Frustrating Plateau. What can I do.
HarveysBud
Posts: 421 Member
I started my journey back on January 1st of this year and have made great strides. Went from 252 and now sit at 232, which I have been for almost 10 days now. I've changed nothing. In fact, cut out even more beer out of the diet. Super frustrated and wondering if any ideas on how to get over this hump.
Thanks in advance.
Thanks in advance.
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Replies
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10 days is not a plateau. Weigh and log your food accurately, check back in three weeks.6
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This is great info Aeloine. Thanks. And deal.3
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I'm dealing with the same thing..lost the first 20 easy now its been slow going.. down from 197 to 177..im give it til the end of March if I'm down to 175 then I'll know I'm going in the right direction..im counting calories and carbs2
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Hey @jrhammond79 counting carbs? I try to limit them, but I lied, the one thing I have added as a light snack is some Skinny Pop popcorn. I wonder if that is an issue. That said, I've cut the beer during the week, so figured I'd be winning....1
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aeloine is right - wait it out....3
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I assume your goal is to lose fat, not just weight. Weight is the accumulation of your entire body including fat and water. Our bodies do a pretty great job of retaining water when needed which can mask fat loss.
I can go 2 weeks without a loss and then whoosh 2 lbs gone. It's not linear. As long as you know you're measuring your intake correctly and estimating your calorie burn as best you can then you'll eventually see a loss. If you haven't lost in 30 days then you know you need to re-evaluate your approach!7 -
gamerbabe14 wrote: »I assume your goal is to lose fat, not just weight. Weight is the accumulation of your entire body including fat and water. Our bodies do a pretty great job of retaining water when needed which can mask fat loss.
I can go 2 weeks without a loss and then whoosh 2 lbs gone. It's not linear. As long as you know you're measuring your intake correctly and estimating your calorie burn as best you can then you'll eventually see a loss. If you haven't lost in 30 days then you know you need to re-evaluate your approach!
Thanks so much @gamerbabe14. I agree. Just likely being impatient. The first 20lbs just came off so nicely in a couple of months. And to your point, yes, fat, please go away!!2 -
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Yeah I'm counting carbs and calories1
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The lifestyle will take care of you. Expect plateaus and plan to be were you are for 2-3 weeks. It is natural. You are doing everything correct. Cutting that beer is tough, but I did that too. Makes a difference. I'm down to about 4 every 2 or 3 weeks during one cheat hockey game lol1
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Yeah our progress seems pretty typical...i don't drink and I'm trying my best to keep my count accurate0
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Yep. I had to be brutally honest with myself about the logging accurately......there is no explanation for my several month plateau except that: it is totally self induced. Food scale and self awareness are going to get me on my way again. Of this I am certain! Good luck....stay the course and YOU CAN DO IT3
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Omnimous69 wrote: »The lifestyle will take care of you. Expect plateaus and plan to be were you are for 2-3 weeks. It is natural. You are doing everything correct. Cutting that beer is tough, but I did that too. Makes a difference. I'm down to about 4 every 2 or 3 weeks during one cheat hockey game lol
So funny you say that. My worst nights are when I play pick up. Especially if they are at 10 or later. Always a few beers int he dressing room and then a stop for a few McDoubles or what not. Really not in the mood to make a nice quinoa pilaf when I get home if you know what I mean!! I just gotta be patient. Thanks for the reply.0 -
jrhammond79 wrote: »Yeah our progress seems pretty typical...i don't drink and I'm trying my best to keep my count accurate
Okay great to know. Just was a bit surprised going 10 days without any real loss...feel better mind you.0 -
Thehardmakesitworthit wrote: »Yep. I had to be brutally honest with myself about the logging accurately......there is no explanation for my several month plateau except that: it is totally self induced. Food scale and self awareness are going to get me on my way again. Of this I am certain! Good luck....stay the course and YOU CAN DO IT
Thanks so much @Thehardmakesitworthit !! I may just have to snag a food scale...maybe my approximations aern;t as accurate as I think and it's biting me in the butt.3 -
quiksylver296 wrote: »
I completely agree about a food scale. Whenever I stop weighing my food, I start maintaining weight. Don't get me wrong, maintaining is better than gaining weight if that is your goal, but this is what usually helps me get back into CICO.1 -
sara_nikko wrote: »quiksylver296 wrote: »
I completely agree about a food scale. Whenever I stop weighing my food, I start maintaining weight. Don't get me wrong, maintaining is better than gaining weight if that is your goal, but this is what usually helps me get back into CICO.
Thanks @sara_nikko. I always just eye-ball it, and I think that's catching up with me. Going to look on Amazon today!1 -
TheDusticle wrote: »Hey @jrhammond79 counting carbs? I try to limit them, but I lied, the one thing I have added as a light snack is some Skinny Pop popcorn. I wonder if that is an issue. That said, I've cut the beer during the week, so figured I'd be winning....
For future reference, when a person is limiting carbs, any sudden increase is going to result in a water weight spike which can result in the number on the scale going up or at least temporarily masking fat loss. It's normal, has nothing to do with your progress, and will level out eventually. It's the reason many dieter's have a higher carb meal/day and assume carbs make people gain weight. It's just water from the increased glycogen stores.0 -
TheDusticle wrote: »Hey @jrhammond79 counting carbs? I try to limit them, but I lied, the one thing I have added as a light snack is some Skinny Pop popcorn. I wonder if that is an issue. That said, I've cut the beer during the week, so figured I'd be winning....
For future reference, when a person is limiting carbs, any sudden increase is going to result in a water weight spike which can result in the number on the scale going up or at least temporarily masking fat loss. It's normal, has nothing to do with your progress, and will level out eventually. It's the reason many dieter's have a higher carb meal/day and assume carbs make people gain weight. It's just water from the increased glycogen stores.
Very insightful. I had no idea. This is really good to know @try2again . Looking for anything to stay positive. And this helped, a lot!1 -
And you don't need to cut carbs to lose weight. I have only monitored my overall calorie intake, and more recently my protein intake, and have lost weight.
If you don't miss carbs, count away.
I am someone who functions poorly (mentally and at the gym) with low carbs, so that approach doesn't work for me. My refusal to reduce my carb intake outside of reducing my overall calorie intake hasn't hurt my weight loss at all.4 -
TheDusticle wrote: »TheDusticle wrote: »Hey @jrhammond79 counting carbs? I try to limit them, but I lied, the one thing I have added as a light snack is some Skinny Pop popcorn. I wonder if that is an issue. That said, I've cut the beer during the week, so figured I'd be winning....
For future reference, when a person is limiting carbs, any sudden increase is going to result in a water weight spike which can result in the number on the scale going up or at least temporarily masking fat loss. It's normal, has nothing to do with your progress, and will level out eventually. It's the reason many dieter's have a higher carb meal/day and assume carbs make people gain weight. It's just water from the increased glycogen stores.
Very insightful. I had no idea. This is really good to know @try2again . Looking for anything to stay positive. And this helped, a lot!
You, sir, are going to do awesome because you are taking everything on board and willing to hear everyone's suggestions
Patience is for sure necessary when it comes to weight loss, and the food scale will be a big help. Ironically, once you use one for a while, you get better at eye-balling portions when you need to, because you get used to seeing that weighed out portion on your plate. Hang in there and good luck!3 -
That's so good to hear @MarylandRose , because I go really hard at the gym (cardio and then a circuit for a particular muscle group), and if I had skipped out on a lot of carbs the day before, I feel like absolute *kitten* with about half as much energy as I normally do when I hit my baseline.
Protein, monitoring you are getting enough?0 -
MarylandRose wrote: »And you don't need to cut carbs to lose weight. I have only monitored my overall calorie intake, and more recently my protein intake, and have lost weight.
If you don't miss carbs, count away.
I am someone who functions poorly (mentally and at the gym) with low carbs, so that approach doesn't work for me. My refusal to reduce my carb intake outside of reducing my overall calorie intake hasn't hurt my weight loss at all.
And what is 'Achievement'?0 -
TheDusticle wrote: »TheDusticle wrote: »Hey @jrhammond79 counting carbs? I try to limit them, but I lied, the one thing I have added as a light snack is some Skinny Pop popcorn. I wonder if that is an issue. That said, I've cut the beer during the week, so figured I'd be winning....
For future reference, when a person is limiting carbs, any sudden increase is going to result in a water weight spike which can result in the number on the scale going up or at least temporarily masking fat loss. It's normal, has nothing to do with your progress, and will level out eventually. It's the reason many dieter's have a higher carb meal/day and assume carbs make people gain weight. It's just water from the increased glycogen stores.
Very insightful. I had no idea. This is really good to know @try2again . Looking for anything to stay positive. And this helped, a lot!
You, sir, are going to do awesome because you are taking everything on board and willing to hear everyone's suggestions
Patience is for sure necessary when it comes to weight loss, and the food scale will be a big help. Ironically, once you use one for a while, you get better at eye-balling portions when you need to, because you get used to seeing that weighed out portion on your plate. Hang in there and good luck!
Well aern't you awfully sweet @kimny72 !! Honestly, The last 5-10 years where I have really ballooned, I thought I know it all ya know. Don;t get me wrong, I knew eating like crap was bad and non-exercise was awful, but just stubborn to think that when I hit the gym, I'd need a month and be back to where I wanted to be. Everyone use to say age was a variable that didn't make it that easy. And man is that true. So thanks again for the amazing comment. You've made my day.
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Do you workout frequently? Sometimes your body just needs a new workout! Routine is good but if you’re doing the same exercises your body will get familiar with it and you won’t get much change. But I think so far that’s awesome! Changing eating habits is the most difficult part.3
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inezpacheco2 wrote: »Do you workout frequently? Sometimes your body just needs a new workout! Routine is good but if you’re doing the same exercises your body will get familiar with it and you won’t get much change. But I think so far that’s awesome! Changing eating habits is the most difficult part.
I have a very consistent routine. Monday --> Friday I do 20 minutes on the treadmill at a good pace, followed by 40 minutes of weights, different muscle group each day (M: Chest, T: Tri's and Abs, W: Back, Th: Legs, F: Bi's and Shoulders). Saturday and Sunday I take the pup out for a 8km/5Mi walk. So I am not too sure if that is too routine, or spaced out enough.....and you nailed it. Food change is by the hardest...thanks for the comment @inezpacheco20 -
Just thought I would throw my 2 cents worth in too. The initial weight loss at the beginning of any diet and especially a low carb one (from experience) is water loss. There of course is some fat loss too but the body tends to let go of a bunch of water. When you have been dieting for a while the water balance in your body is restored but since fat is still being lost you end up with... you guessed it a stall in weight loss. Since you have only been on your program for a couple months this could be the issue. Also if you have increased your exercise there could be some water weight for muscle repair. A true plateau seems to be considered about 6 weeks! Yikes, I know been there. You're doing great and 20 pounds is nothing to sneeze at. While we are on the subject though you might want to be sure you have updated your calorie requirements in MFP because as your weight drops the calories you need to maintain get smaller thus to lose you will have to continue to cut back a bit. I know, I'm full of bad news. The upside is more exercise gives a few extras if you have the time. Good luck and don't give up!0
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You're killing me @cheryldumais !! Kidding of course. I love the education re: Carb and water retention and loss, plus water weight from muscle repair. All stuff I dis not know. What I do know, is I am being a bit impatient. Was just great to see the first 20lbs rip right off. So that's on me. So if it is indeed 6 weeks, well, that's what it will be. This is a long haul after all. No more crash diets. And great point. I actually never thought to update my calorie intake...which I am more than okay with. I seem to have a few hundred to spare each day lately anyhow. Thanks again Cheryl. Your 2 cents is welcome any day!0
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Oh, I don't mean you will be stuck 6 weeks just saying it is often that amount of time before anyone deems it a plateau. At your point I suspect in a week or two you will see another drop. I didn't truly plateau until I had been dieting for a year and had lost about 70 pounds. Hang in there the losses are gonna continue. Keep going.HarveysBud wrote: »You're killing me @cheryldumais !! Kidding of course. I love the education re: Carb and water retention and loss, plus water weight from muscle repair. All stuff I dis not know. What I do know, is I am being a bit impatient. Was just great to see the first 20lbs rip right off. So that's on me. So if it is indeed 6 weeks, well, that's what it will be. This is a long haul after all. No more crash diets. And great point. I actually never thought to update my calorie intake...which I am more than okay with. I seem to have a few hundred to spare each day lately anyhow. Thanks again Cheryl. Your 2 cents is welcome any day!
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