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Plateaus suck - please help

alikat42
alikat42 Posts: 213 Member
edited December 2024 in Health and Weight Loss
So, I'm deeply frustrated with my progress recently.

Background: started MFP at the new year weighing 190 (38% body fat). By the beginning of April I was down to 160 (27% body fat). I accomplished this by netting about 1400 calories a day. I did cardio for 30 minutes a day, 6 days a week, plus lifted weights for 45 minutes to an hour 3 days a week.

Now, I haven't lost an ounce, an inch, or a percent in almost 2 months. A month ago, I used the fat2fit ratio to up my calories to a gross of 2277 (not eating exercise calories, except to stay above BMR occasionally). No change. I've sought advice from a few sources on MFP, all of whom recommended that I completely stop doing cardio. 3 days a week, I run. I don't consider it an option to stop running. I get a lot of joy from running and don't want to give that up. I would be willing to stop the cardio that I do on lift days (typically ARC machine or the stationary bike) although I don't truly understand by what mechanism that would help my weight loss.

What can/should I do to bust this plateau? I would like to lose about 15 more pounds and/or 4ish% body fat.

Replies

  • alikat42
    alikat42 Posts: 213 Member
    Anyone?
  • ChrissiesGettingHealthy
    ChrissiesGettingHealthy Posts: 117
    What is the fat2fit ratio? From my experience ..depending on how much your burning you may be eating too many calories?
  • btb079
    btb079 Posts: 56 Member
    I am in the same spot. I was eating 1350 and have been stick for the last 6 weeks. I increased my calories to 1750 and now I will wait to see what happens. You may want to try this calculator http://scoobysworkshop.com/calorie-calculator/ I found it to be the best thus far.

    I guess I just would say, stick with it. Have you checked out the group Eat More to Weigh Less? TONS of good information out there!
  • IveLanded
    IveLanded Posts: 797 Member
    We have VERY similar stats and I had the exact same thing happen to me too. My SW was 186, I'm plateau'd around 157, and I was netting 1200 a day. I also run 3-4 days a week and do a mix of cardio and conditioning work outs through the week.

    After looking into all that BMR/TDEE stuff, reading up here........I did two things:
    1) I raised my calories but NOT to the super high end. I only went up about 300....my goal now is a net of about 1550.
    2) I went back to basics and cut my diet back to super low fat/low sugar.

    I broke the plateau and dropped 3lbs in a week, thank goodness.

    I see the benefit of raising your calories, but in reading and just in knowing my body, I personally felt like raising my calories almost 1000 in one bump might set me back. I saw folks here her had that problem of gaining when the raised calories and I honestly just didn't feel like dealing with that set back, so I chose to bump gradually. I think I chose ok since my weight loss is back on track again. I figure when I hit the next plateau, it will be time for an increase again. But for me...a small increase in calories is what kicked me out of the plateau stage.

    p.s.
    I started w 34% body fat and am down to 24%.
  • alikat42
    alikat42 Posts: 213 Member
    Apparently, I just needed to complain a little to break my plateau. I'm down 1.6 lbs as of this morning!
This discussion has been closed.

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