Weight Loss Plateau & How To Overcome It
cdemoura14
Posts: 30
I lost about 37.8lbs from February to July (using the ap LoseIt!) and now I am just stuck! I can't loose anymore weight and I am so frustrated. I'm sure I'm loosing inches since clothes aren't fitting, and I'm getting lower in sizes but I'm so frustrated since I have about 22 more lbs to loose! I am about 5'3 and I am at 144.2 with hopes of being at 125. I have recently started using MyFitnessPal and I am noticing some great suggestions laid out by the app about how much I should be eating of what, but I can't seem to overcome eating my calories of what I burned. For instance, I had 600 calories left over that I should have eaten. But on my whole journey, I have never eaten the calories I burned at the gym and I lost weight efficiently and effectively. But now I'm at a point where I'm not loosing anything and I can't understand why!
Any suggestions on how to jump start weight loss again?
Any suggestions on how to jump start weight loss again?
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Replies
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You have gone as far as you can with your current plan. You need to switch it up. I would say, try eating those 600 calories.0
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As we get closer to our goal weight, we can't eat as few calories as we could when we had more to lose and continue to lose weight. At least that was my personal experience. I'd start by eating back half of your exercise calories on a regular basis and see if that doesn't help you.
ETA: You're about the same height as me and have a similar goal. Really, try eating more and I'm betting you'll start seeing results again.0 -
I am right there with you, I have lost 4 oz all month. Interested to see the responses cause I am stuck!0
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Bump. Like to see responses - have not lost a thing in 4 weeks completely frustrated. I normally eat all of my calories though.0
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If you've been eating low calorie faithfully for more than 2-3 months, eat at maintenance level for a week or so and then go back to it. Your hormones, leptin etc need to reset. Try not losing for 6 months, that sucks!
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As we get closer to our goal weight, we can't eat as few calories as we could when we had more to lose and continue to lose weight. At least that was my personal experience. I'd start by eating back half of your exercise calories on a regular basis and see if that doesn't help you.
ETA: You're about the same height as me and have a similar goal. Really, try eating more and I'm betting you'll start seeing results again.
Try this! Does not make sense but it actually works.0 -
If you're still getting smaller you need to re-evaluate your dependence on the number the scale is saying.
:flowerforyou:0 -
eat half of your exercise calories. your body needs a change and more food to burn the fat off. more water and less sodium too.. although I haven't looked yet to see if your diary is open.0
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I agree!!
Try this! Does not make sense but it actually works.As we get closer to our goal weight, we can't eat as few calories as we could when we had more to lose and continue to lose weight. At least that was my personal experience. I'd start by eating back half of your exercise calories on a regular basis and see if that doesn't help you.
ETA: You're about the same height as me and have a similar goal. Really, try eating more and I'm betting you'll start seeing results again.0 -
Have you changed your workout routine? I find that helps. In the beginning, I simply stuck to the elliptical trainer...then I upped the intensity and minutes. Most recently, I added the a kettlebell workout routine 2x/week. Next up will be classes at the gym: yoga, zumba, etc.
And I agree with the suggestion below to eat your exercise calories. It is best to fluctuate your calories in order to "fool" your body. So, maybe not on all days...but a site I read (can't remember where) had mentioned a plan of having net calories ranging from 1200 to 1600 to 1400, etc.
Hope that makes sense.0 -
Get a good protein shake. I up my protein to get me thru. I am there right now so I am cleansing and that also helps.0
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I think I jump from plateau to plateau. It's really a body tricking thing you gotta do. I'm down to my last 7-9 lbs - depends on the day I weigh. The closer to your goal the harder and longer it takes. Trick your body with crazy & new workouts/rest days (consecutive)/eating more (over) then cutting it back down. It's slow motion for me now I lose on average 1-3 lbs a month now b/c I'm so close.0
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I have to agree. I have the same problem. I lost about 48 pounds (from when I started), and I've been stuck there for weeks. I'm FINALLY back on track by eating back more of my calories (which is really pretty fun since I love good food haha). The only other big change I've made is that because I'm getting to the gym earlier in the day, I am working out on an empty stomach. Between the two, at my official weigh in tomorrow, I'll FINALLY be past my plateau (I peeked today).0
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i hit that point about few weeks ago and was so upset one weekend and did not go nuts but ate a little more and different than usually that follow week i was sure i had gain and surprise surprise i actually lost weight so yes i agree eating more calories can help if done a healthy way and continuing with ur exercise routine0
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i hit that point about few weeks ago and was so upset one weekend and did not go nuts but ate a little more and different than usually that follow week i was sure i had gain and surprise surprise i actually lost weight so yes i agree eating more calories can help if done a healthy way and continuing with ur exercise routine0
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Have you changed your workout routine? I find that helps. In the beginning, I simply stuck to the elliptical trainer...then I upped the intensity and minutes. Most recently, I added the a kettlebell workout routine 2x/week. Next up will be classes at the gym: yoga, zumba, etc.
And I agree with the suggestion below to eat your exercise calories. It is best to fluctuate your calories in order to "fool" your body. So, maybe not on all days...but a site I read (can't remember where) had mentioned a plan of having net calories ranging from 1200 to 1600 to 1400, etc.
Hope that makes sense.
I have changed my excercise routine, adding strength training and 3x a week running, I was also quite similar to you sticking to a machine I liked but then I thought that possibly that was what put me in the position of not loosing anymore, but I definetly think the calorie in & out could make a difference.0 -
Replace your wheat with gluten free products. Wheat is genetically mutated now which causes problems to the body. I make green smoothies with fruit using my vitamix. You need a commercial blender to blend up greens with fruit. The biggest thing is to reduce your carbs and eat more protein, that will help. Substitute Stevia for sugar. You can buy Stevia online in bulk or at certain stores. Don't use any other sweetner, most are poison. I get stuck too, so I would keep counting calories, but again stay away from as many carbs if you can. Sugar promotes more sugar. You still have to exercise, no way around it. I should know because I hate exercise. Substitute almond milk for dairy. Check out how to give your liver a break. www.liverdoctor.com. I take liver tone pills to give my liver the vitamins it needs..etc Dr Sandra has a book on what to eat for your liver and colon...etc If your liver is toxic and overwhelmed with preservatives and junk in your diet. You will never lose weight.0
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I have about the same problem as you so I'm going to keep reading what people say.
I do agree about tricking your body though. In the past that has worked for me. One day totally off plan- then following it strictly 12 days, then off again, etc etc0 -
As we get closer to our goal weight, we can't eat as few calories as we could when we had more to lose and continue to lose weight. At least that was my personal experience. I'd start by eating back half of your exercise calories on a regular basis and see if that doesn't help you.
ETA: You're about the same height as me and have a similar goal. Really, try eating more and I'm betting you'll start seeing results again.
Thanks! Its so tough since I am so dedicated and I'm just not at the size/look/shape I want! I will try eating the exercise calories, even though it will be super tough since I think that since I just burned it I shouldn't eat it back LOL!0 -
If you're still getting smaller you need to re-evaluate your dependence on the number the scale is saying.
:flowerforyou:
I don't depend on it, I just know what I want to look like and what I'm not looking like. I have a very large stomach that is not sizing down and a scale thats not moving, but jeans that fit a month ago not fitting today. Its frustrating when I have followed a serious strategic plan for 6 months and now its just not showing off any more results!0 -
If you're still getting smaller you need to re-evaluate your dependence on the number the scale is saying.
:flowerforyou:
^^^^^^^^^
THIS!!
We can so easily get caught up in what the scale says while it is an indicator of progress, it is not the most useful one. Get out a measuring tape and take your measurements. If they are going down, even if you are not losing weigh, you are losing fat. For that matter the more important measures for health are things like your waist to height ratio, not your weight. The biggest problem with using weight alone to measure progress is that there are a whole host of things that can cause fluctuation in weight that have nothing to do with putting fat on. I can put on 5 or more pounds just by eating high sodium meals for a few days, but it is all water weight.0 -
If you're still getting smaller you need to re-evaluate your dependence on the number the scale is saying.
:flowerforyou:
I don't depend on it, I just know what I want to look like and what I'm not looking like. I have a very large stomach that is not sizing down and a scale thats not moving, but jeans that fit a month ago not fitting today. Its frustrating when I have followed a serious strategic plan for 6 months and now its just not showing off any more results!
Obviously if your jeans are getting looser you are showing results, just not where you want them. Just so you know, that is very normal. You can't spot reduce, and your body will choose where it wants to take the fat off. I know in my journey that has led to so rather odd looking shapes due to a lot of fat coming off one place but not another. Know this though, if the fat is coming off it will eventually come off even on your belly. The general consensus, although I have not found hard research on it, is that where you put on fat first will be where it comes off last. This is probably what is happening to you, but if stuff is getting loose you are losing fat no matter what the scale says.0 -
If you're still getting smaller you need to re-evaluate your dependence on the number the scale is saying.
:flowerforyou:
I don't depend on it, I just know what I want to look like and what I'm not looking like. I have a very large stomach that is not sizing down and a scale thats not moving, but jeans that fit a month ago not fitting today. Its frustrating when I have followed a serious strategic plan for 6 months and now its just not showing off any more results!
Obviously if your jeans are getting looser you are showing results, just not where you want them. Just so you know, that is very normal. You can't spot reduce, and your body will choose where it wants to take the fat off. I know in my journey that has led to so rather odd looking shapes due to a lot of fat coming off one place but not another. Know this though, if the fat is coming off it will eventually come off even on your belly. The general consensus, although I have not found hard research on it, is that where you put on fat first will be where it comes off last. This is probably what is happening to you, but if stuff is getting loose you are losing fat no matter what the scale says.
thanks, its frustrating to say the least. but just have to keep pushing thru I guess!
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Try not losing for 6 months, that sucks!
Thats is what I'm working on now. I've only lost 2.5 lbs in 4 months. MFP set to 1.5 loss per week and going to gym 4-5 days a week. This bites.0 -
I didn't believe it (much) when people kept telling me I wasn't eating enough and that was the reason I wasn't losing weight. After 5 weeks of dieting and working out at least 4x a week, I hadn't lost any weight and was so frustrated I wanted to give up!
I started eating a bit more, kept up my exercise and voila - I haven't weighed myself, but just in the last week and a half, I feel like I'm digesting my food better, have more energy and --- the same pants I was wearing then are now bagging on me! I will wait until this weekend to see if there is any movement on the scale, but I'm definitely smaller and have more tone!
So seems like it was two things for me: 1) I wasn't eating enough and 2) I was developing muscle which is denser
Don't know if this is you too, but give it a try!
Good luck --
PS - I'm also 5'3 and started out at 137 lbs -- don't know what I am now but my goal is/was 1250 -
Try not losing for 6 months, that sucks!
Thats is what I'm working on now. I've only lost 2.5 lbs in 4 months. MFP set to 1.5 loss per week and going to gym 4-5 days a week. This bites.
Try only having loss 14 lbs since the last week in Oct 2010. Granted I took 2 months off from diet/exercise and gained 3 lbs back. I'm finally back to where I was from my May/June break. I had one month of -6 lbs by changing gyms. So that is 7 lbs loss over a period of 9 months. The good news is my seasonal job I worked last Oct where I bought bigger pants are too big.0 -
If you've been eating low calorie faithfully for more than 2-3 months, eat at maintenance level for a week or so and then go back to it. Your hormones, leptin etc need to reset. Try not losing for 6 months, that sucks!
I haven't lost weight going on 5 months now... so I feel you on that. Sigh...0 -
Thanks for all the helpful hints guys, but I'm so frustrated. Today marks one month of no weight loss!!
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