Calorie Deficit Plateau?

CourtneyCatherine7
CourtneyCatherine7 Posts: 13 Member
edited November 26 in Food and Nutrition
Can you hit a plateau when eating at a caloric deficit? I was losing 2 pounds a week consistently at the 1200 cal goal MFP set, and it works for me, I don't feel like I'm eating too little and if I go over I'll just walk it off. I started off with only counting calories and only eating a little better when I felt it wouldn't overwhelm me. Baby steps to make sure I can stick to it.

Feedback/suggestions?

Replies

  • cathipa
    cathipa Posts: 2,991 Member
    How long has it been since you stopped losing? Are you weighing your food and logging everything you consume?
  • malibu927
    malibu927 Posts: 17,562 Member
    Technically, no. If you reach a true plateau (4-6 weeks with no change on the scale), then there are errors in your logging that need tightened up.
  • CourtneyCatherine7
    CourtneyCatherine7 Posts: 13 Member
    Yes I log everything even when I have crazy celebration days and can't control myself, so I know how much to burn. I know it shouldn't be a straight line, I've done every other diet out there and never just calorie count so I want to make sure. I lost 2lbs a week for 9 weeks, haven't lost for 4.
  • kimny72
    kimny72 Posts: 16,011 Member
    CourtneyCatherine7 wrote: »
    Yes I log everything even when I have crazy celebration days and can't control myself, so I know how much to burn. I know it shouldn't be a straight line, I've done every other diet out there and never just calorie count so I want to make sure. I lost 2lbs a week for 9 weeks, haven't lost for 4.

    Do you use a food scale?
    Have you verified that the entries you are using in the database are correct?
    What are your height and weight, and how much do you have left to lose?
  • CourtneyCatherine7
    CourtneyCatherine7 Posts: 13 Member
    I barcode scan everything and measure out. I'm 5'5 23 yrs

    SW 220
    CW 198
    GW 160

    120-140 as recommended by the BMI charts would be way too low for me. I naturally carry the weight 20lbs below what it is by appearance.
  • cathipa
    cathipa Posts: 2,991 Member
    Measure or weigh (there is a difference)? Barcode entries are not always correct so make sure you are cross checking them. If you haven't lost in 4 weeks when was the last time you changed your calorie goal or does MFP do this for you when you log your weight?
  • malibu927
    malibu927 Posts: 17,562 Member
    Measure or weigh? There is a major difference between the two.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    CourtneyCatherine7 wrote: »
    I barcode scan everything and measure out. I'm 5'5 23 yrs

    SW 220
    CW 198
    GW 160

    120-140 as recommended by the BMI charts would be way too low for me. I naturally carry the weight 20lbs below what it is by appearance.

    The barcode scanner is great but it has the same problems as the rest of the database. Be sure you're double-checking the entries against the label on your food.
  • kimny72
    kimny72 Posts: 16,011 Member
    CourtneyCatherine7 wrote: »
    I barcode scan everything and measure out. I'm 5'5 23 yrs

    SW 220
    CW 198
    GW 160

    120-140 as recommended by the BMI charts would be way too low for me. I naturally carry the weight 20lbs below what it is by appearance.

    Scanning the barcode doesn't always bring up a correct entry. And weighing is more exact than measuring. It's probable you have been eating more than 1200 all along but were still at enough of a deficit to lose until now. What I would suggest:
    1. Get a food scale and start using it for all solids you possibly can, at least for a couple of weeks to get a good chunk of accurate data.
    2. Double check the entries you are using to the package or the USDA numbers for whole foods that don't have a label.
    3. Do a gut check and make sure you are honestly logging everything - whole foods, processed foods, condiments, cooking oil, beverages, fruit, away from home snacks, cheat meals, everything.
    4. If you're willing to open your diary, we may be able to spot something with fresh eyes.
    5. When I switched from measuring to weighing, I found I was missing literally hundreds of calories!

    If you do this for at least 2 weeks, and still feel you are eating 1200 cals and not losing weight, I would advise seeing a doctor and getting blood work done. You also might want to schedule in some 2 week diet breaks every quarter or so going forward, where you purposefully eat maintenance calories, as weight loss is stressful physically and psychologically which can affect hormones and behavioral consistency.

    I hope you figure it out!
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
  • CourtneyCatherine7
    CourtneyCatherine7 Posts: 13 Member
    I double check everything to the label and it's been accurate, I'm sure it's just the "weight loss is never steady" kind of thing. I appreciate all the feedback
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    CourtneyCatherine7 wrote: »
    I double check everything to the label and it's been accurate, I'm sure it's just the "weight loss is never steady" kind of thing. I appreciate all the feedback

    Labels are allowed to be off by 20% in the US. Just FYI. So, if the label says the food item is 300 calories for one piece, it could legitimately be anywhere from 240 to 360 calories in reality. That's why I weigh my food items.
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