I've hit a plateau, please help.
elopez1998
Posts: 40 Member
I've lost 23 lbs since late November and now I've hit a plateau. I'm eating 1200 calories a day, high protein. Weight training 4/7 days and cardio 2/7 days. How do I get over this plateau??
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Replies
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What are your stats? How long has it been since you lost weight?1
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How long have you been in a plateau?1
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You don't say how long you've been stalled - if it's only a week or two don't worry about it, but from my personal experience every plateau I have ever seen has been due to logging issues. Have you been using your food scale for ALL solids, measuring cups/spoons for all liquids? Using the recipe builder? Using accurate entries? Logging your exercise calories accurately? Logging everything that passes your lips?3
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A plateau in weight loss is 6 weeks or more of no weight movement IF one has been consistent with intake and exercise in those 6 weeks. If not, then it's not a plateau, but a stall. And stalls happen, especially if one is aggressive in their weight loss. So you're losing an average of 7lbs a month and unless you're well over 150lbs, that's a bit aggressive. If you are over 150lbs, then just stick with it because your body is likely adapting to your energy out put. You may either have to lower your calories a bit more or increase the intensity of your exercise.
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We need more info. Height, weight, goal? If you're lifting 4 days a week, you've got to keep in account that muscle is dense. Even though the scale isn't moving, are your clothes fitting differently (looser)?1
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elopez1998 wrote: »I've lost 23 lbs since late November and now I've hit a plateau. I'm eating 1200 calories a day, high protein. Weight training 4/7 days and cardio 2/7 days. How do I get over this plateau??
Make sure you are logging accurately.
Change something. Eat more food for a few days. Do intermittent fasting (IF) for a week or two, either the 5:2 or eat within an 8 hour window. Try different exercise. Take a break for two weeks and eat slightly more, then go back to it.3 -
Ready2Rock206 wrote: »You don't say how long you've been stalled - if it's only a week or two don't worry about it, but from my personal experience every plateau I have ever seen has been due to logging issues. Have you been using your food scale for ALL solids, measuring cups/spoons for all liquids? Using the recipe builder? Using accurate entries? Logging your exercise calories accurately? Logging everything that passes your lips?What are your stats? How long has it been since you lost weight?What are your stats? How long has it been since you lost weight?What are your stats? How long has it been since you lost weight?
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My start weight was 216, now I'm at 193. After reading your the comments, yes it's a stall, since it's been 2 weeks. I truly appreciate your suggestions of reducing more calories and logging every food item that touches my lips.0
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elopez1998 wrote: »My start weight was 216, now I'm at 193. After reading your the comments, yes it's a stall, since it's been 2 weeks. I truly appreciate your suggestions of reducing more calories and logging every food item that touches my lips.
You're already eating 1200 calories/day (is that net or gross?) which is quite low. Further reducing your calories while maintaining your current workout plan wouldn't be a good idea, IMO.
My suggestion would be to tighten up your food logging (am I correct in assuming you're already using a food scale?) and reassess your progress in a couple of weeks.3 -
There's like 3 posts about plateaus in the "most helpful posts" announcement at the top of this page you can peruse.1
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elopez1998 wrote: »My start weight was 216, now I'm at 193. After reading your the comments, yes it's a stall, since it's been 2 weeks. I truly appreciate your suggestions of reducing more calories and logging every food item that touches my lips.
How long did it take you to drop from 216 to 193?
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I'm eating 1200 net and yes using a scale.
It's taken me three months to lose 23 lbs.0 -
What I've learned so far is that the body gets used to anything. So, constant change is the key. Actually today I've realized I've been eating fewer calories than I should, so I've immediately start changing that. I was eating 1750 calories a day or so now I'm planning to eat 2100 + half of my exercise calories.1
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Because you've been doing weight training you've gained muscle so you should be eating quite a bit more now. I started at 1200 calories, lost 35 pounds, hit a plateau and once I increased my calorie intake to 1550 I lost some more weight. So I'd give that a try! Also try to do some new exercises or change up your workout routine. The body can get familiar with exercises and not burn as much doing them.1
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elopez1998 wrote: »I'm eating 1200 net and yes using a scale.
It's taken me three months to lose 23 lbs.
Have patience and give it a week or two or three. You could be on a temporary water weight spike right now due to ovulation/TOM/hormones.2 -
Because you've been doing weight training you've gained muscle so you should be eating quite a bit more now. I started at 1200 calories, lost 35 pounds, hit a plateau and once I increased my calorie intake to 1550 I lost some more weight. So I'd give that a try! Also try to do some new exercises or change up your workout routine. The body can get familiar with exercises and not burn as much doing them.
If she even gained muscle it would be quite minimal. And the answer to not losing weight is never to increase your calories.2 -
elopez1998 wrote: »I'm eating 1200 net and yes using a scale.
It's taken me three months to lose 23 lbs.
I would suggest changing your goals so that you are getting more calories. 1,200 is usually far too low. I find I lose better when I am eating more calories.
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mallory_2014 wrote: »elopez1998 wrote: »I'm eating 1200 net and yes using a scale.
It's taken me three months to lose 23 lbs.
I would suggest changing your goals so that you are getting more calories. 1,200 is usually far too low. I find I lose better when I am eating more calories.
Since it's 1200 net, I assume she's eating back her exercise calories on top of 1200 base.
Maybe she's overestimating her exercise calorie burn?2 -
Are they electronic scales? Try a heart monitor to help calculate. They go with some great apps to help see where you are with your fitness levels etc. As on MFP grossly over estimates exercise calories!
My scales stopped but im still losing size which is more important than scales and weight.
Switch focus n measure your waist butt etc n go for losing CMs rather than KGs0 -
It's two weeks, that's not a stall.0
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