Plateau with 5lbs to go

keithmf24
keithmf24 Posts: 63 Member
edited December 2024 in Health and Weight Loss
So im down a whopping 22 lbs or so. my over all goal was 26-28 lbs of total weight loss. I have hit that evil Plateau in my weight loss. any helpful hints or ideas to effectively burn that last 5 lbs.?

Replies

  • berryjk
    berryjk Posts: 120 Member
    are you going for strictly weight loss? or fat loss?! cardio circuits are great for burning fat, but you'll also burn muscle if you are not resistance training. If you're going for fat% weight loss...super setting your weight lifting routine will help maintain your LBM while burning fat
  • keithmf24
    keithmf24 Posts: 63 Member
    Thanks for the reply.. im going for primarily weight loss in general. want to be at a consistant 165lbs.. started at 196 and currently down to 172 as of this morning.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    Eat at maintenance for 3-4 days, then go back to your deficit. Keep the same training routine going.
  • keithmf24
    keithmf24 Posts: 63 Member
    so i should confuse my metobolism by altering my calorie in take between maintenance and deficit?
  • schicksa
    schicksa Posts: 123 Member
    Are you eating the same thing every day or switching it up a bit? Make sure to get some variety in there. Also I've found picking one thing to change out helps give me that extra edge to take off a few more. My latest was switching out the afternoon coffee with steamed fat-free milk to hot tea. I actually like it better, and it's helped me come down a few more pounds.
  • keithmf24
    keithmf24 Posts: 63 Member
    Yes Sir, I have a bad habit of eating the same stuff everyday. coffee in the morning along with sugar free yogurt and fiber cereal. 5-8 hard boiled egg whites for mid morning meal. low sodium tuna for lunch( no mayo or any other additives. lean cuisine for mid afternoon meal, tilapia or cod for dinner( no marinades or seasonings. occasionally i eat boiled veggies i.e string beans, corn, spinach peas & carrots( also with no seasonings or additives).. this diet along with 4-6 days a week of 5 mile runs give or take is what got the first 23 lbs off. but this diet and excersice plan is not working for the last 5-7 lbs. any other good low calories meal ideas i can change things up with???
  • soehlerking
    soehlerking Posts: 588 Member
    bump. weight loss stalling with only 4lbs to go, curious what advice you get.
  • keithmf24
    keithmf24 Posts: 63 Member
    bump. weight loss stalling with only 4lbs to go, curious what advice you get.

    feel free to read all the great advice other users have posted to this topic, more or less the consensus is to not repeatedly eat the same foods every day.. switch the diet up. and also confuse your metabolism by have a few consecutive maintenance days meaning eating your normal level of calories to maintain your current weight forllowed by a few days of deficit.
  • berryjk
    berryjk Posts: 120 Member
    all the advice is good! switching up your food and exercise routine is crucial in overcoming a plateau, but if I may make a suggestion....steer clear of the pre-packaged meals. They have a ton of sodium which leads to water retention (i'm sure you know that, but I had to say it anyway!) :) also...mix up your cardio daily....instead of doing a full hour on one machine split up and do 30 mins on 2 different machines. It'll keep your body guessing daily! A good rule of thumb is to change things up every 2 weeks!
  • keithmf24
    keithmf24 Posts: 63 Member
    all the advice is good! switching up your food and exercise routine is crucial in overcoming a plateau, but if I may make a suggestion....steer clear of the pre-packaged meals. They have a ton of sodium which leads to water retention (i'm sure you know that, but I had to say it anyway!) :) also...mix up your cardio daily....instead of doing a full hour on one machine split up and do 30 mins on 2 different machines. It'll keep your body guessing daily! A good rule of thumb is to change things up every 2 weeks!

    Thanks. I will keep that in mind and more so actually take it for action. sounds like a good plan.
  • berryjk
    berryjk Posts: 120 Member
    it's worked for me EVERYTIME! Good luck!
  • berryjk
    berryjk Posts: 120 Member
    one more thing...track your body fat %... there is a good chance the weight loss islowing NOT because you aren't losing fat, but because you are replacing it with muscle
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