How to get past Plateau??

toasterburn · May 2019

I've lost 36 pounds over the last few months, by not eating any simple carbs or sugar, staying under 1500 calories, and exercising every day for at least an hour. The weight was melting off fast at first, then I was only losing 0.5 pounds a week, and now it seems to have stalled completely for the last couple of weeks. I still have 22 pounds to lose and would like to be loosing 1-2 pounds a week. Any advice?

Stats:

AGE - 35

GENDER - Male

HEIGHT - 5'7"

WEIGHT - 182 now (originally 218)

Normal Day's Food:

BREAKFAST: 3 eggs for breakfast (180 cal)

SNACK: Sargento "Balanced Break" nuts & cheese snack (180 cal)

LUNCH: 1 bowl homemade veggie/beef soup (300 cal)

DINNER: Salmon (420 cal), green beans (30 cal), 1/4 cup mixed berries (40 cal)

DESSERT: 1 sugar-free square of dark chocolate (45 cal), 1/4 cup 2% milk (30 cal)

So, 1,225 total calories.

Normal Day's Exercise:

Walk 3 mph on treadmill with 1.5 incline for 30 min

Run 6 mph for 1.5 mins

Lift weights using dumbbells (and body weight exercises) for 30 mins

Unknown · May 2019

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toasterburn · May 2019

I'm aware that it's less than normally recommended, but I'm diabetic so my food choices are very limited and I can only eat so much salad. I don't really pay attention to my calories most days and just focus on not eating anything that will raise my blood sugar, but whenever I do journal my daily food it seems to be in that 1,300 range.

Unknown · May 2019

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Megan_smartiepants1970 · May 2019

I would try eating more....with so little to lose it is going to be slow.....I am also diabetic (type II)...I eat keto and I do IF(fast for 16 hours and eat in an 8 hour window) you are welcome to look through my food journal for ideas (if you need ideas) Also are you eating your exercise calories back? MFP is set up for you to eat them back...Most people eat 1/2 of them back since MFP over estimates...I hope that helps

RAinWA · May 2019

Have you seen a dietician to help you devise a meal plan?

A couple of weeks without losing is not a plateau, stall just happen sometimes. It appears you have lost a lot of weight in a fairly short period of time so your body could just be adjusting.

Having said that, are you weighing your food and double checking your entries to make sure they are correct? A male should not be eating below 1500 net calories a day. You should also be eating some if not all of your exercise calories. What does MFP give you for losing 1 pound a week?

Eating too little won't keep you from losing weight, but it can have other side effects (hair loss, fatigue, muscle loss, etc.).

With only 22 pounds to lose, you should probably set your rate of loss for 1 pound a week and, as you get closer to your goal weigh, drop it down to a half pound a week.

How to get past Plateau??

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