Stuck in a rut... I've hit a plateau. Help!!

szuluaga0611
szuluaga0611 Posts: 12
in Health and Weight Loss
I am 4 weeks in on my fitness and weight loss journey to loose 50 pounds. So far I've lost 18 pounds. That's great progress but now the scale won't move. I've amped my work-outs a half hour and I am eating clean. No sugar, no salt, no fat....and the weight is not budging. This is a lifestyle change for me and I'm trying not to get discouraged. Please help... any suggestions will be helpful and greatly appreciated !!!!
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Replies

  • terrassao
    terrassao Posts: 3 Member
    Hi,

    I would suggest changing up your workout routine. If you usually do a lot of running, etc., do strength or yoga for a couple of days. Sometimes that shakes things up & the scale starts moving again. It's hard to not get discouraged, I know. But, stay focused & the weight will come off.
  • Jamcnair
    Jamcnair Posts: 586 Member
    18 pounds in a month is a pretty big number---just keep doing what you're doing for a few more weeks and maybe your body will catch up. You may also need to recalculate your calories needed since losing almost 20 pounds.
  • sweebum
    sweebum Posts: 1,060 Member
    How long has your "plateau" been? How many calories are you eating? How often do you exercise and for how long?

    And 18 lbs in 4 weeks is 4.5 lbs per week. A lot of that has been water and about 3 weeks in, the water balances itself and you see your true losses. Keep going with what you're doing.
  • YepLilly
    YepLilly Posts: 129 Member
    Yes, how long has been this plateau? Maybe the scale is still moving but at a much slower pace. With around 30lbs to lose, 1.5-2 lbs per week sounds more reasonable.
  • szuluaga0611
    szuluaga0611 Posts: 12
    Thanks so much guys for your replies!!! The support is great to have. Its been two weeks since I haven't lost a pound. I do alot of cardio but because I wan't to get lean before I do any strength training. My goal is to loose 50 lbs to be at my target weight. I wanted to be mid-way when I started my strength training. My calorie intake is under 1200 always... I normally eat around 800-900 calories. I drink lots of water almost 14 8oz a day. What I thought maybe is my protein intake. I go over the number alloted. Not by much but its always over.
  • Jamcnair
    Jamcnair Posts: 586 Member
    Thanks so much guys for your replies!!! The support is great to have. Its been two weeks since I haven't lost a pound. I do alot of cardio but because I wan't to get lean before I do any strength training. My goal is to loose 50 lbs to be at my target weight. I wanted to be mid-way when I started my strength training. My calorie intake is under 1200 always... I normally eat around 800-900 calories. I drink lots of water almost 14 8oz a day. What I thought maybe is my protein intake. I go over the number alloted. Not by much but its always over.

    That's definitely too low of a number and your body will start fighting back. Do you know your BMR? You shouldn't be eating below that.
  • erin4455
    erin4455 Posts: 135
    Thanks so much guys for your replies!!! The support is great to have. Its been two weeks since I haven't lost a pound. I do alot of cardio but because I wan't to get lean before I do any strength training. My goal is to loose 50 lbs to be at my target weight. I wanted to be mid-way when I started my strength training. My calorie intake is under 1200 always... I normally eat around 800-900 calories. I drink lots of water almost 14 8oz a day. What I thought maybe is my protein intake. I go over the number alloted. Not by much but its always over.

    You're eating an extremely low number of calories and that's not doing your metabolism any favors. Your body has the ability to get used to the calories you're taking in and ultimately, thwarting your weight loss. When you start out that low, you have no where to go from there. If I were you, I'd start over and research your numbers - figure your TDEE and subtract 20 or 25% and have that be your new calorie goal. Unfortunately, you may see a weight gain at first from this change but you need to stick with it and get to a healthier place. Switch up your exercise routine in the meantime and most of all, be patient. You need to feed your body to get the long-term results you want. 800-900 calories is not sustainable, or healthy. I'm assuming you're in this for the long haul rather than looking for crash-diet results. Start over and prepare for a healthier route.
  • 1ConcreteGirl
    1ConcreteGirl Posts: 3,677 Member
    Thanks so much guys for your replies!!! The support is great to have. Its been two weeks since I haven't lost a pound. I do alot of cardio but because I wan't to get lean before I do any strength training. My goal is to loose 50 lbs to be at my target weight. I wanted to be mid-way when I started my strength training. My calorie intake is under 1200 always... I normally eat around 800-900 calories. I drink lots of water almost 14 8oz a day. What I thought maybe is my protein intake. I go over the number alloted. Not by much but its always over.

    If you truly want to understand how your body works and how you can make sure your numbers are right, read this. PM me with any questions.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • Serah87
    Serah87 Posts: 5,481 Member
    Thanks so much guys for your replies!!! The support is great to have. Its been two weeks since I haven't lost a pound. I do alot of cardio but because I wan't to get lean before I do any strength training. My goal is to loose 50 lbs to be at my target weight. I wanted to be mid-way when I started my strength training. My calorie intake is under 1200 always... I normally eat around 800-900 calories. I drink lots of water almost 14 8oz a day. What I thought maybe is my protein intake. I go over the number alloted. Not by much but its always over.

    If you truly want to understand how your body works and how you can make sure your numbers are right, read this. PM me with any questions.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    ^^^^^^THIS!!!!!!! Eat more!! Good luck.
  • mockchoc
    mockchoc Posts: 6,573 Member
    I guessed straight off that you were eating too little. So common this happens. Eat more by following the link before you do any major damage to your health.
  • ctheluck
    ctheluck Posts: 14 Member
    I agree with it being too little to lose.

    You also mentioned that you aren't eating any fat. Your body needs some to function properly. Eat healthy fats like whole eggs, avocado, olive oil on your salads, olives. This will help with your low calories and with your body function overall.
  • smaynard69
    smaynard69 Posts: 2 Member
    Don't go off your weight. I've lost more inches than weight. Just hang in there you will get there.
  • dorianaldyn
    dorianaldyn Posts: 611 Member
    There are a lot of people on here that bash the 1200 calorie guideline - I'm not one of them and even I think you're not eating enough. Eat more!
  • LRuland
    LRuland Posts: 12 Member
    I agree that's way too low cals to be eating. Your body is starving. You need to eat more so your body burns it and doesn't feel like it has to store it.
  • Julzanne72
    Julzanne72 Posts: 468 Member
    Thanks so much guys for your replies!!! The support is great to have. Its been two weeks since I haven't lost a pound. I do alot of cardio but because I wan't to get lean before I do any strength training. My goal is to loose 50 lbs to be at my target weight. I wanted to be mid-way when I started my strength training. My calorie intake is under 1200 always... I normally eat around 800-900 calories. I drink lots of water almost 14 8oz a day. What I thought maybe is my protein intake. I go over the number alloted. Not by much but its always over.

    I would suggest not waiting to strength train, strength training really revs up your metabolism throughout the day and your body will change alot more if you do both cardio and strength training.
  • jamimari777
    jamimari777 Posts: 101 Member
    Lift!! Lift weights and you'll lose inches. Weights made me lean. Lots of cardio makes me hungry. Now I do both, and I'm pleased wtih my results.

    Weight lifting will not make you bulky. Lifting heavy will tone up those muscles and show off your hard work - help you burn fat. It's just a win win all the way around.
  • ShifuYaku
    ShifuYaku Posts: 504 Member
    Oh my god. Eat around 1700 calories, please.

    Ok, but seriously, go figure out your BMR and daily caloric intake you should be taking on - http://scoobysworkshop.com/accurate-calorie-calculator/ - This will help you figure out what you should be taking in while also accounting for your weekly exercise levels.
  • jsj024519
    jsj024519 Posts: 400 Member
    Eat more calories about 200-300 per day for about a week and then go back to your usual calorie intake. You have to reset your metabolic thermostat.

    At least that worked for me.

    I am sure I will get crucified because of this post by many so let the hating begin! :D
  • FiveElevenClimb
    FiveElevenClimb Posts: 89
    never posted a picture before but this is what I have found to be true. The green line is what you may think weight loss looks like but it actually happens as shown by the blue line. Don't be discouraged.

    2011wlc_725graph1.jpg
  • shirleygirl910
    shirleygirl910 Posts: 503 Member
    You say you want a life style change, but under 1200 calories is not sustainable (as people keep telling you). When you figure out your TDEE and BMR. Try for certain percentages of protein, carbs and fat. For me I try 40-50% Protein, 30-40% Carbs, and the rest in Fat (10-20%)

    Also, consider this, Do you want to carry around a scale to show people how much you weight? or do you want a sculpted awesome body? Sometimes the scale is secondary to how your clothes fit and the shape of your body. Just food for thought.
  • szuluaga0611
    szuluaga0611 Posts: 12
    I do eat too low but I feel full when I do eat. I eat 3 meals a day and 2 or 3 snacks a day. I am definitely going to take your advice and increase it. I dont know how but I will and I am going to find out my BMR.
  • szuluaga0611
    szuluaga0611 Posts: 12
    thank you!!!
  • jlsteele01
    jlsteele01 Posts: 9 Member
    If you are eating the "fat free," "low fat," "sugar free" mess, then that could be a reason. Make sure that you aren't eating that because it's just empty things that confuse your body. Try eating whatever you want for a day and then going back and counting again. That always helps me. Good luck!
  • szuluaga0611
    szuluaga0611 Posts: 12
    You say you want a life style change, but under 1200 calories is not sustainable (as people keep telling you). When you figure out your TDEE and BMR. Try for certain percentages of protein, carbs and fat. For me I try 40-50% Protein, 30-40% Carbs, and the rest in Fat (10-20%)

    Also, consider this, Do you want to carry around a scale to show people how much you weight? or do you want a sculpted awesome body? Sometimes the scale is secondary to how your clothes fit and the shape of your body. Just food for thought.

    My goal is 1200 calories but I do ever get to 1200. I definitely want a great shape, i dont care so much about the number on the scale, but i think i need to start. I'm 5'4'' and should be weighing around 125-145. I weighed 200 pounds and now weigh 182. I do want to get down to a healthy weight. I am definetly going to try and increase my calorie intake and switch up my exercise routine.
  • szuluaga0611
    szuluaga0611 Posts: 12
    If you are eating the "fat free," "low fat," "sugar free" mess, then that could be a reason. Make sure that you aren't eating that because it's just empty things that confuse your body. Try eating whatever you want for a day and then going back and counting again. That always helps me. Good luck!

    Nope, everything I eat needs to be fresh or raw with no perservatives.
  • szuluaga0611
    szuluaga0611 Posts: 12
    Thanks so much guys for your replies!!! The support is great to have. Its been two weeks since I haven't lost a pound. I do alot of cardio but because I wan't to get lean before I do any strength training. My goal is to loose 50 lbs to be at my target weight. I wanted to be mid-way when I started my strength training. My calorie intake is under 1200 always... I normally eat around 800-900 calories. I drink lots of water almost 14 8oz a day. What I thought maybe is my protein intake. I go over the number alloted. Not by much but its always over.

    If you truly want to understand how your body works and how you can make sure your numbers are right, read this. PM me with any questions.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    Thanks so much!!!
  • bclever13
    bclever13 Posts: 44
    You need to put some food in your diet that you took out....just a small portion...this will trick your body into thinking it is still getting some of the food you used to eat...ie...eat a cookie...only 1 ..... do this once a week....trust me it does work
  • Julzanne72
    Julzanne72 Posts: 468 Member
    Thanks so much guys for your replies!!! The support is great to have. Its been two weeks since I haven't lost a pound. I do alot of cardio but because I wan't to get lean before I do any strength training. My goal is to loose 50 lbs to be at my target weight. I wanted to be mid-way when I started my strength training. My calorie intake is under 1200 always... I normally eat around 800-900 calories. I drink lots of water almost 14 8oz a day. What I thought maybe is my protein intake. I go over the number alloted. Not by much but its always over.

    You're eating an extremely low number of calories and that's not doing your metabolism any favors. Your body has the ability to get used to the calories you're taking in and ultimately, thwarting your weight loss. When you start out that low, you have no where to go from there. If I were you, I'd start over and research your numbers - figure your TDEE and subtract 20 or 25% and have that be your new calorie goal. Unfortunately, you may see a weight gain at first from this change but you need to stick with it and get to a healthier place. Switch up your exercise routine in the meantime and most of all, be patient. You need to feed your body to get the long-term results you want. 800-900 calories is not sustainable, or healthy. I'm assuming you're in this for the long haul rather than looking for crash-diet results. Start over and prepare for a healthier route.
    ^^^This!! I can tell you that I have my diary set to lose a lb a week, want to lose 50 total, and I start at 1400 calories w/out my exercise calories. I also eat my exercise calories back, lost 3.5 this week, don't expect that every week, but you definitely aren't eating enough, especially if you are working out.
  • bclever13
    bclever13 Posts: 44
    Ahhhh....you need to eat at least 1200 calories....your putting your body into starvation mode and you won't lose weight...you may actually gain weight
  • greyoutside
    greyoutside Posts: 98
    You're four weeks in and have already lost 18 pounds? That doesn't sound like a plateau to me. Just keep doing what you're doing.

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