massive plateau - PLEASE HELP.

I can't see your diary. I'm happy to take a look if you open it

without seeing you diary makes it harder

however

change up your food, eg if you have the same breakfast, lunch and snacks, change it up and choose somthing different if you don't do this , id still change it up.

I've heard people say switching up your cals eg 1400cal one day 1650 the next, of course with out seeing your diary i don't know your cals or what you eat.

change up your exercrise, if you walk at the same speed or so the classes week in week out, do a few diff classes, or for walking walk faster to the next letter post, then normal speed to the next fast and so on.

if you go to the gym mix up what you are doing, get a personal trainer, or start a new sport. I've done karate for 16 years week in week out, I still do karate twice a week plus i've added in twice a week cardo session, twice a week weight session and twice a week personal traning sessing plus orienteering, some days I go to the gym twice a day.

good luck let me know how you get on

I also seem to have reached a plateau after 15lbs loss despite keeping within my allownace and exercising. Have you tried measuring yourself? I hadnt lost weight but had lost an inch from my neck/waist/hips after 3 weeks which has given me a boost. Still would like to keep losing though!

You might want to try increasing your calories, especially if you are going to join the gym and continue running. Give it a few weeks and see if it helps.

Try adding some strength training to your exercise routine.

I also seem to have reached a plateau after 15lbs loss despite keeping within my allownace and exercising. Have you tried measuring yourself? I hadnt lost weight but had lost an inch from my neck/waist/hips after 3 weeks which has given me a boost. Still would like to keep losing though!

Its always a very good Idea to re-calculate your BMR and your TDEE after a loss of 5lb. As you drop weight your body changes and so does your calorie intake

Best of luck !

Looking at your diary I'd go with less carbs and more lean protein....try and get those numbers so that you have no more than 100 carbs and a protein reading 70-80. You don't want to "overfuel" your body with excess carbs otherwise the excess carbs will turn into stored fat. Good luck. For the record - I feel your plateau pain...fingers crossed for some positive shifts for both of us in the fortnight.

I also had this issue. Some very smart people on this website suggested to me to eat at my TDEE for a few weeks then after that eat at -20% TDEE and it worked out just fine. give it a go

I've been hanging at the same weight since February. Is it frustrating? Hell yes!! BUT, something is happening because I'm down lots of inches.

Give it time, make sure you're nourishing your body. It will come!!

Hi there.
I can't shift my weight either. I've got half a stone to lose and it won't budge. I did two weeks of just vegetables and fruit and the occasional rice cake. Water, fruit tea and no alcohol. I exercised every day and didn't lose a pound. To say I was disheartened is an understatment. I was using protein shakes and the odd protein bar so wonder if that may have made a difference? Any ideas would be much appreciated. I can usually shift at least a couple of pounds a week and I should have on that amount of food.

You are barely eating 1200 calories most days, and you are not eating all your exercise calories back.

Unless you are 5ft tall and do absolutely nothing all day, you should up your calories. Either eat a suitable amount (at least your BMR PLUS ALL exercise calories) or do the TDEE minus 20% thing and don't eat your exercise calories.

In addition, I dont see any running in your exercise for the last 2-3 weeks. If you are running, log it and eat the calories back.

1200 calories is not enough. Recalculate your numbers. And aim to lose max half a pound a week.

This!!! 1200 cal isn't enough for a mouse let alone for a healthy adult exercising.

Lift Heavy weights, that's what you should be doing, hell that's what everyone should be doing (unless you have a legit medical reason not to).

OK - Went through this very same thing. I started at 181 - got to 153 then stopped. DON'T BE LIKE ME AND GIVE UP! I gained it all back!!

Now.. to re-iterate what other people have said, up calories, do lifting... but it seems like you're eating lots of sodium packed foods... I don't see any veggies/fruits on there... and you don't log water... are you drinking your 8 glasses/day? You might be retaining water with all that sodium!

FRUITS/VEGGIES! Good luck!

As others said, you should up your calories if you are running 4-5 times a week. I would also try running further to increase the distance (and therefore the calories burned). Just make sure and up your calories to compensate. I would also go for higher protein and fat in your food and reduce the carbs.

I have basically been on a plateau since January. I recently started training for a half marathon so instead of running 3 miles 3-4 times a week I am now doing two 4 mile days and one 6 mile run (and the mileage increases over time). I am now losing weight again. I am pretty sure it was the added mileage to my runs that is what caused me to start losing again.