Help stuck in a plateau

scrantong

okay I got myself into the low 170s, been following the same food plan, only eating vegs & protein, pretty much same thing for breakfast, snack & lunch, supper I have something different every night. I just can't get the scale to budge anymore, any suggestions? Breakfast, hard boiled egg, coffee. Lunch usually a 1 cup salad & either chicken or turkey slices. My snacks (different times of day) is usually a protein shake & a low fat cheese stick. Suppers can be chicken, pork, beef with extra vegs (no potatoes, no rice, limited pasta occasionally) - just can't get scale to budge anymore. Calories per day are probably at the highest 800+

JeromeBarry1

Have you adjusted your mfp user profile to indicate your present weight, your goal weight, and your new weekly weight loss goal? You have already lost some weight. I don't know how much. If it's more than 10 lb it could mean that a significant reduction in your NEAT has occurred by virtue of you being smaller and lighter now.

If you've been in a large calorie deficit very consistently for a couple of months, your NEAT has also declined. You can eat at maintenance for a couple of days to restore your NEAT in that case.

Panini911

scrantong wrote: »

okay I got myself into the low 170s, been following the same food plan, only eating vegs & protein, pretty much same thing for breakfast, snack & lunch, supper I have something different every night. I just can't get the scale to budge anymore, any suggestions? Breakfast, hard boiled egg, coffee. Lunch usually a 1 cup salad & either chicken or turkey slices. My snacks (different times of day) is usually a protein shake & a low fat cheese stick. Suppers can be chicken, pork, beef with extra vegs (no potatoes, no rice, limited pasta occasionally) - just can't get scale to budge anymore. Calories per day are probably at the highest 800+

how long have you been at this plateau (of 0 weight loss not slow weight loss?)

do you weigh your food?

have you updated your weight in MFP (as you lose weight your calorie will be adjust as their is less "body" to maintain thus fewer base calories needed".

smolmaus

You're eating at most 800kcal per day? There is absolutely no need to do that unless you have been instructed by a doctor and are under their supervision.

How long has the scale been stalled? If it's been more than a week or two then the chances are you are eating more than you think because no adult alive can maintain weight on 800kcal a day.

If it's only been a few days it is probably just water retention of some kind. If you're logging accurately (weighing, not eyeballing) and 800kcal is definitely accurate, please eat more before you damage yourself.

jasonpoihegatama

this is very low calories and most likely you can not go lower and you shouldn't. being on low calorie diet can slow your metabolism down and it can be hard and long to restore it. you should up your calories to 1200 and then 1500 yes you may put weight on? I think a female calories should be around 2200? you would have to look it up. and you can exercise to of set and get tone. your eating good foods

quiksylver296

Food scale?

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

quiksylver296

@sarahlucindac 's story sounds like yours. Read her take on it in this thread.

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

scrantong

@Jerome what is NEAT I am not familiar with that term.
And yes I have been eating that amount of calories for a awhile - I attached an average day of my eating for you to see - today with lunch, breakfast & my 2 snacks I am up to 718, supper most likely will be a 2 egg omelet w/kale added, as I work 2 jobs today and get home later.

scrantong

October 2017 I was a 189 pounds and down to 174 right now, it seems weight comes off of me very slow.

MichelleSilverleaf

scrantong wrote: »

@Jerome what is NEAT I am not familiar with that term.
And yes I have been eating that amount of calories for a awhile - I attached an average day of my eating for you to see - today with lunch, breakfast & my 2 snacks I am up to 718, supper most likely will be a 2 egg omelet w/kale added, as I work 2 jobs today and get home later.

NEAT is Non Exercise Activity Thermogenesis, which is basically the energy you expend all day just living your life. This is the number MFP uses to calculate your deficit from.

Are you weighing your food on a scale?

scrantong

yes I weigh or measure. I bring my salad to work in a small container that I know holds know more that a cup of salad, my turkey or chicken deli meat I weigh out so I know how many slices to have. My dinner I usually weigh my meat and keep my vegs to either a cup or 1/2 cup worth. The place we go to told me to be sure to eat anywhere between 500 - 700 protein calories, I do think I don't always hit that number

quiksylver296

Weigh everything. Quit measuring. Check out these two threads.

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

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