Midway Plateau Advice Please

Hi all, I started my weight loss journey on 5th January 2013, just over 41lb gone now. I don't (and can't) do much exercise due to a back injury so have stuck to a strict 1200 cal a day limit since January, I have lost something every week without fail, this weigh in was the first one where there was no movement and my weight loss is slowing down which I know does happen after you reach a certain point.

What can I do or change to keep things revved up a bit if anything? I am just over halfway to my goal weight, was hoping to get there or close to it by New Years Eve.

Anyone been here and pushed past the slow plateau phase successfully?

Replies

  • mgobluetx12
    mgobluetx12 Posts: 1,326 Member
    If it's only been one week since you lost weight, that isn't a plateau. Wait and see what happens next week.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    I agree, a week could be anything. I know it's a little upsetting when you fully expect to lose and it doesn't happen but maybe you had a high sodium day or something...

    Also, I'd considering changing up your goals. If you've been set at 1.5 or 2 pounds per week as a weight loss goal, that's a bit too high for you now. One pound per week would be much more reasonable. If you're already set at that, maybe try 1/2 a pound per week for a while to see if that helps.

    Are you weighing and measuring your food? I know when I had more to lose, I had some wiggle room and guesstimating worked just fine. Now that I'm closer to goal, I have to be a bit more particular about the little variances. In fact, I'm seriously considering investing in a new food scale because I think mine isn't quite accurate enough.
  • HeidiCooksSupper
    HeidiCooksSupper Posts: 3,831 Member
    Can you start doing a little exercise especially designed for those with lower back injuries? I have severe scoliosis and find that some of the exercises in the various versions of a booklet called "Back: an Owner's Manual" are helpful -- also some of the sitting exercise videos designed for seniors are good.
  • evgenythe2nd
    evgenythe2nd Posts: 36 Member
    make sure to measure everything in grams, and not (cups, bunchers, handfuls, pieces, inches(bananas), (small,medium,big) etc.
  • RubyRunner14
    RubyRunner14 Posts: 148 Member
    A few points:
    -One week is not a long time.
    - Measure your intake accurately.
    - Remeasure yourself to decided if you still need 1200, or need to go up or down.
    - Try to do some light walking, or carry around weights when you walk places (like a gallon jug when you walk to the kitchen).

    My #1 piece of advice is to up your calorie intake to at least your RMR once a week so your hormones don't stall on you. I hardly believe 1200 is your RMR.
  • papillon71
    papillon71 Posts: 92 Member
    Thanks everyone, I do weigh and measure everything I eat and drink and always have. I will give it a few more weeks and try to do some more light exercise as well and see what happens. I might look at adjusting my calorie intake goals as well to a slower rate now I am over halfway there, I think MFP ups me to 1360 cals a day from the 1200 I am on now when I let MFP set it as per my exercise, weight and height.
  • papillon71
    papillon71 Posts: 92 Member
    Right, now 2 weeks with zero movement, scales staying exactly the same. I need to shake this up!
  • herblackwings39
    herblackwings39 Posts: 3,930 Member
    Right, now 2 weeks with zero movement, scales staying exactly the same. I need to shake this up!

    Let MFP set your calorie goal, log any exercise you're able to do, and eat a portion of those calories back.