6 week plateau
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jessshotwell
Posts: 2 Member
I'm stuck! I have been at the same weight for 6 weeks and can't get out of it. I have increased my workout and been sticking to my diet. Looking for any advice or help! I have also increased my water in take to about 115 oz a day. Trying to get it to 140oz regularly. I'm at a loss but I'm not going to stop.
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Replies
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What are your stats? How are you measuring your calorie intake?1
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Can you open your diary so people can help?
Don't worry it's normally something simple and easy to fix
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You don't mention calories at all. That's the most important thing. How's your logging accuracy? Using your food scale for all solids? Measuring cups/spoons for all liquids? Using the recipe builder? Using accurate entries? Accurately calculating exercise calories? Logging all those bites, licks, nibbles - everything that passes your lips? Personally I have never sen a plateau that wasn't due to logging issues.7
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Try safe fasting for 15hours that always helps me.0
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denise_teddy wrote: »Try safe fasting for 15hours that always helps me.
No.
OP didn't even mention calorie counting and has a closed diary. Fasting may help temporarily, but if the issue isn't remedied NOW, it will only happen again.5 -
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.5 -
Reduce your calories by 100 per day or 700 per week.
It doesn't matter if you are logging accurately or not. If you haven't lost in six weeks, you are eating too much and need to drop calories. They can be actual calories or perceived calories. Just drop them.
Also, there's no need to force down more water (getting up to 140 oz.)5 -
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Out of interest are you keeping a diary of your body measurements? Is it possible you're not losing weight but toning/strengthening up - depends on your exercise regime of course. It is most likely, as others have said, food related. But it is also worth keeping a track of how your body changes as it makes you look at how your body is changing and that can help keep you motivated.0
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Change up what you eat. Our bodies get use to what we eat. Eating more protein than carb will help you lose weight. Less salt. A lot of processed foods are loaded with salt which makes a person gain.
And changing what exercises can help get past a platue.
Every person is different. What works for one person may not work for the other. Thats why its good to keep track what we eat. A friend of mine cut cheese out and sugars, breads, and her weight starting coming off again.0 -
Change up what you eat. Our bodies get use to what we eat. Eating more protein than carb will help you lose weight. Less salt. A lot of processed foods are loaded with salt which makes a person gain.
And changing what exercises can help get past a platue.
Every person is different. What works for one person may not work for the other. Thats why its good to keep track what we eat. A friend of mine cut cheese out and sugars, breads, and her weight starting coming off again.
All that will do is give you a temporary loss of some water weight. It won't help you lose body fat.3 -
Try increasing you calorie intake for a few days and change up your exercise regime. I was in the plateau zone, ate 3217 one day and changed my exercise routine, the next day was 2lbs down.0
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Change up what you eat. Our bodies get use to what we eat. Eating more protein than carb will help you lose weight. Less salt. A lot of processed foods are loaded with salt which makes a person gain.
And changing what exercises can help get past a platue.
Every person is different. What works for one person may not work for the other. Thats why its good to keep track what we eat. A friend of mine cut cheese out and sugars, breads, and her weight starting coming off again.
How do old school bodybuilders get lean on chicken broccoli and rice every meal if their bodies get used to it?
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denise_teddy wrote: »Try safe fasting for 15hours that always helps me.
What is unsafe fasting?
I can fast easily for 15 hours if I don't eat first thing and wait until lunch. It doesn't make me drop any more weight than if I was to spread the calories out though...0 -
6 week plateau means you're eating at maintenance, either increase your activity or eat less or both.0
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Change up what you eat. Our bodies get use to what we eat. Eating more protein than carb will help you lose weight. Less salt. A lot of processed foods are loaded with salt which makes a person gain.
And changing what exercises can help get past a platue.
Every person is different. What works for one person may not work for the other. Thats why its good to keep track what we eat. A friend of mine cut cheese out and sugars, breads, and her weight starting coming off again.
This post is completely wrong.0
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