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How do you get through a plateau in weight loss?

rbrooks4434rbrooks4434 Member, Premium Posts: 3 Member Member, Premium Posts: 3 Member
I have been plateaued at about 10 pounds more than where I want to be for a month. I consistently eat fewer calories than recommended. I get the message that I am not being healthy in my weight loss, but, I am not losing weight.

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  • NovusDiesNovusDies Member, Premium Posts: 8,814 Member Member, Premium Posts: 8,814 Member
    I have been plateaued at about 10 pounds more than where I want to be for a month. I consistently eat fewer calories than recommended. I get the message that I am not being healthy in my weight loss, but, I am not losing weight.

    Eat maintenance calories for 2 weeks. If you are failing to nourish your body properly you are likely in a state of stress which makes you retain water. You can retain water for lots of reasons but your OP suggests stress.
  • rbrooks4434rbrooks4434 Member, Premium Posts: 3 Member Member, Premium Posts: 3 Member
    Good point. Sorry , but what is OP?
  • LietchiLietchi Member Posts: 1,598 Member Member Posts: 1,598 Member
    Good point. Sorry , but what is OP?

    Original Post :smile:
  • rbrooks4434rbrooks4434 Member, Premium Posts: 3 Member Member, Premium Posts: 3 Member
    Got it . Thanks.
  • Dogmom1978Dogmom1978 Member Posts: 1,590 Member Member Posts: 1,590 Member
    Second the maintenance calories for 2 weeks. I know I need a diet break when I don’t lose anything for 3 weeks. Then I do an intentional 2 weeks at maintenance and when I return to eating in a deficit, BAM the magic resumes.

    That said, when you resume eating in a deficit if you only have 10 left to lose, your rate of loss will be VERY slow and your tracking will need to be seriously on point (including proper macro distribution). I still have enough excess that I don’t have to be super concerned with my macros, but I know at some point, I will have to be hyper focused if I want to hit goal.
  • ninerbuffninerbuff Member, Greeter, Premium Posts: 43,643 Member Member, Greeter, Premium Posts: 43,643 Member
    Also, realize what a "plateau" really is. In weight loss, it's 6 weeks or more of no weight movement IF you've been totally consistent. So if you're meals, exercise, stress levels and sleep have been the same for 6 weeks, then yes. But if you've indulged in foods or drinks, lack sleep, gone through some stressful event, etc. within that time, it's NOT a plateau. This would be a stall and you just have to get back on track.

    A.C.E. Certified Personal and Group Fitness Trainer
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