Plateau phase

Montymcmuffin

Hey everyone,
I just wanted some general guidance or tips on the plateau phase. I’ve lost around 20 lbs but still have about 30 lbs to go to get to my goal. I took a little health eating “break” during the holidays but have been eating healthy, under my calorie goals every day but have stayed the same weight for two weeks. How have you all dealt with this in the past. It’s hard not to give up on this.

Silentpadna

Continue the process. You won't see steady linear results all the time. The process works. I would wait another couple of weeks before making any changes. You might even see the scale number go up in a given week. If you're in a deficit, it will work.

gothchiq

Switch up your workout in some way. It doesn't have to be something harder, just something different than usual. Bodies like to settle into a routine if you let them.

jjpptt2

If the process worked for you before, it'll work for you again.

Make sure your logging is reasonably accurate, complete, and consistent. Make sure you're being honest with yourself about your workouts/exercise. If after 2 more weeks you're still not seeing any progress, re-evaluate your numbers. It's possible you simply aren't in a deficit anymore.

lin_be

Two weeks is not enough time. Trust the process. Harder said than done but it’s true.

CSARdiver

Plateaus don't technically exist. Even at that they are not considered valid until 6 weeks and in confirmed deficit.

Two weeks isn't long enough and this may be hidden under glycogen, water, etc.

This is more of a mental game, which is why people recommend changing up your routine.

Look to your logging and ensure you are being accurate and precise, but regardless you need to give this more time.

Trust in the process and be patient.

callsitlikeiseeit

quiksylver296

Read this thread, OP.

https://community.myfitnesspal.com/en/discussion/10697068/how-i-stopped-kidding-myself/p1

Teabythesea_

gothchiq wrote: »

Switch up your workout in some way. It doesn't have to be something harder, just something different than usual. Bodies like to settle into a routine if you let them.

Not true... in terms of weight loss you can live each day eating the same exact thing, having the same exact habits as the last, doing the same workouts, etc. and doing so will not hinder any progression so long as you continue to eat under maintenance. Your body doesn't recognize that you're forming habits and think "hm, this is getting a little boring, I think I'll stop doing what I'm doing now until something changes."

middlehaitch

As said above, give it time.

Also, have you recalculated your calories since your 20lbs loss?

Depending on how much you are set to lose, your deficit may be close enough to your maintenance number, 20lbs lighter, that your loss per week may have decreased to an almost imperceptible rate.

Recalculate your calories, tighten your logging, and trust the process.

Cheers, h.

Montymcmuffin

middlehaitch wrote: »

As said above, give it time.

Also, have you recalculated your calories since your 20lbs loss?

Depending on how much you are set to lose, your deficit may be close enough to your maintenance number, 20lbs lighter, that your loss per week may have decreased to an almost imperceptible rate.

Recalculate your calories, tighten your logging, and trust the process.

Cheers, h.

Thanks! Yeah every time I lose a pound I change my calorie intake.

callsitlikeiseeit

Montymcmuffin wrote: »

middlehaitch wrote: »

As said above, give it time.

Also, have you recalculated your calories since your 20lbs loss?

Depending on how much you are set to lose, your deficit may be close enough to your maintenance number, 20lbs lighter, that your loss per week may have decreased to an almost imperceptible rate.

Recalculate your calories, tighten your logging, and trust the process.

Cheers, h.

Thanks! Yeah every time I lose a pound I change my calorie intake.

every time you lose a POUND? no. 10 pounds is usually the threshold for caloric changes.

snickerscharlie

callsitlikeiseeit wrote: »

Montymcmuffin wrote: »

middlehaitch wrote: »

As said above, give it time.

Also, have you recalculated your calories since your 20lbs loss?

Depending on how much you are set to lose, your deficit may be close enough to your maintenance number, 20lbs lighter, that your loss per week may have decreased to an almost imperceptible rate.

Recalculate your calories, tighten your logging, and trust the process.

Cheers, h.

Thanks! Yeah every time I lose a pound I change my calorie intake.

every time you lose a POUND? no. 10 pounds is usually the threshold for caloric changes.

^^This. Your weight can fluctuate a few pounds one way or the other every day Or even within the same day! Pick an appropriate caloric intake and stick with it. When your weight reaches a consistent average of ten pounds down over a period of a week or two, recalculate your intake then.

Edited to add: I see you're female. Unless you are post-menopausal, weight can easily increase by 5 pounds or more depending on where you are in your cycle. This is temporary water weight gain which should dissipate in a few days, and has nothing to do with fat gain or loss.