Plateau or something else...help!

candymycandy

Hi everyone

I've been losing weight slowly since May last year. Started at 284 and now down to 237.

For the last 3 weeks i've started adding weight training consistently to my exercise regime (so i'm strength training at least 4 times a week, sometimes more). I used to strength train but usually only once or twice a week. But for the past 2 weeks i've stayed the same weight which is annoying the hell out of me. Other than the weights i've done nothing differently. I'm eating the right calories, and usually eat at least half of my exercise cals back.

So my question is, am I staying the same because i'm building muscle, and also my muscles are retaining water, or have I randomly hit a plateau? I hope its muscle, but I question this as is it possible for muscle to develop so quickly?

Any advice would be much appreciated as its making me so unhappy & i'm on the verge of giving up

jenngi620

I'm a scientist, so my approach would be to do an experiment. Hopefully you have measurements of before, if not you could try doing before weight lifting . If not just measure before and after a test week. During that week (either way) I would suggest a super low sodium diet and double your water intake. If, at the end of that week you see a difference on the tape measure but not the scale, you are gaining muscle mass. If there's no change you have plateaud.

JesterMFP

Most likely, muscles retaining water. A new exercise regime, or increasing the intensity of your exercise, will make you retain water. Your muscles hold onto water as they repair themselves. You're unlikely to have built any significant amount of muscle, especially in so short a time, and while eating at a calorie deficit.

You've lost 47 lbs! Why on earth would you be giving up now? Give it some more time, stay off the scale if it's really getting you down so much, and consider using a tape measure and progress photos instead.

ETA: Also... 2 weeks is not really long enough to worry about plateaus. Weight loss is not linear, and weeks without any loss happen sometimes, even if everything else is as consistent as possible.

JesterMFP

I'm a scientist, so my approach would be to do an experiment. Hopefully you have measurements of before, if not you could try doing before weight lifting . If not just measure before and after a test week. During that week (either way) I would suggest a super low sodium diet and double your water intake. If, at the end of that week you see a difference on the tape measure but not the scale, you are gaining muscle mass. If there's no change you have plateaud.

If she sees a change in measurements - that would not be considered a plateau, because progress is obviously being made. The scale is not the only (and often not the best) measure of progress.

beanerific518

Most likely, muscles retaining water. A new exercise regime, or increasing the intensity of your exercise, will make you retain water. Your muscles hold onto water as they repair themselves. You're unlikely to have built any significant amount of muscle, especially in so short a time, and while eating at a calorie deficit.

You've lost 47 lbs! Why on earth would you be giving up now? Give it some more time, stay off the scale if it's really getting you down so much, and consider using a tape measure and progress photos instead.

ETA: Also... 2 weeks is not really long enough to worry about plateaus. Weight loss is not linear, and weeks without any loss happen sometimes, even if everything else is as consistent as possible.

This is great advice!