hit a plateau?
meldjk44
Posts: 28 Member
I am stuck.. I started this weight loss journey in January at 172 lbs. it is now the end of March and I'm only at 164 lbs. I cant seem to lose any more weight. I still have 35lbs to get to my Goal weight.
I go to the gym twice a week and do kickboxing once a week. I am keeping my calorie intake at 1500 or less.. I really don't know what I am doing or what I can do to start back up. I don't like the intermittent fasting thing, I seriously cant function if I don't eat breakfast. and I tried doing Keto but not being able to eat fruit or vegetables was hard for me. any advice would be greatly appreciated. thank you.
I go to the gym twice a week and do kickboxing once a week. I am keeping my calorie intake at 1500 or less.. I really don't know what I am doing or what I can do to start back up. I don't like the intermittent fasting thing, I seriously cant function if I don't eat breakfast. and I tried doing Keto but not being able to eat fruit or vegetables was hard for me. any advice would be greatly appreciated. thank you.
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Replies
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Start with perspective: you are losing just under a pound a week, which is pretty good!
Forget the fads. Focus on your tracking accuracy. Fruits and vegetables are great! Are you weighing them or just tracking 1 apple?0 -
concordancia wrote: »Start with perspective: you are losing just under a pound a week, which is pretty good!
Forget the fads. Focus on your tracking accuracy. Fruits and vegetables are great! Are you weighing them or just tracking 1 apple?
I am just tracking 1 apple or like 1 medium banana. should I weight them? is that more accurate? I do weigh my food though. like my meats I weigh.1 -
Weigh everything tbh and double check the labels before putting it in here as some ppl put the wrong cals in etc you also may need to have a refeed to bump up leptin levels and metabolism:)concordancia wrote: »Start with perspective: you are losing just under a pound a week, which is pretty good!
Forget the fads. Focus on your tracking accuracy. Fruits and vegetables are great! Are you weighing them or just tracking 1 apple?
I am just tracking 1 apple or like 1 medium banana. should I weight them? is that more accurate? I do weigh my food though. like my meats I weigh.
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You also don’t need Keto or fasting etc all that matters is been in a caloric deficit and get those macronutrients and micronutrients hitI am stuck.. I started this weight loss journey in January at 172 lbs. it is now the end of March and I'm only at 164 lbs. I cant seem to lose any more weight. I still have 35lbs to get to my Goal weight.
I go to the gym twice a week and do kickboxing once a week. I am keeping my calorie intake at 1500 or less.. I really don't know what I am doing or what I can do to start back up. I don't like the intermittent fasting thing, I seriously cant function if I don't eat breakfast. and I tried doing Keto but not being able to eat fruit or vegetables was hard for me. any advice would be greatly appreciated. thank you.
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Stalls can be frustrating! Some more details might help or opening your diary if you're comfortable with it. Otherwise these are my generic ideas:
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.8 -
concordancia wrote: »Start with perspective: you are losing just under a pound a week, which is pretty good!
Forget the fads. Focus on your tracking accuracy. Fruits and vegetables are great! Are you weighing them or just tracking 1 apple?
I am just tracking 1 apple or like 1 medium banana. should I weight them? is that more accurate? I do weigh my food though. like my meats I weigh.
You might find some of the videos and infographics in this thread interesting: http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
At least for a couple of weeks, I'd suggest weighing everything you can - including fruits, veggies, prepackaged foods, etc. - and see if it makes a difference.2 -
diannethegeek wrote: »concordancia wrote: »Start with perspective: you are losing just under a pound a week, which is pretty good!
Forget the fads. Focus on your tracking accuracy. Fruits and vegetables are great! Are you weighing them or just tracking 1 apple?
I am just tracking 1 apple or like 1 medium banana. should I weight them? is that more accurate? I do weigh my food though. like my meats I weigh.
You might find some of the videos and infographics in this thread interesting: http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
At least for a couple of weeks, I'd suggest weighing everything you can - including fruits, veggies, prepackaged foods, etc. - and see if it makes a difference.
Oh wow, yea thank you very much! I was on a pretty good 50 day streak of logging everything. when I hit my wall I just stopped. Thank you! and I do have a food scale so I will start using it more often.2 -
Matt151288mfp wrote: »
You also don’t need Keto or fasting etc all that matters is been in a caloric deficit and get those macronutrients and micronutrients hitI am stuck.. I started this weight loss journey in January at 172 lbs. it is now the end of March and I'm only at 164 lbs. I cant seem to lose any more weight. I still have 35lbs to get to my Goal weight.
I go to the gym twice a week and do kickboxing once a week. I am keeping my calorie intake at 1500 or less.. I really don't know what I am doing or what I can do to start back up. I don't like the intermittent fasting thing, I seriously cant function if I don't eat breakfast. and I tried doing Keto but not being able to eat fruit or vegetables was hard for me. any advice would be greatly appreciated. thank you.
Yes thank you! I just want to be healthy.0 -
No botherMatt151288mfp wrote: »
You also don’t need Keto or fasting etc all that matters is been in a caloric deficit and get those macronutrients and micronutrients hitI am stuck.. I started this weight loss journey in January at 172 lbs. it is now the end of March and I'm only at 164 lbs. I cant seem to lose any more weight. I still have 35lbs to get to my Goal weight.
I go to the gym twice a week and do kickboxing once a week. I am keeping my calorie intake at 1500 or less.. I really don't know what I am doing or what I can do to start back up. I don't like the intermittent fasting thing, I seriously cant function if I don't eat breakfast. and I tried doing Keto but not being able to eat fruit or vegetables was hard for me. any advice would be greatly appreciated. thank you.
Yes thank you! I just want to be healthy. any help me give a buzz lol
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I’ve run into plateaus when I change my exercise, not sure how long you’ve been on that routine. Might be worth taking measurements, the scale is one of the ways to measure fitness progress, but not the only one. If your weight is static, but your measurements change for the better that can imply that you’re likely leaner than you were even if you’re not lighter.0
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I got my scales to start moving by upping my water intake from 2 litres to 3.5 litres per day1
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I've hit a plateau a few times in my weight loss journey. It would last a week or sometimes two. I learned to just keep doing what I was doing and not worry. I guess our bodies have to adjust to all the change or something. I am really close to goal weight and I recently hit a plateau that lasted 2 months. I decided I had to ramp up the exercise which helped. But it's super hard to get the last 5 lbs off
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Keep in mind that too much sodium can cause you to stall because of retaining water. If you drink energy drinks or sodas, scale down for a few days and drink water instead.0
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Did you make any changes. I am in the same situation, started at 180 and lost 16 lbs. I have not lost anything for 2 weeks. I do water aerobics 5 days a week, I have a fitbit band and have upped my steps to 20,000 a day and have no more than 1200 calories a day. My diet consists of mostly protein and I have increased by fiber. Are you tracking your carbs, protein. fibre and sugar, if so what are your numbers? It is so frustrating!0
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Ah wow, a couple of people in similar boat to me- I’ve lot 16lb since beginning of Feb, I’ve around 25 lb still to go and I can’t seem to budge the scales. I downloaded happy scale on recommendation and it was useful to see the Downward trend even though it seems slow. 1lb per week is a great rate of loss though. Keep it up and I’m sure you’ll start to see the scale going down again!0
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I should stay, I started doing a carb cycling plan with HIIT a couple of weeks ago and I started to lose again but I broke my toe doing the HIIT so have just carried on with the diet. Maybe make a change to your diet? I have seen in so many threads people recommending people to up their calorie intake too but I’m not sure I buy it.0
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jopedersen2012 wrote: »Did you make any changes. I am in the same situation, started at 180 and lost 16 lbs. I have not lost anything for 2 weeks. I do water aerobics 5 days a week, I have a fitbit band and have upped my steps to 20,000 a day and have no more than 1200 calories a day. My diet consists of mostly protein and I have increased by fiber. Are you tracking your carbs, protein. fibre and sugar, if so what are your numbers? It is so frustrating!jopedersen2012 wrote: »Did you make any changes. I am in the same situation, started at 180 and lost 16 lbs. I have not lost anything for 2 weeks. I do water aerobics 5 days a week, I have a fitbit band and have upped my steps to 20,000 a day and have no more than 1200 calories a day. My diet consists of mostly protein and I have increased by fiber. Are you tracking your carbs, protein. fibre and sugar, if so what are your numbers? It is so frustrating!
Your calorie intake seems quite low for all that exercise- are you sure you’re weighing and logging everything?
Another thing I had meant to ask OP was if she was recording milk in teas and coffees etc.? I realised that I’m such a big coffee drinker that I could be consuming over 200 cals in splashes of milk!
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