Weight loss plateau
sarahlucindac
Posts: 235 Member
Ive lost 31.8 lbs since March but I’ve been on a plateau for almost 3 weeks now. I have 18 lbs to go.
I’ve been better about my calorie intake than ever before and I’ve even added 3 more days of cardio per week (totaling 6 days a week with alternating days of strength training).
I feel good physically but I’m getting frustrated by the scale not moving down (it bounces around between 1-2 lbs lost/gained).
For those of you that have experienced this, how long did it last? How did you overcome it?
I can’t cut my calories any further, they’re already very low. I can’t possibly workout any harder- I truly get my *kitten* kicked every time I step in the gym.
I had to stop taking birth control about a month ago (I had been on it for years) and also wonder if that’s contributing to this stubborn lack of weight loss.
I won’t give up, I will keep pushing...but I could use some words of encouragemen and advice.
I’ve been better about my calorie intake than ever before and I’ve even added 3 more days of cardio per week (totaling 6 days a week with alternating days of strength training).
I feel good physically but I’m getting frustrated by the scale not moving down (it bounces around between 1-2 lbs lost/gained).
For those of you that have experienced this, how long did it last? How did you overcome it?
I can’t cut my calories any further, they’re already very low. I can’t possibly workout any harder- I truly get my *kitten* kicked every time I step in the gym.
I had to stop taking birth control about a month ago (I had been on it for years) and also wonder if that’s contributing to this stubborn lack of weight loss.
I won’t give up, I will keep pushing...but I could use some words of encouragemen and advice.
1
Replies
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Do you use a food scale? If no, start there.
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I’m consistent with my food measurements and I only eat back up to 50% of my exercise calories. I like the chart though, thanks0
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It just happens. You'll hear it said, "weight loss isn't linear" and that is really true. Especially for young women (child-bearing age) due to hormonal fluctuations, sleep, stress, type of foods, change in exercise routine or frequency.
Just keep doing the next right thing and it will happen. Patience, lovely.4 -
Thank you ☺️0
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sarahlucindac wrote: »I’m consistent with my food measurements and I only eat back up to 50% of my exercise calories. I like the chart though, thanks
But do you use a food scale? Check out the videos in this thread.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p16 -
@cmriverside is right. Keep doing what you’re doing. It frustrating but not uncommon, especially after losing a significant amount. Sometimes the scale needs to catch up with the changes going on. Look for little non-scale victories during those times the scale doesn’t move, as it tends to move slower the closer we get to our goals.3
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And yeah, the food scale is really important.
With that said, I lost my first 50 pounds without a food scale - but that last 20 I had to be very disciplined.3 -
It happens, just stick with it! You've done great so far! The increased workouts might be causing water retention, too. You'd think weight loss would get easier as you go, but unfortunately it doesn't work that way. Determination and patience are the way to go.2
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It will happen several times. (sigh) It is great you made 30lbs without a plateau. I had two, two week plateaus before I lost 30lbs.1 -
quiksylver296 wrote: »sarahlucindac wrote: »I’m consistent with my food measurements and I only eat back up to 50% of my exercise calories. I like the chart though, thanks
But do you use a food scale? Check out the videos in this thread.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
Wow, I didn’t realize how much discrepancy there can be with measuring cups (which is what I use). I guess I just figured since my calories are already so low, measuring cups would suffice without being exact to the T. Lately, I have been leaving hundreds of “extra calories” from exercise up on the board at the the end of the day. Are a few grams of extra cereal here or there really going to have that big of an impact?0 -
sarahlucindac wrote: »quiksylver296 wrote: »sarahlucindac wrote: »I’m consistent with my food measurements and I only eat back up to 50% of my exercise calories. I like the chart though, thanks
But do you use a food scale? Check out the videos in this thread.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
Wow, I didn’t realize how much discrepancy there can be with measuring cups (which is what I use). I guess I just figured since my calories are already so low, measuring cups would suffice without being exact to the T. Lately, I have been leaving hundreds of “extra calories” from exercise up on the board at the the end of the day. Are a few grams of extra cereal here or there really going to have that big of an impact?
I wish I'd saved it, but once upon a time I ran a personal test by logging everything I ate that day with measuring cups/spoons and then transfering everything to the food scale and logged it by weight. Logging by weight, my food was 300-400 calories above what I'd logged with cups/spoons. The differences really add up for some people.3 -
For one meal probably not.... for your daily and weekly totals, yes it will make a difference. If I was giving you money back and I shorted you ten cents each time, it wouldn't be bad the first time but after ten times that would be one dollar. The little things can add up.4
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You've increased your exercise as well, which comes with an increase in water weight usually which will mask fat loss for a couple of weeks. You may just need to wait it out.2
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Alright, you guys convinced me. I bought a food scale today.9
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sarahlucindac wrote: »Alright, you guys convinced me. I bought a food scale today.
Cool! Tell us what you find out. I love updates.2 -
sarahlucindac wrote: »Alright, you guys convinced me. I bought a food scale today.
Sounds like you're on a great track. Nice Job. Please keep up posted on your progress.1 -
Thank you! I definitely will
PS I already found 165 extra calories that would have gone unaccounted for today without my digital scale.9 -
It will be a love/hate relationship with the food scale.
One ounce of cheese? Really? Not right, I'm telling you.3 -
cmriverside wrote: »It will be a love/hate relationship with the food scale.
One ounce of cheese? Really? Not right, I'm telling you.
Cheese is life.3 -
Yes, cheese is life.3
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