plateaued?

I've had a quick look and there's quite a lot of processed foods, I'd recommend swapping some of those for fruits and veggies and maybe tracking your sodium. I never lose weight when I go over my sodium levels, not the same for everyone but that worked for me. Drinking water and loading up on potassium can help too but I tend to avoid it altogether now .:flowerforyou:

Hope that helps! xx

I've had a quick look and there's quite a lot of processed foods, I'd recommend swapping some of those for fruits and veggies and maybe tracking your sodium. I never lose weight when I go over my sodium levels, not the same for everyone but that worked for me. Drinking water and loading up on potassium can help too but I tend to avoid it altogether now .:flowerforyou:

Hope that helps! xx

^this^

One month does not a plateau make. Keep working hard and eating right. Change up your work outs and foods. Sucks about your kitchen. Adapt and overcome.

Wow, that is one of the most unhealthy diets I have ever seen on MFP (fast food, lack of fruit and veggies etc).

That being said weight loss is mainly cals in vs. cals out, but you are also probably retaining water with high sodium and low potassium.

How are you calculating calories burned? I am assuming you are over estimating your calories burned from exercise as moderate effort biking should not burn more than 10-12 cals/min. If you are using MFP estimates you are probably over estimating your burn by 10 to 40% for all activity.

I have plateaued too, but only for about 3 weeks. Can someone take a look at my diary too? Thanks!

Okay, I do not agree with the entire eating clean thing. I should note that I bike, eat Fun Dip, like my mochas, and will NEVER give up my wine.

SO.... assuming you are much like me and like the food you eat (because I totally love the food you're eating...), let's approach this differently.

I calculated my BMR and TDEE. My BMR is 1,420, TDEE is 1,883. I do not eat over my TDEE as a general rule (although I will. Max of once a week. Without that "cheat" I would be a miserable person.)

I do bike. IF I bike, I might eat a few extra hundred calories but that is it. I'm not sure how you are calculating your burn from the bike rides, but I would say try to eat only half of your exercise calories back max.

Try to think of it in overall deficit terms. I aim for a 3,500 calorie deficit a week. That said, I'm only about 12 pounds from goal weight (and weight isn't that serious to me.... I'm judging more on pants size), so I'm okay with not losing a ton of weight.

I think that sometimes looking at your weekly numbers is easier than your daily numbers. I'll go over one day if I was under the day before. But I consider my BMR to my TDEE a floating range of what I can eat.

I know other people can be totally condescending, but honestly, you can eat the food you want to and manage it, and you will not suffer. It's a slower path than cutting calories, eating clean, etc., but that's okay with me. I'm happy with what I do. That's what matters!

WATER, WATER AND MORE WATER, and just when you think youve had enough drink more! I had also pleatued and didnt loose much at all for the whole month of May.. I added calories, decreased my calories, stepped up my excercising etc and nothing worked. So this week I decided NOT to eat back my workout calories and drink a ton of more water and Im down 9 pounds in one week!! I know most of it was extra water weight but I can definitly feel the difference!!...

I would highly recommend checking out the group here on MFP -- Eat More to Weigh Less. They have articles on plateaus, why are bodies hit them and how to move beyond them. They also provide a lot of great information on BMR, TDEE, etc which explains a lot about how our bodies work.

I have considered changing the goal to 1.5# instead of 2#/wk but I wanted to get a bit lower first. My goal still sits at just over 1650, most of what i had seen of the whole EMWL group were people that had been given goals closer to 1200.

Hey there,

Kiki and I are the Admins for the EM2WL group and we have never told anyone to eat 1200...we suggest calculating your TDEE based on your correct activity level (which many underestimate which is why I say "correct") and then taking a small cut from there...15% max. As a matter of fact if we can persuade past VLCDs to do a full metabolic reset we sure do. :flowerforyou:

Please feel free to join and take a look at the stickies..you won't find a word on eating 1200 calories...lol.

Your exercise is great. BUT you eat like a teenager. ( I didn't check your age) Sorry you don't have a kitchen, but there has to be a way. Keep up those fantastic work outs and make a big effort to get something green into you. Even a bagged salad would be better.

I just broke a plateau by eating maintenance for a few weeks the bringing down my calories 15%

SWEET!

Have you ever heard the saying: "You are what you eat." That's your hold-up. Not having a kitchen is no excuse. I went without one for six months and still ate healthy. How many dishes get dirty making tuna for lunch? Or a pre-bagged salad? Or eggs? Instead of finding an excuse for not eating correclty, you need to look for an excuse to eat right. I.E. "If I make a 100% whole wheat sandwhich with fat free/low fat turkey breast, lettuce, tomato, and mustard then the only dirty dishes is a knife and a cutting board." And you seriously ate 5 pizza slices....come on man. Just because you can get the numbers to line up on the chart does not mean you are eating right.

It comes down to your daily choices. You either choose to eat right or not. You have to eat 5 times a day like clock work to speed up and maitain your metabolism. Also I would cut out all of the gatorades you are drinking and replace them with water. I drink 7-10 16.9 oz bottles every day. I would look into drinking one gatorade on the long bike rides, and maybe a recovery drink or 8 oz of chocolate milk after a good workout. Also add some unsalted nuts, fresh fruit, and fresh veggies into your diet. Dinner needs atleast 1 serving of green veggies or potatoes for potassium.