I need help. fat loss plateau

kramerj12
kramerj12 Posts: 3 Member
edited November 26 in Health and Weight Loss
So I need some help or guidance. Or maybe there is nothing wrong here. I have been working out and eating healthy since the beginning of August. So far my success has been amazing. I've lost 45 pounds and dropped my weight down to 216. I've been on a horrible plateau for about 3 weeks now and it's been killing me to work my *kitten* off and not see it on the scale. Once the plateau hit I started to clean up my diet even further. Chicken breast every meal with broccoli or salad. I eat oatmeal in the morning with greek yogurt and I fill in between with fruits and a protien bar once a day . I work out 3 to 4 times a week at least 2 hours at a time. I run 2-5 miles on these days and lift hard. I've seen amazing gains in muscle definition and size but the weight loss has came to a halt. I'm hoping someone can reassure me or help me get back on the right track. Note I haven't been this lean in my entire life. Last time I weighed this much I was probably 5ft tall. I'm now 511

Replies

  • dhimaan
    dhimaan Posts: 774 Member
    Not eating at a deficit. Need to eat at a deficit to lose weight.
  • Maxematics
    Maxematics Posts: 2,287 Member
    Okay well if you're gaining muscle, you're not going to lose weight. Gaining muscle requires eating at a caloric surplus, losing weight requires eating at a caloric deficit.
  • FGTisme
    FGTisme Posts: 87 Member
    Have you reset your calorie goal to reflect your 45 pound weight loss? Your body needs fewer calories the more weight you drop. You might be eating at your new maintenance.

    Plus, weight loss can be rapid at first, but then comes in starts and stops. (At least for me it does!). Make sure your logging is accurate and at the right calorie target, and the weight will keep dropping, just probably not as fast as you've been dropping. (I personally think it would be good for the rate of loss to slow down some. 45 lbs in 3 months is a lot!!!)
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    Eating "clean" isn't just going to help you lose fat. You have to eat less than you burn overall. As you lose, your metabolic rate drops and calories expended are less. To compensate, you also have to eat less.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • kramerj12
    kramerj12 Posts: 3 Member
    dhimaan wrote: »
    Not eating at a deficit. Need to eat at a deficit to lose weight.

    I am definitely eatting at a deficit. According to this app I should be eatting 2300 and I'm eatting 1900 to 2000
  • kramerj12
    kramerj12 Posts: 3 Member
    ninerbuff wrote: »
    Eating "clean" isn't just going to help you lose fat. You have to eat less than you burn overall. As you lose, your metabolic rate drops and calories expended are less. To compensate, you also have to eat less.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    Yeah I'm eatting under what this apps telling me to eat.
  • queenliz99
    queenliz99 Posts: 15,317 Member
    Do you use a food scale? How do you calculate your calorie burns?
  • ragenhay1
    ragenhay1 Posts: 158 Member
    kramerj12 wrote: »
    dhimaan wrote: »
    Not eating at a deficit. Need to eat at a deficit to lose weight.

    I am definitely eatting at a deficit. According to this app I should be eatting 2300 and I'm eatting 1900 to 2000

    I'm 206 and it gives me 1680 for a loss o of 1lb per week. Perhaps your activity level is set too high or like someone else said you need to recalculate for your new weight.
  • MarcyKirkton
    MarcyKirkton Posts: 507 Member
    Maybe you're just gonna "whoosh" like people talk about here. My strategy quit working when I got within 7 lbs of my goal. It was like.......nothing worked. I tried zigzagging. I tried undereating. Nada.

    What finally worked was upping my water intake.......increasing my exercise intensity, not increasing the number of times I exercised, and lowering my calories by just a little. Boom, back in the zone.

    Good luck!
  • sunandmoons
    sunandmoons Posts: 415 Member
    Have you taken measuments? Seems to me when I dont show a scale loss, I do notice I'm down inches. Thats even better!
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    queenliz99 wrote: »
    Do you use a food scale? How do you calculate your calorie burns?

    Awaits answers to this
This discussion has been closed.

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