can't store energy in a deficit. It is all used and then some which is how fat is used and weight is lost.
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Hey!
So the last 2 months I’ve only lost 5 pounds, this qualifies as a plateau right? That’s 0,6lbs / 200 grams a week! I was eating 1200kcal a day (I’m not very active), but the past couple of weeks I’ve been eating 1000kcal a day instead.. But it’s not helping at alI, so I really don’t see the point in eating so few calories. I weigh everything so I’m 120% sure that I’m not eating more calories. I’m a 23 year old woman. Any thoughts on this?
You're either not entering your food correctly, weighing your food correctly or you're so slim and short that you are at your new maintenance which I highly doubt. You're eating so little food if that were the case.
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I’ve gained 5 pounds in the past two months. I was under no illusion that I was in a plateau! Now I’m working on losing those 5 pounds. You’re doing great. I’m also on 1200 calories. It’s tough to be this low, and my maintenance is 1350, so it’s very easy to gain and there’s very little wiggle room. Just keep doing what you’re doing (at 1200 tho).6
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