5'0 Ladies - Weight Plateau Help

G_Pugliese_ · December 2018

Hey everyone! I'm 5'0 and currently at 112 lbs. My goal is 108-110 (I carry all of my weight in the butt/ thighs). I've been at 112 for a whole month! I go to OTF 3x per week, weigh out all my food, and ensure when I do HIIT, to get as close to the recommended protein/fat/ carb goals that the app recalculates to. I'm also a teacher so I'm constantly on my feet and getting in steps. I'm wondering what has worked for other super-petite ladies to get out of the slump? Thanks so much!

apullum · December 2018

You're super close to your goal weight, so those last two pounds are going to be SLOW. A month is not really a plateau at this point, and two pounds is within most people's water weight fluctuation range, so any loss is easily masked by normal everyday weight fluctuation. I am slightly under 5 feet and maintain at 110-115 after losing 100 pounds. I was losing at the rate of about 1 pound per month when I was within 5 pounds of my goal, and that wasn't a linear rate of loss. It was very common for me to go several weeks with no change on the scale.

Make sure you're not overstating your exercise calories--MFP tends to inflate them.

Macro ratios are not directly relevant for weight loss, but may be indirectly relevant if certain macros make you feel full.

Make sure you really are weighing EVERYTHING you can possibly weigh. Fruit, vegetables, oil, all of it. I assume you're eating 1200 plus exercise. There is just no room for error at a deficit that small.

middlehaitch · December 2018

Seconding the good advice @apullum gave above.

I’m 5’1 and getting from the 110-112 range to my maintenance of 100-105 took months at 1lbs every 4-6 weeks.

Tight, accurate logging, and making sure your cals from exercise are not inflated, you can double check this against your logging data, as well as tons of patience, are what is needed to lose those last few lbs.

Something to look at is if the calories you will get at 108-110lbs are sustainable for maintenance.
You may find it better to stay at the weight you are at and doing a recomp to help sculpt your body.

Cheers, h.

Zara_Pi · December 2018

Have you tried intermittent fasting? I've found this works for me. I'm also petite and currently weigh 110lbs and looking to lose about 10lbs.
Currently I don't eat anything until 4pm (I have water or low calorie coffee drinks though) and then eat whatever I want till about 9pm.

Previously when I've done this, I would have a eating window of about 4 hours in the evening; I also didn't do any "exercise." Just would go for a brisk 20-30mins walk in the morning, 3-5 times a week. I would lose the last few lbs within 4-6 weeks.

If you want any more info, let me know.

cathipa · December 2018

How long have you been dieting? When was the last time your calories were adjusted? At this point your goal should be 0.25 pounds a week.

mom23mangos · December 2018

Agree with all the above. I'm pretty much the same weight and have the same goal. I don't have any trouble dropping those few pounds as long as I log accurately and switch to higher volume food more frequently (works best for me, not for others). Last Jan I went from 109 to 104 in about 6 weeks, but only because some of it was initial water weight. The first week you might see a couple lb drop and then it goes slowly. Use a weight trending app.

5'0 Ladies - Weight Plateau Help

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