Plateau

Phoenix69

I have hit a Plateau. I have tried changing my diet and my exercise program and nothing seems to help.

Any thoughts????

Panini911

how long have you been at this "plateau"? is weight not moving at all or just "slow"?
how much weight have you lost in how much time before that?
how much more did you have to lose?

do you use a food scale for ALL foods? never relying on cups and measuring spoons?
log everything carefully? (lots of errors in the MFP database)?

diannethegeek

With a closed diary and few details, this would be my really generic advice:

1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right.

2. 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.

3. Consider buying a food scale if you don't already have one and use it for everything. Everything. For a couple of weeks to see what kind of discrepancies you're running into. 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.

4. 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. Don't trust the barcode scanner or restaurant entries 100%.

5. 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.

6. 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.

7. 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.

8. If you weigh yourself frequently, consider using a program like trendweight, happy scale, or libra to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

9. 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.

Phoenix69

Thank you, ladies, for your words of wisdom. As I reflect on everything I am doing, I think I am starting to slack a little in my proper measuring, weighing and journalling of everything. Starting today, going back to basics, jump start my system and redoing my goals.