What is a Plateau???

adross3

I am a very dedicated to weight loss. I have hit a plateau. Not sure if it's the food that I eat or the amount of exercise. I stay under my daily calories -500 for weight loss. My progress has been outstanding. I have lost -22 lbs of fat in 9 weeks and gained +10 lbs in muscle, bone and water retention. I am assuming that it is because of my gain in my body structure.

I start to ruthlessly cleaning up my diet. After work I would get fast food. Trying to eat the healthiest I could. I wiped that out. I only ate clean food.

I decided to quit alcohol for a bit just to strengthen the body and calorie count.

I reduced my carbohydrates and meats before the gym.

I switched my work out routine and ran harder with levels of intensity on the treadmill. Hit 5K+ today in 40 minutes. My free weight routine I bumped up the weights. Each pound of muscle burns 50 cals a day resting. Since then I've gained 2 lbs of muscle. That's and extra 100 cals burned in my sleep.

I drank a bit more water to help flush out the toxins left by in my fat.

I immediately dropped 2 lbs of fat. I checked my bmi and found that my muscle and bone grew by 1 lb.

Now that I eat nothing but clean food my stomach has flattened and I am starting to see definition in my abs.

The fatter you are the faster your metabolism. Weight X 10 = Resting Calorie Burn.
The more you weigh the more calories you burn.

A plateau is a halt in your weight loss. Eventually your new style of eating results in weight loss and a new equilibrium with your now slower metabolism. This is the plateau. This means that in order to lose more weight, you need to increase activity... OR ...decrease the calories you eat. Do both and get greater results. If I weigh 178 lbs now that means that I should be eating 1780 cals. MFP says I should be eating 1830.

Today I ate :
Breakfast. Coffee with fat free milk. 3 non fat cheese omlete. 1 multigrain muffin 430 cals
Snack Anaheim chicken and mozzarella stuffed pepper. OMG that was hot. 191 cals
Lunch. 6 oz Salmon baby spinach salad with non fat fetta 330 cals
Snack Crab and Cucumber vinager salad. Coffee and non fat milk. Decaf/Reg 123 cals
Dinner Top sirloin. 2 cups Mixed Vegitables and a multigrain muffin 376 cals
Snack ????Probably 1/2 cup of pistashios 320 cals

Looks like a 430 cal deficit -500. I am stuffed every time

I still have a 750 cal snack left to eat. This is not including my -500 fat loss cals.

The same approach leads to a plateau. A new approach leads to weight loss.

Invest in your future, invest in yourself.