I've hit a weightloss plateau and need help getting past it!!!!

green_eyes_99

I've been working out 4-5x a week for the past 3 months. I've lost 10 pounds so far and several inches all over my body. I do a lot of strength training on most of my workout days and little cardio. I eat clean 90% of the time and the other 10% if I eat something thats not healthy I do it in moderation to keep my sanity lol! I do have a glass of red wine every couple days during the week and on the weekends I may have some vodka and tonic. With all that being said I have hit a weight loss plateau. I have been going up/down 2 pounds for the past 6 weeks and I can't get past the hump. Any advise or tips would be greatly appreciated and thanks in advance!!!


This picture is 3 months apart.

cmriverside

How are you tracking your food? If you set your Food diary to "Public" we may be able to spot some common errors in logging.

FOOD > Settings, scroll down and click public/save changes

diannethegeek

These would be my generic tips without more details about your food situation. Eating clean matters less than eating the right amount and you don't mention anything about your calories or deficit. With a closed diary, maybe something here will help:

1. 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.

2. Consider buying a food scale if you don't already have one and weigh everything solid. Everything. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. If you weigh yourself frequently, consider using a program like Libra or Happy Scale to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs. You might also be sure your scale is working and doesn't need new batteries or anything.

8. 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.

daniwilford

Weight loss happens in the kitchen and fitness in the gym. If you want to lose weight you have to reduce your calorie intake. Eating "clean" doesn't make a difference in weight. It is your calorie intake that counts toward weight loss. Put your stats into mfp and your goal and then eat the calories it tells you to. Measure liquids and weigh solids on a food scale. Choose the most accurate entries in the data base or create your own. Read the stickies about weight loss.

pierinifitness

Double down your efforts, be patient and persevere. Give us an update in 6 months. It will be good news.

Ddsb11

daniwilford wrote: »

Weight loss happens in the kitchen and fitness in the gym. If you want to lose weight you have to reduce your calorie intake. Eating "clean" doesn't make a difference in weight. It is your calorie intake that counts toward weight loss. Put your stats into mfp and your goal and then eat the calories it tells you to. Measure liquids and weigh solids on a food scale. Choose the most accurate entries in the data base or create your own. Read the stickies about weight loss.

This is like James Joyce to me 👌🏻