Overcoming plateau
ashleylarkin15
Posts: 10 Member
Hello! I have been on my weight loss journey for about 10 months and I have lost 32 pounds. I started at 189 and I am now 157. However, I have been plateaued for an entire month. My weight fluctuates between 157 and 158 every day and I cannot seem to get any lower than that. I weigh all my food and track everything. I also do Beach Body on Demand workouts (80 Day Obsession) 6 days a week - this program combines cardio and strength/weight training. I do not always drink enough water, but I am working on that as well. MyFitnesspal started me at 1200 calories a day, but I recently readjusted it to be closer to 1400 because I read that that might help. How can I get out of this plateau?
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Replies
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Is that 1400 base and then you correctly eat more when you do more like workouts?
Or has your entire weight loss been 1200 and with no correct increases?
If that is the case - body's response to adapt is slow you down, and stress induced cortisol can slowly increase water weight up to 20 lbs.
What do the measurements say since scale weight is only 1 measurement and not even the best one?6 -
Just because you haven't lost in the last month doesn't mean its a plateau, you will probably see another drop in the next few weeks. If you have been tracking faithfully you will lose. As you get nearer to a healthy weight, loss slows to a snails pace, we burn less because we are smaller for one thing. Keep on tracking everything as accurately as possible.
Well done on your loss so far
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Keep on keepin' on. I'm on week 3 of staring down 157-158 on the scale, but I know it will break. Just yesterday I logged all the reasons It hasn't yet.
1. I started a new workout program
2. I'm adding workout days to my schedule from 3 moving up to 4-5.
3. It's TOM and my gut is in freak out mode.
4. I was very off routine on Saturday and the second I step out of my routine, I retain water for a bit.
5. My deficit is pretty small and I've had to estimate calories at a number of restaurants in the last week.
I also checked my measurements, and my waist is down 1/2" and hips are down by 1/4", so clearly things are happening.
Remain steadfast. Check other areas for improvement. Trust the system that's been working for you. Maybe recalculate your calories based on your current weight if you haven't done that recently.
*fistbump*
Congratulations on your previous accomplishment. 32 pounds is significant and a fantastic achievement!12 -
How tall are you? If your current weight is within or near your optimal BMI range, then it's very common to see no movement on the scale for 4-6 weeks. At this point, your deficit is very small and easily masked by normal water weight fluctuations, or wiped out by small logging errors like inflated exercise calories or not weighing everything.8
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How tall are you? If your current weight is within or near your optimal BMI range, then it's very common to see no movement on the scale for 4-6 weeks. At this point, your deficit is very small and easily masked by normal water weight fluctuations, or wiped out by small logging errors like inflated exercise calories or not weighing everything.
This! I had 3 weigh-ins mid November in the126s. Today is the first day since then that I saw a 126 again on the scale (still not as low as mid November).
What helps me is:
(1) Believe in the deficit. It will work ... eventually.
(2) Use a weight trend app. That negative slope is so encouraging!11 -
A month long plateau is a bit long. Like other poster, I'd check your numbers. I had a plateau that long when I incorporated new forms of exercise in my routine and used MFP estimates for calorie burn (which IMO are extremely high at least for exercise I do...). Went though 6 weeks of logging everything and no movement. It was extremely frustrating. Once i found accurate estimates for exercise, the process started to work as expected.
On the food side it tends to be more user error (under estimating how much you actually ate, not measuring etc.).
I seem to periodically plateau for 1-2 weeks. And i think that's water or weeks where my food entries are inaccurate (restaurants etc...).
But if it's a month, it's worth double checking food accuracy and if you exercise a lot, dont use MFP estimates, research more accurate formulas.
Generally plateaus just take patience. But if it's a month, I'd review above.2 -
Thank you all for your responses! A couple of people asked if I am eating back the calories burned from exercise. I do not log my exercise into MFP because I have been told that the app overestimates how much you burn. So I just do not put it in at all. So i only eat the 1340 calories that MFP tells me to.4
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ashleylarkin15 wrote: »Thank you all for your responses! A couple of people asked if I am eating back the calories burned from exercise. I do not log my exercise into MFP because I have been told that the app overestimates how much you burn. So I just do not put it in at all. So i only eat the 1340 calories that MFP tells me to.
The only exercise calorie estimate that we know for certain is wrong is zero calories. Start with eating half of your estimated exercise calories.
Having said that, however, it is also a VERY good idea to make sure you are weighing ALL your food. If you're not losing weight, then either you are not in a deficit or haven't given it enough time. A month is getting pretty close to enough time. Now is the time to tighten up your food logging if you haven't already done so.6 -
Do you say that I should eat half of my estimated exercise calories because i am not eating enough by not inputting them?3
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ashleylarkin15 wrote: »Do you say that I should eat half of my estimated exercise calories because i am not eating enough by not inputting them?
Yes. And you may have your base calories set a bit low too, I don't know. How much more weight do you have to lose? 20 pounds or so? Set it at "Lose 1/2 pound per week," and use a realistic Activity Level.
Who told you not to log exercise?
I always logged exercise and ate all the allotted calories. In the beginning I had 70 pounds to lose and I just used the site as it is designed to be used.
As I lost weight I then had enough of my own data to use to know how much to eat and how many calories (approximately) I used in exercise.
Under eating is not doing you any favors.
Here: watch this 3 minute video from the Most Helpful Threads linked here: https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
Also, read this from the stickies too:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p16 -
I am in a similar boat - Have not lost in over a month. I am starting to wonder if I am not meant to lose anymore weight. I mean, how do you know when you are done?!2
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You are not going to break a plateau by increasing your calories. That is a folk tale that directly contradicts the physics of weight loss, in which your body burns fuel to produce energy for its various needs, and the less fuel you give it to burn in the form of food intake, the more it turns to its own internal stores of fuel - i.e. body fat. It's the only game in town as far as how it really works. Anything else is akin to praying to Jupiter for a more abundant crop this spring. Upping your calories is without a doubt slowing down your weight loss.
Plateaus happen. I'm in one. Got sick this month, ended up in the ER. Some kind of unknown non-flu virus. Recovery was slow though now I'm 90 % past it. Ate pretty good during the whole experience, shoulda lost another 3-4 pounds according to the numbers but I'm actually up a few pounds from when the whole thing started. Wish I knew why, but I think it's just the Great Unknowable of dieting.
Every time you lose a pound, you also lose approximately 5 calories in TDEE**. That's why weight loss slows as you lose weight. Having lost 32 pounds, you're burning around 160 calories less per day than when you started dieting. That might have something to do with the current scale sluggishness.
In any event, if you just carry on and don't start extra nibbling out of frustration, the ship will right itself. The plateau will end up just being a horizontal line segment on a long-term chart that has the correct down slope. It always works that way. The human body doesn't mysteriously not burn fuel for a while; what the process is that masks that fuel-burn temporarily (which we call a plateau) is unknown but also unimportant in the long run. Everything is fine!
** I figured out this 5 calorie TDEE loss per pound loss by spending a day on the various TDEE calculator sites and entering 1 lb incremental changes in weight to see what TDEE it gave me. Obviously I need a more exciting life, but that was the conclusion: 5 to 5.5 calories per pound lost.13 -
The solution to “I’m not losing weight” is absolutely NOT “eat more”. The entire premise of this website is “calories in versus calories out”. How could increasing intake ever result in more net losses?8
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The solution to “I’m not losing weight” is absolutely NOT “eat more”. The entire premise of this website is “calories in versus calories out”. How could increasing intake ever result in more net losses?
One way is that a person becomes more active in everyday activities on more calories. Eating very low calories can make a person subconsciously conserve energy by moving less and becoming very efficient. Whether this would actually lead to greater weight loss on more calories is debatable, but many people report this effect particularly when they had been greatly undereating before.10 -
bold_rabbit wrote: »The solution to “I’m not losing weight” is absolutely NOT “eat more”. The entire premise of this website is “calories in versus calories out”. How could increasing intake ever result in more net losses?
One way is that a person becomes more active in everyday activities on more calories. Eating very low calories can make a person subconsciously conserve energy by moving less and becoming very efficient. Whether this would actually lead to greater weight loss on more calories is debatable, but many people report this effect particularly when they had been greatly undereating before.
It's certainly true that there are levels of intake at which lassitude, fatigue, and adaptive thermogenesis will slow weight loss, through down-regulated activity both visible and subtle. Food really is fuel, after all, and research suggests there are limits on fat metabolism.
That's not the same thing at all as the myth that you can eat so little that your body will "hold onto all your fat" and "refuse to lose weight". If this idea were true, no on would ever starve to death, and sadly many people do so daily worldwide. If you severely undereat, your body will slow things down to stave off death. You'll lose weight, but more slowly than you might expect. You don't want to approach those intake levels.
The implication, IMO, is that most people probably have some ideal weight-loss calorie zone where they're eating enough to maintain a decent energy level, but little enough that they continue to lose weight. AFAIK, there's no formula for that.
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bold_rabbit wrote: »The solution to “I’m not losing weight” is absolutely NOT “eat more”. The entire premise of this website is “calories in versus calories out”. How could increasing intake ever result in more net losses?
One way is that a person becomes more active in everyday activities on more calories. Eating very low calories can make a person subconsciously conserve energy by moving less and becoming very efficient. Whether this would actually lead to greater weight loss on more calories is debatable, but many people report this effect particularly when they had been greatly undereating before.
It's certainly true that there are levels of intake at which lassitude, fatigue, and adaptive thermogenesis will slow weight loss, through down-regulated activity both visible and subtle. Food really is fuel, after all, and research suggests there are limits on fat metabolism.
That's not the same thing at all as the myth that you can eat so little that your body will "hold onto all your fat" and "refuse to lose weight". If this idea were true, no on would ever starve to death, and sadly many people do so daily worldwide. If you severely undereat, your body will slow things down to stave off death. You'll lose weight, but more slowly than you might expect. You don't want to approach those intake levels.
The implication, IMO, is that most people probably have some ideal weight-loss calorie zone where they're eating enough to maintain a decent energy level, but little enough that they continue to lose weight. AFAIK, there's no formula for that.
Sure there is a formula. Try to avoid extremes and attempt to minimize, as opposed to court, side effects!1 -
First of all, eating more is never going to help lose more weight. In this case I think 1400 is still more than a reasonable goal, though, so I won't encourage you to go lower than that.
Are you counting calories from your workouts? Most people drastically overestimate how many calories they are actually burning when exercising.
Edit: sorry, I see you already answered this question.
Another thing to keep in mind as you near a heathy weight range is that weight loss will go slower and slower as you have less margin of error to create a deficit. One off day can wipe out your week's deficit easily.
If you are 100% confident that you are weighing everything, then the best advice I have is to hang in there. Keep at it, and the scale will budge eventually. You can do it!4 -
bold_rabbit wrote: »The solution to “I’m not losing weight” is absolutely NOT “eat more”. The entire premise of this website is “calories in versus calories out”. How could increasing intake ever result in more net losses?
One way is that a person becomes more active in everyday activities on more calories. Eating very low calories can make a person subconsciously conserve energy by moving less and becoming very efficient. Whether this would actually lead to greater weight loss on more calories is debatable, but many people report this effect particularly when they had been greatly undereating before.
It's certainly true that there are levels of intake at which lassitude, fatigue, and adaptive thermogenesis will slow weight loss, through down-regulated activity both visible and subtle. Food really is fuel, after all, and research suggests there are limits on fat metabolism.
That's not the same thing at all as the myth that you can eat so little that your body will "hold onto all your fat" and "refuse to lose weight". If this idea were true, no on would ever starve to death, and sadly many people do so daily worldwide. If you severely undereat, your body will slow things down to stave off death. You'll lose weight, but more slowly than you might expect. You don't want to approach those intake levels.
The implication, IMO, is that most people probably have some ideal weight-loss calorie zone where they're eating enough to maintain a decent energy level, but little enough that they continue to lose weight. AFAIK, there's no formula for that.
Sure there is a formula. Try to avoid extremes and attempt to minimize, as opposed to court, side effects!
Hey, PAV: Could youbold_rabbit wrote: »The solution to “I’m not losing weight” is absolutely NOT “eat more”. The entire premise of this website is “calories in versus calories out”. How could increasing intake ever result in more net losses?
One way is that a person becomes more active in everyday activities on more calories. Eating very low calories can make a person subconsciously conserve energy by moving less and becoming very efficient. Whether this would actually lead to greater weight loss on more calories is debatable, but many people report this effect particularly when they had been greatly undereating before.
It's certainly true that there are levels of intake at which lassitude, fatigue, and adaptive thermogenesis will slow weight loss, through down-regulated activity both visible and subtle. Food really is fuel, after all, and research suggests there are limits on fat metabolism.
That's not the same thing at all as the myth that you can eat so little that your body will "hold onto all your fat" and "refuse to lose weight". If this idea were true, no on would ever starve to death, and sadly many people do so daily worldwide. If you severely undereat, your body will slow things down to stave off death. You'll lose weight, but more slowly than you might expect. You don't want to approach those intake levels.
The implication, IMO, is that most people probably have some ideal weight-loss calorie zone where they're eating enough to maintain a decent energy level, but little enough that they continue to lose weight. AFAIK, there's no formula for that.
Sure there is a formula. Try to avoid extremes and attempt to minimize, as opposed to court, side effects!
Hey, PAV, guru of this technology that you are: Could you please put that formula into a spreadsheet for me?
Thanks bunches!
(Or, you could set up a website and sell it for millions. Millions!)
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One post at a time so MFP can sell ads! 🙈😹4
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Perhaps set your goal to lose 1/2 pd a week. Slow and steady wins the race...plus u get more calories.
Also remember the scale isn’t the only measurement of loss. You could have lost inches and not see that on the scale.
Beginning of Nov, I dropped 3 pds which seemed like outta no where. Guess it was my whoosh. But for the rest of the month I didn’t lose anything or so I thought. I stuck to my calories for the most part as well as excercised when I could. I told myself just trust the process. The weight will drop again. Sure enough the first week in Dec, I dropped another pound over night.
Just keep on keepin on...and TRUST THE PROCESS.
U got this!
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Hi all, first post so nice to meet you.
Had the same, started on August 2018 at 119kg and reached 89kg at February 2019. Diet and exercise with excessive devotion.
Since Feb 2019 (11 months now) I can't break the 89kg barrier.... Tried to reduce food but I was literally starving. I'm 185cm male, my BMI states 80-85kg would be alright for me.
Maybe need to increase my workout? Change diet? I don't know ... Any advise is welcome.
Kostas3 -
I've also been "stuck" at 156-157 for a month. I had been able to eat 1500 calories a day but I think now that i'm close to a normal BMI (I'm 5'6") I needed to drop to 1300. I'm now down to 155 after a couple days of careful logging.
Definitely get the happy scale app, its so reassuring to see that you are actually losing, albeit slowly.3 -
thank you all for your comments! i am trying not to let it get to me too much, and i know that eating well and exercising will pay off (and it has already), but so many weeks in a row of seeing the same number is just getting to be very disheartening.
i lost the 32 pounds with eating basically what i wanted (not the cleanest eating and definitely plenty of treats). maybe that won't cut it anymore? maybe i need to clean up my eating on top of eating the right amount of calories. has anyone experienced this before?2 -
ashleylarkin15 wrote: »thank you all for your comments! i am trying not to let it get to me too much, and i know that eating well and exercising will pay off (and it has already), but so many weeks in a row of seeing the same number is just getting to be very disheartening.
i lost the 32 pounds with eating basically what i wanted (not the cleanest eating and definitely plenty of treats). maybe that won't cut it anymore? maybe i need to clean up my eating on top of eating the right amount of calories. has anyone experienced this before?
If you are getting the same number for weeks in a row it might be that your scale needs a new battery.
Mine does that when the battery is low. You should be seeing different weights every day, regardless of dieting/no dieting. Water weight and food in digestion is always in flux.0 -
cmriverside wrote: »ashleylarkin15 wrote: »thank you all for your comments! i am trying not to let it get to me too much, and i know that eating well and exercising will pay off (and it has already), but so many weeks in a row of seeing the same number is just getting to be very disheartening.
i lost the 32 pounds with eating basically what i wanted (not the cleanest eating and definitely plenty of treats). maybe that won't cut it anymore? maybe i need to clean up my eating on top of eating the right amount of calories. has anyone experienced this before?
If you are getting the same number for weeks in a row it might be that your scale needs a new battery.
Mine does that when the battery is low. You should be seeing different weights every day, regardless of dieting/no dieting. Water weight and food in digestion is always in flux.
it does not stay the exact same every day - but it will go from 157.2 to 157.8, 157.4, etc. but it has not changed at all besides that in 5 weeks0 -
I think a 5 week plateau does mean something is off. (Per previous comments). You should do an accuracy audit based on feedback from this thread.
[On another note I'm also on a plateau although mines only a week. Plateaus suck because you feel like all your effort is for nothing. I'm my case, I think I just need to keep at it and have patience. In your case, I'd do a complete check based on feedback here.]1 -
thank you all again. i will keep at it and will definitely take all of your suggestions! i am getting married in 27 weeks and want to lose another 20 pounds, so i am feeling the pressure and this plateau is stressing me out3
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ashleylarkin15 wrote: »thank you all again. i will keep at it and will definitely take all of your suggestions! i am getting married in 27 weeks and want to lose another 20 pounds, so i am feeling the pressure and this plateau is stressing me out
You might want to explore stress reduction techniques: Yoga, meditation, massage, aromatherapy bubble bath, steambath/sauna, spa day, whatever.
It's a bit of a long shot, but stress itself can encourage water retention, potentially masking a bit of fat loss.
Worst that can happen is you'll - I hope - feel more relaxed, which is a good thing in itself.
MFP Granny sez: Now don't go getting stressed about how stressed you are, on top of everything else, OK? :flowerforyou:9 -
I hit a plateau that lasted 3 months. I had lost over 80 lbs at that point and was very frustrated. Someone on here recommended a diet break which means you eat at maintenance for a week or two. I did that then the scale started moving again. I lost another 20 lbs. When you get down close to goal it becomes harder and the deficit is smaller so any deviation can eliminate your deficit. What the break did for me was to maybe reset some hormones and reduce my stress over the weight loss game. I gained a couple of pounds but in a few weeks it came back off and then things were moving again albeit slowly. There's a thread on here about diet breaks which I would recommend:
https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
One of MFP's blogs:
https://blog.myfitnesspal.com/taking-break-from-diet-lose-more-weight/7 -
ashleylarkin15 wrote: »thank you all again. i will keep at it and will definitely take all of your suggestions! i am getting married in 27 weeks and want to lose another 20 pounds, so i am feeling the pressure and this plateau is stressing me out
Since no one will see scale weight except you, but you have goal for dress probably - that's more on shape.
Strength training is more body shaping than most workouts if the fat loss is the same.
Shoot, strength training without fat loss can many times make you appear thinner, stand straighter, ect.
If not doing it already, start that during a diet break.
Only kicker with that workout is it doesn't burn as much as cardio can, so your ability to eat more from doing more isn't as much.
As many have mentioned, you don't want a huge deficit or body will fight you. If reasonable deficit (1 lb weekly) and not a huge workout burn still allows you to eat enough to adhere to the program then great.
If you feel you have to eat more to adhere, throw in some cardio too.2
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