SO PLEASED....Broken Plateau!!! But advice needed please?!

sd892310

Hi all, I know this might sound like a small and trivial success for other MFP members but I am so proud/pleased with myself at the moment:

For 13 months I had tried and successfully lost 36lbs leaving me with a stubborn 9lbs to try and shift so I joined MFP to see if it could help. I joined MFP in November last year, and since then I have managed only to lose a further 3lbs, despite following MFP guidelines, changing up my diet, cutting out wheat(due to wheat intolerance), upping water intake and exercise etc, and for the last 6 weeks have sat at a plateau.

I had not even lost 0.5lb even though because of slowed weight loss I had worked even harder. Some weigh ins I would be up 3/4lbs which was leaving me very disheartened, but NEVER once went BELOW that plateau.

Anyways, cutting a long ramble a bit shorter, I weighed myself last Tuesday morning to find no weight loss again and that I was infact 1lb up, and then this morning I weighed myself and my scales are reading 3lbs lighter! I had to double check but was definitely right! I finally think I may have broken my plateau! And it means I have just 4lbs left now to lose!

My question to other MFP members is what can I do to make sure that I don’t plateau again? I really want to get these last 4lbs off by my holiday on 18th of May, I have worked so hard and really want to meet my final goal! I am so scared that i am going to hit a brick wall again now, as I cannot for the life of me work out what it was I did different to have got that weight loss this last week. Any help and advice would be much appreciated.

Sorry again for a slightly trivial ramble but I am just so pleased that I have managed to finally get some shifting again, especially when so close to goal.

catcrazy

You have so little to lose now its vital that you barely cut calories...1200 calories will not be enough. (not saying thats what you are on) When you have the last few lbs to lose it will be much slower losses, I can't remember the figures but its a percentage of your weight no matter how much you weigh

Also, you probably have lost more fat weight over these past few months but working out harder means you will have gained some muscle.


Well done

shumatet1982

I agree with catcrazy. Always have a look at the fat/muscle ratio. As you work out, your body builds up muscel tissue. So not losing weight does not mean improving in shape.

How is your workout plan, and how is your diary? Maybe we can give you some hints.

meggonkgonk

I agree with Cat Crazy- I'm on my last few (though not aiming to get as low as you) and I find what's been working well has been centering my cal goals on my BMR and going a bit higher and lower than that each week. Becuase we have been dieting and cutting cals, some weeks our bodies need more cals so they can be assured that starvation is NOT a possibility. So for example my BMR is 1365, so each week I set a new cal goal. I'll start at 1250 (though I am often over this week), then the next week 1300, then 1350, then 1400, then 1450. The later weeks i see less of a loss, BUT when I switch back to the higher deficit I see a greater than goal loss, so it generally evens out.

I would aim for about .5 lbs per week- these last few are going to be slow and stubborn.

sd892310

I agree with Cat Crazy- I'm on my last few (though not aiming to get as low as you) and I find what's been working well has been centering my cal goals on my BMR and going a bit higher and lower than that each week. Becuase we have been dieting and cutting cals, some weeks our bodies need more cals so they can be assured that starvation is NOT a possibility. So for example my BMR is 1365, so each week I set a new cal goal. I'll start at 1250 (though I am often over this week), then the next week 1300, then 1350, then 1400, then 1450. The later weeks i see less of a loss, BUT when I switch back to the higher deficit I see a greater than goal loss, so it generally evens out.

I would aim for about .5 lbs per week- these last few are going to be slow and stubborn.

Where do i find an accurate BMR calculater? as the one on MFP comes in different to other ones I have tried. My goal calorie intake at the moment is 1200 and has been for the last few weeks, maybe I will have to try your idea and mix it up a bit more. I am just really worried that by upping my calorie intake then i'll start putting the weight back on.

BflSaberfan

I've heard great things about zig zagging your calories when you just have a few pounds left to lose. Worth giving it a shot, dont get disappointed if it goes up 1 or 2 lbs in the beginning though.

meggonkgonk

Where do i find an accurate BMR calculater? as the one on MFP comes in different to other ones I have tried. My goal calorie intake at the moment is 1200 and has been for the last few weeks, maybe I will have to try your idea and mix it up a bit more. I am just really worried that by upping my calorie intake then i'll start putting the weight back on.

I go by the one on MFP- It's all estimates, so I really just aim for ranges. At 1365 estimate, I assume my body needs between 1300-1400 cals to function (roughly 1600-1700 is my daily cals burned from activity without exercise). Sometimes I go over, sometimes I am under but I try to be within that range most everyday. Just remember- going over (even if it makes the scale show a gain) is just as important as going over- it's what revitalizes your metabolism and wakes it up!

roxybabay

Maybe your body is just naturally telling you that it's at a right weight already and that you should just go on to maintenance

ladyhawk00

Congrats! I agree with cat and everyone else. Here are a couple of threads that might help with the last few.

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/9433-expectations

http://www.myfitnesspal.com/topics/show/181080-mfp-s-most-common-user-pitfall-to-avoid

http://www.myfitnesspal.com/topics/show/20343-how-i-have-avoided-plateauing-length-warning

golfbrew_matt

I have had a lot of success with tapering my calories. For example: eat more calories in the morning, and then less throughout the day with the smallest meal falling at supper. Also, less carbohydrates and sodium helps, as does not eating late at night (especially if you weigh in early in the morning like I do). Hope this helps and great work!

wyomingmama

I know exactly what you are going through! Make sure you are measuring yourself. I've lost 1.5 inches off my waist and hips and I haven't seem any movement in two week, except UP! I am using light weight for toning so I am gaining muscles.
You might need to try something new. Don't do the same workout. I find swiming challenging and what ever is New to your body it WILL follow suit!
Goodluck!