Plateauing - And I think it's my diet!

8bitben
8bitben Posts: 4 Member
edited November 11 in Food and Nutrition
Hi Guys!

I've made some serious progress so far - I've lost over 30 lbs (240->205) since September of 2014 through calorie restriction and exercise. However, recently I can't really break through the 200 barrier, I've been sticking around 205 for several weeks. I think it must be something to do with my diet.

I exercise 3-5 times a week for at least 30 mins, plus weight training. I usually keep my calories to 1500 or less, however I do not count macronutrients or do any other level of diet planning. As such, my macros are usually off from the recommendations - with 60%+ coming from carbs.

So I'm wondering - what about my routine can I change to continue the downward trend?

Thanks!

Replies

  • queenliz99
    queenliz99 Posts: 15,317 Member
    You need to make your diary public. Plateaus happen when you are eating at maintenance. Your calories in equal your calories out.
  • Laurend224
    Laurend224 Posts: 1,748 Member
    Do you weigh your food?
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  • erickirb
    erickirb Posts: 12,294 Member
    With only 5 lbs to go, change you goal to 0.5lbs/week and up your protein. Both of which will help lower the amount of muscle you lose while losing weight. Not enough protein and too large of a deficit will lead to a larger % of your weight loss coming from lean muscle, not just the fat you want to lose.
  • dasher602014
    dasher602014 Posts: 1,992 Member
    I am struggling with the same problem. Your metabolism slows down as you drop weight because your body needs less calories to maintain your smaller size. But, a calorie is a calorie to your body. The nutrients are different however, reducing carbs and replacing it with something else of the same caloric value wouldn't help. I agree with the others, weigh and measure your food. My problem with simple carbs is they always taste like more. Reducing simple carbs, and replacing with complex carbs only, increases nutrients, increases 'fullness' and therefore, for me, reduces total calories eaten. Good work so far, keep on working at it. You are doing really well!
  • gothchiq
    gothchiq Posts: 4,590 Member
    Weigh your food to know precisely how much you are getting. Fewer simple carbs, more protein, lots of veg.
  • MaryCS62
    MaryCS62 Posts: 266 Member
    Not an expert, but I do better when my carbs are a little lower -- & by carbs, I mean the refined carbs, not the fruit & vegetable ones. Switch a sandwich for a salad with protein in it, have a protein based breakfast (eggs/yogurt/cottage cheese) & see if that shakes things up a little. Try spaghetti squash instead of spaghetti (or 1/2 cup spaghetti, 1 cup spaghetti squash -- yum!). Incorporate healthy fats
  • 8bitben
    8bitben Posts: 4 Member
    MrM27 wrote: »
    How do you know how my calories you are eating but don't know your macros? MFP does that for you.

    Also, you are a 19 year old male, why would even be attempting to eat 1500 or less even though you're probably eating more than you think?

    I do know my macros, and that's what I'm worried about - they are sometimes imbalanced. What I guess I think is that a calorie is a calorie, no matter where it comes from. Is that wrong?

    I don't understand the second part of your response. I'm eating 1500 because I want to create a deficit - and I tend to stay somewhat strict to that limit. I don't typically snack without logging and do my best to stay accurate in what I do log. Do you think I'm missing something?
  • 8bitben
    8bitben Posts: 4 Member
    edited January 2015
    Laurend224 wrote: »
    Do you weigh your food?

    I don't usually weigh my food - I don't have the chance to. I'm a university student so most of what I eat is via restaurants or campus dining services - or prepackaged frozen or dry foods. My only kitchen utility is a microwave and freezer.
  • snaapz
    snaapz Posts: 41 Member
    edited January 2015
    I hit a month long plateau after about 25lbs. I added an additional 200 more calories per week and I started losing again. Like you, I ran a few times a week and ate about 1500 cals, then upped to 1700 after a couple months.
  • KHaverstick
    KHaverstick Posts: 308 Member
    This is just me, but whenever I hit a plateau, I increase my calories for a few days, and that usually gets me going again. I started actually planning days of increased calories (extra 200 or so) every so often, and it seemed to help keep me from plateauing.
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