Haven't Lost in 4 days now...advice?

Be more realistic with your expectations.

I understand how you feel but 4 days is nothing to worry about. You may want to stop weighing yourself so often and perhaps take measurements once a week. Pay attention to how your clothes fit, how much you're increasing your endurance and strength through exercise and how much better you feel.

You need to educate yourself about weight loss.

Four days is an absolutely meaningless amount of time.

I find when my weight loss stops for a few days, I often lose suddenly over a few more days. Wait it out.

4 days is absolutely nothing to be concerned about. Bear in mind, you still have three whole days left of the week AND your weight will fluctuate constantly. Are you weighing daily? I'd definitely suggest sticking to weekly weigh-in's (same day, same time etc) if you aren't comfortable with the daily fluctuations (or LACK of). The scales do all sorts of strange things that are in fact totally and utterly normal and to be expected. Hang in there and give the scales a break for a few days.

katiepaff wrote: »

Like the subject says, I haven't lost any weight in 4 days now and I'm starting to get frustrated. I'm eating 1500-ish cals a day, trying to work out 30 mins a day, 5-6 days a week. I lost 10lbs in a month and then nothing the past 4 days. Any advice to break past this plateau? Feeling very discouraged

Weight loss isn't linear. You will not lose every week and definitely not every day. Some weeks you will stay the same and some you will see a slight gain. Look for trends over a period of several weeks.
No loss for 4 days =/= plateau
Plateau = 4-6+ weeks without a loss

Hormones around TOM will cause a slight gain on the scale for most women. It's water retention that comes off on it's own, but yes it shows as a gain in weight on the scale. This is one of the reasons it is recommended to look at the trend over a 4 week period.
New exercise plan or increased intensity in workout will show on the scale. Either it will look as though nothing is changing or you will see a slight gain. This is the body storing water for muscle repairs. Again it comes off on it's own. Another reason to look at the overall trend and not individual weigh-in's.
Eat more sodium than normal. Expect to see a slight gain on the scale. It's water retention that sticks around long enough for your body to flush out the excess sodium.
Constipated. Yes, that will show on the scale too.

Take measurements. Take pictures. Don't rely on the scale as the only way to judge your progress. Be patient.

An example of why individual weigh in's can be misleading:
Last week Monday - 125.2 lbs
Today - 127.8 lbs
Looks like a gain of 2.6 lbs

Avg weight 9/28 to 10/4 - 127.13 lbs
Avg weight 10/5 to 10/11 - 126.6 lbs
Loss of 0.53 lbs
My average weight shows that I lost weight even though the individual weigh-in's look like a really bad gain. The amount I lost between the averages is about what I should expect given my weight. I expect my average to fall within 0.5 and 1.2 lbs per week at this point.

And here is from what my weigh-in's from trendweight.com look like at 4 weeks, zoomed out to 3 months, and zoomed out to 6 months:
red line is the trend

katiepaff wrote: »

Like the subject says, I haven't lost any weight in 4 days now and I'm starting to get frustrated. I'm eating 1500-ish cals a day, trying to work out 30 mins a day, 5-6 days a week. I lost 10lbs in a month and then nothing the past 4 days. Any advice to break past this plateau? Feeling very discouraged

Don't WORRY about it huni, I went through exactly the same thing last week, did not loose anything for 7 days, I was discouraged as well, but ignored the feeling and just pushed on, I was rewarded for my patients, this morning when I weighed in I lost 2lbs,
Be patient it will happen... and don't feel discouraged.xx

katiepaff wrote: »

Question: should I or should I not eat back my exercise calories? Would stopping that help me?

Would it keep your body from fluctuating? No. Your body will always have dips and stalls in weight like this.

katiepaff wrote: »

Question: should I or should I not eat back my exercise calories? Would stopping that help me?

It is too soon to evaluate that. 4 days of not losing does not indicate a problem. Fluctuations are normal. Our bodies are not a static weight.

With MFP method, yes you should be eating some back. It is typically recommended to start with 50-75% to account for errors and then re-evaluate in 4-6 weeks.
Is your average loss over 4 weeks more than what you aimed for? Then, eat more of those exercise calories.

Is your average loss over 4 weeks less than what you aimed for? Eat less of the exercise calories and/or look over your logging. Losing less than expected can be the result of errors in logging and/or overestimating calories burned.

Is your average loss over 4 weeks what you aimed for? Perfect. No adjustments are needed at this time.

katiepaff wrote: »

Question: should I or should I not eat back my exercise calories? Would stopping that help me?

I wouldn't make ANY changes based on four days of not losing weight. It's too soon.

Katie,

It can also depend on ho you're accounting for your exercise calories. Are you entering them manually through MFP? Or getting the readouts from a cardio machine? Or are they syncing from a device like a FitBit?

MFP and cardio machines burns are usually high. Exercise calories synced from a device will be more accurate.

Likewise, are you weighing all your solid food and measuring your liquids to determine calories consumed? If not, really tightening up your logging can make a difference in the long run.

I do agree with everyone else--4 days does not a plateau make.

katiepaff wrote: »

5'4"
185
135
1lb/week

And on average have you been losing 1lb / week?