mmm..I have stopped...what the frick

ballyclover007

Hi guys, having lost over 2 stone I have found that I am at a complete stand still, in fact its gone up a pound. My daily calorie intake is 1790, this is the 2lb a week loss setting

In general I around 50-100 calories under each day. I also burn off 5-600 calories in the gym 3 -4 days a week. On a weekend I tend to burn a few more to cover a treat like pizza and a slice of cheese cake.

I eat back at least 70% of calories burnt.

So over the past 3 weeks I have remained the same, dropping a pound then putting back on?

I have read the in depth posts of starvation (the truth) and this is not the reason I am not losing. Could there be something else I am doing wrong?

I get such a buzz from losing weight and being able to fit into clothes that I couldn't before, still another 2 stone to lose at least before I am happy, but right now that doesn't look possible.

Any advice would be appreciated

thanks

DeguelloTex

If you're sure about what you're eating and about your deficit, just be patient.

WBB55

Do you weigh your food? Do you log those extra treats on the weekend? You're diary is closed to public, so I can't take a quick peak. It's a fairly common issue with people. Also, how long have you been "stalled"?

whyyesitsneke

Whenever I stall I find its because I was incorrectly calculating my calorie intake due to not weighing every little thing (which I honestly do not and likely never will do, for my own reasons). Perhaps double check your calories, otherwise it sounds like you're doing everything right!

ballyclover007

I know what i am eating as i use the barcode scanner and mostly what i eat are single items...for instance 1bread bun etc....there are some things done by weight but as my daughter is diabetic and we weigh her food i have a pretty good idea of weights so most time i over add

ZaCkOX

If you're sure about what you're eating and about your deficit, just be patient.

Exactly, smashing a plateau is about time. I have passed 3 plateaus. You just wait it out.

brower47

"The evidence presented in this study indicates that even very high and unrealistic levels of metabolic adaptation do not affect the timing of weight plateaus. Rather, the seemingly innocuous intermittent loss of dietary adherence results in weight graphs with 6-mo plateaus, and these results point to the sensitivity of dietary adherence in determining the kinetics of weight loss."

From: https://dl.dropboxusercontent.com/u/2570111/Am J Clin Nutr-2014-Thomas-ajcn.113.079822.pdf

Basically, you're probably lacking dietary adherence to your calorie goals. Just buckle down, ensure your accuracy in both your intake and output is as tight as possible.

mattwb72

I had a similar experience, and what worked for me was calorie cycling. You can find lots of info. about it on the web, but essentially you vary your daily caloric intake to specific levels each day over the course of the week but the net reduction for the week is the same as if you were dieting regularly. The theory is that varying your calories up and down "tricks" your body into thinking you are not dieting so it wont hold onto the fat. It got me over the plateau I was on so I think there is something to it.

I generally now watch body fat percentage more than net weight and the other thing that has helped quite alot is drinking plenty of water. Everyone says it all the time, but I found a direct correlation to drinking plenty of water with reduction in fat percentage. Hope this helps.

ballyclover007

Thank you guys and gals

stephe1987

How long have you been stalled? If it's just a week or two, don't worry. It's probably just water weight.

If it's been longer than a month, then it means you're eating too much.
How accurately are you measuring your food?
Also, eating back too many exercise calories is a bad idea. MFP and gyms almost always overestimate how much was burned. And if your food intake isn't completely accurate then it's even worse.

Don't forget to log everything you eat and also your drinks. Juice, soda, milk, alcohol, etc. all have a lot of calories. Your primary beverage should be water.

How intensely are you exercising? I would suggest taking at least one rest day each week. And have a "recovery week" after four months of intense physical activity. Otherwise, a lot of people have problems with water weight that won't come off unless they take a day or two off from exercise or eat at maintenance calories for a few days rather than at a deficit.