Stopped losing weight!!!!!

zd04
zd04 Posts: 1,160 Member
in Health and Weight Loss
Hey friends need your thoughts and ideas...
I started my journey when I was 74kg (163lbs) after few weeks and with few efforts I came to 69kg (152lbs)...
And all of a sudden I stopped losing weight!!!!! with same diet and exercise, I stucked to same weight for 2 to 3 weeks....
Friends I don't know what's going wrong???
If any one has any idea about this please guide me.
(p.s. sorry for my poor english)

Replies

  • chelle_fri
    chelle_fri Posts: 333 Member
    Try changing up your routine... lowering calories and increasing exercise. I really don't know much about your routine you have now, so that's the best advice I can offer. Note that the smaller you get, the harder it will be to lose weight as it takes less calories to sustain your body. Do not be surprised if you see your weight loss come to a crawl as you get closer and closer to your goal.
  • mockchoc
    mockchoc Posts: 6,573 Member
    How many calories are you eating? You might not be eating enough and this can cause a plateau. Are you netting above your BMR?
  • rfsatar
    rfsatar Posts: 599 Member
    I started at 73kg, am about the same weight as you are now... and I am aiming for about the same loss (looking at 10st).
    You don't really say what MFP put your calorie goal at, but I am guessing 1200?

    Few things spring to mined - focus on reaching 1200 NET, not only 1200 in the day
    So for example - in the morning, before I start to do ANY exercises at all, I plan my food diary, and I have approx 1100 cals of food planned.
    Then once I add back A PROPORTION of my exercise calories, I get close to 1200 NET, not just sticking at my initial plan.

    As chelle says - mix up your exercise gradually to keep your body guessing.
    Do a little research on what your typical calorie burn is (Again I would guess you're between 1900-2100 burned in a day - this is your Total Daily Energy Expenditure - TDEE)

    As you are exercising regularly, I think you'll find that if you look at the NET calorie intake - you will probably end up eating back a decent whack of calories that might help shift your plateau.

    EDIT: Yes - I should have mentioned also work out your BMR (there's a calculator here and others on the web - have a google).
    You should always be consuming AT LEAST your BMR in a day just to function.
  • zd04
    zd04 Posts: 1,160 Member
    My daily calorie goal is 1200 calories/day
    My bmr is 1470 calories.
    and My tdee is 1765 calories
  • rfsatar
    rfsatar Posts: 599 Member
    And how many exercise cals are you eating back on average?

    THE KEY IS NET
    So... if you ATE 1200 cals, but burned off 300 in a day's exercise, your NET would only be 900, which is probably too low, based on what you have told us here.
    If you ate 1200. burned 300, and ate back those cals, you would be 30 above your BMR, which is better... and then there's a whole load of science and tweaking you can do to find your optimum level.

    So you need to be eating back at the very least 270 worth of some of your calories that MFP "gives you back" through logged exercise.
    Do you log your exercise on here as well?
    Do you go to the gym or use a Heart Rate Monitor or anything else to track the calories you burn in exercise (becuase sometimes MFP is really over-generous with its estimates)
    Maybe work out a 15% deficit from your TDEE and then aim to be somewhere between BMR and TDEE and see how that goes?

    You didn't put weight on overnight, so don't expect to lose it quickly either - just keep at it, but remember to make sure you cover at least your own BMR so that you are fuelling yourself with enough calories to function.
  • cedarghost
    cedarghost Posts: 621 Member
    Do you know what your TDEE is? Not the one given to you by a calculator, but your ACTUAL TDEE? The only way to find it is to eat enough calories to start to gain weight consistently, and by consistently I mean for at least a month. Most calculators are pretty close but not exact.
    I'm guessing you probably don't know what your TDEE is because you are afraid to eat enough calories for long enough to find out. Most people are afraid to go 6 weeks without losing and possibly even gaining, so that is pretty normal.
    You have to overcome the fear and find out what your actual TDEE is. Eat fairly close to what the calculator tells you and log gain/loss for a month to 6 weeks. Add your total calories then add the weight lost calories (if you lost) or subtract them (if you gained) and divide by the number of days logged. Congratulations! You now know your actual TDEE and will know EXACTLY how much to eat from now on.
    See this post if you are still confused on how to find your TDEE: http://www.myfitnesspal.com/topics/show/808325-the-one-truth?hl=the+one+truth#posts-12115942
    This should be step one for anyone trying to lose weight: Finding your TDEE....
  • lin7604
    lin7604 Posts: 2,951 Member
    i have been stuck for 2 months, just kept losing and gaining the same 2-3 lbs. I think i finally broke it by starting a whole new program.
  • mockchoc
    mockchoc Posts: 6,573 Member
    You shouldn't net below your BMR and you are so eat more before you get health issues from it!
  • cedarghost
    cedarghost Posts: 621 Member
    i have been stuck for 2 months, just kept losing and gaining the same 2-3 lbs. I think i finally broke it by starting a whole new program.
    Interesting. A new workout program or diet program?
  • lin7604
    lin7604 Posts: 2,951 Member
    i have been stuck for 2 months, just kept losing and gaining the same 2-3 lbs. I think i finally broke it by starting a whole new program.
    Interesting. A new workout program or diet program?
    exercise program. I was just doing 30ds or ripped in 30 with the odd times where i woudl just do elliptical or treadmill. I now am doing slim in 6 for the 1st time
  • cyberblonde
    cyberblonde Posts: 100 Member
    Exercise more, but make sure you eat back the calories. Muscle burns more than fat. I have noticed a massive difference since I upped my exercise in Aug.
  • FluroFaye
    FluroFaye Posts: 130
    Eat at least above your BMR. Go for 20% less than your TDEE. Exercise.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    It is not a plateau for at least 4 - 6 week. Weight loss is not linear. Give it a few more weeks. If no loss after a few more weeks, tweak accordingly.

    ETA: I do agree with the other posters that you probably should be eating more however.
  • MemphisKitten
    MemphisKitten Posts: 878 Member
    Eat more than 1200 calories a day unless you are really small (like under 5 feet tall and around 100 lbs), and make sure you are consuming lots of fruits and veges! Also, start lifting weights or do other strength training exercises. You should be working out for 1-2 hours a day in order to push past a plateau. This is what worked for me. :flowerforyou:
  • keelz2010
    keelz2010 Posts: 182
    I've had the same problem twice now, I'm on 1200 too so I upped my calories and started losing again. I didn't eat more junk though, I just upped my cals with an extra 100-200 cals of fruit like bananas. Someone on MFP kindly worked out my BMR/TDEE and although I was worried eating more would send the scale up, it actually went down :)
  • cedarghost
    cedarghost Posts: 621 Member
    i have been stuck for 2 months, just kept losing and gaining the same 2-3 lbs. I think i finally broke it by starting a whole new program.
    Interesting. A new workout program or diet program?
    exercise program. I was just doing 30ds or ripped in 30 with the odd times where i woudl just do elliptical or treadmill. I now am doing slim in 6 for the 1st time
    Nice. I have experienced the same thing. That's why I asked. Right now I am experiencing the opposite. I went from metabolic resistance training to heavy lifting using the 5x5 program and loss has pretty much stopped for 6 weeks now. Not sweating it though, I kind of expected it.
  • cedarghost
    cedarghost Posts: 621 Member
    I've had the same problem twice now, I'm on 1200 too so I upped my calories and started losing again. I didn't eat more junk though, I just upped my cals with an extra 100-200 cals of fruit like bananas. Someone on MFP kindly worked out my BMR/TDEE and although I was worried eating more would send the scale up, it actually went down :)
    You could have eaten junk. It really doesn't make any difference as far as loss.
  • EatingRight123
    EatingRight123 Posts: 29
    keep doing what you doing.

    weight will go off suddenly
  • vanguardfitness
    vanguardfitness Posts: 720 Member
    Weight loss certainly isn't linear. The body has an insidious way of adapting to a particular program after a few weeks. Change your eating habits a bit - increase protein, decrease carbs. Have a reduced calorie day and then eat a bit more the next.

    Your workouts should change every few weeks too. Make sure it's intense.
  • lin7604
    lin7604 Posts: 2,951 Member
    i have been stuck for 2 months, just kept losing and gaining the same 2-3 lbs. I think i finally broke it by starting a whole new program.
    Interesting. A new workout program or diet program?
    exercise program. I was just doing 30ds or ripped in 30 with the odd times where i woudl just do elliptical or treadmill. I now am doing slim in 6 for the 1st time
    Nice. I have experienced the same thing. That's why I asked. Right now I am experiencing the opposite. I went from metabolic resistance training to heavy lifting using the 5x5 program and loss has pretty much stopped for 6 weeks now. Not sweating it though, I kind of expected it.

    ya it's funny how the body works. just when you think you figured it out, you need to change something! slim in 6 seems to be working for me, i finally broke my 2.5-3 month stall. it wasn't much but the scale moved downwards a bit and i see more definition already.

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