Low carb - weight loss plateau HELP

Melissabouchard
Melissabouchard Posts: 3 Member
edited February 21 in Food and Nutrition
Hello,

Here's my situation: starting on Jan 1 of this year, I adopted a "low" carb diet in the hope of losing the weight I have been trying to lose for years. From January to end of march, I tried to stick to 75 g of net carbs a day. Not that low I know but it did the trick for me.

I'd workout 6 times a week (insanity program)
Walk between 8000 and 10000 steps s day sometimes more
1500 calories a day
75 g of net carbs or less
No juice, soda, alcohol, pasta rice potatoes quinoa couscous bread etc.
I lost 16 lbs in about 12 weeks.
I would cheat here and there and I'd still lose weight.

Since the beginning of April I haven't lost ANY weight. In mid April I had all of my final exams so I was less strick but I didn't gain weight either. Now that I'm back to being more strick, I have gained weight!! About 2 lbs.

I changed my workout program: I know do rushfit the advanced calendar so I run twice a week, do 1 insanity workout per week and do 7 rushfit workouts (strength training with low weight, balance and agility stuff, circuit training etc.)
I dropped to 30 g of net carbs a day.
I still take 8 to 10000 steps a day
I am super strick: no cheating at all.
I stick to 1500-1550 calories a day.

Still nothing!!
Help!! :((

I'm a 26 year old woman
5'8"
Medium frame, history of being muscular and athletic (I was a swimmer)
Start weight: 77 kg (169.4 lbs)
Lowest achieved so far: 69.0 kg (151 lbs)
Today's weight: 69.9 kg (153 lbs)
Goal: 62 kg (136.4 lbs)

Replies

  • caesar164
    caesar164 Posts: 312 Member
    Do you adjust your macros to your workout calorie expenditures? Are you getting enough good fats? You may need to raise your calories some, your body is probably in starvation mode, thus holding on to all fat it possibly can...
  • Melissabouchard
    Melissabouchard Posts: 3 Member
    I usually stay around 50-60% fat, 25-35% proteins, 15-20% of carbs. Today, I ate 1645 calories (55% fat 30% proteins 15% carbs (31g net carbs)).

    I could increase my calories a bit...I'm just a bit scared of gaining more weight :s
  • swaggityswagbag
    swaggityswagbag Posts: 78 Member
    "starvation mode" doesn't work like that.

    How recently did you change your macros?

    Don't worry about increasing calories right now, that's a later resort.

    How often are you weighing yourself, and are you doing it at the same time of day consistently? Fluctuations are totally normal. If you're strength training, you could be building muscle, which will make it look like you're not losing fat when you are on the scale.

    If you are actually eating 1500 calories and that is lower than your maintenance, it is not possible for you to gain fat, so do not worry about that. However, make sure you're measuring and calculating your calories/carbs accurately.
  • Melissabouchard
    Melissabouchard Posts: 3 Member
    My macros have pretty much been the same since January.

    As for weighting myself, I do it religiously every morning, at the same time, before eating etc etc. So I'm familiar with daily weight fluctuations. My weight now fluctuated between 69.4 and70.1 kg. It won't go lower than that.

    As for calculatin calories, I couldn't be more precise. I practically never eat out and I measure and weight all of my phone. E.g. I weight the chicken amd cheese I had to my Salad, use a measuring spoon, etc. So, I'm not sure how I could be more precise. :(
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