body fat at 21% but cant lose any more weight

sdoherty1000

I have lost 63lbs and gave myself a target weight which i am 6-8lb from. Problem is i cant lose it, tried lowering calories, tried increasing calories and every week i get on the scales and its always more than the previous week so matter how much i eat or exercise.

i walk 4 miles every other day to help lower my calories, but recently i stopped because i have lost ALL motivation and to see if this would have an effect on the weight lose.

It seems no matter how good i am or how much i exercise i am literally hitting a brick wall.

AnninStPaul

You have made AMAZING progress, and 21% is in the healthy range.

Perhaps maintaining for a while would let your body settle in before the final stretch.

ElleEmmeKay

When ever I hit a plateau, I mix things up with a detox for a few days. Like juicing or the master cleanse. I know these types of diets are very controversal but I only do it for 3-5 days and it really gets my metabolism going. Today is actually day one of me detoxing with a juice fast.

farmgirlsuz

Right there with ya...except its been three months. I keep losing and gaining the same three pounds and I am sick of it. I am thinking my body is telling me "that's enough" but my mind is arguing! Keep at it. One day at a time. Remember this is a life long adventure, not a sprint to the finish. (But I agree it is not nearly as fun when the numbers and clothing sizes are no longer going down)

ILiftHeavyAcrylics

I'm right there with you-- last night I finally ordered an exercise video to try. I'm pretty limited in what I can do but I think my workout needs a change up. But I've been the same-- 3 months now with no change at all no matter how "good" I am. I finally decided that without some other type of exercise my body is content to stay at this size; it is in my healthy range but just barely.

sdoherty1000

i have done the mastercleanse before and lasted a week. I am not happy with my body ( my wife calls it fatarexia- she believes my mind is still in fat mode)

if i spend a few weeks at 1200 calories i dont loose- if i increase to 1800 calories i dont loose so im at a total lose now. Maybe the mastercleanse for a week is a good idea??

wonca

If you're hitting a plateau, you probably need to mix things up.

Our bodies are designed to adapt, so it's very normal for our bodies to become accustomed to your exercise regiment.

I'm not sure what you have access to, but try different things. It sounds like you're only doing cardio, so try to mix something new. (biking, the elliptical or treadmill, power waking, jogging, etc...) You can even change frequency, duration or distance.

Good luck!

dovesgate

Bump your calories back up to 1800 and start lifting weights along with cardio. Concentrate on inches gone instead of pounds gone.

Sidesteal

How many days/week do you lift?

AZackery

I have lost 63lbs and gave myself a target weight which i am 6-8lb from. Problem is i cant lose it, tried lowering calories, tried increasing calories and every week i get on the scales and its always more than the previous week so matter how much i eat or exercise.

i walk 4 miles every other day to help lower my calories, but recently i stopped because i have lost ALL motivation and to see if this would have an effect on the weight lose.

It seems no matter how good i am or how much i exercise i am literally hitting a brick wall.

Sdoherty1000, have you been working the formula each time you did a weigh in to see how much fat you have lost? Scale weight loss and fat loss aren't the same thing.

21% body fat percentage is a good percentage, it might be the place you need to be, because if you get any lower than that, you can start losing lean body mass.

If you don't mind me asking. What was your original weight and body fat percentage?

kaaaayla

have you tried the zigzag calorie thing? eat very few calories one day, then splurge a little the next, and alternate? this can help break a plateau because eating fewer cals for a while will make your metabolism slow down and this will reset it. try!

PBJunky

I have lost 63lbs and gave myself a target weight which i am 6-8lb from. Problem is i cant lose it, tried lowering calories, tried increasing calories and every week i get on the scales and its always more than the previous week so matter how much i eat or exercise.

i walk 4 miles every other day to help lower my calories, but recently i stopped because i have lost ALL motivation and to see if this would have an effect on the weight lose.

It seems no matter how good i am or how much i exercise i am literally hitting a brick wall.

You should be busting your *kitten* in the gym and not just walk 4 miles every other day. Also 1200 calories for a male?? Damn aren't you starving bru?

fastmethod

i would take 2 weeks off
this has happened to me before.
I took 2 weeks off switched up everything
when i went back my progress was even faster.
unfortunatly last time i took a 2 week break it ended up being 2 years! hence the current fatness lol
can i ask are you doing any resistance training?

sdoherty1000

Due to knee problems and lack of motivation all gym work has stopped to see if that gets the weight off (sadly NO)

Yes 1200 a day is a little like starving myself ( hence the increase to 1800)

I havent logged for 3 weeks to give my body a reset.

I didnt look at my percentages when i started back in January but looking back at the photos I was MASSIVE!! so Im guessing they were high.

Although I have increased my calories to 1800 (ish) a day im not having regualr bowel movements (sorry) and feel hungry about every 2 hours (except when i sleep)

Thanks guys

Steve x

AZackery

Due to knee problems and lack of motivation all gym work has stopped to see if that gets the weight off (sadly NO)

Yes 1200 a day is a little like starving myself ( hence the increase to 1800)

I havent logged for 3 weeks to give my body a reset.

I didnt look at my percentages when i started back in January but looking back at the photos I was MASSIVE!! so Im guessing they were high.

Although I have increased my calories to 1800 (ish) a day im not having regualr bowel movements (sorry) and feel hungry about every 2 hours (except when i sleep)

Thanks guys

Steve x

Okay, your body fat percentage is 21%. If you don't mind me asking, what is your current weight?

Sidesteal

Steve,

It is absolutely critical for you to lift weights (or do something that provides progressive resistance) and increase your intake if your goal is to be "lean". Even if you did manage (somehow) to get into the low teens by just doing cardio, it won't look pretty, trust me.

PBJunky

Steve,

It is absolutely critical for you to lift weights (or do something that provides progressive resistance) and increase your intake if your goal is to be "lean". Even if you did manage (somehow) to get into the low teens by just doing cardio, it won't look pretty, trust me.

Steve this is solid advice^

bizco

Check all of your settings and change your weight loss goal to lose 0.5 lbs. per week and see how many calories MFP suggests. Stick to that for at least 3-4 weeks. Continue to eat clean foods and add strength training 2-3x per week.

servilia

21% body fat percentage is a good percentage, it might be the place you need to be, because if you get any lower than that, you can start losing lean body mass.

:bigsmile:

sdoherty1000

Okay, your body fat percentage is 21%. If you don't mind me asking, what is your current weight?

I weight just over 13 stone (85kgs) which according to the bmi chart is just higher than the normal catagory

fastmethod

I got to agree you need to lift.
and you can easily work round an knee injury.
I mean yes you can loose weight without lifting
you can also drive a car with one arm. but its better to use 2
I'd hit the weights
and eat more!!! your starving, thats why you've hit a wall.
I'm sure any of the regular lifters will draw you up a program you can work round your injury

sdoherty1000

Anyone here wanna set up a beginner routine? Remember the bad knees though

em1976

If you're hitting a plateau, you probably need to mix things up.

Our bodies are designed to adapt, so it's very normal for our bodies to become accustomed to your exercise regiment.

I'm not sure what you have access to, but try different things. It sounds like you're only doing cardio, so try to mix something new. (biking, the elliptical or treadmill, power waking, jogging, etc...) You can even change frequency, duration or distance.

Good luck!

This.Is what I have done to work on the last 2 kilos I have left.Ive gone from straight cardio,to a program of weight training mixed in with 20 mins of my bike/elliptical (one min busting my *kitten*/30 secs recover).Bout 6 months back I went from the weights to the initial cardio now ive gone back.I do it everytime i hit a plateau.

fastmethod

which knee is injured and what hand do you write with?

sdoherty1000

which knee is injured and what hand do you write with?

Both knees are bad pal- Trying to get a doctor to shove a camera in there is like getting blood from a stone. I am right handed and therefore write with my right hand.

tmm01

You have made AMAZING progress, and 21% is in the healthy range.

Perhaps maintaining for a while would let your body settle in before the final stretch.

I'm no medic, but sounds as if you have reached your natural healthy weight. I wouldn't stress over it, keep to a maintence diet for a while and then try to lose again once you've settled into this, if you really want to.

I have about another 14months to go until I will (hopefully) be in the same situation.

CoraGregoryCPA

Try a completely different workout. The change of your workout routine could help. You could even split your walks or workouts to half in the morning and half in the evening.

Sublog

I have lost 63lbs and gave myself a target weight which i am 6-8lb from. Problem is i cant lose it, tried lowering calories, tried increasing calories and every week i get on the scales and its always more than the previous week so matter how much i eat or exercise.

i walk 4 miles every other day to help lower my calories, but recently i stopped because i have lost ALL motivation and to see if this would have an effect on the weight lose.

It seems no matter how good i am or how much i exercise i am literally hitting a brick wall.

Current diet, exercise, and macros..

Do you lift weights? Do you eat enough protein? How do you weight/count your food?

psych101

I'd guess that 1800 calories is even too low - although without knowing your height it's hard to say. Put it this way, I am 5'9 female, have about 17lbs left to lose, I lift heavy 3 x per week and run 2 x per week and I eat at least 2100 calories a day. On the days I don't workout I still eat 2000. Work your numbers, you may not be eating enough

AZackery

I weight just over 13 stone (85kgs) which according to the bmi chart is just higher than the normal catagory

First off, don't go by the bmi chart. It's only the ratio between your height and body. It doesn't tell you how much fat you have on your body.

You said you weigh over 13 stone. What is 13 stone?

CaptainGordo

I weight just over 13 stone (85kgs) which according to the bmi chart is just higher than the normal catagory

First off, don't go by the bmi chart. It's only the ratio between your height and body. It doesn't tell you how much fat you have on your body.

You said you weigh over 13 stone. What is 13 stone?

I found a link that can convert that weight: http://bit.ly/t97HA6