yet another plateau post

aft85 · September 2016

so I got down to 86.7 kilos, but since then nothing has happened for a month, it's crept back up seems to be stuck around 87.7 kilos.

some advice seems unhelpful. like, cutting more calories. i'm already at 1200, i can't cut much from there. i walk to and from my college, which is 80 minutes, 3 days a week. i went for a 4 hour hillwalk at the weekend, and that's a fairly regular thing. i was hopeful that would do something, but it's still the same.

do plateaus ever just break themselves?

i thought maybe it was because august was a bit erratic, but there's still nothing doing. sigh. it was so much easier to keep to 1200 calories when it was producing results, but when it's not, you just feel like a fat person who isn't having all that much to eat. i'd hoped i'd be further along with losing weight, but instead i get people going 'are you still doing that diet then?'

RoxieDawn · September 2016

If you are truly eating 1200 calories and 100% on point with sticking to your calorie deficit, weighing and logging all of your intake, you are not in a plateau. Your weight loss is just really slow right now.

Do NOT lower intake. Wrong thing to do.

Next weight loss is not linear.. there will be weeks of loss and then a week or two when no loss. I am posting the handy flow chart. Follow that and see if there is anything you need to change or reassess in your process.

trigden1991 · September 2016

If you truly are in a plateau then I would recommend increasing your activity slightly as you do not want to be eating under 1200 cals if it can be helped.

JustMissTracy · September 2016

I'm curious how you're determining your 1200 calorie intake? Are you using a food scale? If not, you may be eating more than you think you are. You'd be shocked at the calorie count of some things, including beverages, nibbles and bites.

kathrynjean_ · September 2016

That sounds really frustrating.

As others have said, how are you calculating your intake? Are you using a food scale?

Something that has been really helpful for me is tracking my weight in conjunction with my cycle. There seems to be only one week a month where I will truly see a drop in the scale. Then it will sit at the same weight for another 3ish weeks before dropping again with a "whoosh".

pdm3547 · September 2016

Have you measured yourself? I find I lose inches or weight, but not both. (I'm a bit odd like that!)

aft85 · September 2016

People seem to always jump to the food scale as a problem. I know how to count. I know how to measure. I don't think it's stalled because this or that might have been 5 grams more than what I counted. I'm trying to lose weight, not develop an eating disorder. And if something tells you it's x for the whole packet, then you would just cut that in half.

Or do you think I'm a fool because I don't measure out the exact half of a pie that I'm splitting with someone?

I'm determining the calorie intake as accurately as a person can, without knowing the exact science for working out calorie contentI can only use the info provided on the packaging, or this site.

aft85 · September 2016

pdm3547 wrote: »

Have you measured yourself? I find I lose inches or weight, but not both. (I'm a bit odd like that!)

i will have to wait to measure because i haven't got the cash this week to go replace the tape measure i've lost. I'm not sure though. On the one hand, older clothes seem so baggy lately, and a heavy skirt that has no stretch is getting easier to wear. On the other, something that doesn't fit at all isn't significantly closer to fitting.

pdm3547 · September 2016

How clothes fit is a excellent measure of progress, although you don't get immediate feedback just by using that method.

In relation to your earlier post, food scales are v important. Earlier this week, I chopped off the same size chunk of cheese I have been doing for weeks. 60g. I know exactly how big that is, right? Except I weighed it and found it was 90g. Measuring that cheese doesn't make me a fool or suggest I have an eating disorder, it just means I'm logging calories exactly. I suggest you stop being so confrontational towards people who are trying to help.

wizzybeth · September 2016

aft85 wrote: »

People seem to always jump to the food scale as a problem. I know how to count. I know how to measure. I don't think it's stalled because this or that might have been 5 grams more than what I counted. I'm trying to lose weight, not develop an eating disorder. And if something tells you it's x for the whole packet, then you would just cut that in half.

Or do you think I'm a fool because I don't measure out the exact half of a pie that I'm splitting with someone?

I'm determining the calorie intake as accurately as a person can, without knowing the exact science for working out calorie contentI can only use the info provided on the packaging, or this site.

Why the snarky response?!? Why do you think using a food scale is the start of an eating disorder?
You came here asking questions - nobody sought you out to harass you about why you're not satisfied with your journey.

Often it boils down to inaccurate tracking. And yes, it has been shown in other threads that the actual calorie count of prepackaged foods is sometimes wrong (i.e. it actually weighs more than the item is supposed to weigh, for one thing.) AND the food database here at MFP is notorious for having lots of inaccurate entries. Stop being defensive and listen to what is being shared because you asked for help.

kathrynjean_ · September 2016

No one accused you of being a fool. We simply asked if you were using a food scale to track your food accurately. Of course, a food scale is not absolutely necessary, but it makes things easier.

People always jump on the food scale thing because most of the time, people are eating more than they think. It's not a criticism. It's something we all do. Checking in about how you are measuring and logging your food is a good first step.

I second that it's a good idea to take measurements.

Technically speaking, plateaus don't exist. You're either eating more than you think or your body is holding onto water weight, which could very well be the case for a number of reasons (sodium, carbs, TOM).

You really have two options: double check your logging to make sure it is as accurate as you can/are willing to make it, and/or wait it out.

yirara · September 2016

You know, the 5 grams you mention... 5 grams of cooking oil extra is 45 calories. If you have 10 items of food on a day and they all were off by just 5 grams then that's 200-450 calories you didn't account for.

RoxieDawn · September 2016

aft85 wrote: »

People seem to always jump to the food scale as a problem. I know how to count. I know how to measure. I don't think it's stalled because this or that might have been 5 grams more than what I counted. I'm trying to lose weight, not develop an eating disorder. And if something tells you it's x for the whole packet, then you would just cut that in half.

Or do you think I'm a fool because I don't measure out the exact half of a pie that I'm splitting with someone?

I'm determining the calorie intake as accurately as a person can, without knowing the exact science for working out calorie contentI can only use the info provided on the packaging, or this site.

NO one jumped on the food scale. We ask or mention it as one thing to look at. We do not have any clue what you are doing and not doing in your method to lose weight, so we mention it. I also provide that flow chart as it usually spells out what may be going on in an instant with someones weight loss.

I tried to provide helpful tips for you to check where you are with following the MFP method to lose weight. I never said you were a fool or anything.. eating disorder? where did that come from

I am almost sorry I posted a reply here.

Catawampous · September 2016

Yanno ... amazes me to watch these threads. Folks come for help but don't like what they are told so they get mouthy. People take time out of their day to help someone and this is how they get treated. I've been around about a month and I read this kind of stuff everyday. I don't know how you guys keep doing it but I am grateful you do.

OP - Two simple words to learn. "THANK YOU " It's amazing how that works!

Konigboy · September 2016

To the OP, I understand your frustrations. I have not lost any weight now for a month and the scale keeps saying I have gained. I sit there sometimes and cry. I do weigh everything I eat, however, I do not log all my exercise, as when I do, it messes up the sync for my fitbit. Even without logging the exercise, my fitbit calories earned usually range from 500 - 1000 calories a day. I walk/jog at least 5 miles every day. Lift weights every other day and use a stationary bike also, most days. It's frustrating. When I have talked about my stall before, I had people message me that I probably wasn't measuring properly or wasn't sticking to my diet like I said. What the hell, I have lost close to 200 lbs and you want to tell me I haven't dieted properly? I obviously have done something right, just now it doesn't want to budge.

I am set to 1240 calories, I don't want to go lower as I rarely eat back my exercise calories, so this bit of CICO isn't always so cut and dry. I understand the concept of water weight, as I have seen the scale go up at least 10 lbs in a day. Just don't understand. People are so quick to post that dang chart, but it is frustrating when you see that chart over and over. I know I am not alone, as I have chatted with so many that are afraid to ask questions as everyone jumps on with the same answers over and over. Food scale, weight loss is lineal, slow and steady. Yea yea, I know.

I know this doesn't help your plateau, but just know you aren't a lone and many seasoned dieters just refrain anymore in posting, due to the negative posts.

SLLRunner · September 2016

aft85 wrote: »

People seem to always jump to the food scale as a problem. I know how to count. I know how to measure. I don't think it's stalled because this or that might have been 5 grams more than what I counted. I'm trying to lose weight, not develop an eating disorder. And if something tells you it's x for the whole packet, then you would just cut that in half.

Or do you think I'm a fool because I don't measure out the exact half of a pie that I'm splitting with someone?

I'm determining the calorie intake as accurately as a person can, without knowing the exact science for working out calorie contentI can only use the info provided on the packaging, or this site.

I think you need to step back and stop taking things personally. You asked for help, so it's time to listen.

Here's the deal: weight management is based on evidence only. The evidence that you are not losing, but not gaining either, shows that you are eating at maintenance. What you see as weight gain could be natural fluctuation. Read that pretty chart above and listen to those who suggest you are eating too much.

Are you weighing your food? Logging that pie you share with your friend? Logging everything you eat?

Online food databases have many inaccurate entries, so do your own research at the USDA website.

What about exercise calories? Only steady state cardio is included as calories you eat back. I would choose active for your activity setting because of walking, and not add the calories for exercise, and do trial and error from there.

Also, weight loss is not linear, weight naturally fluctuates and you won't lose every week.

Good luck!

ninerbuff · September 2016

So your weight has stayed the same for 6 weeks or more with doing everything exactly the same? If not, it's not a plateau. If you're stalled, then you're body is adapting to the amount of calories you're taking in. Homeostasis. So walk faster first.

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

Alyssa_Is_LosingIt · September 2016

OP, please don't get so defensive. People are trying to help you.

You would be surprised at how huge of a difference a food scale can make. It was a game changer for me, and now I can't imagine NOT having one. It is permanently on my counter, and it really makes tracking easier. Plus, you don't have to wash as many dishes!

https://youtu.be/TGcdyfDM3oQ

MissusMoon · September 2016

yirara wrote: »

You know, the 5 grams you mention... 5 grams of cooking oil extra is 45 calories. If you have 10 items of food on a day and they all were off by just 5 grams then that's 200-450 calories you didn't account for.

This. So much this.

When you're close to goal as a woman you have very little margin of error in order to lose. Using my food scale has saved me over 150 calories per day on packaged foods alone. I would NEVER guess on meat or cheese again after seeing the difference. Hundreds of calories per day there as well.

If you call not stalling because I am accurately counting my calories an eating disorder, I can live that.

diannethegeek · September 2016

I'm going to regret posting here, but these are my generic plateau tips. Opening your diary or giving us some more details might help you get more specific advice if you need it.

1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.

2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.

yet another plateau post

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