Weight loss fluctuation when near goal

JeanneTops

I've been on MFP for 17 months now. I started out at a BMI of 39.1 (almost "morbidly obese") and now it's 26.3 (almost "normal").

Ever since my BMI moved into the "overweight" category, my typical weekly weight loss has slowed down from an average 1.3 pounds to now just barely 1 pound. I know that's normal and I expected it.

What's really got me confused is that my weight loss used to be steady - each week a loss of 0 to 2 lbs. Now, it's all over the map. My weekly weight loss can go from 3 lbs lost to 3 lbs gained. I always lose the gain within a week or two. I sometimes gain back part of a big loss. But there's no distinct pattern.

I enter everything I eat and I've studied my diary entries to see what differences there might be from week to week or from a year ago. I don't see anything. I'm not eating more or less during the gain weeks or during the big loss weeks.

I also track my exercise. When I entered the "overweight" BMI category, I increased the intensity on my elliptical trainer, added an extra day (now I do 6 days of an hour a day) and I increased my calorie intake to account for the extra exercise.

So, I'm thinking that maybe this is just to be expected when near goal - major fluctuations up and down. Has anybody else experienced this?

crisanderson27

I've experienced a similar thing, but I don't know if it's really related or not.

I'm 187lbs, my goal weight is 180lbs. My weight always fluctuates, but from 208-187, I'd see a steady 3-5lbs a week...often nearly 1lb a day. Now...I'm lucky if I see 1lb a week, and during the week I'll often gain back as much as 3lbs (from the low the week before) during daily weigh ins. Oddly though...by the weekend or early the next week, that weight is completely gone, and I'll usually be 1lb lighter than the previous weeks low

My daily limit via the myfitnesspal app is 1530 calories. I'm regularly within 50 calories of that if I'm over, and most often come in under. 1530 calories for a nearly 200lb, active man with just under 20% body fat...isn't that much lol. I eat often during the day (at least 4-5x), and rarely feel 'hungry' unless I'm not drinking enough water...in which case I start craving sweets in a major way lol. If I'm hungry though, I snack on something healthy. I exercise with high intensity three days a week (45min-1hr strength training), and do high to moderate intensity cardio (sprints, heavy bag) an alternating three days a week. Sunday is a complete rest day.

I think my gains should still be steady, an am wondering at this fluctuation and plateau myself.

RoniDoll

How does your sodium look? Also your muscles can retain water (3 to 5 pounds) days after a tough workout for muscle repair

crisanderson27

How does your sodium look? Also your muscles can retain water (3 to 5 pounds) days after a tough workout for muscle repair

I didn't think about water retention. My sodium (by the numbers) is about 120mg over for yesterday...but I don't really know how accurate that is. Salt and seasonings are a pretty big deal around here lol. Looking back through the last couple weeks, my sodium intake is all over the place. This would promote water retention, and since it fluctuates so much...that might explain a lot.

The muscle repair thing makes sense too, as I work out most heavily during the week, and Monday morning is usually when I'm at my lightest (after about 36hrs rest).

Cris