Plateau/starvation mode???? Frustrated

wedjul05
wedjul05 Posts: 472
edited October 2024 in Motivation and Support
I've been the same weight for about a month now. I've been working out a good bit, 5 days last week for instance. My diet is ok apart from a few 'bad' things but I am always still under my calorie goal. I never eat back 100% of my exercise cals, don't like to. My food diary is open so feel free to take a look and comment.

I'm baffled. I know it's not all about the scales but still................

I feel slimmer. Is it muscle?? I'm changing up my gym programme in a little while, I do this every so often to keep my body guessing.

Any advise at this stage? I really want to lose another 8/9 lbs but am finding it is stuck to me like glue at this stage!

Replies

  • russelljclarke
    russelljclarke Posts: 836 Member
    I had this too - I now eat back half my exercise calories and have had no problems since
  • NSkip4
    NSkip4 Posts: 21
    I never even enter in my exercise on MFP and usually go over my calorie goal 1-2 times a week and am consistency losing 3-4lbs a week... however I am currently not doing any muscular training only cardio, try not eating any of your exercise calories for a week... sometimes with MFP you have to change the settings around to get the right results, like the activity level you enter in...
  • Jemmuno
    Jemmuno Posts: 413 Member
    If you work out 5 days a week and I'm guessing you burn about 500 cal per day of working out you should be eating at least 1700 cal a day. 1200 is just not gonna due especially if your working out. Also, are your water consumptions correct? If so definitly up the water I think you'll find that drink 8-12 cups of water a day with help significantly with weight loss.. What happend when you don't drink enough water is your body with retain every little drop you give it which will cause you to be constantly bloated. I also noticed on a few days your fat content is way high, try not to go over 30g, and try to make those grams mostly mono and poly saturated fats. I hope this helps.
  • wedjul05
    wedjul05 Posts: 472
    Hmmm ok thanks for the tips.

    My fat was over the past few days as I made meatloaf but my fats is usually fine. Sugars are high most days as I eat fruit: grapefruit/ banana/apple. I personally don't think these type of sugars should be counted as it is fruit and fruit is good for you, right?!

    I guess I will just have to knuckle down and focus. Doesn't help that I'm tired from work, kids, commuting etc etc.
  • LilMissFoodie
    LilMissFoodie Posts: 612 Member
    Hi there,

    Well done on your weight loss so far. On the whole I think your diary looks very good. Even if you aren't eating quite enough or not drinking enough water, this shouldn't stop you from losing weight if your calorie balance is right it might just slow it down - make your body less efficient at burning.

    Do you think you could perhaps be either overestimating your exercise or underestimating your food? One thing I noticed from your diary was that quite often (I only looked at about 5 days but it was usually at least 1 thing per day) you enter generic items e.g. 1 cup homemade paella, 1 serving meatloaf etc. I wondered if these were your own entered recipes? If not, then there is quite a large margin for error because a recipe assumes certain things. For example - a serving of seafood paella could be very low calorie - lots of veg, a few prawns, small serve of rice, cooked with water not oil. Or it could be quite moderate-high cal e.g. added salmon, mostly rice and seafood, limited veg, cooked in oil or had butter/cream added. The calorie difference for 1 cup between the 2 examples could probably be close to 300-500 calories, so perhaps you can see how there is a big potential for error there?

    Hope that helps. Good luck to you :)
  • wedjul05
    wedjul05 Posts: 472
    Yep they are my own recipes. I weigh most of my food, always weigh recipe ingredients down to a T so I know exactly how much goes into them. Maybe though I can be more strict on this?

    I use a HRM in the gym so I know I am not underestimating my exercises from that point of view.

    Oh I am just a moany cow this morning and defo thought after my 5 hard days in the gym/walking I'd see SOME change in the scales. Sick of seeing 169lbs :-(
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