how to break out of a weightloss plateau

kbrown0416 · July 2014

what have you done to overcome a weight loss plateau? I haven't lost any weight in over 2 weeks and I just started working out running 2 miles a day plus lifting weights. I know its not from building muscle because I still have a lot of fat to loose. I eat 1200 cal a day and work out at least 3 days a week. HELP!

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djc315 · July 2014

2 weeks without a loss isn't a plateau. Just keep eating right and working out right.

runningagainstmyself · July 2014

If you're only eating 1200 a day, lifting, AND doing cardio, chances are you aren't eating enough. That said, your diary isn't open to public so we can't exactly help you out the way you would like us to without some insight to your dietary habits.

bomftdrum · July 2014

I would give it a few more weeks. You just started running and lifting, so give your body some time to adjust.

runningagainstmyself · July 2014

2 weeks without a loss isn't a plateau. Just keep eating right and working out right.

Also this.

daybehavior · July 2014

Plateaus don't exist. You are eating more calories than you think....or you might be retaining water, especially when you start a new or intense exercise regiment.

_HeartsOnFire_ · July 2014

2 weeks does not a plateau make.

Have you taken measurements? Are your clothes fitting better?

I've been lifting for 9 weeks, my scale hasn't really moved (water retention for muscles to repair themselves) but I've lost inches everywhere.

Eat more than 1200...

Read these:
http://www.myfitnesspal.com/topics/show/1346163-change-your-mindset

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

TL:DR the link right above this one then ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Excuses??? http://www.nerdfitness.com/blog/2014/06/02/the-no-excuses-play-like-a-champion-challenge/

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

doctorsookie · July 2014

Eat more and just because you still have fat to lose doesn't mean you can't build muscle.

doctorsookie · July 2014

2 weeks without a loss isn't a plateau. Just keep eating right and working out right.

^^^and this

_Zardoz_ · July 2014

Eat more and just because you still have fat to lose doesn't mean you can't build muscle.

you don't build muscle eating at a calorie deficit

Erinelda · July 2014

When I lost only .5lb and then no lbs at all, I realized I needed to stop using measuring cups and spoons for my fats (and other high cal things) and now I weight them instead. That works.
Also I had a 2200 pizza and lost 3lbs that week, sometimes a calorie boost will work, if you are genuinely getting a metabolism crash and the reason wasn't reason one. I honestly think most temp plateaus are from eating more than you think.

earlnabby · July 2014

I was told that an "official" plateau is 2 weeks with no loss in weight, measurements, OR body fat percentage. Whether or not they exist is a debate for another thread. Have you taken measurements? Are your rings feeling a little tighter (which is always a good indicator that you are retaining more water than usual)? Most so-called plateaus when a person has definitely been eating at a deficit are caused by water weight which eventually will even out. Otherwise, are you positive you have been eating at a deficit?

Oi_Sunshine · July 2014

Try a 2 year plateau. Then we'll talk.

If you truly are eating 1200 and you're not unusually short, you'll find out soon to what extent your body can plateau while eating below your BMR. That's what happened to me.

daybehavior · July 2014

Here we go with the "eat more to lose" posts.

jofjltncb6 · July 2014

Two weeks isn't a plateau. That could be simple scale volatility masking your progress.

That said, if it continues, I'd suspect your logging. Are you weighing and measuring everything you eat?

terriveller · July 2014

Patience, increasing water consumption and determination that scale is not going to control my journey. Weight loss is not linear. No matter how well you count your calories and track the exercise there are going to be weeks when you see the number on the scale and it's going to be wth did I work hard all week and no decrease. If you are sure of all your intake and output only choice is to ride it out. Eventually the scale will move, sometimes by getting thrown out the window, but that's another story.

how to break out of a weightloss plateau

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