2 1/2 Month Plateau

courtney1189

Okay, this is going to be a bittt lengthy, and I apologize beforehand! I could call this a two year plateau (as 140 is what I've weighed for two years now), but I've only been truly counting every calorie and working out for 2 1/2 months.

When I started losing weight, I was 220 lbs. and I am 140 now. I'm 5'5 and 24 years old. My weight loss has been slow and gradual, over the course of many years. I never truly had to make a great effort to lose the weight. I typically just hovered around 1200 - 1400 calories during the week, and honestly, ate whatever I wanted on the weekend. However, when I hit 140, the weight loss completely stalled out. At this point, I tried low carbing for two months (and still saw no changes on the scale!)

I gave up for a while and ended up gaining 12 lbs back. So, 2 1/2 months ago, I started trying to get the rest of the weight off again. I quickly lost back down to 140 (within a few weeks) and then completely stalled out again. As of now, I never eat less than 1300 net calories a day. I weigh everything that I eat and do not underestimate on calories. I work out usually 3x a week for an hour and incorporate both cardio and strength training. I wear a HRM for workouts, and always underestimate calories burned by a bit. I do not have cheat weekends anymore. I also ALWAYS eat back exercise calories, so at least 3 or 4 days a week, I'm eating around 1600 or so. I also alternate carb and low carb days and drink lots of water.

Some days I will step on the scale and see 139 or even 138. But most often, 140. I've been strictly dieting for 2 1/2 months (only like two days that I went way over calorie goal when I had a big meal), and it just seems to defy logic that I have not lost any weight! I've been keeping up with measurements, and I've lost 1 1/2 inches in my stomach, but nothing anywhere else.

I see where other people have plateaud and members suggest upping calories. When I up calories, I gain weight or still hover around 140. I also feel like 1300 - 1400 calories is a good number for my size and height, so I'm clueless as to what to do now. I've also seen where members suggest putting the scale away and focusing on inches and how you feel in your clothes. I completely understand this idea, but I'm hardly losing any inches either - and just want to know that my hard work is paying off in some way.

Does anyone know what I should try, or what I'm doing wrong? I would greatly appreciate any advice!

KatissimusDorsi

My suggestion to you would be a bit unconventional.

At 5'5 at 140, not being able to lose weight at 12-1600 calories per day (and if you've been doing so for 2+ years) tells me something is wrong. Either one of two things are going on:

1) Under-estimating your calorie intake
2) Metabolism has slowed drastically and needs to be rectified.

You seem fairly certain that #1 isn't occurring (though we ALL are terrible at knowing our caloric intake. Even people who are trained in doing so can be off on their estimations by a fair amount, so don't discount that option outright), so we'll look at #2.

If #2 is really the case, we need to focus on what can be done to get it back up. That involves:

1) Upping calories in a slow and focused manner (to the tune of increasing by ~50 cals per day (probably in carbs, since you've been doing low carb), then bumping it up another 50 or whatever after ~2 weeks)

2) Putting more focus on building muscle than cardio - though of course if you enjoy you cardio continue doing it!

On a side note, 140 at 5'5 sounds like a healthy, normal weight to me. Why do you want to continue losing, if you don't mind my asking?

courtney1189

Thank you so much, Kat!

I'm very careful about what I eat, and like I said, I weigh everything. It's possible that I'm underestimating, but even so, I do not think it would be enough to stall my weight loss at 140 for this long... But who knows, at this point! haha I will try upping my calories by 50 to start, like you suggested. Also, you mentioned focusing more on muscle. I have just started doing that last month. I used to spend 45 minutes to an hour on cardio, and then just finish up with a little strength. I've been doing about half and half lately. Do you think maybe I should do like 45 minutes strength and then 15 cardio?

I think a lot of my unhappiness with my weight comes from loose skin from all the weight loss. My arms and upper legs are super flabby despite being very active. It's hard for me to distinguish what is fat and what is actually loose skin at this point, so I keep thinking... I'll just lose a little more weight! I'd honestly be happy just to get down to 130 or so. From the sounds of it, you think I should be focusing more on strength and less on weight loss, though?

mschicagocubs

Plateau's aren't real. You may stall for a while, but it will eventually come off if you are eating at a deficit. Make sure you aren't underestimating the calories you eat.

Also, exercise is not going to make you lose weight. It only allows you to eat more and be healthy. So more or less cardio isn't the answer.

140 is a decent weight, I'm your height and I'm 138. I'm trying to get down to 130. You should try and eat more towards your maintenance and start trying to do a body recomp by lifting more weights.

The scale isn't always what you want .. you just want to look good.

DrJenO

You should try and eat more towards your maintenance and start trying to do a body recomp by lifting more weights.

The scale isn't always what you want .. you just want to look good.

^^^ This x 1000

Throw out the scale, get a tape measure, and start lifting weights.

carpe_vinum

This is an interesting topic for me as I lose and stall for 2-3 months, then lose again. Keep eating clean and working out; a drop will ensue.

courtney1189

Thanks so much, everyone. I guess it really is time that I commit to more of a strength training program and stop weighing myself so much!

Jkn921

I was eating quite low (1200-1400) and got tired of the plateau as nothing was occuring. I increased my calories to 1600-1700 for the first two weeks and I gained 2lbs, but since I like eating more I continued as I was aware it could happen. A week ago I dropped the 2lbs I gained and my scale reading is even lower this week despite eating 1800-2000cals on Monday & Tuesday then about 1500cals yesterday. My body is a lot leaner and it generally feels a lot better. I've even been complimented on how healthy I look so upping calories is what made the change for me. As I wasn't too bothered about the weight gain, that made the difference to stick to it - it's been about a month and only now the changes have occured but I love it.