weight loss plateau?

Plateaus happen because people either eat more than they realize or because they've reduced their activity without also reducing their calorie intake. Plateaus are often blamed on inaccurate logging on the assumption that if people knew what their true calorie deficit was they wouldn't allow it to continue. The colder months are particularly bad because people tend to stay inside more and there is plenty of food loaded with calories. My preference is to break a plateau by increasing activity, because it gives me an action to do, rather than reducing intake, because that requires me to not do something.

nisusrn wrote: »

I have been going down, but super slow. I think I am close to it tho

I know the feeling.... I feel that I am at a plateau too. I have been losing about 1kg a week for the last 4 months and in the last 10 days, I haven't lost any weight. My routine hasn't changed. I will see how it goes for few more weeks ...

Merkavar wrote: »

Everyone down this is a hijacking!

So this might not be a plateau since its been less than 2 weeks but its a little annoying and wondering if there is anything i can do now to prevent it lasting 6-8 weeks.

As far as i can tell i have had the same deficit and if anything an increase exercise. but all of a sudden i go from 1.3kg loss a week to .1 loss a week at most. I log all meals every day and as accurately as i can.

So any advice on how to break a plateau before it goes to far?

How much you got to lose attempting that big of a weight loss?

Is that close to a 50% deficit?

Does that even sound like a good idea - eating half what your body would like?

Your body will adapt to extreme situations, in addition that kind of stress increases cortisol which retains water too.

When was your last diet break? Though in reality, you are almost there already?

When was your last 2 weeks of really accurate logging, perhaps reducing eating out to be more accurate?

So that much to lose then max is reasonable for awhile. But more isn't better.

But be aware that obese and morbidly obese when put on initial big deficits to cause that 1% of body weight loss weekly are expected to lose the normal 20% of the weight as muscle mass, and beyond the reduction in metabolism that causes, another 20% reduction in full day burn is expected eventually after some weeks.

That's why I asked about taking a diet break, it can help regulate the hormones so that doesn't happen as bad. Not the muscle loss, but at least the 20% drop in daily burn could be lessened.

You say you haven't noticed any ill effects. But you have. What do you call a loss of around 0.1 kg with supposedly the same deficit amount in place?
If everything is peachy fine - why did you ask and comment on where you have ended up?

Doesn't really matter if it feels like you are dieting.
You feeling full, and your body being fully fed for level of activity or two entirely different things.

So bar codes great (except most foods change sizes and therefore nutritional info over time while SKU remains the same), but are you weighing foods and do the math for serving size correctly by weight, not volume?

Here is study where a mere 25% deficit off lab measured TDEE caused the body to adapt and slow down for one group. The other group had a deficit like you have, and really slowed their body down more than loss of muscle would cause.
Even eating at reduced maintenance for 3 months only caused their suppressed daily burn to go from 500 below expected to 250 below expected.
http://www.myfitnesspal.com/blog/heybales/view/reduced-metabolism-tdee-beyond-expected-from-weight-loss-616251

I only suggest this because most don't play out the end game, where your daily burn goes down about 75 cal per 4.5 kg lost, and therefore to reach goal weight with a deficit, and maintenance, can you do it on a suppressed system, is that best for future success?
For you, that would mean a lowering of 1667 calories from whatever current average daily burn is, without an increase of exercise burn.
That also means eating level would need to drop that much to keep a deficit, hopefully smaller, but still.
So what happens if you take current eating level and take off 1667 calories. But since that has max 1000 cal deficit, add 500 or 750 back in for being able to reach goal weight.
Add 1000 back on for potential maintenance number.

And if you suppress your system by 20%, that makes it even lower.
Is that an eating level you can sustain and adhere to?

Just throwing out some reasons why max at the start isn't always a great idea, maybe for a month, but then let body recover by taking max deficit and sticking to it, if losing more, eating more to keep it.