Stupid Plateau

hopsonc24
hopsonc24 Posts: 143 Member
in Health and Weight Loss
So I have been losing very rapidly over the last few months, appx 2-3 pounds a week. I new it had to come to an end at some point, and that point was this week. BOOOO! :mad: I know its natural but what a bummer. I am hoping it doesnt last too long.
This week I did increase the weights/reps during my workouts, and ran more vs walking during cardio sessions, that is the only thing I have done differently.

On Tues I was up 8oz then down 10 oz Wed then back up 6oz this morning. I know that is ridiculos to even track. Tues I had a mini breakdown bc it was the first time I had seen the scale go up in a while. I know it could be 100 different things causing it, so I decided not to dwell on it and maybe not weigh for another week. I KNOW fluctuation is completely normal and should be expected.

Does anyone have any tips on how to overcome the plateau quickly? Should I continue to eat the same calories and workout the same or will increasing calories help? Thank you in advance

Replies

  • cedarghost
    cedarghost Posts: 621 Member
    A week is not a plateau. If you didn't lose anything for 4 to 6 weeks, then MAYBE I would start to worry.
  • hopsonc24
    hopsonc24 Posts: 143 Member
    Maybe the proper question would have been: How do I avoid it becoming a plateau?
    Im not worried, just trying to be proactive
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Keep doing what you've been doing. It works. Weight loss isn't linear. You will have weeks where you maintain, weeks where you lose, and weeks where you gain. It's normal.

    I've been doing this for 18 months. I've lost 74 lbs. Here is my chart. Note the ups and downs every week. I even had one MONTH where I had a net gain. No biggie.

    i-Mx4gDpZ-M.jpg
  • Koldnomore
    Koldnomore Posts: 1,613 Member
    Maybe the proper question would have been: How do I avoid it becoming a plateau?
    Im not worried, just trying to be proactive

    Research the correct calorie intake for your age, weight, height..Unless you are already TINY or a senior citizen under eating will cause a plateau faster than anything else. Read http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12 weight loss isn't a spectator sport. YOU need to learn about it, understand it and make sure that you aren't just 'going with the flow' find out what is right for YOU :)
  • chrishg
    chrishg Posts: 35 Member
    Keep doing what you've been doing. It works. Weight loss isn't linear. You will have weeks where you maintain, weeks where you lose, and weeks where you gain. It's normal.

    I've been doing this for 18 months. I've lost 74 lbs. Here is my chart. Note the ups and downs every week. I even had one MONTH where I had a net gain. No biggie.

    i-Mx4gDpZ-M.jpg

    Great information. Thanks for posting your chart.
  • justicekenny
    justicekenny Posts: 80
    stay the course my friend .. you have already lost 42lbs .. celebrate your wins .. keep it at ... I was in a similar situaish .. took two weeks off, and ate at maintenance calories .. got those hormones back on track .. feeling better than ever, and even more focused on my diet ... cheer up buckaroo ..
  • hopsonc24
    hopsonc24 Posts: 143 Member
    I appreciate all the input and the words of encouragement. How many ppl eat 20% below their tdee?
    I have been eating roughly 1200 calories, I know this is a low number but it has worked for me thus far (Ive lost appx 40lbs since July 9th.) I have always felt like I should be eating more to prevent the starvation mode effect but 1200 was working i havent changed it.
    I am proud of what I have accomplished and dont want to lose this momentum.
    Thoughts on increasing to my 20% below tdee which is 1554 or staying the course that has so far proved to be successful?
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    I appreciate all the input and the words of encouragement. How many ppl eat 20% below their tdee?
    I have been eating roughly 1200 calories, I know this is a low number but it has worked for me thus far (Ive lost appx 40lbs since July 9th.) I have always felt like I should be eating more to prevent the starvation mode effect but 1200 was working i havent changed it.
    I am proud of what I have accomplished and dont want to lose this momentum.
    Thoughts on increasing to my 20% below tdee which is 1554 or staying the course that has so far proved to be successful?

    Honestly, it didn't work for me. I net 1200 calories - which means I eat anywhere from 1200 to 1700 a day, depending on my exercise (sometimes more on long run days). I tried to up my calories and my weightloss slowed by exactly the amount of calories I had increased by. I went from losing 4 to 5 lbs. a month to losing 2 to 3 lbs. a month. Went back to 1200 NET and things picked up again.
  • kellicci
    kellicci Posts: 409 Member
    I appreciate all the input and the words of encouragement. How many ppl eat 20% below their tdee?
    I have been eating roughly 1200 calories, I know this is a low number but it has worked for me thus far (Ive lost appx 40lbs since July 9th.) I have always felt like I should be eating more to prevent the starvation mode effect but 1200 was working i havent changed it.
    I am proud of what I have accomplished and dont want to lose this momentum.
    Thoughts on increasing to my 20% below tdee which is 1554 or staying the course that has so far proved to be successful?

    I see this all the time when someone starts at 1200 a day it does work for a while which is why I never tell someone not to do it but then there comes a point where your body is sick of using it's fat stores to survive. If 20% less than your TDEE is 1554 it's probably a safe bet that your BMR is over 1200 as well (heck mine is and I'm only 5'1" 130 pounds).. My suggestion is find out what your BMR is and eat at least that much NET...get a HRM and eat back all your exercise calories, log and measure everything you eat, up your protein percentage and start some weights even if it's body weight exercises.
  • hopsonc24
    hopsonc24 Posts: 143 Member
    :smile:
    I appreciate all the input and the words of encouragement. How many ppl eat 20% below their tdee?
    I have been eating roughly 1200 calories, I know this is a low number but it has worked for me thus far (Ive lost appx 40lbs since July 9th.) I have always felt like I should be eating more to prevent the starvation mode effect but 1200 was working i havent changed it.
    I am proud of what I have accomplished and dont want to lose this momentum.
    Thoughts on increasing to my 20% below tdee which is 1554 or staying the course that has so far proved to be successful?

    I see this all the time when someone starts at 1200 a day it does work for a while which is why I never tell someone not to do it but then there comes a point where your body is sick of using it's fat stores to survive. If 20% less than your TDEE is 1554 it's probably a safe bet that your BMR is over 1200 as well (heck mine is and I'm only 5'1" 130 pounds).. My suggestion is find out what your BMR is and eat at least that much NET...get a HRM and eat back all your exercise calories, log and measure everything you eat, up your protein percentage and start some weights even if it's body weight exercises.

    I have been doing cardio and weights, I do track everything MOST of the time. My BMR is 1618 and some days I find eating 1200 is tough bc Im not hungry (I always eat when i am hungry) so eating 1554 is going to be difficult every day it will prob end up being more of a weekly average vs daily goal which is fine. I am interested is something that more accuraty tracks my calories burned vs generic mfp numbers. I will look into that. Thanks

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