Weight Loss Plateau

Deepa11

I am trying to break the weight loss plateau. Do you have any suggestions? I eat healthy. I track my calories. On the days I exercise, which is 5-6 days a week, I probably eat 1500 calories and burn like 600-700 calories. I feel eating 2200 calories is a lot (which is what I would need to do to achieve a net figure of 1200). Any advice?

I feel I am doing everything right. I trying to vary my workouts, increasing my intensity and eating healthy regularly, on time. Small meals, salads, protein, essential fats. Nothing seem to be working! It's been a month.

LoraF83

You're not eating enough.

You should be eating back at least some of those exercise calories.

GauchoMark

how do you know you are plateau'd? How long has it been since you lost weight and how often do you weigh?

I also agree that you are not eating nearly enough. You are only netting 8-900 calories a day...

ChrisRS87

You plateaued because your body adjusted to your lower calorie intake, so you're basically at maintenance right now. Your body knows how many calories it's going to get and adapted to only using that many. So what you need to do is trick it. Spend a weekend eating a lot more than you normally do, I'd suggest your TDEE+20%. 40/20/40 carbs/fat/proteins. This will trick your body and your BMR will increase, thinking it's going to be getting more calories. Then go back to eating your 1500. The weekend will shift you in the wrong direction a little bit, but when you bust through your plateau it will make up for it.


If you want to read up on one of the major causes of plateaus, google "Leptin"

Deepa11

Thank you for your responses and useful suggestions.

I have a question. How do I eat more calories, through more quantity or by eating high calorie food? For example, if I sprinkle more cheese I can easily add like 100 calories? or replace multi-grain bread with say brown rice that easily adds more calories compares to low calorie bread?

Do type of food matter when I am trying to eat more calories?

I am trying really hard to eat more but it's hard because I have gotten used to portion control. Every fitness website talks about Smaller frequent meals.

@Chris: Read about Leptin, interesting stuff!

@Mark: It's been a month. I lost 11 pounds and then needle stopped moving. I did lower my body fat by 6%.

mechristina

"Visualize yourself dancing at an upcoming celebration in a fabulous black dress,"

While you're imagining, remind yourself of reality: excess weight is unhealthy, as is yo-yo dieting. Make sure this is a lifetime commitment for optimal health instead of a temporary plan to drop 10 pounds before bathing suit season -- which you may regain again once you stop your program.

Underestimating just how much food you've eaten is a common mistake, one that can lead to a weight loss plateau or weight gain. Yet keeping a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong.

apocalypsepwnie

You could be at a phase where you are gaining muscle and losing fat so it may look like you've not moved but your body is changing.
I agree with mixing up the calories but make sure you are still hitting decent macros so it isn't too much muscle loss as you've put lots into getting it there!

fit4lifeUcan2

Try switching around your exercise routine. Not just increasing the intensity but add a new exercise and stop others.

marketdimlylit

I hit a plateau recently for a month, after losing 20lbs.
It's been hard and frustrating and nothing got me out of it.
I've lost 2.0lbs in 3 days, which seems to have broken my plateau for now..
How did I do it?
I made sure I was eating almost constantly through-out the day, having '6 meals' instead of 3 big ones.
Also, I upped my calories a little.
Hope you break yours soon in what-ever you choose to change.
x

Deepa11

Do you eat net of 1200 calories all the time? Do you mind sharing how much you were eating when you plateaued and how much you started eating after?

Feisty_Red

Do you own a food scale? Not saying you are. But l was pretty shocked how much I under estimated food intake...

And you may consider a diet/ exercise break... Do a google on it. Sometimes the body just needs to chill. This was suggested to me as I have been stuck for almost 5 months!