Hit a plateau - should I up my calories?

DirtyTrickster

So after a strong month of weight loss, I've stalled out the past 2 weeks. I'm debating on what to do. Maybe I should increase my calories and see if that does anything for me. Up until today I was consuming 2030 per day, but when I did a TDEE calculation with my current weight it comes to around 2800, 2225 with a 20% deficit.

I know i've lost 17 pounds in a month and that's great, but I've stuttered and completely stopped in the past 2 weeks.

Diary is open

Starting weight 240 end of march

Date Weight
4-Apr 236
10-Apr 231
18-Apr 225
27-Apr 223
2-May 223

1luckygal

I don't see how upping them could hurt,.. calories are HELL to figure out! I can never figure out weather to up mine or drop them.... it's all trial and error. Up them for a week or two and if it's not helping or getting worse then maybe drop them a little. I haven't looked at your food log but as long as you're taking in enough GOOD foods you should be ok to drop them - and are you working out?

MysticRealm

2 weeks is not a plateau. You can up your cals if you want but no matter what you do you will see some weeks with no losses.

DirtyTrickster

I don't see how upping them could hurt,.. calories are HELL to figure out! I can never figure out weather to up mine or drop them.... it's all trial and error. Up them for a week or two and if it's not helping or getting worse then maybe drop them a little. I haven't looked at your food log but as long as you're taking in enough GOOD foods you should be ok to drop them - and are you working out?

I lift. Currently doing 5/3/1

Don't do too much cardio other than walking in my weekly golf league.

sweetpea03b

OMG SO MUCH SODIUM!!! Are you sure you're not just holding onto water weight? According to your diary today from Just Breakfast/Lunch you are WAY OVER your daily goal for sodium. I would try getting a handle on that...and to flush all that out of your system you need to be drinking somewhere in the 96oz range of water.

Also, I see a LOT of processed foods... its not just the calories you need to consider... but quality of food. Try adding more fruits/veggies and staying away from all the pre-packaged/processed/fast food.

Good luck

DirtyTrickster

OMG SO MUCH SODIUM!!! Are you sure you're not just holding onto water weight? According to your diary today from Just Breakfast/Lunch you are WAY OVER your daily goal for sodium. I would try getting a handle on that...and to flush all that out of your system you need to be drinking somewhere in the 96oz range of water.

Also, I see a LOT of processed foods... its not just the calories you need to consider... but quality of food. Try adding more fruits/veggies and staying away from all the pre-packaged/processed/fast food.

Good luck

The sodium is high, but I don't think it's as high as MFP is showing. The olives are what is killing it, but I drain most of the juice from the jar and replace it with water

sweetpea03b

Well, you will find that many things aren't totally accurate on here because other members are adding them but still... it looks like you eat store bought pizzas and things like that pretty often...

Microwavable/premade meals are VERY high in sodium. Try to stay away from Lean Pockets and Weight Watcher meals and things like that. Better to make your food using whole ingredients from scratch. It takes longer but your body will thank you.

I stick to the philosophy "stay out of the aisles" meaning in the grocery store nearly everything you should be eating is on the outside of the store (deli, meat dept, dairy, produce).

1luckygal

I'm guess with you lifting you have to assume you're building muscle - which we know weighs more than weight,.. so be patient with your body and let that muscle build - if you are wanting to see quicker results as far as lbs lost, then I'd concentrate on cardio... but I think you're doing just fine!