I have hit a plataeu for about 2 months after losing 23kgs. What am I doing wrong ?

kshhiitijwahati

Hi fellow health enthusiasts,

I have a question about what I might be doing wrong with my diet and exercise routine. After losing around 23 kg, my weight has plateaued, and it’s a bit frustrating because I feel my diet has been on point. I eat plenty of vegetables, lentils, nuts, and freshly squeezed juices. I also fast once a week. I train about three hours daily, with an occasional rest day.

Could you please guide me in understanding why my body isn’t losing weight anymore? Should I increase the intensity of my training? Or is there something I should add or remove from my diet? Any insights would be very valuable.

Thank you for taking the time to read my request and for any help you can offer. I appreciate it—cheers!

PS: Please view my weight loss graph so far and guide. Thanks!

Lietchi

A smaller body needs fewer calories. If you are still eating the same amount you were when you started your weight-loss, go through the goal set-up again: MFP doesn't update automatically

A few extra observations:
- Your weight graph doesn't look like a 2 month plateau by the way, it still looks like the trend is going down but more slowly. You might want to use an app like Libra or Happyscale (MFP's graph isn't great for figuring out your weight trend during slower weight-loss
- you train 3 hours a day? Unless you are a professional athlete, I'll admit that sounds excessive. What workouts are you doing?
- you've lost quite quickly so far (23kg in about 6 months, more quickly at the start) that's not a speed you want to continue to lose weight at, it's normal (and good) to lose more slowly as you approach your goal - 0.5-1% of bodyweight per week is generally advised.

kshhiitijwahati

Thank you for responding! I will check out both apps you recommend and start tracking there as well.

- I am not eating the same amount I started off with — I had started with 3 meals per day. In fact, I have reduced it to two meals per day and sometimes only one. I have added days when I fast for recovery. Well honestly, when I saw that my weight didn't change much from August '24 I concluded that I hit a plateau that starts from 8/13 to 10/13, on the chart as you can see, maybe there is a downward trend there but it is hard to find the downward slope.
- I am not a professional athlete but I do train like one. My training is a mix of running, calisthenics, and swimming for the time being.
- Ok, so as per your observation you're saying a slower downward trend is healthier? Okay, I was just worried that I might be doing something wrong to not see the steep downward trend like how I started off in the beginning. Do you know why is it that weight loss is faster in the beginning and then slows down as the target weight emerges closer?

Thanks for taking the time to share your thoughts! I really appreciate it. Cheers 🙌🏽

AnnPT77

kshhiitijwahati wrote: »

Thank you for responding! I will check out both apps you recommend and start tracking there as well.

- I am not eating the same amount I started off with — I had started with 3 meals per day. In fact, I have reduced it to two meals per day and sometimes only one. I have added days when I fast for recovery. Well honestly, when I saw that my weight didn't change much from August '24 I concluded that I hit a plateau that starts from 8/13 to 10/13, on the chart as you can see, maybe there is a downward trend there but it is hard to find the downward slope.
- I am not a professional athlete but I do train like one. My training is a mix of running, calisthenics, and swimming for the time being.
- Ok, so as per your observation you're saying a slower downward trend is healthier? Okay, I was just worried that I might be doing something wrong to not see the steep downward trend like how I started off in the beginning. Do you know why is it that weight loss is faster in the beginning and then slows down as the target weight emerges closer?

There are several reasons. A very important one is that fast loss is a stress on the body, and increases health risks in various ways.

When a person is very overweight, their weight itself increases health risks, so fast loss can be a risk-reducing choice on balance. As their weight reaches a healthier range, slower loss is the risk-reducing choice.

One factor is that experts estimate we can only metabolize a certain amount of stored fat per day per pound or kilogram of stored fat we have. If we go too fast, beyond that ability to burn stored fat, it becomes more likely that the body will burn useful body tissue like muscle to make up the difference. That's not health-promoting. There are only estimates of these rates, and individuals may vary somewhat. Still, reducing the pace of loss reduces the risk.

Too-fast loss can also do things like suppress immune function, cause hair thinning, trigger gall bladder problems, and more. It may also lower calorie needs long term compared to others who've always been at a healthy weight, making it harder to keep weight off.

Are bad things certain to happen? Of course not. One could be lucky. But risks do increase.

Moderate weight loss rate, appropriate to current weight, is a better gamble, a more likely path to long term thriving. More calories can deliver more nutrition, too, another plus.

IMO, the true golden prize is not reaching goal weight, but rather finding the new habits - both eating and exercise - that keep me at a healthy weight permanently. Doing that depended on learning sustainable, ideally enjoyable, definitely practical ways of eating and exercise that fit into an overall balanced, satisfying life,
and that can continue almost on autopilot when other parts of life get challenging . . . because they will.

Extreme eating restriction and demanding exercise may cause faster loss, but they may not be the healthiest or best for long term success.

Just my opinions, from the perspective of 8 years at a healthy weight, after many previous years of overweight/obesity, though.

[/quote]
Thanks for taking the time to share your thoughts! I really appreciate it. Cheers 🙌🏽[/quote]

Best wishes for success!