How to Break a Plateau

cathyannkneeland

I am wondering what people do to start losing again after a plateau. I have gained and lost the same 7 pounds for about 6 months now. I need to switch things up! Yes, there were times during that time that I was eating over my calories, but also much of that time I was on track. Thanks for any help or suggestions!

janejellyroll

If you've within the same seven pound range for six months, it sounds like you've located the calorie level you need to maintain your weight. To begin losing again, you'll need a calorie deficit.

It's also a good opportunity to look at your logging and see if there are ways you can be more accurate with estimating your calorie consumption. I can't see your food log (and it looks like you've just been here since the 12th), but some common things are: eyeballing portion sizes, using measuring cups/tablespoons to measure food, using generic/database entries, unlogged items like drinks, condiments, or cooking oil, or having cheat day/meals that aren't logged.

rosebarnalice

Sometimes when I get stuck, I lower my calorie target 100 or 200 calories a day for a week or so to kickstart things again. And, like @janejellyroll mentions, doubling down on the accuracy of logging can also be key.

goal06082021

The first thing I would do, especially since you say:

cathyannkneeland wrote: »

I am wondering what people do to start losing again after a plateau. I have gained and lost the same 7 pounds for about 6 months now. I need to switch things up! Yes, there were times during that time that I was eating over my calories, but also much of that time I was on track. Thanks for any help or suggestions!

is to get a food scale, or replace the batteries in your food scale if you already have one, and really knuckle down on weighing and logging every gram of food that passes your lips. It's easy to get complacent and start eyeballing things, tracking imperfectly, forgetting about this 50cal morsel or that 150cal snack here and there, and that's when you stall your progress. Also, if it's been a while since you updated your goals, maybe go through the guided setup again and see what MFP gives you - if you've lost a goodly amount since last you updated your calorie goal, it's time to revisit it.

Jthanmyfitnesspal

So, you've been maintaining your weight for 6 months. Excellent! It's not easy and it always involves gaining and losing a few pounds over time. Now you know what it takes!

But, you haven't been cutting. You haven't even been trying to cut. You've been thinking about cutting while maintaining.

Presuming you are overweight and want to lose weight: When you're really ready to cut, and willing to have a consistent calorie deficit for weeks to months, you will lose weight. It's up to you to decide.

[cue dramatic music]

ninerbuff

Just for correction: 6 months but haven't been totally consistent. NOT A PLATEAU. You've stalled, but that's because of lack of consistency and sounds of maintenance.

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