I have hit a plateau and need help ASAP
Replies
-
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
Since you are averaging about 1650 calories a day and averaged 1 lb per week, the only thing you need to revise is your perception on how weight loss works. It's not a linear thing. Some weeks you will gain, some you will lose and some maintain. Stay the same course for another 4 weeks and then relook at things. Also, adding breakfast doesn't change anything. It's all about total calories over the week to determine weight loss. It doesn't matter what time you eat those or how often.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?
Lets not get into this. But yes, when you talk muscle vs fat, it's volume not weight. And since muscle is more dense than fat, the equivalent volume of fat will not weight as much as muscle.0 -
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.
Agree, it's water weight due to exercise, that will swoosh in due time.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?
Lets not get into this. But yes, when you talk muscle vs fat, it's volume not weight. And since muscle is more dense than fat, the equivalent volume of fat will not weight as much as muscle.
THANK YOU. I hate seeing this argument repeated time after time.0 -
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.
Average of 1200-1300=1250
1250 x 5 = 6250
2000 x 3 = 6000
6250 + 6000 = 12,250
12,250 =/= 11,000-11,500
Are you tracking your food or just estimating?0 -
It's always about volume, not just with regard to muscle and fat. Yes, a pound of styrofoam weighs the same as a pound of lead (tautology alert), but if you tell someone, in common English usage, that lead doesn't weigh more than styrofoam, he's going to think you're nuts.
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?
Lets not get into this. But yes, when you talk muscle vs fat, it's volume not weight. And since muscle is more dense than fat, the equivalent volume of fat will not weight as much as muscle.0 -
It can take 3-4 weeks for your body to adapt to a change in routine. Give yourself some time.
Also, did you actually try 5:2 with your new workout routine? I do IF in a different way than you, fasting 14 hours per day, and all of my workouts are five hours before I start to eat. I haven't had a problem with energy levels, at all. If you go a few more weeks and nothing has budged, you may want to go back to the way of eating that worked for you in the past, or look into a different IF protocol.
Best of luck!0 -
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.
Average of 1200-1300=1250
1250 x 5 = 6250
2000 x 3 = 6000
6250 + 6000 = 12,250
12,250 =/= 11,000-11,500
Are you tracking your food or just estimating?
There are only seven days per week.
0 -
You're in the last 15lbs of weight loss. Your pace will slow drastically. This is not for a lack of effort on your part, or "doing things wrong". It's just how weight loss works. Your body tends to hang on to those last pounds for its life - because that's what those last few pounds were for originally. They were meant to be held on to as a method for your body to ensure it wouldn't die if you ran into a famine scenario. Fortunately now, most of us don't face famine as a risk at all - food is plentiful. But our bodies haven't gotten that message just yet.
Right now, you're reaching around a 680cal deficit - pretty much 1.5lbs a week loss rate. This is pretty aggressive a pace for someone who only has 15lbs left to lose.
I have 18lbs left and I'm finding I can drop 0.5lbs a week fairly consistently (it's been consistent for the past month, though this past week I lost a bit more than 0.5lbs - strange, as I've been eating like ****).
In the past, when I've changed my diet (from from IF to unrestricted eating times; keto to IIFYM), I've stalled for up to a month before seeing the weight drop off again. You may want to try experimenting with eating more - and legit make it an "experiment". Don't freak out if you gain 5lbs in your first week of trying to eat more - give it a month or more of shifting your eating habits, track everything meticulously, take lots of notes and make it a process. What do you see? What do you feel? How do you measure?
Don't expect linear weight loss. It doesn't happen. I've been +/- 1.5lbs during the week only to see my weight drop again until I'm down to -0.5lbs from the week before. Hell, I drop 1+lbs one day and gain 1.2lbs the next only to see a 2lb drop the day after. Losing this isn't a straight line - it goes up, down, sideways and cross-ways. Expect it to take a while, expect it to be hard. Especially in this last home stretch. Expect it to take a long time and learn to enjoy the journey.0 -
Just keep doing what you've been doing and you will start to lose again.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.
You shouldn't be trying to lose 1lb per week when you have so little to lose.0 -
When you start a new exercise program, you can stall for a short period due to water retention.0
-
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.
Average of 1200-1300=1250
1250 x 5 = 6250
2000 x 3 = 6000
6250 + 6000 = 12,250
12,250 =/= 11,000-11,500
Are you tracking your food or just estimating?
There are only seven days per week.
Lol! It's been a long day!0 -
What has likely happened is that your metabolism has caught up to your caloric deficit. Over time, your body will adjust your metabolism to the amount of calories you're eating. So if you're eating 1200 calories/day, then your body will adjust to where it will run on 1200 calories/day. Also, your 45 minute cardio sessions will end up hosing you in the long run. The reason being is that, again, your body will adjust to the amount of cardio you are doing. Over time, your body will become more efficient at 45 minute cardio sessions and you will end up having to bump up your cardio time just to get the same result you were when you first started your 45 minute sessions. In order to lose a pound of fat, you have to burn 3500 calories. So if your body adjusts your metabolism to 1200 calories/day and becomes efficient at 45 minute cardio sessions, you won't end up burning the 3500 calories needed to lose one pound of fat. If I can be of anymore help, let me know.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions