Over 50 years old, how to beat the plateau? Any ideas?
hollythecook
Posts: 7 Member
I'm 51 years old. I've lost 40 pounds since turning 50, then gained 8 back and have plateaued for 8 months. I'd really like to lose another 20 pounds, but between tracking every calorie & excercising regularly (HIIT and weights) I'm not sure what more I can do to kick it up a notch. Any ideas are welcome. I have my calories set to 1250/day and my macros are set to 40/30/30 (carb/fat/protein).
5
Replies
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At 1,250 a day and regular exercise, you should have seen some weight loss in the past eight months. If you open your diary, we may be able to provide some more specific help.
Some basic troubleshooting: Are you using a food scale for solid food? Are you creating your own recipes and avoiding generic database entries? Are you having any "cheat" days or meals that you aren't logging? Are there any condiments or liquids you may not be logging?8 -
How tall are you?
How much weight do you need to lose to be in your healthy BMI range?
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm6 -
My solution is probably not for everyone of course but you did say “any ideas are welcome”
Back when I was losing weight and more recently to lose 6 pounds that I accumulated after lockdown, what ALWAYS worked to get me out of a plateau was an 8 mile hike. Told ya it wasn’t for everyone! 
but every time the scale wasn’t budging after a few weeks I’d go for an 8 mile hike and a few days later after the retained water weight went down I’d begin to lose weight right on schedule again. I have also ALWAYS eaten back ALL my calories earned through exercise (I use the iRunner app to calculate exercise calories earned on the hike) I’m 45 years old, I’ve lost a total of 43 pounds and maintained that loss within a reasonable range for 6+ years. Not sure if this will help but I wish you luck on your health journey! 6 -
Whatever it is, I don't think age has much of anything to do with it. (Said from the perspective of someone whose weight loss started at age 59.)
If you're perimenopausal or recently entered menopause, you could have some temporary water weight weirdness, but that shouldn't be a factor long term. If you're losing fat, even slowly, the fat loss should eventually outpace any water weight and show up on the scale.
Answers to the questions above might be helpful, also:
Did you start the HIIT and weights at approximately your current intensity/volume 8 months ago, too, along with calorie restriction?
Do you feel at all fatigued, dispirited, cold? How is your workout performance - able to add volume to your strength training at a satisfactory level, keeping up the intensity during the HIIT without increased struggle, etc.?
Are you eating back exercise calories, and if so, how do you estimate them?
Have you literally seen no change (other than random daily fluctuations) in weight in 8 months, or is it more like frustratingly super-slow loss?7 -
cmriverside wrote: »How tall are you?
How much weight do you need to lose to be in your healthy BMI range?
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
I'm 5'4" and 142.5 as of today, so I am in a healthy BMI range. I'm just used to being in the 120-125 weight range and would like to get back there if I can.2 -
Whatever it is, I don't think age has much of anything to do with it. (Said from the perspective of someone whose weight loss started at age 59.)
If you're perimenopausal or recently entered menopause, you could have some temporary water weight weirdness, but that shouldn't be a factor long term. If you're losing fat, even slowly, the fat loss should eventually outpace any water weight and show up on the scale.
Answers to the questions above might be helpful, also:
Did you start the HIIT and weights at approximately your current intensity/volume 8 months ago, too, along with calorie restriction?
Do you feel at all fatigued, dispirited, cold? How is your workout performance - able to add volume to your strength training at a satisfactory level, keeping up the intensity during the HIIT without increased struggle, etc.?
Are you eating back exercise calories, and if so, how do you estimate them?
Have you literally seen no change (other than random daily fluctuations) in weight in 8 months, or is it more like frustratingly super-slow loss?
I went through a premature menopause at age 21 so have been on replacement hormones for 30 years, which makes weight loss and maintenance a challenge, but I was able to do it until I hit about 49.
I started the HIIT and weight training in February 2019, when I started this weight loss journey, so it is what helped me shed the 40 pounds initially. My teacher "mixes it up" a bit, but I feel like I'm in a slump. I have been very fatigued, and I have now moved down from 3 days per week to 2 days per week to see if maybe I'm not recovering well enough between workouts. Sometimes we go for close to 2 hours on weight lifting days, and I feel like that is way too much. On HIIT days, she also likes to do "active rest" in between 3 minute rounds (like pushups, situps, squats, what-have-you), but I have heard that a "tabata" style with true rest for like 15-30 seconds is better than active rest, and I'd actually like to suggest to her that we try that.
I usually have a protein shake after my work out. I do tend to eat back some of my calories on work out days.2 -
Whatever it is, I don't think age has much of anything to do with it. (Said from the perspective of someone whose weight loss started at age 59.)
[snip]
Do you feel at all fatigued, dispirited, cold? How is your workout performance - able to add volume to your strength training at a satisfactory level, keeping up the intensity during the HIIT without increased struggle, etc.?
Are you eating back exercise calories, and if so, how do you estimate them?
Have you literally seen no change (other than random daily fluctuations) in weight in 8 months, or is it more like frustratingly super-slow loss?
I feel like some work out days are good and some are bad. There are days I feel really old and my body won't get down on the ground and back up very quickly. We don't continue to add weights. We use 8 pound hand weights and a 10 pound kettle bell.
I have seen no change in 8 months other than weight gain of the 8 pounds.
0 -
RunsWithBees wrote: »My solution is probably not for everyone of course but you did say “any ideas are welcome” Back when I was losing weight and more recently to lose 6 pounds that I accumulated after lockdown, what ALWAYS worked to get me out of a plateau was an 8 mile hike. Told ya it wasn’t for everyone! but every time the scale wasn’t budging after a few weeks I’d go for an 8 mile hike and a few days later after the retained water weight went down I’d begin to lose weight right on schedule again. I have also ALWAYS eaten back ALL my calories earned through exercise (I use the iRunner app to calculate exercise calories earned on the hike) I’m 45 years old, I’ve lost a total of 43 pounds and maintained that loss within a reasonable range for 6+ years. Not sure if this will help but I wish you luck on your health journey!
I have done 2 hikes in the last 2 years that were between 10-12 miles and I injured myself both times. First one I injured my knees because it was just too far for me to hike, and the second one I lost 2 toenails (ouch!) because apparently you really need to clip them down if you're going to be hiking a long way or they will rub against the tip of your shoe inside and get lose. I feel like I'm falling apart! Age sucks. But I will try less miles and see. I just feel like I need a reboot of some kind, whether with food or with a different work out.4 -
janejellyroll wrote: »At 1,250 a day and regular exercise, you should have seen some weight loss in the past eight months. If you open your diary, we may be able to provide some more specific help.
Some basic troubleshooting: Are you using a food scale for solid food? Are you creating your own recipes and avoiding generic database entries? Are you having any "cheat" days or meals that you aren't logging? Are there any condiments or liquids you may not be logging?
I try to log everything. I do create my own recipes. I try to capture all my condiments. I make my own mayonnaise for example. I have a scale but I usually go by cups. Like today, I had some brown rice so I input 3/4 cup, etc. Maybe I should start weighing in grams? Maybe that would be more accurate.3 -
Yes, weighing in grams will be the most precise. At first, it may feel tedious, but after a short while, it will become routine and commonplace.5
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tequila5000 wrote: »Yes, weighing in grams will be the most precise. At first, it may feel tedious, but after a short while, it will become routine and commonplace.
I weigh for cooking & baking. I should weigh for eating too! Thanks!2 -
Plateaus happen and it doesn't matter what age you are. I hike because there's a mountain outside my door. You've lost your toenails and hurt your knees. Go to the swimming pool and lap it. If you don't know how to swim, you can still do it. There will be boards and noodles, swimming foam barbells. There is something about the water that's absolutely magic.
What it does for your skin, especially while you're losing weight. I've lost 100 lbs and the water, resistance....all of it will tighten you UP like a drum.
If you don't know how to swim, put those foam barbells under your arms and hang on to the boogie foam board. Go forwards on your belly and come back on your back. Then exercise your arms with the barbells with water almost up to your neck. Take a water exercise glass. It will shape you and mold you. Swimming and hiking with a backpack. It worked for me.
All movement counts. You have to find exercise you actually enjoy and can do for the rest of your life. Do everything on your own terms. Movement. Momentum. Me, signing up for another gym membership is like throwing money down one more rathole. I know myself.
Getting off the couch and moving at some speed above zero with walking, hiking...swimming are things I enjoy. I ride horses but in the beginning, I wanted to move under my own steam. I kinda felt sorry for the horse.
You can bust through that plateau. Don't let anything grind you down.3 -
hollythecook wrote: »Whatever it is, I don't think age has much of anything to do with it. (Said from the perspective of someone whose weight loss started at age 59.)
If you're perimenopausal or recently entered menopause, you could have some temporary water weight weirdness, but that shouldn't be a factor long term. If you're losing fat, even slowly, the fat loss should eventually outpace any water weight and show up on the scale.
Answers to the questions above might be helpful, also:
Did you start the HIIT and weights at approximately your current intensity/volume 8 months ago, too, along with calorie restriction?
Do you feel at all fatigued, dispirited, cold? How is your workout performance - able to add volume to your strength training at a satisfactory level, keeping up the intensity during the HIIT without increased struggle, etc.?
Are you eating back exercise calories, and if so, how do you estimate them?
Have you literally seen no change (other than random daily fluctuations) in weight in 8 months, or is it more like frustratingly super-slow loss?
I went through a premature menopause at age 21 so have been on replacement hormones for 30 years, which makes weight loss and maintenance a challenge, but I was able to do it until I hit about 49.
I started the HIIT and weight training in February 2019, when I started this weight loss journey, so it is what helped me shed the 40 pounds initially. My teacher "mixes it up" a bit, but I feel like I'm in a slump. I have been very fatigued, and I have now moved down from 3 days per week to 2 days per week to see if maybe I'm not recovering well enough between workouts. Sometimes we go for close to 2 hours on weight lifting days, and I feel like that is way too much. On HIIT days, she also likes to do "active rest" in between 3 minute rounds (like pushups, situps, squats, what-have-you), but I have heard that a "tabata" style with true rest for like 15-30 seconds is better than active rest, and I'd actually like to suggest to her that we try that.
I usually have a protein shake after my work out. I do tend to eat back some of my calories on work out days.
If you have a trainer, and have confidence in her, it makes sense to follow her direction.
I'm much older than you (64), though fairly fit (quite active for well over a decade, even when obese). Your routine, if I'm understanding it accurately, wouldn't work for me. I would under-recover. I do steady state cardio as the cardiovascular main dish, and use intensity as a condiment or side dish, in the overall exercise menu. Two hours sounds like a lot, for strength training. (Of course, my training objectives may be different from yours. I'm not training in a really structured way any more, but my biases toward that approach come from a time when I followed a structured training plan aimed at rowing performance improvement.) True HIIT is fatiguing, Tabata intervals (at least in the form I do them on the rowing machine) are exhausting. I would not personally do either one more than once a week, embedded in a daily routine that includes more steady state work. But that reflects my objectives, not yours.
I'd take your fatigue as a negative sign. Fatigue can mean a reduction in our daily life calorie expenditure (simplistically, we do less when tired, put off energy-draining chores, do more sedentary things for entertainment rather than active ones, maybe rest/sleep more). There can be subconscious slow-downs, too, things like slower hair growth, being colder, etc.
Fatigue can result from over-exercise, from being in too big a calorie deficit for too long, from cumulative stress (including the aforementioned things plus other life stresses, including the stress of the pandemic), from sub-ideal nutrition coming home to roost after a long period, from less than ideal sleep, and more. But regardless of source, it can drag your TDEE down a bit in various ways, and slow weight loss below what you might expect.
I'm not saying thats *the* reason you're seeing a plateau, but it could be in the mix. It would take more assessment to try to figure out the why, and there are probably other factors in what you're experiencing - things others have mentioned.
Some of the questions I asked were about figuring out whether water retention was a likely factor. There's always water weight weirdness, but the two big things that seem to trip people up - that look like plateaus but really aren't - are water weight from new exercise, or related to hormonal cycles, neither of which seem to apply to you.hollythecook wrote: »Whatever it is, I don't think age has much of anything to do with it. (Said from the perspective of someone whose weight loss started at age 59.)
[snip]
Do you feel at all fatigued, dispirited, cold? How is your workout performance - able to add volume to your strength training at a satisfactory level, keeping up the intensity during the HIIT without increased struggle, etc.?
Are you eating back exercise calories, and if so, how do you estimate them?
Have you literally seen no change (other than random daily fluctuations) in weight in 8 months, or is it more like frustratingly super-slow loss?
I feel like some work out days are good and some are bad. There are days I feel really old and my body won't get down on the ground and back up very quickly. We don't continue to add weights. We use 8 pound hand weights and a 10 pound kettle bell.
I have seen no change in 8 months other than weight gain of the 8 pounds.
Not ever adding weight seems odd to me, in a strength program . . . unless you're adding volume in some other way (more reps/sets for example).
I wish I had more and better insights for you, but it's unclear to me. I'm sorry.
Best wishes!5 -
hollythecook wrote: »tequila5000 wrote: »Yes, weighing in grams will be the most precise. At first, it may feel tedious, but after a short while, it will become routine and commonplace.
I weigh for cooking & baking. I should weigh for eating too! Thanks!
There are some simplifying tips for using a food scale for calorie counting. It really should be easier and quicker (and make fewer dirty dishes!) vs. using cups/spoons, as well as being more accurate. There's some discussion of tips in this thread (ignore the joke-y clickbait title, it really is about using a scale efficiently):
https://community.myfitnesspal.com/en/discussion/10498882/weighing-food-takes-too-long-and-is-obsessive2 -
hollythecook wrote: »RunsWithBees wrote: »My solution is probably not for everyone of course but you did say “any ideas are welcome” Back when I was losing weight and more recently to lose 6 pounds that I accumulated after lockdown, what ALWAYS worked to get me out of a plateau was an 8 mile hike. Told ya it wasn’t for everyone! but every time the scale wasn’t budging after a few weeks I’d go for an 8 mile hike and a few days later after the retained water weight went down I’d begin to lose weight right on schedule again. I have also ALWAYS eaten back ALL my calories earned through exercise (I use the iRunner app to calculate exercise calories earned on the hike) I’m 45 years old, I’ve lost a total of 43 pounds and maintained that loss within a reasonable range for 6+ years. Not sure if this will help but I wish you luck on your health journey!
I have done 2 hikes in the last 2 years that were between 10-12 miles and I injured myself both times. First one I injured my knees because it was just too far for me to hike, and the second one I lost 2 toenails (ouch!) because apparently you really need to clip them down if you're going to be hiking a long way or they will rub against the tip of your shoe inside and get lose. I feel like I'm falling apart! Age sucks. But I will try less miles and see. I just feel like I need a reboot of some kind, whether with food or with a different work out.
Ouch, ouch and ouch!
I’ve not had any major injuries like that and I actually hike barefoot Maybe hiking isn’t your thing but there are other less impact exercises that you can do. I’m kind of a believer that I need to push myself just a little past my comfort zone to challenge myself but not past the point of pain or outright injury. Just keep trying things until you find something that suits you better. As stated in another post above, any and all physical activity counts. Also, do use a food scale to weigh out all your food. The small inconsistencies in calculations from simply eyeballing portions can add up fast 1 -
If you aren't weighing your foods, uou are eating more calories than you think. That is most likely why you haven't lost in 8 months.4
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hollythecook wrote: »tequila5000 wrote: »Yes, weighing in grams will be the most precise. At first, it may feel tedious, but after a short while, it will become routine and commonplace.
I weigh for cooking & baking. I should weigh for eating too! Thanks!
Yes! What you bake can weigh 10 lbs but it only counts towards your caloric goal if you ingest it!
A couple of other reasons for the plateau....did you recalculate your calorie goal when you lost the weight?
And this may be extreme since you said you eat some exercise calories back but are they maybe an over estimation?
When I hit a year long plateau, it turned out my fitbit was grossly over estimating my exercise calories. Once I was shown an online calculator to...er...calculate them, I started losing again.3 -
2 hours of resistance training that never increases in resistance? that's very odd. i'd ask why - well, i wouldn't go for that in the first place, but if i had, i'd want to know the rationale behind such an odd plan.
maybe it's time to stop working out at the gym since it doesn't sound like it's doing anything good for you and start taking brisk walks instead. i've always done best with walking of any cardio, and it tends to build and strengthen my legs, as well.
how much protein do you eat overall per day? a protein shake can be useful - how much protein is in that shake? - but having enough protein throughout the day can "feed" your muscles, and not having enough can leave you fatigued and weak. and if you're doing cardio and aren't doing keto, some carbs will fuel your workouts.
2 -
Hope you don't mind me saying but your exercise routine sounds most peculiar.
2hrs of strength training but you don't seem to have any weight progression programmed in. How are you measuring any progress? Are you getting stronger?
Lots of HIIT (do you mean real HIIT or is it circuit training?).
When you opine that Tabata is "better" what does better mean to you? The Tabata pacing intervals are particularly taxing and again build fatigue*.
I can't work out what your fitness or sporting goals are from this routine so is there some other driver for choosing to train in this way?
To me seems like you are going to build a lot of fatigue and have poor recovery. That isn't sustainable for months on end - it's partly why people periodise their training. It's also far harder to tolerate high intensity and volume when in a deficit. It also will drag down your daily NEAT calorie burns as our bodies are very good at making us slow down when fatigued.
Also didn't see your answer to the question how you are estimating your calorie expenditure for those exercises both of which are very hard to estimate with any accuracy and if people use the wrong methods can be spectacularly exaggerated. With a private diary it's hard for people to see what's going on but from your comments inaccuracy on both CI and CO mean your calorie balance could well be very different to what you think.
* Re. Tabata - personal view, I'm not a fan. Seems designed to feel hard (to appeal to people think sweat and pain mean an effective workout) and more importantly the pacing and under-recovery compromises the high intensity parts of the interval training which IMHO is where the benefit of intense interval training comes from.6 -
Yes to the food scale!
Assuming you have ruled out medical reasons (thyroid, PCOS) that could hinder weight loss, the short answer is you are eating more than you think. A gain of 8 pounds in 8 months is about 117 calories per day over maintenance. At age 50, height 5'4" and weight 134 (approximate weight 8 months ago) your bmr would be about 1200 so you'd burn roughly 1500 daily before exercise, assuming your normal life is fairly sedentary.
The difference between eating 1250 daily on average and 1617 daily on average: could pretty easily come about from estimating portions. The rice in the cup is a great example. I did some cooking with jasmine rice this past weekend, so I know that it has 160 calories in 45 grams (dry weight) which the label says is 1/4 cup. If I made 3x that much and erred by 5-10% (used more in weight than I intended) that 480 calories could be 500-530. A 20-50 calorie here and there: adds up quickly when your margin of error is small.
So use a food scale. I also suggest having a small notebook or dry erase board in the kitchen to jot down #s. I often prelog and then go back later and firm up quantities from estimated to actual. And if your regular life is 'sedentary' then look for ways to increase normal daily activity.
Other than that, for when you do exercise: be cautious about how much of the calories you eat back. It is a hard line to find the right balance. You don't want to overestimate your burn, but you also don't want to eat back more than you actually 'earned'.hollythecook wrote: »
I try to log everything. I do create my own recipes. I try to capture all my condiments. I make my own mayonnaise for example. I have a scale but I usually go by cups. Like today, I had some brown rice so I input 3/4 cup, etc. Maybe I should start weighing in grams? Maybe that would be more accurate.
3 -
Another vote for the food scale here! At the very least it will confirm that you are logging accurately, but I suspect you will find some sources of error, like I did. This is how I log a peanut butter and banana sandwich (open-faced):
1. Plate on scale. On/tare.
2. Bread on plate. Record grams. Tare.
3. Smear PB on bread, 15 grams. Tare.
4. Cut up banana on bread. Record grams.
It's actually a very quick and painless process now. Only dirty items are the plate and the knife, and its accuracy has been confirmed by my losing 30 pounds in just over 3 months. Try it out! Good luck with your weightloss journey 1 -
Mithridites wrote: »Another vote for the food scale here! At the very least it will confirm that you are logging accurately, but I suspect you will find some sources of error, like I did. This is how I log a peanut butter and banana sandwich (open-faced):
1. Plate on scale. On/tare.
2. Bread on plate. Record grams. Tare.
3. Smear PB on bread, 15 grams. Tare.
4. Cut up banana on bread. Record grams.
It's actually a very quick and painless process now. Only dirty items are the plate and the knife, and its accuracy has been confirmed by my losing 30 pounds in just over 3 months. Try it out! Good luck with your weightloss journey
5. Lick knife.5 -
Mithridites wrote: »Another vote for the food scale here! At the very least it will confirm that you are logging accurately, but I suspect you will find some sources of error, like I did. This is how I log a peanut butter and banana sandwich (open-faced):
1. Plate on scale. On/tare.
2. Bread on plate. Record grams. Tare.
3. Smear PB on bread, 15 grams. Tare.
4. Cut up banana on bread. Record grams.
It's actually a very quick and painless process now. Only dirty items are the plate and the knife, and its accuracy has been confirmed by my losing 30 pounds in just over 3 months. Try it out! Good luck with your weightloss journey
5. Lick knife.
Well, to do that (and still log accurately), the process would be slightly different :
- PB jar on scale. Tare.
- Scoop PB with knife and spread on bread.
- Record grams after putting jar back on scale.
- Lick knife.5 -
I second everyone above who says Priority # 1 = Food scale and precise measuring. Not a lot of room to maneuver at 1,250 calories, so it's gonna come down to precision, which requires a food scale and real diligence at meal prep times.
There's a sad reality to this weight loss thing you may or may not be tuned into. With every pound of weight loss, you get around 5 calories less to eat per day. In other words, your TDEE goes down by 5-ish calories. The range seems to be 4.8 - 5.8 calories per pound, depending on weight, height, gender, etc., but 5 is a good ballpark. It's easy enough to see for yourself. Just go to TDEEcalculator.net, type in your stats, see what it says your TDEE is, and then decrease your weight by 10 pounds and your TDEE will go down by around 50. Then increase it 20 pounds and it'll go up around 100.
This is important because you've already lost 40 pounds, so you are breaking even at 200 calories less than when you started your diet. Believe me, I know the pain. I've lost 80 pounds, 400 calories per day less fat-burning. Doesn't seem fair.
My experience with the weight loss, generally speaking, as a 57 year old: The weight drops off just like it used to for an equivalent calorie deficit. No harder to lose now than when I was 30. But weight comes back super super fast. One 1800 calorie binge, and after the water finally drains off in 3-4 days, I'm left with at least a full pound of new fat, not the expected half pound. Why, I have no idea. I live in this body of mine and all I can do is observe how it seems to work. With age has come super ridiculously fast weight gain whenever I veer off the diet plan. I am now gun-shy about going one calorie over maintenance, because I gain back so ferociously. Maybe that has more to do with the weight loss journey than my age, maybe it's more of a TDEE thing than some weird age related rapid weight gain thing, I can't say. All I know is, it's insane how fast and much my weight shoots up when I veer off plan, even after the water from carb/sodium retention has drained off.
Being super careful about going over maintenance as rarely as humanly possible might really help you get things moving in the right direction again with the weight numbers.3 -
Mithridites wrote: »Another vote for the food scale here! At the very least it will confirm that you are logging accurately, but I suspect you will find some sources of error, like I did. This is how I log a peanut butter and banana sandwich (open-faced):
1. Plate on scale. On/tare.
2. Bread on plate. Record grams. Tare.
3. Smear PB on bread, 15 grams. Tare.
4. Cut up banana on bread. Record grams.
It's actually a very quick and painless process now. Only dirty items are the plate and the knife, and its accuracy has been confirmed by my losing 30 pounds in just over 3 months. Try it out! Good luck with your weightloss journey
5. Lick knife.
Well, to do that (and still log accurately), the process would be slightly different :
- PB jar on scale. Tare.
- Scoop PB with knife and spread on bread.
- Record grams after putting jar back on scale.
- Lick knife.
It's alllllll in that thread I linked upthread, and plenty more tips from many people - just sayin'. 🙂1 -
What has worked for me is to do two days when I only eat 500 calories, and my plateau breaks.1
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hollythecook wrote: »I'm 51 years old. I've lost 40 pounds since turning 50, then gained 8 back and have plateaued for 8 months. I'd really like to lose another 20 pounds, but between tracking every calorie & excercising regularly (HIIT and weights) I'm not sure what more I can do to kick it up a notch. Any ideas are welcome. I have my calories set to 1250/day and my macros are set to 40/30/30 (carb/fat/protein).
People make it overly complicated, but plateaus almost always happen because you're at equilibrium. Your calories in basically = your calories out at your current weight. You can eat less, exercise more, or both and it will break.1 -
If you are TRULY weighing and eating 1250, maybe try a refeed day. No, this isn’t a cheat day to eat whatever you want. I also eat 40C/30P/30F plus or minus 2-3%. Refeed is an intentional day of eating extra carbohydrates at a slight surplus to get your body to balance the leptin levels. Adaptive thermogenesis is a hard wall to hit thru (I can’t say you’re there per say but could be). Refeed works for me when I hit a plateau. Everybody is different though. Just throwing out ideas!2
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