What did you do to break your stall?
Mizzmainevent
Posts: 4 Member
I literally keep stalling I adjust my diet and workout 4 or more days a week. And I still bounce up and down the same 4lbs lol 😂 this is incredibly frustrating. Any tips for breaking a stall? I kinda contribute it too my lack of sleep and high stress life ( I’m a e.r nurse) any tips would be appreciated.
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Replies
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Patience? Anything under 4 weeks doesn't mean much. After no loss for 4 or more weeks, that's when I might wonder if I need to adjust anything.
A weight trending app like Libra of Happy Scale can help too, to see the trend beyond the fluctuations.5 -
As mentioned, time and patience...weight loss isn't a linear thing and becomes less so the longer you are dieting. This is also where a trend app works well as data point to data point it might seem like nothing much is happening, but when you look at the trend over 4-6 weeks you can often see that you did lose weight. Right now I'm working on my pandemic weight and things are moving slowly, but they're moving...but without my trend app it would appear that nothing much is happening, but when I look at the app I am clearly losing about .75 Lbs per week on average over the last 6 weeks or so.
I also don't maintain a consistent daily deficit which I also think helps keep me from stalling out. Basically my calorie deficit ranges day to day anywhere from 250-750 calories per day with maintenance days thrown in there as well. My hypothesis is that this helps keep my hormones well regulated vs having a large calorie deficit consistently day to day for months on end. IDK...I don't have anything other than my n=1 to back that up, but I've never really stalled when I do this. I don't do it specifically for that reason though...it's just a more natural way for me to eat. Some days I'm just hungrier than other days and I don't believe in using weight loss as a torture device...so I eat if I'm hungry.
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Intermittent fasting -- I skipped breakfast and delayed eating until around noon. Then I ate in a window of time and didn't eat after that window closed. I told myself I could have the regular amount of calories within the window, but found the IF, specifically delaying eating until noon, reduced my appetite so I didn't eat as much.
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Also, if you keep changing things (4 times a week!), it's not surprising that you're seeing fluctuations. If you threw 300 lbs of free weights in the trunk of your to drive around town one day, would you expect to get the same mileage the next days after you unload the weights and take a drive that's all highway? You're not giving yourself enough time with one approach to be able to make a reasonable assessment as to how it's working.5
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lynn_glenmont wrote: »Also, if you keep changing things (4 times a week!), it's not surprising that you're seeing fluctuations.
I read her post with '4 times a week' only relating to the workout frequency, not the diet change, but only the OP can confirm which interpretation is correct 🙂6 -
In what ways are you adjusting your diet? How much are you eating? What are your workouts? And yes, stress and lack of sleep can raise cortisol which affects your weight.0
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I read it as "diet and exercise, 4 times a week, meaning changing both 4 times a week. Proper punctuation would help us understand what the OP means, I think.1
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OP, some women only see a new low weight once a month, at a particular point in their menstrual cycle, even when actually losing fat fairly fast. That's not the most common pattern, but it's possible. If you don't have solid logging experience over multiple cycles to know what your patterns are, and you've stalled for less than at least one full cycle . . . stick with your routine long enough to get solid data before you start changing things.
On top of that, if your exercise regimen is new (or recently increased), that can cause some water retention (for muscle repair). Water weight fluctuations can hide fat loss progress on the scale for a surprisingly long time.
This is a good article, very informative, in case you haven't already read it:
https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
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Follow the science. When you aren't losing weight over a period of more than a week or two, you are not in a deficit. Re-calibrate your goal and accept the lower daily consumption.1
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wilson10102018 wrote: »Follow the science. When you aren't losing weight over a period of more than a week or two, you are not in a deficit. Re-calibrate your goal and accept the lower daily consumption.
To follow the science you need valid measurements. And a week or two is NOT enough time to produce meaningful weight measurements in the case of moderate or small deficits.
It MAY be enough time to measure for meaningful weight changes in the case of extreme deficits.
But extreme deficits are very seldom the best option.9 -
wilson10102018 wrote: »Follow the science. When you aren't losing weight over a period of more than a week or two, you are not in a deficit. Re-calibrate your goal and accept the lower daily consumption.
To follow the science you need valid measurements. And a week or two is NOT enough time to produce meaningful weight measurements in the case of moderate or small deficits.
It MAY be enough time to measure for meaningful weight changes in the case of extreme deficits.
OK, maybe three weeks if her goal results in a small daily calorie deficit. But the science is in the empirical data, i.e. the observed fact of no weight loss. The collection of waste in the GI tract and the pickup of excess water will not defer weight loss over any extended period. Days not weeks.
If one re-calibrates and the loss is too steep, do it again. The goal calculator is an average for people, not a "one size fits all" perfect number.
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wilson10102018 wrote: »Follow the science. When you aren't losing weight over a period of more than a week or two, you are not in a deficit. Re-calibrate your goal and accept the lower daily consumption.
That's not true, especially not for women whose water weight fluctuates constantly. Many women experience two periods of waterweight gain within a 4 week period as part of the menstrual cycle. And this water can stick around for quite a while. Add new exercise, a bit of stress, and anything else out of the ordinary and you're not losing anything at all for several weeks. It's all just water masking weightloss, mind.13 -
wilson10102018 wrote: »Follow the science. When you aren't losing weight over a period of more than a week or two, you are not in a deficit. Re-calibrate your goal and accept the lower daily consumption.
That's not true, especially not for women whose water weight fluctuates constantly. Many women experience two periods of waterweight gain within a 4 week period as part of the menstrual cycle. And this water can stick around for quite a while. Add new exercise, a bit of stress, and anything else out of the ordinary and you're not losing anything at all for several weeks. It's all just water masking weightloss, mind.
I think it is pretty likely that the OP who says her weight is bouncing up and down by the same 4 pounds every week is pretty familiar with her own menstrual cycle. But, you are the smartest kid in the class by pointing this possibility out.0 -
I just stop calorie restriction for a week ….drink water and sleep as much as possible. Basically reset and start again. It’s either that or be more extreme which is never good. Stalls are normal but it depends on if you have the patience to wait them out. I don’t…I’ll rather be enjoying myself on maintenance calories for a week than be on deficit for that same week and loose nothing. After I am on maintenance calorie which is about 2000 for me…I come back down to 1200 and the weight starts to fall of again. I do the same in keto…stall=time to carb up and start again for me.2
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Gosh - meow!wilson10102018 wrote: »wilson10102018 wrote: »Follow the science. When you aren't losing weight over a period of more than a week or two, you are not in a deficit. Re-calibrate your goal and accept the lower daily consumption.
That's not true, especially not for women whose water weight fluctuates constantly. Many women experience two periods of waterweight gain within a 4 week period as part of the menstrual cycle. And this water can stick around for quite a while. Add new exercise, a bit of stress, and anything else out of the ordinary and you're not losing anything at all for several weeks. It's all just water masking weightloss, mind.
I think it is pretty likely that the OP who says her weight is bouncing up and down by the same 4 pounds every week is pretty familiar with her own menstrual cycle. But, you are the smartest kid in the class by pointing this possibility out.
I am v experienced at using MFP but I frequently find @yirara reminds me of common sense points, and many women don’t know that their monthly cycle can have such an effect on weight. No need to be so snide to someone who is lovely and trying to help!
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claireychn074 wrote: »
Gosh - meow!wilson10102018 wrote: »wilson10102018 wrote: »Follow the science. When you aren't losing weight over a period of more than a week or two, you are not in a deficit. Re-calibrate your goal and accept the lower daily consumption.
That's not true, especially not for women whose water weight fluctuates constantly. Many women experience two periods of waterweight gain within a 4 week period as part of the menstrual cycle. And this water can stick around for quite a while. Add new exercise, a bit of stress, and anything else out of the ordinary and you're not losing anything at all for several weeks. It's all just water masking weightloss, mind.
I think it is pretty likely that the OP who says her weight is bouncing up and down by the same 4 pounds every week is pretty familiar with her own menstrual cycle. But, you are the smartest kid in the class by pointing this possibility out.
I am v experienced at using MFP but I frequently find @yirara reminds me of common sense points, and many women don’t know that their monthly cycle can have such an effect on weight. No need to be so snide to someone who is lovely and trying to help!
Uh, thanks a lot
I do see myself more as a grumpy old gitette, but it's highly appreciated
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How long has it been? In general, I agree with the others who say give it at least a month. However, since you tagged your post with "100+ pounds to lose" you should see changes much faster than someone who is much closer to goal weight.
How long have you been working out? Due to new exercise water retention, my scale went up 7 pounds when I started working out again.
There are mistakes that people commonly make that cause them to not lose weight that we might be able to spot if you change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings1 -
I've been on a plateau for a long time. Every year for Lent I fast on Fridays. Just liquids all day and then eat normally in the evening. I'm observing something interesting. Even though my total calories are at my goal for the day, after 3 weeks I'm starting to lose again. I can feel the difference. It's just 1 day a week of IF. My calories aren't changing (much), just timing on one day. I don't have much to lose, and I've got a lot more muscle than I did 8 years ago when I started, so it's been slow going.
Now, I don't think I'm a "special" snowflake and I don't really like IF, so that's why I'm still monitoring these results. After 3 weeks, energy is up a bit, and I'm solving multiple problems faster.
[edited by MFP staff]5 -
Well, if @yirara had not corrected with the "3 weeks is long enough to discern" comment, I was going to correct it. Because it is untrue for the reason yirara stated. In addition, many women have irregular cycles, so I would also disagree with the statement, "the OP certainly knows her own menstrual cycle." That statement is untrue for many. Directly contradicting untrue statements is not rude. It is helpful.
OP, I'll go back to your first response - patience. And look at your weight trend not discrete data points. Discrete data points are going to bounce around. If your trend is flat after AT LEAST one menstrual cycle (more than one is more accurate), then empirically, you are eating at maintenance for your level of activity. Treat it like an experiment and give the experiment time to yield valid results before changing more variables.4 -
.... many women have irregular cycles, so I would also disagree with the statement, "the OP certainly knows her own menstrual cycle." That statement is untrue for many. Directly contradicting untrue statements is not rude. It is helpful.
Well, then, your statement is untrue. just because a menstrual cycle is irregular doesn't mean the OP does not understand that.
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wilson10102018 wrote: ».... many women have irregular cycles, so I would also disagree with the statement, "the OP certainly knows her own menstrual cycle." That statement is untrue for many. Directly contradicting untrue statements is not rude. It is helpful.
Well, then, your statement is untrue. just because a menstrual cycle is irregular doesn't mean the OP does not understand that.
Seriously? You might wanna take a step back here until you have your own periods.13 -
As a menstruating woman, I can assure you that I had zero knowledge about the impact of my cycle on my weight until I started weighing daily a few years ago, when I started using MFP.
We're not saying all women don't have the necessary knowledge, but it's not at all far-fetched that a lot of women lack the knowledge and so it is useful to mention this information, just in case.
Also, while I have water retention linked to my period every single time, I'm also irregular in my period itself AND when specifically during my period I retain water (sometimes the beginning, sometimes the end...). Sometimes the scale spiking upwards is actually what tips me off when my period is about to arrive 😆
On top of that, and not linked to my cycle, I have had weeks in a row where I saw no loss on the scale (or I even seemed to be gaining) because of weight fluctuations, but I was in a deficit, I just needed to wait longer for the fat loss to finally show up on the scale. I definitely needed to wait more than two weeks sometimes to see it on the scale.11 -
I have found the following to help break a plateau:
1. Change in exercise type and/or routine.
2. Change in macros.
3. A change in fasting hours and/or calorie alternate days (800 3 days per week/1600 4 days, or what works with your count)
4. Take a break from the scale.
Hope you break through soon!0 -
I got over my hump by making sure I got at least 8 hours of sleep a night and I also stopped eating after 8 pm. That's when I started to lose consistently, be it a few ounces over night, it all added up to a pound or more a week, which was my goal. In little over a year I have lost almost 50 lbs. However, I have a lot more to lose, but if I can do this year, like I did last year, I'll be happy. Slow and steady is the way to go.
Also, this was without exercise. I weighed 272 when I started in earnest, I now weight 225 and I am 74. However, I don't have the normal life that many here do. I am widowed, retired, I live alone and there is no stress. So, really I only have me to contend with and be responsible for.9 -
As a menstruating woman, I can assure you that I had zero knowledge about the impact of my cycle on my weight until I started weighing daily a few years ago, when I started using MFP.
We're not saying all women don't have the necessary knowledge, but it's not at all far-fetched that a lot of women lack the knowledge and so it is useful to mention this information, just in case.
Me too!
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OP, how long have you been at your diet and workout plan? I do find my weight tends to stall when I am about due for a "diet break." I actually just got off of one, and weight has already dropped right back to where I left off and seems to be trending to start losing again.
Trend app might be helpful, and "immediate" logging of anything you consume. For example, I know I am prone to "wooshes" and a new workout or change up can lead to a up to 3 week scale "gain."4 -
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I'm still working on a start. I haven't hit a stall yet. My metabolism is giving me the middle finger. I'm trying a 2K calorie a day deficit to see how my body responds.0
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I'm still working on a start. I haven't hit a stall yet. My metabolism is giving me the middle finger. I'm trying a 2K calorie a day deficit to see how my body responds.
One possibility is a stress-related water weight gain. That would be fun, eh?
https://bodyrecomposition.com/research/dietary-restraint-cortisol-levels1 -
This may or may not be helpful but I have been successful by cutting out processed foods, cutting way down on sugar avoiding it when at all possible and eating fruits, vegetables, baked fish and chicken. When I do eat bread which is not often I have whole grain and keep the loaf in the freezer. I’ve lost 17 pounds now since jan.1 and probably would have lost a lot more but I’m on drugs that drastically reduce my testosterone and I am not in good enough shape to push real hard working out. I don’t eat after supper unless its something very light and I am pretty hungry not just bored. I eat all the apples and fruit I want and people will probably say “ thats eating sugar” but there is a big difference in fruit and processed sugar. Complex carbs are fine in my opinion.
I eat overnite oats every morning and switch up what I put in them maybe chia seeds or pb fit, triple zero yogurt or pomegranate powder but I consistently have oats and later a banana or something sensible. I am slowly losing weight and thats fine as long as each week it is going down. I think that just not eating late at night is a big plus but avoiding processed food and sugar and cutting back on sodium ( which is what a lot of processed foods contain a lot of) has made the difference for me. Bear in mind men are different but I am at a disadvantage with my testosterone level very, very low because of drugs I have to take to slow down cancer but I am still losing weight doing what I have described. I may add I am a hungry person who loves food, my apetite has not changed yet just my will and determination.0
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