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Need help with a plateau

heartworth9
heartworth9 Posts: 51 Member
edited February 23 in Health and Weight Loss
Hi,
When I started the weight dropped pretty fast initially. Now for the past week I have not budged at all. I am eating clean and exercising so am wondering what I am doing wrong. This may be normal too but it would be good to get some feedback and support on this. Anyone who adds me as a friend can see my diary which could be helpful in feedback. I keep my diet pretty clean for the most part. HELP! I am 5 feet 8 and weight 164 down from 172. Thank you in advance.
heartworth9

Replies

  • Branstin
    Branstin Posts: 2,320 Member
    It is normal to not lose weight every week despite doing everything correctly. Water, hormones, exercise, TOM, sodium, etc., affects the rate in which a body burns fat. Stick to your plan since it is working and your body will catch up when it's ready.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    How long have you been back at logging food and exercising? It's pretty normal to lose quickly in the beginning as small changes in diet and activity level cause a drop in water weight. Now that this period has past, you need to work on losing the fat and that takes a lot more time, not to mention a bit more effort.

    One week is not a plateau. As Branstin noted, not seeing a loss for one week could very well be due to normal fluctuations. If you keep doing the same thing, logging consistently and accurately, getting some regular exercise in, drinking plenty of water, etc and don't see a change after another week or two then you may need to switch something up in your plan.
  • howardheilweil
    howardheilweil Posts: 604 Member
    Great job with the initial weight loss. I notice that your diary is not public. It's great that you are eating "clean" and exercising, but none of that really matters if you are consuming too many calories. If you are logging, open your diary for advice, if you aren't logging, you need to start that ASAP. Good luck!
  • wilsoje74
    wilsoje74 Posts: 1,720 Member
    1 week is not a plateau. You won't lose every week.
  • Murph1908
    Murph1908 Posts: 125 Member
    One week is nothing. Weight loss isn't linear. I've had "plateaus" on my journey that have lasted 2 or 3 weeks. They'll happen, preceeded or followed by weeks where I lose more than my goal. It averages out over time if you stay on track.

    Plus, from what I understand, women will experience some water retention every month or so.
  • lthames0810
    lthames0810 Posts: 722 Member
    I have experienced what I thought were plateaus a couple times in the past. I waited it out, stayed the course and in a week or so, all of a sudden pounds came off all at once. It's a common occurance and I've seen it called the "whoosh" effect. If you've worked at this for a month or two and no whoosh, then maybe you need to tweak your program.

    Any or all of these things, for starters, may need to be looked at:

    1) Exercise calorie burns. The database, the cardio machines at the gym (and my stupid heart rate monitor) can give inaccurate readings. There are are a number of calculators to estimate exercise calories at shapesense.com and elsewhere if you want to compare that to what you've been recording.

    2) Net calorie goal. This is based on an estimate of how much a person of your size, age, and gender should burn, but of course everyone is slightly different. Hormonal and medical issues can cause this number not to be right for you. Also, this number changes over time as you lose weight. It needs to be recalculated maybe every 5 pounds or so.

    3) Accuracy of food logging. I'm a recent convert to weighing my food and already I've found some significant errors in my logging. There have been some very helpful threads created on this topic by people far more knowledgeable than I, that you should look for.

    4) Cheat meals. Some people feel that they are entitled to cheat meals on a weekly basis. I, personally, disagree with this philosophy, but if you do this be sure and log those calories as well and see what effect it's having on your average intake. It's easy to completely eliminate your calorie deficit with a single meal.

    5) Self delusion. I actually used to do this. If I'm up in the middle of the night and nibble on leftovers out of the fridge I would tell myself that it's only a bite or so...what can it hurt? That stuff can really add up and easily negate your deficit.

    Anyway, for some of us, it's necessary to really tighten up on our numbers, both in and out, to consistently eat at a deficit.
  • heartworth9
    heartworth9 Posts: 51 Member
    Thanks, any feedback is helpful, also getting off of gluten has helped as that makes me bloat I think.
  • heartworth9
    heartworth9 Posts: 51 Member
    I notice that your diary is not public.

    I went to profile settings to open to everyone, is that all I needed to do? I really want someone to look at my food.
    Thanks!
This discussion has been closed.