Confused About Weight Loss Plateau
Replies
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Nony_Mouse wrote: »CheersforWhit wrote: »Okay Nony. I don't think youre getting what I'm saying. Of course changing the amount of food would change the amount of calories. That's as common as common sense gets. So if I've repetitively told you that I'm eating the same thing and that my calories haven't changed would that not imply to you that I'm eating the same amount? I mean really do you honestly think I'm sitting here doubling the amount of food I'm eating and thinking it's the same amount of calories? I'm sorry but I really dont get why this is difficult for you
Maybe because we see that all the time. People say 'oh but I'm eating the same!'. When they actually weigh and log, they discover they're not. You don't have to be eating twice the amount, a little bit of creep is very common if you're not weighing your food, and that adds up quickly. Example - I have halloumi for dinner nearly every night, it's pretty high cal, I aim to cut the same size portion each time, I can easily be 20g off. Hence people are asking you to clarify what you mean by 'the same', and how you know that. I really don't get why that is so difficult for you...
So, do you weigh your food, or are you eyeballing those portions? Simple question, yes/no answer.
I would say especially so when on a high fat diet. A slip of the hand and boom, 200 calories over.8 -
rheddmobile wrote: »
It's not just a matter of your metabolism slowing, a 178 lb person uses more calories than a 147 lb person. Your caloric needs have to be periodically recalculated as you lose weight.CheersforWhit wrote: »rheddmobile wrote: »I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.
It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.
I'm in deficit. I don't feel like defending myself on that point anymore so you'll just have to take my word for it. If you're implying that my metabolism may have slowed then that's a possibility but my initial deficit was so big and I've stuck to the same diet every week for 12 weeks that I highly doubt. I'd need to go to a Dr. Or Nutritionist to get a BMR calculation
That's a fair point. I know I'm going to need less calories for my current weight but I also only consume between 1000 and 1200 per day so I can't cut much more
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CheersforWhit wrote: »rheddmobile wrote: »
It's not just a matter of your metabolism slowing, a 178 lb person uses more calories than a 147 lb person. Your caloric needs have to be periodically recalculated as you lose weight.CheersforWhit wrote: »rheddmobile wrote: »I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.
It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.
I'm in deficit. I don't feel like defending myself on that point anymore so you'll just have to take my word for it. If you're implying that my metabolism may have slowed then that's a possibility but my initial deficit was so big and I've stuck to the same diet every week for 12 weeks that I highly doubt. I'd need to go to a Dr. Or Nutritionist to get a BMR calculation
That's a fair point. I know I'm going to need less calories for my current weight but I also only consume between 1000 and 1200 per day so I can't cut much more
With your activity level that calorie intake is too low. So I'm calling water retention due to cortisol from stressing the body. Again, very common.8 -
VintageFeline wrote: »CheersforWhit wrote: »rheddmobile wrote: »
It's not just a matter of your metabolism slowing, a 178 lb person uses more calories than a 147 lb person. Your caloric needs have to be periodically recalculated as you lose weight.CheersforWhit wrote: »rheddmobile wrote: »I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.
It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.
I'm in deficit. I don't feel like defending myself on that point anymore so you'll just have to take my word for it. If you're implying that my metabolism may have slowed then that's a possibility but my initial deficit was so big and I've stuck to the same diet every week for 12 weeks that I highly doubt. I'd need to go to a Dr. Or Nutritionist to get a BMR calculation
That's a fair point. I know I'm going to need less calories for my current weight but I also only consume between 1000 and 1200 per day so I can't cut much more
With your activity level that calorie intake is too low. So I'm calling water retention due to cortisol from stressing the body. Again, very common.
^^This. Eat properly.2 -
VintageFeline wrote: »CheersforWhit wrote: »rheddmobile wrote: »
It's not just a matter of your metabolism slowing, a 178 lb person uses more calories than a 147 lb person. Your caloric needs have to be periodically recalculated as you lose weight.CheersforWhit wrote: »rheddmobile wrote: »I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.
It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.
I'm in deficit. I don't feel like defending myself on that point anymore so you'll just have to take my word for it. If you're implying that my metabolism may have slowed then that's a possibility but my initial deficit was so big and I've stuck to the same diet every week for 12 weeks that I highly doubt. I'd need to go to a Dr. Or Nutritionist to get a BMR calculation
That's a fair point. I know I'm going to need less calories for my current weight but I also only consume between 1000 and 1200 per day so I can't cut much more
With your activity level that calorie intake is too low. So I'm calling water retention due to cortisol from stressing the body. Again, very common.
Im retaining water because I'm not eating enough? That's a new one but it makes sense
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CheersforWhit wrote: »
It's what I have used as I need to be a certain weight by a certain date for a fight, hence why I freaked by my plateau.0 -
CheersforWhit wrote: »VintageFeline wrote: »CheersforWhit wrote: »rheddmobile wrote: »
It's not just a matter of your metabolism slowing, a 178 lb person uses more calories than a 147 lb person. Your caloric needs have to be periodically recalculated as you lose weight.CheersforWhit wrote: »rheddmobile wrote: »I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.
It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.
I'm in deficit. I don't feel like defending myself on that point anymore so you'll just have to take my word for it. If you're implying that my metabolism may have slowed then that's a possibility but my initial deficit was so big and I've stuck to the same diet every week for 12 weeks that I highly doubt. I'd need to go to a Dr. Or Nutritionist to get a BMR calculation
That's a fair point. I know I'm going to need less calories for my current weight but I also only consume between 1000 and 1200 per day so I can't cut much more
With your activity level that calorie intake is too low. So I'm calling water retention due to cortisol from stressing the body. Again, very common.
Im retaining water because I'm not eating enough? That's a new one but it makes sense
Yep, that absolutely may be the answer. I'd highly recommend taking a diet break and eating at maintenance for a week or two, reset those hormones, then get back to a sensible deficit, eating 50-75% of your exercise calories back.4 -
CheersforWhit wrote: »VintageFeline wrote: »CheersforWhit wrote: »rheddmobile wrote: »
It's not just a matter of your metabolism slowing, a 178 lb person uses more calories than a 147 lb person. Your caloric needs have to be periodically recalculated as you lose weight.CheersforWhit wrote: »rheddmobile wrote: »I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.
It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.
I'm in deficit. I don't feel like defending myself on that point anymore so you'll just have to take my word for it. If you're implying that my metabolism may have slowed then that's a possibility but my initial deficit was so big and I've stuck to the same diet every week for 12 weeks that I highly doubt. I'd need to go to a Dr. Or Nutritionist to get a BMR calculation
That's a fair point. I know I'm going to need less calories for my current weight but I also only consume between 1000 and 1200 per day so I can't cut much more
With your activity level that calorie intake is too low. So I'm calling water retention due to cortisol from stressing the body. Again, very common.
Im retaining water because I'm not eating enough? That's a new one but it makes sense
Yup. Increased cortisol from stressing the body with too high a calorie deficit causes water retention. It can also happen with a moderate deficit over the longer term (along with other hormonal changes) and is why diet breaks and lower deficits are recommended often here. You're still losing fat but it is masked on the scale by this retention. Additionally, with too high a deficit you risk larger muscle losses than necessary. Faster isn't always better.5 -
meganpettigrew86 wrote: »CheersforWhit wrote: »
It's what I have used as I need to be a certain weight by a certain date for a fight, hence why I freaked by my plateau.
Very useful0 -
That explains the constipation too0
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OP: wonders why they aren't losingCheersforWhit wrote: »And no I don't track my calories anymore because I know what I eat. I eat mainly the same foods most of the time. I know I'm well under maintenance.
Also OP: doesn't weigh and track food
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baconbutt1996 wrote: »
OP: wonders why they aren't losingCheersforWhit wrote: »And no I don't track my calories anymore because I know what I eat. I eat mainly the same foods most of the time. I know I'm well under maintenance.
Also OP: doesn't weigh and track food
Another one with reading comprehension issues I see
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You aren't doing keto if you don't eat vegetables. There are lower carb veggies. I was at a keto BBQ yesterday with delicious cauliflower rice and a bomb broccoli slaw with avo mayo.
How are you getting all of your vitamins and nutrients?
https://ketodietapp.com/Blog/post/2015/01/03/Keto-Diet-Food-List-What-to-Eat-and-Avoid3 -
Nykkismommy21 wrote: »Sometimes people can act quite harshly, I've noticed when someone is asking for help.
I'm confused. Did you mean to say "I've noticed sometimes people get quite defensive and lash out at people who are simply trying to help them"? Because the only harsh responses in this thread have been from the OP...
But to chime in on the original question and subsequent details posted..
2 weeks isn't a plateau.
You should be eating more than 1000-1200 cals in order to sustain your activity level.
You can eat vegetables and still be in ketosis
Pooping is good, you need fiber
What does it mean to say you eat the exact same things every day. If I eat steak and eggs today and tomorrow that's the same thing but there's no guarantee that I would eat the exact same amount and have the same calories.29 -
CheersforWhit wrote: »That explains the constipation too
At the risk of getting snarked at:
Eating low volume high calorie foods can cause constipation (less volume in=less volume to come out). Constipation can mask weight loss.8 -
You aren't doing keto if you don't eat vegetables. There are lower carb veggies. I was at a keto BBQ yesterday with delicious cauliflower rice and a bomb broccoli slaw with avo mayo.
How are you getting all of your vitamins and nutrients?
https://ketodietapp.com/Blog/post/2015/01/03/Keto-Diet-Food-List-What-to-Eat-and-Avoid
I take a multivitamin. Keto does not require vegetables. Getting into Ketosis doesn't not require vegetables. Also this issue has been resolved
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WinoGelato wrote: »Nykkismommy21 wrote: »Sometimes people can act quite harshly, I've noticed when someone is asking for help.
I'm confused. Did you mean to say "I've noticed sometimes people get quite defensive and lash out at people who are simply trying to help them"? Because the only harsh responses in this thread have been from the OP...
But to chime in on the original question and subsequent details posted..
2 weeks isn't a plateau.
You should be eating more than 1000-1200 cals in order to sustain your activity level.
You can eat vegetables and still be in ketosis
Pooping is good, you need fiber
What does it mean to say you eat the exact same things every day. If I eat steak and eggs today and tomorrow that's the same thing but there's no guarantee that I would eat the exact same amount and have the same calories.WinoGelato wrote: »Nykkismommy21 wrote: »Sometimes people can act quite harshly, I've noticed when someone is asking for help.
I'm confused. Did you mean to say "I've noticed sometimes people get quite defensive and lash out at people who are simply trying to help them"? Because the only harsh responses in this thread have been from the OP...
But to chime in on the original question and subsequent details posted..
2 weeks isn't a plateau.
You should be eating more than 1000-1200 cals in order to sustain your activity level.
You can eat vegetables and still be in ketosis
Pooping is good, you need fiber
What does it mean to say you eat the exact same things every day. If I eat steak and eggs today and tomorrow that's the same thing but there's no guarantee that I would eat the exact same amount and have the same calories.
Yeah when people have the nerve to disagree with over something they can't possibly know anything about ie my calorie intake then yes you will get sass. Twice is plenty. 7 times explaining the same thing is a problem. If I tell you multiple times I'm running a calorie deficit do not imply I don't know what that means or that I'm oblivious to my calorie intake. It's not helpful. It's rude. Hence the snarkiness
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WinoGelato wrote: »Nykkismommy21 wrote: »Sometimes people can act quite harshly, I've noticed when someone is asking for help.
I'm confused. Did you mean to say "I've noticed sometimes people get quite defensive and lash out at people who are simply trying to help them"? Because the only harsh responses in this thread have been from the OP...
But to chime in on the original question and subsequent details posted..
2 weeks isn't a plateau.
You should be eating more than 1000-1200 cals in order to sustain your activity level.
You can eat vegetables and still be in ketosis
Pooping is good, you need fiber
What does it mean to say you eat the exact same things every day. If I eat steak and eggs today and tomorrow that's the same thing but there's no guarantee that I would eat the exact same amount and have the same calories.
And as I've said before there is no general consensus for when a plateau hits. Everyones body is different. Thank you everyone who responded with thoughtful answers.
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CheersforWhit wrote: »Okay just so we're clear. I know my body. I know what I eat.
And yet here you are, asking questions...
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CheersforWhit wrote: »If I tell you multiple times I'm running a calorie deficit do not imply I don't know what that means or that I'm oblivious to my calorie intake. It's not helpful. It's rude.
It's also probably true.
9 -
CheersforWhit wrote: »Okay just so we're clear. I know my body. I know what I eat.
And yet here you are, asking questions...
I dont recall asking anyone what my calorie intakecontinuee
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CheersforWhit wrote: »WinoGelato wrote: »Nykkismommy21 wrote: »Sometimes people can act quite harshly, I've noticed when someone is asking for help.
I'm confused. Did you mean to say "I've noticed sometimes people get quite defensive and lash out at people who are simply trying to help them"? Because the only harsh responses in this thread have been from the OP...
But to chime in on the original question and subsequent details posted..
2 weeks isn't a plateau.
You should be eating more than 1000-1200 cals in order to sustain your activity level.
You can eat vegetables and still be in ketosis
Pooping is good, you need fiber
What does it mean to say you eat the exact same things every day. If I eat steak and eggs today and tomorrow that's the same thing but there's no guarantee that I would eat the exact same amount and have the same calories.
And as I've said before there is no general consensus for when a plateau hits. Everyones body is different. Thank you everyone who responded with thoughtful answers.
Weight loss is not linear. You will not lose weight at the same rate week in and week out. Women in particular, because of hormones and menstrual cycles, experience additional water retention and fluctuations. 2 weeks of not losing is not a plateau. It is well within the normal range of variability and people have provided you several reasons why this is to be expected.
You continue to act like those of us who are asking if you are sure you're in a calorie deficit are stupid, when time and again on these boards the number one reason why people aren't losing weight at their expected rate of loss is because they are overestimating their calorie intake. You've provided no explanation as to HOW you are so certain of your calories if you aren't logging, just that the rest of us (those of us who have helped countless members on these boards over the years by patiently reading a post and asking some additional clarifying questions) are rude.
Good luck with your journey. I hope you poop soon. That doesn't sound pleasant.21 -
CheersforWhit wrote: »CheersforWhit wrote: »Okay just so we're clear. I know my body. I know what I eat.
And yet here you are, asking questions...
I dont recall asking anyone what my calorie intakecontinuee
What I recall is you coming to the board with a problem, looking for help. And then getting rude and defensive with people who were very polite to you and offered help, for no reason other than it wasn't what you wanted to hear.
And yeah, you did ask about your intake - it's implicit to the question you asked.
Enjoy your plateau.
Cheers.
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WinoGelato wrote: »CheersforWhit wrote: »WinoGelato wrote: »Nykkismommy21 wrote: »Sometimes people can act quite harshly, I've noticed when someone is asking for help.
I'm confused. Did you mean to say "I've noticed sometimes people get quite defensive and lash out at people who are simply trying to help them"? Because the only harsh responses in this thread have been from the OP...
But to chime in on the original question and subsequent details posted..
2 weeks isn't a plateau.
You should be eating more than 1000-1200 cals in order to sustain your activity level.
You can eat vegetables and still be in ketosis
Pooping is good, you need fiber
What does it mean to say you eat the exact same things every day. If I eat steak and eggs today and tomorrow that's the same thing but there's no guarantee that I would eat the exact same amount and have the same calories.
And as I've said before there is no general consensus for when a plateau hits. Everyones body is different. Thank you everyone who responded with thoughtful answers.
Weight loss is not linear. You will not lose weight at the same rate week in and week out. Women in particular, because of hormones and menstrual cycles, experience additional water retention and fluctuations. 2 weeks of not losing is not a plateau. It is well within the normal range of variability and people have provided you several reasons why this is to be expected.
You continue to act like those of us who are asking if you are sure you're in a calorie deficit are stupid, when time and again on these boards the number one reason why people aren't losing weight at their expected rate of loss is because they are overestimating their calorie intake. You've provided no explanation as to HOW you are so certain of your calories if you aren't logging, just that the rest of us (those of us who have helped countless members on these boards over the years by patiently reading a post and asking some additional clarifying questions) are rude.
Good luck with your journey. I hope you poop soon. That doesn't sound pleasant.
Ok. So I can't be held responsible for what other people say on the boards. If that does happen then that sucks but I shouldn't have to convince you that I'm being honest about my calorie intake. Good lucK with your journey as well
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CheersforWhit wrote: »CheersforWhit wrote: »Okay just so we're clear. I know my body. I know what I eat.
And yet here you are, asking questions...
I dont recall asking anyone what my calorie intakecontinuee
What I recall is you coming to the board with a problem, looking for help. And then getting rude and defensive with people who were very polite to you and offered help, for no reason other than it wasn't what you wanted to hear.
And yeah, you did ask about your intake - it's implicit to the question you asked.
Enjoy your plateau.
Cheers.CheersforWhit wrote: »CheersforWhit wrote: »Okay just so we're clear. I know my body. I know what I eat.
And yet here you are, asking questions...
I dont recall asking anyone what my calorie intakecontinuee
What I recall is you coming to the board with a problem, looking for help. And then getting rude and defensive with people who were very polite to you and offered help, for no reason other than it wasn't what you wanted to hear.
And yeah, you did ask about your intake - it's implicit to the question you asked.
Enjoy your plateau.
Cheers.CheersforWhit wrote: »CheersforWhit wrote: »Okay just so we're clear. I know my body. I know what I eat.
And yet here you are, asking questions...
I dont recall asking anyone what my calorie intakecontinuee
What I recall is you coming to the board with a problem, looking for help. And then getting rude and defensive with people who were very polite to you and offered help, for no reason other than it wasn't what you wanted to hear.
And yeah, you did ask about your intake - it's implicit to the question you asked.
Enjoy your plateau.
Cheers.
Thank you so much for taking the time out of your day just to comment on my post and antagonize me. I'm really glad I'm that important to you! Cheers man.
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It's a stall though and not a plateau. A plateau would be 6 weeks or more of no weight movement if one was CONSISTENT (especially in calorie counts) with diet and exercise. If consistency was lost at anytime, then it wouldn't be a plateau. It is a stall, but usually by identifying certain things (calories taken in, rest, exercise) and making adjustments, it should resolve itself.CheersforWhit wrote: »I have been losing over a pound a week for 12 weeks so I consider it a plateau . If I'm running a calorie deficit and exercising I should be losing. I believe the issue is not enough fiber in my diet so I'm going to try that. Thanks anyway
I liken a stall and plateau to a stop sign and a red light stop . One is a quick stop, the other could keep you there awhile.
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
6 -
Helping people with these sorts of issues is a process of elimination. Do you not think those of us with high post counts might have some experience of cracking problematic nuts? Do you know how often someone asserts multiple times that they are absolutely sure of their calorie intake only to eventually find out that's not the case at all?
Just because the help isn't what you want to hear being hostile and defensive isn't a way to encourage help from those with experience and the ability to get to the crux of the issue by process of elimination. Just as has happened in this thread. Questions and their answers matter. If we hadn't asked questions you wouldn't have an answer. And then we'd be unhelpful again.
Quite the dilemma.12
This discussion has been closed.
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