How did you get over your plateau?

Nothing, just stayed the course. If you are being completely honest with your logging and have adjusted your calories down for the weight you have already lost and are honest about your level of activity during the day, the weight will come off. I've gotten stuck for weeks at certain weight ranges, but eventually, the siege ends, weight comes off, and I weigh less than I did before I got stuck.

I made sure my diary was completely accurate. I upped my water intake. I took my calories down by 100 per day, just in case. Then I waited...

My 3.5 week stall was conquered within the next 7 days. Good luck!

Can you please share your stats? Age, height, weight, how many times a week do you work out? By looking at your food diary I've noticed some days you have a 1.5k calorie limit and others you have 1.9k

I_Will_End_You wrote: »

I paid closer attention to what I was eating and how many calories I was burning, and adjusted so that I was in a deficit instead of maintenance. (which I had previously thought was a deficit)

Exactly this about the exercise calories. It took trying to get help for my fitbit charge hr overestimating calories for me to realize my One was overestimating also...exactly the amount of calories per week I thought I was in a deficit.

Also, because someone has to point it out, 2-3 weeks isn't a plateau. That's water retention or Aunt Flo (for the women, obviously) coming to visit or starting a new exercise routine or weighing yourself the next morning after a huuuuuuuge meal the night before.

The thing that sunk me into my first plateau was that I lowered my calorie intake. I got too ambitious and decided to hurry up my weightloss process and went from eating 1400 calories to 1200.

This slowed down my metabolism ten fold and I was pooping once a week. Unfortunatly, it took me 2/3 weeks to figure this out. When I discovered what was happening I had a major refeed day of 2500 calories. A day later I had gone down 3 pounds.

What did this teach me? Weightloss takes time. Your safety and health is what's important.

Stall or plateau means you eat at maintenance level most of the time. Gaining is eating more than you burn.

Maybe you eat more than you think.
In your diary i see a lot of measurements instead of weighing your solid food.

Look at this video what the difference can be between weighing your food and using cups and tsp.

https://www.youtube.com/watch?v=JVjWPclrWVY

2 weeks isn't a plataue. A plataue lasts a month or two. All I did was eat at maintenance for a week, and then dropped my calories again. That helped.

Perhaps the gain you are experiencing is from the new exercise you are doing. I gained 4lb of water weight when I first started weight lifting. For 2 whole months I saw no change in scale weight, but it was coming off in inches.

I have had periods of 2 weeks where I didn't seem to lose, weight fluctuated up-down. I actually am in one now. I wouldn't call that a plateau to be honest. I have had a smaller deficit these two weeks which contributes to slower weight loss, I seriously upped my lifting because I finally worked around an injury I had. This all adds up.

Do you take your measurements? I take body measurements regularly and track the change in body fat % over time that way. So I know I haven't lost weight in 2 weeks but I have shrunk so my BF% is lower now, i.e. The weight stayed the same because I lost some fat but gained some lean mass with my heavier exercise routine (*not* muscle lol probably water from the exercise, sodium and carbs; glycogen etc).

The point is, it makes it possible to see progress when the scale shows you none. There are formulas you can use, even if they are not correct in absolute terms they will show change over time relatively correctly. Or even simply seeing your measurements go down may be enough to help you pull through psychologically.

lauraldrum wrote: »

=The only thing I'm doing differently is some mild strength training. [/i]

This! New exercise routine sometimes causes water retention and weight gain. I was steady loosing with cardio and then started some strength straining - gained 2-3 lbs and was stuck with them for at over a week. Eventually things started to move.