I have hit a plateau and need help ASAP
Helpme404
Posts: 8
Hi all,
I just signed up to ask this question as I thought it would be the best place to ask.
I have lost a considerable amount of weight through intermittent fasting and the 5:2 diet.
I stopped doing this about 2 and a half weeks ago when I joined a gym because I felt that if i continued to fast I would feel too weak at the gym and pass out.
At the gym I do a Spin class twice a week for 45 minutes, a trx class for 45 minutes, and I go on the treadmill once a week for 45 minutes. So that's 4 times a week at the gym
I try to have an intake of about 11,000 - 11500 calories per week and save some calories for the weekend as I tend to eat a bit more and drink alcohol.
I try to eat about 1200 - 1300 Mon - Thursday
and then about 2000 Friday - Sunday.
However since stopping Fasting and joining the gym I have not lost any more weight the scale is stuck on a certain number. I'm not sure if i'm eating too little or too much. I am generally good at knowing how many calories are in the foods I eat and I am eating at a calorie deficit (judging by my TDEE) and working out so I am at a loss.
Any help would be much appreciated.
Also a bit more about me:
Female.
5ft4
133 lbs
Goal weight - 115-120lbs
TDEE: 1980
I just signed up to ask this question as I thought it would be the best place to ask.
I have lost a considerable amount of weight through intermittent fasting and the 5:2 diet.
I stopped doing this about 2 and a half weeks ago when I joined a gym because I felt that if i continued to fast I would feel too weak at the gym and pass out.
At the gym I do a Spin class twice a week for 45 minutes, a trx class for 45 minutes, and I go on the treadmill once a week for 45 minutes. So that's 4 times a week at the gym
I try to have an intake of about 11,000 - 11500 calories per week and save some calories for the weekend as I tend to eat a bit more and drink alcohol.
I try to eat about 1200 - 1300 Mon - Thursday
and then about 2000 Friday - Sunday.
However since stopping Fasting and joining the gym I have not lost any more weight the scale is stuck on a certain number. I'm not sure if i'm eating too little or too much. I am generally good at knowing how many calories are in the foods I eat and I am eating at a calorie deficit (judging by my TDEE) and working out so I am at a loss.
Any help would be much appreciated.
Also a bit more about me:
Female.
5ft4
133 lbs
Goal weight - 115-120lbs
TDEE: 1980
0
Replies
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Do you use a food scale? And can you open your food diary. But 2 weeks isn't that much time and it's not a plateau at the point. It can be either water weight fluctuations or what I find is people tend to be less accurate.0
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your bmi is 22.8. why do you feel you need to lose more?0
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Do you use a food scale? And can you open your food diary. But 2 weeks isn't that much time and it's not a plateau at the point. It can be either water weight fluctuations or what I find is people tend to be less accurate.
Yes I make sure to weigh everything so I can get the proper calorie count.
I understand, I thought my body was just getting used to working out and not fasting but I'm so used to losing at least a pound a week.0 -
your bmi is 22.8. why do you feel you need to lose more?
I have still have some weight on my stomach and arms I would like to get rid of and want to get as near as I can to my goal weight.0 -
If you just recently started working out your body is going to retain water for a while. Try drinking more water to help flush out some of the water weight, and just give it time. If after a couple of weeks it still isn't budging then maybe you should reassess your caloric intake.0
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What's your body fat %?
Before knowing you should be 120 lbs, you should know if it's healthy to get there.
I recently did a body fat % test and it made me realize that my goal weight (I am also 5'4") of 125 is unattainable because I'd have to be 10% body fat.
Also, definitely use a food scale when counting calories. It's the only way to be accurate.0 -
Do you use a food scale? And can you open your food diary. But 2 weeks isn't that much time and it's not a plateau at the point. It can be either water weight fluctuations or what I find is people tend to be less accurate.
Yes I make sure to weigh everything so I can get the proper calorie count.
I understand, I thought my body was just getting used to working out and not fasting but I'm so used to losing at least a pound a week.
I know seeing that pound come off like clockwork is nice and all, but being so close to your goal, you might just have to adjust your expectations. As close to your goal as you are, it might come off at a half pound a week or slower, just because at this point your body is at a healthy weight for your size. It doesn't want to lose it, even if you do.0 -
What's your body fat %?
Before knowing you should be 120 lbs, you should know if it's healthy to get there.
I recently did a body fat % test and it made me realize that my goal weight (I am also 5'4") of 125 is unattainable because I'd have to be 10% body fat.
Also, definitely use a food scale when counting calories. It's the only way to be accurate.
22%0 -
I think this week I might try and eat a little more but it's hard because I feel like I shouldn't be.0
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If you just started working out, it could be water retention. I would give it a little more time, and just make sure you're logging accurately, and not over estimating calorie burns if you're eating back exercise calories.your bmi is 22.8. why do you feel you need to lose more?
For what reason should she not want to look slimmer if it's within a healthy range and she isn't taking drastic, unhealthy measures to attain it?0 -
The only help I can offer is that ASAP and fitness are incompatible.
The only other thing I can offer is if you are going to the gym and exercising more seriously, eat more protein.0 -
If you just started working out, it could be water retention. I would give it a little more time, and just make sure you're logging accurately, and not over estimating calorie burns if you're eating back exercise calories.your bmi is 22.8. why do you feel you need to lose more?
For what reason should she not want to look slimmer if it's within a healthy range and she isn't taking drastic, unhealthy measures to attain it?
^ this
I'm 5'3.5" and had to get to 115 lbs to get a BF% that would be ideal to bulk so...0 -
How old are you?0
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210
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I stopped doing this about 2 and a half weeks ago when I joined a gym because I felt that if i continued to fast I would feel too weak at the gym and pass out.
Weight loss will often be masked for a few weeks when a new exercise routine is started. Your muscles retain water as part of recovery. You will see a drop again soon.0 -
Hi, do you tend to eat the same foods? I have lost 95 pounds so far and I have 51 more pounds to loose. When I get stuck, I change my food choices and or change my exercise routine. I hope this helps you a little. Have a great week.0
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guys, thanks for your opinions especially the supportive ones. But, I really want to know if anyone thinks I'm eating too much or too few calories.
I never eat back my exercise calories. I make sure I weigh everything and sometimes I overestimate rather than underestimate just to be safe.
I haven't got the healthiest diet (I love bread) but I keep a calories deficit which has worked for me up until these past 2 weeks0 -
As others have said water retention is more than likely what's throwing you off. Being newly exposed to resistance training will make all your muscles suck up as much water and nutrients as they can. It's a shock to them. Keep your calories the same but try adjusting carb fat ratios on workout days vs off days. More carbs less fat on workout days, less carbs more fats on off days. Give it 2-3 weeks and see where you are.0
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Hi, do you tend to eat the same foods? I have lost 95 pounds so far and I have 51 more pounds to loose. When I get stuck, I change my food choices and or change my exercise routine. I hope this helps you a little. Have a great week.
Yes, I do tend to eat the same foods.
I used to skip breakfast for about a month but starting eating it again hoping it would help but to no avail. Thank you I will try and change it up a little.0 -
With training you might be a little low on calories, but just keep doing what you have been. Give it some time0
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My trainer told me that for women it usually takes a month or more to start seeing steady weight loss. Also muscle weighs more than fat so slight increases or staying the same could be that at 1st. DON'T give up!0
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guys, thanks for your opinions especially the supportive ones. But, I really want to know if anyone thinks I'm eating too much or too few calories.
I never eat back my exercise calories. I make sure I weigh everything and sometimes I overestimate rather than underestimate just to be safe.
I haven't got the healthiest diet (I love bread) but I keep a calories deficit which has worked for me up until these past 2 weeks
If you were losing a lb a week before and still have the same deficit (even though it is distributed differently throughout the week) you should still be losing.
ETA: I don't think I made my point clearly in this reply, sorry. This was meant to back up my theory that it is masked by water retention form the new routine since you already have a deficit calculated out that you know if working for you.0 -
guys, thanks for your opinions especially the supportive ones. But, I really want to know if anyone thinks I'm eating too much or too few calories.
I never eat back my exercise calories. I make sure I weigh everything and sometimes I overestimate rather than underestimate just to be safe.
I haven't got the healthiest diet (I love bread) but I keep a calories deficit which has worked for me up until these past 2 weeks
For that we'd need a through and consistently logged, open diary going back a couple weeks, which, as a new user, you don't have. "I like bread and eat maybe 12-1300" isn't exactly a lot to make a dietary assessment off of.0 -
What the Dark Lord of All said.guys, thanks for your opinions especially the supportive ones. But, I really want to know if anyone thinks I'm eating too much or too few calories.
I never eat back my exercise calories. I make sure I weigh everything and sometimes I overestimate rather than underestimate just to be safe.
I haven't got the healthiest diet (I love bread) but I keep a calories deficit which has worked for me up until these past 2 weeks
For that we'd need a through and consistently logged, open diary going back a couple weeks, which, as a new user, you don't have. "I like bread and eat maybe 12-1300" isn't exactly a lot to make a dietary assessment off of.0 -
If you just started working out, it could be water retention. I would give it a little more time, and just make sure you're logging accurately, and not over estimating calorie burns if you're eating back exercise calories.your bmi is 22.8. why do you feel you need to lose more?
For what reason should she not want to look slimmer if it's within a healthy range and she isn't taking drastic, unhealthy measures to attain it?
I agree but maybe sculpting the body is more important at this stage rather than focusing on more weight loss?
Just a thought
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1. Plateau is 6-8 weeks
2. You are close to goal. Your weight loss will be slower now. I an similar stats and happy with 1lbs a month.
If you are accurate and know your TDEE, you will lose weight.
If your plateau doesn't break after 8 weeks, possible you are not in deficit.0 -
What is your calorie goal now that you've stopped IF? And can you open your diary?0
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Its all water weight. You are incorporating a rigorous activity which is putting stress on the body. It takes sometime for your body to adjust. Continue to drink lots of water, eat clean, eat more protein, and stay on your calorie deficit until you reach your goal. Its a simple process that is made complicated by a lack of patience.
Everything takes time, don't rush things, and be safe.0 -
How much does a cubic inch of fat weigh?
No it doesn't and no she's not gaining itMy trainer told me that for women it usually takes a month or more to start seeing steady weight loss. Also muscle weighs more than fat so slight increases or staying the same could be that at 1st. DON'T give up!
How much does a cubic inch of muscle weigh?0
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