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, thanks
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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.
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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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Ahhh... cheese. Having been born in Wisconsin, cheese runs in my veins!
One ounce of cheese seems depressing, but 28 grams is heavenly!4 -
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Your Favorite Cheeses, Ranked By Calorie Count:
https://spoonuniversity.com/lifestyle/a-ranking-of-your-favorite-cheeses-by-calorie-count
Cheese highest in protein:
https://www.myfooddata.com/articles/cheese-high-in-protein.php
1 -
Great advice here already and they are dead on with the digital food scale. It makes a world of difference. I am sure you will see your weight shift soon. I started on my healthier lifestyle January 11th, 2017 and lost just over 100 lbs in 8 months and 4 days. I did witness a plateau during that period though... it lasted 28 days. It was hard to not become discouraged, but I just keep pushing forward. Changing up your exercise routine can help as well... I get in the gym much like you (A LOT), but if you are doing the same routine over and over your body could use some 'change'. Just change it up some... For example if you always walk the treadmill but stay at the same incline, try adjusting it some. Walk a bit slower but at a higher incline maybe. Make sure you are getting plenty of water in... that helps immensely! I have a feeling you will soon see the desired shift though... that food scale is a HUGE factor in knowing the amounts you are actually consuming. You'll get through this!! Just keep pushing onward!!1
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UPDATE: Hooray!! It happened! The scale went way down. Just stepped on and BOOM-3.8 lbs lost.
The changes I made...
1) I bought the food scale and have been using it diligently. I discovered several hundred calories were sneaking into my meals per day.
2) Not only did I start with the food scale, but I re-evaluated other measurements that I had been eye-balling such as how much cream/sugar I put in my coffee, etc (more calories that were sneaking their way in)
3) I added extra cardio to my week (started the C25K program about a week ago)
4) Stopped eating after 9pm
5) If I had an afternoon shift at work, I started working out in the morning instead of the evening
6) Except for weigh-in day, I slam about 8-16 ounces of water immediately after waking up
7) No more daily weigh-ins to screw with my head. Restricting it to twice a week.
8) Instead of eating back 50% of my exercise calories, I’m eating back only about 100 cal on my C25K days and only 200-300 cal on my heavy workout days. I will make an exception to that rule once or twice a week.
Feeling good! I realize I’ll likely hit more plateaus as I go and I’m going to do my best not to panic about it anymore.
As of today, I have 14.4 lbs before reaching my original goal (will be 50 lbs lost from the start).
I wanted to share this information for anyone else out there that has struggled with a weight loss plateau. Cheers!! 🥂
14 -
sarahlucindac wrote: »UPDATE: Hooray!! It happened! The scale went way down. Just stepped on and BOOM-3.8 lbs lost.
The changes I made...
1) I bought the food scale and have been using it diligently. I discovered several hundred calories were sneaking into my meals per day.
2) Not only did I start with the food scale, but I re-evaluated other measurements that I had been eye-balling such as how much cream/sugar I put in my coffee, etc (more calories that were sneaking their way in)
3) I added extra cardio to my week (started the C25K program about a week ago)
4) Stopped eating after 9pm
5) If I had an afternoon shift at work, I started working out in the morning instead of the evening
6) Except for weigh-in day, I slam about 8-16 ounces of water immediately after waking up
7) No more daily weigh-ins to screw with my head. Restricting it to twice a week.
8) Instead of eating back 50% of my exercise calories, I’m eating back only about 100 cal on my C25K days and only 200-300 cal on my heavy workout days. I will make an exception to that rule once or twice a week.
Feeling good! I realize I’ll likely hit more plateaus as I go and I’m going to do my best not to panic about it anymore.
As of today, I have 14.4 lbs before reaching my original goal (will be 50 lbs lost from the start).
I wanted to share this information for anyone else out there that has struggled with a weight loss plateau. Cheers!! 🥂
Best thread I've read today! I love to see people who are stuck take the advice they're given and at least try it before they decide it's wrong. I'm thrilled for you!!3 -
ladyhusker39 wrote: »sarahlucindac wrote: »UPDATE: Hooray!! It happened! The scale went way down. Just stepped on and BOOM-3.8 lbs lost.
The changes I made...
1) I bought the food scale and have been using it diligently. I discovered several hundred calories were sneaking into my meals per day.
2) Not only did I start with the food scale, but I re-evaluated other measurements that I had been eye-balling such as how much cream/sugar I put in my coffee, etc (more calories that were sneaking their way in)
3) I added extra cardio to my week (started the C25K program about a week ago)
4) Stopped eating after 9pm
5) If I had an afternoon shift at work, I started working out in the morning instead of the evening
6) Except for weigh-in day, I slam about 8-16 ounces of water immediately after waking up
7) No more daily weigh-ins to screw with my head. Restricting it to twice a week.
8) Instead of eating back 50% of my exercise calories, I’m eating back only about 100 cal on my C25K days and only 200-300 cal on my heavy workout days. I will make an exception to that rule once or twice a week.
Feeling good! I realize I’ll likely hit more plateaus as I go and I’m going to do my best not to panic about it anymore.
As of today, I have 14.4 lbs before reaching my original goal (will be 50 lbs lost from the start).
I wanted to share this information for anyone else out there that has struggled with a weight loss plateau. Cheers!! 🥂
Best thread I've read today! I love to see people who are stuck take the advice they're given and at least try it before they decide it's wrong. I'm thrilled for you!!
Thank you so much!! I appreciate all of the awesome advice. ❤️ my MFP peeps, you all have helped me so much ☺️1 -
Plateaus are disheartening. Do you need to look at the quality of your calories and your portions? I have an electronic scale and I love it. But, I still use my measuring cups, so maybe I need to use the scale for everything. Could you fit in an additional 10 minutes of exercise here and there. I keep my weights by my chair and during commercials I do a few reps. I hope your plateau breaks through soon.
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do you mean you only have 14 lbs left to go? or do you need to lose more? if the first one is accurate then with less than 15lbs to go its going to be very slow weight loss, and you should have your goal set to lose .5lb a week if you dont already. The less you have to lose the slower its going to be also. so dont give up,keep going and you will get there.2
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Thanks, guys! Yes, I broke through my plateau (see above update)0
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