First mini plateau!! :(
megbee617
Posts: 100 Member
Hi everyone,
I've put my diet/lifestyle change into high gear about 4 weeks ago. I lost 6lbs in the first 3 weeks, and I was super stoked because I was and still am working REALLY hard at it. Then this week I weighed in and lost exactly NOTHING. I worked out 6 days last week and was incredibly careful about my diet, though I had one cheat meal. Can one cheat meal really derail the whole week like that?!
What's going on?!
I've put my diet/lifestyle change into high gear about 4 weeks ago. I lost 6lbs in the first 3 weeks, and I was super stoked because I was and still am working REALLY hard at it. Then this week I weighed in and lost exactly NOTHING. I worked out 6 days last week and was incredibly careful about my diet, though I had one cheat meal. Can one cheat meal really derail the whole week like that?!
What's going on?!
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Replies
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What's going on? Lack of patience.
Weight loss isn't linear. There's going to be some weeks you lose nothing, some weeks there's a "gain" (which is water weight) and some you lose. It's the overall trend that counts.
As for the cheat meal, it depends on how many calories it was and how many calories your weekly deficit is.
Give it time. There's no instant gratification in weight loss.0 -
Weight loss is a fluctuating thing. You haven't 'plateaued' until you've gone 4-6 weeks with no change. The reality is, you're not going to lose weight every single week. Keep at it. These things just take patience.0
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One cheat meal, if it's a huge meal loaded with calories might be able to stall you. I'd find that hard to believe working out 6 days a week though. That time of the month will also make you retain more water than usual as well.0
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If you are doing everything right, trust the process and it WILL work. Do you weigh your food on a food scale and log EVERYTHING? Are you at your calorie allotment every day, or averaged over the week? If these two answers are yes, then be patient. If either of those two answers are no, then fix that and then trust the process.
Weight loss isn't a straight line. You'll have higher days due to hormones (I go up 4 pounds the week before my period, every time), or extra sodium, or whatever.
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No. One meal will not "derail" your whole weight loss. If the meal was very high in sodium you may be retaining water and that may be where your plateau happened. My body is that way. If I have a lot of sodium, I tend to bloat until I can drink enough water to wash everything out. I would suggest that maybe you aren't eating enough of your calories back with all the working out, but looking at your diary it seems like you're right where you need to be. Plateaus happen. I'm in a marathon one right now. I'm trying a bunch of different things to bust it because it's been going on so long. I wouldn't worry about one weigh in. You'll be fine.0
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Part of the reason why people fail at weight loss is the expectation of losing EVERY WEEK. When no weight loss happens, many just throw in the towel because they believe that they've met their limit.
As mentioned, weight loss isn't linear and one could do something one week and lose and do the same exact thing the next week and lose nothing.
The expectation should be that weight loss (especially a lot of weight) will take MONTHS.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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You're doing just fine! Keep pounding!0
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Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
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Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
I want some of that magical eating at a deficit 4 weeks of exercise muscle gains0 -
Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
No...just...No0 -
Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
Shes not gaining muscle while eating in a deficit. That doesn't happen, except in rare situations0 -
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Why does everyone think it is super easy to gain muscle? Wouldn't everyone who exercises look like a body builder if it was?0
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Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
Shes not gaining muscle while eating in a deficit. That doesn't happen, except in rare situations
And the number one criteria for one of those situations is usually "Being Male"singingflutelady wrote: »Why does everyone think it is super easy to gain muscle? Wouldn't everyone who exercises look like a body builder if it was?
Why do they think WOMEN are capable of this? I distinctly remember my high school PE classes going over testosterone for muscle growth.
Ladies: If a bunch of adult men feel the need to use steroids to gain muscle, in spite of the fact that they are way better at it naturally than we are, what does that tell you about us doing it by accident????
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CoffeeNCardio wrote: »Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
Shes not gaining muscle while eating in a deficit. That doesn't happen, except in rare situations
And the number one criteria for one of those situations is usually "Being Male"singingflutelady wrote: »Why does everyone think it is super easy to gain muscle? Wouldn't everyone who exercises look like a body builder if it was?
Why do they think WOMEN are capable of this? I distinctly remember my high school PE classes going over testosterone for muscle growth.
Ladies: If a bunch of adult men feel the need to use steroids to gain muscle, in spite of the fact that they are way better at it naturally than we are, what does that tell you about us doing it by accident????
And the op doesn't mention doing a heavy lifting program0 -
Hi everyone,
I've put my diet/lifestyle change into high gear about 4 weeks ago. I lost 6lbs in the first 3 weeks, and I was super stoked because I was and still am working REALLY hard at it. Then this week I weighed in and lost exactly NOTHING. I worked out 6 days last week and was incredibly careful about my diet, though I had one cheat meal. Can one cheat meal really derail the whole week like that?!
What's going on?!
Time of month could be a big one here. I "gain" a couple of pounds midcycle (ovulation), and then up to 5lb at the end of my cycle. It's just water. The "extra pounds" usually disappear within a couple of days, but each time, any weight I've lost is masked. It does make for a nice drop on the scale twice a month
Also, starting out on a much more intense workout regime can cause your body to hang onto water while your muscles are in repair. I have had that happen to me numerous times as well. Your best bet is to refer to the chart posted above, and keep doing what you're doing. Maybe sign up for a weight tracking website like Trendweight that will show you your trend over time. When I get bogged down and feel like I've been seeing the same number for weeks on end, I'll take a look at that downward trendline and feel a lot better.0 -
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CoffeeNCardio wrote: »Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
Shes not gaining muscle while eating in a deficit. That doesn't happen, except in rare situations
And the number one criteria for one of those situations is usually "Being Male"singingflutelady wrote: »Why does everyone think it is super easy to gain muscle? Wouldn't everyone who exercises look like a body builder if it was?
Why do they think WOMEN are capable of this? I distinctly remember my high school PE classes going over testosterone for muscle growth.
Ladies: If a bunch of adult men feel the need to use steroids to gain muscle, in spite of the fact that they are way better at it naturally than we are, what does that tell you about us doing it by accident????
I don't understand your point. Are you saying women can't gain muscle???0 -
jflanaganasl wrote: »CoffeeNCardio wrote: »Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
Shes not gaining muscle while eating in a deficit. That doesn't happen, except in rare situations
And the number one criteria for one of those situations is usually "Being Male"singingflutelady wrote: »Why does everyone think it is super easy to gain muscle? Wouldn't everyone who exercises look like a body builder if it was?
Why do they think WOMEN are capable of this? I distinctly remember my high school PE classes going over testosterone for muscle growth.
Ladies: If a bunch of adult men feel the need to use steroids to gain muscle, in spite of the fact that they are way better at it naturally than we are, what does that tell you about us doing it by accident????
I don't understand your point. Are you saying women can't gain muscle???
She's saying it is harder for women to gain muscle and it isn't going to be something that happens accidentally while one is in a calorie deficit.0 -
janejellyroll wrote: »jflanaganasl wrote: »CoffeeNCardio wrote: »Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
Shes not gaining muscle while eating in a deficit. That doesn't happen, except in rare situations
And the number one criteria for one of those situations is usually "Being Male"singingflutelady wrote: »Why does everyone think it is super easy to gain muscle? Wouldn't everyone who exercises look like a body builder if it was?
Why do they think WOMEN are capable of this? I distinctly remember my high school PE classes going over testosterone for muscle growth.
Ladies: If a bunch of adult men feel the need to use steroids to gain muscle, in spite of the fact that they are way better at it naturally than we are, what does that tell you about us doing it by accident????
I don't understand your point. Are you saying women can't gain muscle???
She's saying it is harder for women to gain muscle and it isn't going to be something that happens accidentally while one is in a calorie deficit.
This.
@jflanaganasl Of course women are capable of gaining muscle. Without steroids. My point was that its VERY DIFFICULT for us to do it. No one is doing it by accident. It just doesn't happen. To bulk up, you have to follow an extremely strict diet with huge protein amounts and really dedicate yourself to a serious heavy lifting program.
A lot of women try to gain big muscles and fail because it's so much intense work and effort. It can totally be done, but ain't nobody alive that has done it or ever will do it, by accident, while in deficit is all.
ETA: Odd medical conditions/abnormalities notwithstanding obviously. We're talking about average Jane here.0 -
jflanaganasl wrote: »CoffeeNCardio wrote: »Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
Shes not gaining muscle while eating in a deficit. That doesn't happen, except in rare situations
And the number one criteria for one of those situations is usually "Being Male"singingflutelady wrote: »Why does everyone think it is super easy to gain muscle? Wouldn't everyone who exercises look like a body builder if it was?
Why do they think WOMEN are capable of this? I distinctly remember my high school PE classes going over testosterone for muscle growth.
Ladies: If a bunch of adult men feel the need to use steroids to gain muscle, in spite of the fact that they are way better at it naturally than we are, what does that tell you about us doing it by accident????
I don't understand your point. Are you saying women can't gain muscle???
A woman eating in a surplus with a heavy lifting program can gain about two pounds of muscle per month, and that's optimistic. It simply isn't a fast enough process to mask or halt the one to two pounds per week of loss the OP is expecting.0 -
I thought the 2 lbs a month was for men and much less (like 1/2-1 lb) for women if you are doing everything right0
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jflanaganasl wrote: »CoffeeNCardio wrote: »Try tracking your measurements. With that much exercise you would be growing muscle mass, which does weigh more, but looks much nicer. How do you FEEL. can you feel your cheek bones more when you wash your face, do you notice your neck, ankles, wrists, etc feel more boney than before. Don't trip yourself up with the NUMBERS. Be kind to yourself and log how you feel when you don't think it's working. It's working. YOU"RE working ... You can do this. Congratulations on your stick-to-it-ness!
Shes not gaining muscle while eating in a deficit. That doesn't happen, except in rare situations
And the number one criteria for one of those situations is usually "Being Male"singingflutelady wrote: »Why does everyone think it is super easy to gain muscle? Wouldn't everyone who exercises look like a body builder if it was?
Why do they think WOMEN are capable of this? I distinctly remember my high school PE classes going over testosterone for muscle growth.
Ladies: If a bunch of adult men feel the need to use steroids to gain muscle, in spite of the fact that they are way better at it naturally than we are, what does that tell you about us doing it by accident????
I don't understand your point. Are you saying women can't gain muscle???
No, she's saying it's more difficult for women to gain muscle. A woman can gain about .5 lbs- 1 lb of muscle a month. And that's something they have to be actively working hard to achieve.0 -
singingflutelady wrote: »I thought the 2 lbs a month was for men and much less (like 1/2-1 lb) for women if you are doing everything right
You're likely right. I was pulling numbers from memory and I probably have them discombobulated.
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Hey team of awesomes- thanks for this thread. I read a thread like this about once a week, but this morning I had my "oh no...I did everything perfect for two days and the scale is up
" moment - and of course, here we all are together.
OP- I'm right there with you. just repeat over and over "weight loss is not linear" and remember how awesome you are for all the other reasons...keep trucking along!
we got this 0 -
Since you said this is your "first" stall, hopefully you understand this is normal, and you'll have many more in between your successes. Just keep going. 4 weeks isn't very long. Some people here have been at this for years, with steady success.0
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It's not a plateau if it's only been a week. Stick it out and keep going. The scale will move.0
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In the first weeks of weight loss especially, you will see stalls. This is likely because at first you lose a lot of water weight and it takes time for the scale to show fat loss that catches up to the amount of water weight you lose. So if you lose 5 pounds of water weight but you are scheduled to lose 1 pound per week, you may see 5 pounds gone the first week, then a stall while your body catches up. If you don't see weight loss for a few weeks, you may still be losing fat but you aren't seeing it because of the high water weight loss.0
Either way, I like the sentiment, particularly with the upcoming game. 
This discussion has been closed.
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