How do I get through a Weight Loss Plateau?

You've only been at the same weight for two weeks...it's not really a plateau. Your body adjusts as you go along. If you're doing everything right, the weight loss will come. Patience is one of the biggest lessons you learn through this process. I weigh every single day because it helps me with the psychological aspect of the numbers moving up and down. I am never the same weight two days in a row. Water retention is a big part of that. Trust the process, don't give up, and be patient. It's not linear, you're not going to show a loss every single week. That's just how it goes. Keep at it, you'll get where you're trying to go

I almost always have the same weight for at least a week or two before a drop. I think the longest for me to stay the same weight despite a deficit is about three weeks. I don't stress over it because I've learned my pattern and I'm pretty accurate with my logging. If I've changed exercises, been more sedentary than usual, or eaten sodium-heavy foods, those are all reasons my weight might wait a a little longer before dropping. Monthly water retention plays a role as well. Over time, though, my goal of 0.5 pounds/week is dead on when I'm meeting my calorie goal consistently -- it just doesn't always show on the scale each week. Maybe I'll go three weeks at the same weight (or with a couple weight spikes) and then suddenly drop a pound and a half.

If you're logging carefully and as accurately as you can, then don't sweat the pauses. Math and science are on your side and the weight will drop in time. If you go a couple months with no change, though, then something is probably wrong in the equation: inaccurate logging, inflated exercise burns, wrong activity level entered, unrealistic loss per week entered, health issue, etc.

I wouldn't worry yet. Keep plugging away, and don't give up like you did last time.

KimberlyAndrews1 wrote: »

Thanks everyone. Nothing major, but I have lost an inch here and there. I work out faithfully 5 days a week 40 minutes - 60 minutes cardio. I've been working out 10 weeks now...this coming week will be week 11. I started strength training week 5. I strength train 4 days a week. So I am definitely getting more muscle tone....that may be a big part of it. I pushed a lot harder this past week and cleaned up my diet more. I'm working with a PT at the gym. My calories if not entirely accurate are still pretty close. I'm not going to let this stop me this time. I just need patience. My fat didn't get there overnight, it's being stubborn and hanging on for dear life. I'll try to be patient and give some more time.

All of the bolded are things to take note of. And one more thing...set your expectations to a reasonable level, and then celebrate your wins. Every little thing that shows that you're improving or on the right track, are things you need to be proud of. YOU need to be your own best friend and supporter thru this whole thing. And when you hear yourself saying, "Nothing major, but I've lost inches", remind yourself of exactly how major that really is!!

Same thing happened to me. I gave myself some rest from exercise for 2 days. I also consumed about 300-400 calories more for those 2 days then I resumed my exercise activities. What do you know it? a day later and 2lbs came off just like that. The rest and the extra calories kind of revamped my metabolism.