Plateau Help!

ksemansky
ksemansky Posts: 3
in Health and Weight Loss
Hi All,

I have been at a pretty steady "plateau" now for over 6 weeks and it's driving me crazy! I've overall lost 16 lbs (over 6 months) and have 3-5 to go to be comfortable in my clothes but i cannot budge past 153. I'm eating roughly 1300 calories per day and running/strength training at least 4 times per week. I've certainly put on more muscle and overall am in better shape, but I used to be 5 lbs thinner without much effort and can't figure out why i can't get back there. Just wondering if anyone has any advice on how to get there or what has worked for them. Thanks so much all!

Replies

  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Opening your diary might help us to spot any problems. You can make it public here: http://www.myfitnesspal.com/account/diary_settings

    The first questions anyone should ask you is how accurately you're tracking? Are you logging everything? How are you measuring your serving sizes (a food scale is going to be the most accurate, but anything is better than eyeballing)? Are you eating back any exercise calories and if so what kind of activity are you doing and how are you estimating your burn?
  • ksemansky
    ksemansky Posts: 3
    Thanks, made it public! I'm aware i definitely have a sweet tooth. Wonder if cutting that out alone would suffice for some loss? I I'm typically running or doing an intense yoga sculpt/bootcamp type class and try to avoid eating much after i work out. Thanks for any help!
  • BlueBombers
    BlueBombers Posts: 4,064 Member
    The last few lbs are the hardest. I think you could probably up your calories a bit since you are so close to goal and with the amount of exercise you do each week.

    Edit: Looked at your diary. Add more protein to your diet.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    I'll ask again how you're measuring your portion sizes. Are you using measuring cups, a food scale, or eyeballing your portions?

    And is there anything you aren't logging? Condiments, cooking oils, veggies, etc? You'd be surprised what some people eat throughout the day and choose not to log.

    How "steady" is your plateau? Weight tends to fluctuate from day to day. Since you're very close to your goal weight, the weight loss is going to be slow. Like 1/2 a pound per week. Sometimes we don't realize that we're actually losing weight when the weight loss is so slow.
  • ksemansky
    ksemansky Posts: 3
    I try to use measuring cups when i can, but more often am eyeballing my portions which would probably account to eating more than i think i am. So frustrating because i used to be able to eat whatever i wanted when i was thinner or at my maintenance weight, and would love to be back there! My plateau is pretty steady. I've been 153 for at least 6 weeks now. I weigh once a week and only last week did it change by .3 lbs which seems minimal, if not water weight?
  • thesimsisters
    thesimsisters Posts: 73 Member
    I try to use measuring cups when i can, but more often am eyeballing my portions which would probably account to eating more than i think i am. So frustrating because i used to be able to eat whatever i wanted when i was thinner or at my maintenance weight, and would love to be back there! My plateau is pretty steady. I've been 153 for at least 6 weeks now. I weigh once a week and only last week did it change by .3 lbs which seems minimal, if not water weight?

    Get a digital food scale and weigh everything. I know everyone says it, and I certainly did not originally "need it" so I had resisted. I have just a few pounds left and was having a hard time losing much if any for a month. I thought, Ok, I'm going to try this and see if this is the problem. Bought one, and it's make a heck of a difference. First week after weighing everything...boom 1.7 loss.
  • Domineer
    Domineer Posts: 239 Member
    Tell me about it. I haven't officially plateau'd but I have been losing only .5 lbs a week. It is still good measurable progress but I've been eating as I normally have. I believe my body has gotten used to my routine in the gym so I will be changing it up as the weeks go on. I put my bike in the shop to get ready for spring/summer time riding and also started a running routine. Don't get discouraged, just keep working hard and reward yourself here and there.
  • craigheon
    craigheon Posts: 167 Member
    I recently hit a plateau myself, for about 3 weeks. What got me through it was taking 1 complete week off from weight training and high intensity cardio. I went for a few walks here and there throughout the week, but my body needed rest. Perhaps yours does too.

    I highly second the digital food scale though. It will be eye-opening when you actually start using it and seeing how off your eyeballing skills are (and I don't mean any offense by that!)

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