When your weight loss stalled what did you change

popsicklestar

Because I'm really really close to my goal, my deficit is really small. When I first started losing weight, I would go over my calorie goal by 100-200 calories a few days a week and would still lose. I recalculated my TDEE on several different sites and found that now those little overages were putting me pretty much at maintenance. I had to be really strict with staying in my calorie goal. I started weighing food as much as I could. It turned out there were a few things I was underestimating. It seems like a lot of people on this thread did well with increasing their calories, but I would only recommend that if previously you were eating at too high of a deficit from your TDEE. In my case, I was pretty much eating at maintenance, so I had to lower my caloric intake.

QuietBloom

I dropped my calories another 150/week. It worked, but :sad:

QuietBloom

I ran the numbers (see http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12 which you probably have already, but another look doesn't hurt) and upped my goal calories to slightly above my BMR, while also eating back the majority of my exercise calories (worked out by MFP according to stats grabbed from a linked Fitbit smart pedometer). Eating more to eat less really DOES work.

The 'eat more' philosophy as to do with the necessary deficit to lose weight. Some people set theirs unnecessarily low, which leads to poor adherence because they are just too hungry. Plus you have the energy to work out more vigorously when you eat a more sensible deficit. And also, remember weight loss is not linear. You likely would have seen the drop in weight regardless. Happy that you found a good number that works for you though.

When one is not losing weight, the answer is rarely to eat more. But I see the advice on the threads so much I'm about ready to give up. I'll just start answering the 'OK, so I ate more and starting gaining weight. Now what?'

QuietBloom

I've been stalled for about 2-3 months now (gain/lose the same 2-4 kg). So I decided to pick up the New Rules of Lifting for Women. Can't say I've seen a scale change nor really a measurement change (yet) but I've only been at it about 2.5 weeks now, but I went from barely being able to lift anything, to using 25 pound weights on my deadlifts. I'm totally stronger! I'm sure the rest'll come in time. I'm working on getting a stronger ME vs. getting a lighter me.

Yes! I started with strength work as well as my cardio and faithfully keeping my deficit. I used to weight lift seriously, so for me the muscle memory has stood me in good stead. My muscles are popping and I'm becoming more defined. It took some convincing (from hubby) that even though I am HEAVIER than I want to be I look BETTER. It's starting to sink in. But it's definitely time to buy new pants, 'cause da booty ain't fitting in the old ones. Ah the drama.

endoftheside

First, I tried to be patient for 30 days, because that is how long it may take for me to see that the change (or lack thereof) is due to something other than normal fluctuations.

Next, I determined my real TDEE using my data, not averages from the calculators, using this--
http://www.myfitnesspal.com/blog/EvgeniZyntx/view/mfp-extractor-and-trend-watcher-the-program-post-589839

Once I had the TDEE I took 250 calories off of it with the hope of losing 0.5 pounds per week. In practice, this meant reducing my calories by 200 calories per day compared to what I had been eating. A bummer to have to reduce, but it seems to be working.

It is my suspicion that when I increased my exercise, my NEAT decreased, offsetting much of the additional activity (or, I am not burning as many calories with exercise as I think, even though I am trying to be conservative with it).

victoriousO

Upped my calories and started logging faithfully again. And, started drinking more water to help kick the old habits like drinking pop....

lighteningjeanne855

Now and then, one's metabolism needs a shock!
Every three weeks or so, I must have an "off day",
and eat a few hundred excess calories of 'allowable foods' from my plan.
It's usually some form of carbs, such as raw honey
or a very sweet fruit, such as dates or raisins.
This practice restarts the downward trend.

snapehbp

I'm going to increase my calories as I've been in a plateau for about two months!!! I'm trying to change my workouts, and I'm very accurate in documenting what I eat and the amount.

Thanks for the tips!!

Blew28

Bump for later!

KBGAgent

Here is the oversimplified version of my 22 month slow but steady weight loss effort.

205 lbs > 190 = cut out dessert during the week and take only one plate
190 lbs > 185 = cut out dessert on weekend one day only
185 lbs > 175 = exercise properly and routinely, track what I do and eat
at 183lbs - bought 4 sessions with a personal trainer to get more out of my workouts
trainer told me about my fitness pal to track cals and exercise, used it ever since.
175 lbs > 170 = cut out empty cals (like replacing 100 calories of baked chips with 100 cals of yogurt. )
my profile picture is at 173.
170 lbs > 165 = struggle and plateau, long plateau. Was still BMI overweight, but, I looked pretty good.
Injured my shoulder in this period. prolonged the plateau. still injured so limits my lifting. Weight loss was slow. I didn't give up, even though the loss was almost unmeasurable.
165 lbs > 159 = Use a heart rate monitor to more accurately track my calorie burn. Do more cardio. Do it with my all.
Gained a bit last month to 163.5, now at 160.5. Eating bits of crap here and there but getting back to the 150s.

Mitzigan94

I changed my calorie intake to maintenance for over a month. 1500 then other days I went over to 1700. Surprised that after a month I lost 5 pounds leaving me at my highschool weight of 120:D Im still shooting for another 10 pounds. Just gonna keep my cool and patience.:D

plateaus can be hard but with patience and consistency you'll be surprised with the amazing reasults.:)

lucan07

I have never really stalled but when it slowed a bit I checked the accuracy of my logging and increased the effort in my workouts and continued.

mode42

bump

RoyBeck

Good read. I'm in an 8 week plateau so have completely changed up my exercise routine from today.

missmeee

I guess everybody is different, I ate more and I gained