Stalling at 116.5kg for 2 weeks... How do you break plateau?

edwardkim85

It's been 3.5 months. I fell off the wagon quite a few times but managed to lose 10kg; however....

I began eating quite clean(imo) especially the last 3 weeks or so and noticed a minimal loss in weight.(maybe 1kg)

I began crossfit 4 times/week 2.5 weeks ago ... that's the only change.

Basically scale hasn't moved in around 2 weeks so I'm stuck at 116.5kg. I have no idea whether I got leaner or not. I just know I should have lost another 1kg-2kg or so judging by my calorie intake and exercise intensity.

I hear of people plateauing after losing a lot more weight than I. How do you break the plateau? Should I eat more? Less?

PikaKnight

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://body-improvements.com/2013/05/24/undiet-your-diet/

http://www.myfitnesspal.com/topics/show/1122891-9-reasons-fat-loss-is-always-slower-than-you-d-like

ETA: 2 weeks isn't a plateau. Weigh your food, log everything (no quick add calories), and do it everyday. Give it another 4 weeks.

edwardkim85

Thanks. I checked out the links. I def. need to improve on proper logging.

It is pretty difficult with korean diet since I am in korea for the time being. It's usually a bowl of brown rice and a heap of vegetables as an option (Kimchi, spinach, sprouts, mushrooms, broccli, etc) with minimal amount of condiments used.

Therefore, I just log the vegetables as is and add maybe a table spoon or two of sesame seed oil each meal.

One question I have though is.... brown rice.

It says everywhere that 1 cup of brown rice is approx. 210 kcal. Is this cooked or uncooked?

I should get a food scale . I have one in Canada but haven't had time to go buy one yet. I guess that'll be my job this weekend!

Thanks!

PikaKnight

If you look in the database, it sometimes offers options for cooked or uncooked. You might want to check the nutrition on the bag if able.

I understand about the challenges of logging certain foods. I eat a lot of Japanese and Hawaiian type foods myself and it can be a challenge trying to estimate amounts. If possible, try to make your own. If you do this, you can use the recipe option on MFP to help figure out calories for what you are eating.

Otherwise, just try to weigh out per the info on the bags/boxes of food. If the food is homemade (but not by you), just try to find the closest option in the database that uses grams or ounces and weigh out your portions. It won't be perfect but it'll be a lot closer then trying to guesstimate and doing quick add calories.

edwardkim85

Thank you!