Working through a pleatau
bethn24
Posts: 19 Member
Well overall I've had great success changing my lifestyle, I'm 5"3 and managed to drop from 72 to 66 kg in 8 weeks which I'm very proud of but in the past 3 weeks I haven't lost anything and am still hoping to lose another 6-8 kgs, has anyone else hit a plateau? if so how did you get past it? would love some advice.
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Be sure you are weighing all the food with a scale, be sure you are in a deficit.
If you are doing everything correctly and not overestimating your calories, you might try a few tricks, like eating at maintenance for a week or two, or IF 5:2 (2 days a week you only eat 500 calories, the other 5 days you eat at maintenance), or calorie cycling.
Many users will probably say that these kind of tricks are useless, but they worked for me every time I got stuck with the same weight for weeks, in the past.
You might also want to recalculate your BMR and your calories allotment, maybe it's changed since you started and you are, indeed, simply eating too much.0 -
Ok ill recalculate, I have a very active lifestyle so have being having 1500 calories but now I'm smaller I may require less. I'm very careful with my portions and my diet is very "clean" although I have one treat meal a week. Ill recalculate I may need to drop to 1200.0
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Ok ill recalculate, I have a very active lifestyle so have being having 1500 calories but now I'm smaller I may require less. I'm very careful with my portions and my diet is very "clean" although I have one treat meal a week. Ill recalculate I may need to drop to 1200.
Before you drop you calories to 1200, maybe give it a few more weeks. 3 weeks is not a plateau, it's a stall which is normal. You been averaging nearly 2lbs loss a week which is rapid. You're not going to keep losing at the same rate. Ensure your logging is correct and give it some more time.0 -
are you weighing everything ON A FOOD SCALE?0
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I upped my calories to 2000. Increased protein and carb intake. Increased cardio to an hour 3-4 days a week. It worked for me.0
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I just came off a 3-week stall. I didn't gain but the scale didn't budge for those three weeks after a month of consistent progress. I knew I was doing everything the same, food-wise, so it was frustrating. This morning I discovered a two-pound loss so hopefully I'm back on track! I guess my advice would be to be patient and not let doubts creep in.0
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No I havnt being Ill go to the store and get one0
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When I stopped losing, I got a digital scale ( I was using some non-digital piece of crap for awhile). I stopped with the salad bars at lunch and made sure to weigh out my lunch the night before and pack. I shaved 100 calories off of my weekdays so that I could eat a little more on the weekend. NO cheat meal. I could eat an extra 600 calories on Saturday to keep my weekly deficit, but it had to be logged or at least to the best of my ability. Once you are close to goal, there is less room for error.0
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Another thought, you might be gaining muscle - which weighs more than fat. I have a scale that measures body fat.0
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Well overall I've had great success changing my lifestyle, I'm 5"3 and managed to drop from 72 to 66 kg in 8 weeks which I'm very proud of but in the past 3 weeks I haven't lost anything and am still hoping to lose another 6-8 kgs, has anyone else hit a plateau? if so how did you get past it? would love some advice.
There really isn't any such thing as a plateau per se. You are either eating at maintenance or are the bad side of normal fluctuation. Figure out which it is and go from there.0 -
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She is wrong, but your statement isn't anymore correct. She didn't say one pound of muscle weighs more than one pound of fat. If she had, you might have a leg to stand on. No, she said muscle weighs more than fat. And muscle most definitely does weigh more, by volume.
To OP: A scale will help. You might want to reenter stats to see if it makes a difference. If you are getting close to your goal, you might want to slow to a pound a week anyhow.0 -
VykkDraygoVPR wrote: »
She is wrong, but your statement isn't anymore correct. She didn't say one pound of muscle weighs more than one pound of fat. If she had, you might have a leg to stand on. No, she said muscle weighs more than fat. And muscle most definitely does weigh more, by volume.
This is wrong0 -
ncboiler89 wrote: »VykkDraygoVPR wrote: »
She is wrong, but your statement isn't anymore correct. She didn't say one pound of muscle weighs more than one pound of fat. If she had, you might have a leg to stand on. No, she said muscle weighs more than fat. And muscle most definitely does weigh more, by volume.
This is wrong
Of course a pound of muscle and a pound of fat are the same weight, but because muscle is much more dense, it takes up a lot less space. That's what is meant by being 'heavier' by volume. If you took a cup of muscle and a cup of fat, the cup of muscle would weigh more.0 -
apricotmuffins wrote: »ncboiler89 wrote: »VykkDraygoVPR wrote: »
She is wrong, but your statement isn't anymore correct. She didn't say one pound of muscle weighs more than one pound of fat. If she had, you might have a leg to stand on. No, she said muscle weighs more than fat. And muscle most definitely does weigh more, by volume.
This is wrong
Of course a pound of muscle and a pound of fat are the same weight, but because muscle is much more dense, it takes up a lot less space. That's what is meant by being 'heavier' by volume. If you took a cup of muscle and a cup of fat, the cup of muscle would weigh more.
Nowhere does OP talk about volume. OP just said she hasn't lost anything and someone else said the OP may be gaining muscle which weighs more than fat which is LOL wrong.0 -
ncboiler89 wrote: »apricotmuffins wrote: »ncboiler89 wrote: »VykkDraygoVPR wrote: »
She is wrong, but your statement isn't anymore correct. She didn't say one pound of muscle weighs more than one pound of fat. If she had, you might have a leg to stand on. No, she said muscle weighs more than fat. And muscle most definitely does weigh more, by volume.
This is wrong
Of course a pound of muscle and a pound of fat are the same weight, but because muscle is much more dense, it takes up a lot less space. That's what is meant by being 'heavier' by volume. If you took a cup of muscle and a cup of fat, the cup of muscle would weigh more.
Nowhere does OP talk about volume. OP just said she hasn't lost anything and someone else said the OP may be gaining muscle which weighs more than fat which is LOL wrong.
I addressed that. Bethn24 saying the op is gaining muscle but losing fat at an equal rate is a silly assertion. But equally, MasterVal saying a pound of muscle is equivalent to a pound of fat is a logical fallacy (false equivalence).
I'm willing to believe you misread my statement, as I certainly made no false claims. Though I could have been more clear as to whom I was referring.0 -
I am in the same predicament as you and was not weighing my food so I've ordered a scale. I have increased my workouts to almost double and am chronically exhausted. I keep reading about metabolic rate slowing as you get closer to your goal weight and also age and sex make a tremendous difference in your caloric burn during exercise so there are so many factors to consider that I don't even know how to create a meal and workout plan that will help me continue to drop the last 3 lbs like I dropped the first 16 lbs. I like the idea @Artemiris suggested has anyone else tried that???0
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VykkDraygoVPR wrote: »ncboiler89 wrote: »apricotmuffins wrote: »ncboiler89 wrote: »VykkDraygoVPR wrote: »
She is wrong, but your statement isn't anymore correct. She didn't say one pound of muscle weighs more than one pound of fat. If she had, you might have a leg to stand on. No, she said muscle weighs more than fat. And muscle most definitely does weigh more, by volume.
This is wrong
Of course a pound of muscle and a pound of fat are the same weight, but because muscle is much more dense, it takes up a lot less space. That's what is meant by being 'heavier' by volume. If you took a cup of muscle and a cup of fat, the cup of muscle would weigh more.
Nowhere does OP talk about volume. OP just said she hasn't lost anything and someone else said the OP may be gaining muscle which weighs more than fat which is LOL wrong.
I addressed that. Bethn24 saying the op is gaining muscle but losing fat at an equal rate is a silly assertion. But equally, MasterVal saying a pound of muscle is equivalent to a pound of fat is a logical fallacy (false equivalence).
I'm willing to believe you misread my statement, as I certainly made no false claims. Though I could have been more clear as to whom I was referring.
I'm going to have to check this out in the morning when I am sober
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ncboiler89 wrote: »apricotmuffins wrote: »ncboiler89 wrote: »VykkDraygoVPR wrote: »
She is wrong, but your statement isn't anymore correct. She didn't say one pound of muscle weighs more than one pound of fat. If she had, you might have a leg to stand on. No, she said muscle weighs more than fat. And muscle most definitely does weigh more, by volume.
This is wrong
Of course a pound of muscle and a pound of fat are the same weight, but because muscle is much more dense, it takes up a lot less space. That's what is meant by being 'heavier' by volume. If you took a cup of muscle and a cup of fat, the cup of muscle would weigh more.
Nowhere does OP talk about volume. OP just said she hasn't lost anything and someone else said the OP may be gaining muscle which weighs more than fat which is LOL wrong.
But it DOES weigh more, by volume. No one is saying a pound of fat is lighter than a pound of muscle. The phrase 'muscle weighs more than fat' is making the assumption that people aren't so dumb as to think that and instead realize that it's referring to volumes.0 -
apricotmuffins wrote: »ncboiler89 wrote: »apricotmuffins wrote: »ncboiler89 wrote: »VykkDraygoVPR wrote: »
She is wrong, but your statement isn't anymore correct. She didn't say one pound of muscle weighs more than one pound of fat. If she had, you might have a leg to stand on. No, she said muscle weighs more than fat. And muscle most definitely does weigh more, by volume.
This is wrong
Of course a pound of muscle and a pound of fat are the same weight, but because muscle is much more dense, it takes up a lot less space. That's what is meant by being 'heavier' by volume. If you took a cup of muscle and a cup of fat, the cup of muscle would weigh more.
Nowhere does OP talk about volume. OP just said she hasn't lost anything and someone else said the OP may be gaining muscle which weighs more than fat which is LOL wrong.
But it DOES weigh more, by volume. No one is saying a pound of fat is lighter than a pound of muscle. The phrase 'muscle weighs more than fat' is making the assumption that people aren't so dumb as to think that and instead realize that it's referring to volumes.
This makes no sense.0 -
I'm very similar. ..just hang in there the less you have to lose the longer it takes for dome mind boggling reason! ! I've plateaued for about three months. .lose half gain it back. ...keep going everyone has told me I will get past it. Good luckWell overall I've had great success changing my lifestyle, I'm 5"3 and managed to drop from 72 to 66 kg in 8 weeks which I'm very proud of but in the past 3 weeks I haven't lost anything and am still hoping to lose another 6-8 kgs, has anyone else hit a plateau? if so how did you get past it? would love some advice.
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