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When does a stall become a plateau?
stumblinthrulife
Posts: 2,558 Member
I'm starting to see my weight-loss slow, and I suspect that it may stall altogether in the near future. Now, before I start freaking out and messing around with re-feeds, full diet-breaks, etc.... I want to figure out when it becomes appropriate to switch things up. When can I safely say I've hit a plateau? Four weeks of no loss? Six weeks? Longer?
If it makes a difference, I'm still around 25% body fat, so it's not like I'm trying to eke out the last few percentage points of progress. I'm genetically not very muscular, so I have about 20 pounds to go to get to 15% BF, which is where I'd really like to be.
If it makes a difference, I'm still around 25% body fat, so it's not like I'm trying to eke out the last few percentage points of progress. I'm genetically not very muscular, so I have about 20 pounds to go to get to 15% BF, which is where I'd really like to be.
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I'm starting to see my weight-loss slow, and I suspect that it may stall altogether in the near future. Now, before I start freaking out and messing around with re-feeds, full diet-breaks, etc.... I want to figure out when it becomes appropriate to switch things up. When can I safely say I've hit a plateau? Four weeks of no loss? Six weeks? Longer?
If it makes a difference, I'm still around 25% body fat, so it's not like I'm trying to eke out the last few percentage points of progress. I'm genetically not very muscular, so I have about 20 pounds to go to get to 15% BF, which is where I'd really like to be.
What are your stats right now and are you or have you reduced calorie intake or increased expenditure as you have lost weight, to account for the fact that you're generally going to need fewer calories?0 -
6 weeks without loss is usually a good number .... but perso I think that most plateau are in fact sloppy logging or diet fatigue.
(get the unbrella and hide behind)0 -
What are your stats right now and are you or have you reduced calorie intake or increased expenditure as you have lost weight, to account for the fact that you're generally going to need fewer calories?
I am a 5'11, 35 year old male. I've gone from 220lb, 35%+BF to 175lb, 25% BF since September.
I'm very dedicated and consistent at logging - if it passes my lips, it's logged. My calories are set to sedentary maintenance, and I maintain a 500-750 calorie deficit manually. Sometimes I go higher, but it's rare for me to have a deficit lower than 500. Macros set to 30/30/40 P/F/C. I have a fitbit, and have it linked to MFP so I am always eating somewhat in sync with the amount of activity each day.
I do three days of cardio per week, running 5k on Monday, Wednesday and Friday. I do three days of lifting per week, Tuesday, Thursday, Saturday, though the Saturday workout sometimes falls foul of family commitments. I do a machine workout for now, since that's what I have access to. I lift at the limits of my ability, and on my final set of each exercise I rep to failure.6 weeks without loss is usually a good number .... but perso I think that most plateau are in fact sloppy logging or diet fatigue.
Six weeks, good to know. It's not happened yet, and hopefully never will, but I just want to make sure I don't freak out prematurely.
I tend to agree that most plateaus are probably caused by poor logging, so with any luck I'll be able to stay disciplined and avoid it altogether.0 -
Do you know what your average gross intake is over the past couple of months by any chance?0
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Do you know what your average gross intake is over the past couple of months by any chance?
I just punched a few numbers in Excel, and my average gross intake from Feb 20 to March 20 was 2144 Cals.
Lowest daily figure was 1,729, highest daily figure was 2,733. These were from inactive and very active days, respectively.0 -
Do you know what your average gross intake is over the past couple of months by any chance?
I just punched a few numbers in Excel, and my average gross intake from Feb 20 to March 20 was 2144 Cals.
That seems like a pretty reasonable intake strictly looking at your stats. If you don't show reasonable losses in the next two weeks I'd consider making a few changes. If you end up in that situation, bump this thread and we can revisit the details and make a suggestion if it gets to that.
EDIT: I do have one additional question: How do you feel on this intake and how is your athletic performance on this intake? Ranging from "I'm perfectly content" to "I want to punch someone in the *kitten* over a potato chip".0 -
Just tagging.0
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"I want to punch someone in the *kitten* over a potato chip".
Tagging to see what advice is given (and because it's funny to think of SS roaming the streets looking for heinies to wallop)0 -
"I want to punch someone in the *kitten* over a potato chip".
Tagging to see what advice is given (and because it's funny to think of SS roaming the streets looking for heinies to wallop)
mmmmm potato chip...0 -
curious0
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Try a couple of days of refeed. What is there to lose by eating maintenance?0
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Do you know what your average gross intake is over the past couple of months by any chance?
I just punched a few numbers in Excel, and my average gross intake from Feb 20 to March 20 was 2144 Cals.
That seems like a pretty reasonable intake strictly looking at your stats. If you don't show reasonable losses in the next two weeks I'd consider making a few changes. If you end up in that situation, bump this thread and we can revisit the details and make a suggestion if it gets to that.
EDIT: I do have one additional question: How do you feel on this intake and how is your athletic performance on this intake? Ranging from "I'm perfectly content" to "I want to punch someone in the *kitten* over a potato chip".
95% of the time, I'm perfectly content. Heck, there have been days when I looked at my macros, saw I needed more calories, protein or fat, and thought "I have to eat more? Really?". Since I cook 90% of my own food from fresh, I get a pretty high volume of food for my calories. (makes me wonder just how much I must have been eating to get fat in the first place, but that's another thread...)
I generally seem to have one day a month when I am hungry (March's was yesterday, as it happens). I mean 'want to eat everything in sight, then start imagining the family with Bearnaise sauce' HUNGRY. Those days I generally go with a combination of willpower plus some extra activity to keep my net calories under control.
Edited to add : regarding athletic ability, I'm also pretty happy most of the time. I have a bad workout day once in a while, but I figure we all do. Those days when you just can't get into a rhythm running, or when every lift feels 20lb heavier. Definitely the exception, and not the rule, however.0 -
Try a couple of days of refeed. What is there to lose by eating maintenance?
Well, it's my birthday in 10 days time, and I fully intend to eat my favorite foods in immoderate proportions. Perhaps that will serve the purpose of a refeed.0 -
Try a couple of days of refeed. What is there to lose by eating maintenance?
Well, it's my birthday in 10 days time, and I fully intend to eat my favorite foods in immoderate proportions. Perhaps that will serve the purpose of a refeed.
It very likely will.
I'll have some more thoughts on this soon.0
This discussion has been closed.