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Started By
Message
How to Break Through 2-Year Plateau
Posted on 2/28/24 at 11:35 am
Posted on 2/28/24 at 11:35 am
I have been stuck in a weight loss plateau for about 2 years now. I have been doing a good amount of reading on the H&F board and am looking for some advice on how to break through and move forward on weight loss.
Background
I’m in my late 30s and, like a lot of people, gained a ton of weight during COVID (little exercise, lots of driveway drinking, etc). In 2020 I hit my peak of 230 lbs and decided that was enough. I got back into running and doing some cardio programs and managed to drop about 20 lbs over the course of just about 2 years.
Now, I hover around 210 and have been for the past 2 years. I’ve tried tweaking exercise amounts/types and calorie intake, but nothing seems to work. I am eating approx. 2,000 calories per day with an avg 175g protein. I have cut out fast food and most red meat, alcohol is once a week happy hours with the guys (3-4 beers), and rarely have a Coke Zero (maybe once per month). I log and track everything obsessively and nearly each week I am slightly under or at my weekly caloric goal.
Here is some additional info:
Biometrics
Height: 5’11”
Weight: 210 avg
Body Fat: 25.8%
Caloric Info
TDEE Mainenance Calories per Day: 2,933 / 20,534 per Week
MyFitnessPal Calorie Goal: 2,000 Calories per Day / 14,000 per Week
Protein Goal: 160-200g per Day
Current Fitness
Running: average 20 miles a week
Weights: lifting about 3-4 days per week, 30 min per workout
Daily Steps: 10,000+ per day
Any thoughts on how to break through this plateau?
Also, the TDEE Mainintenace Calories of 2,933 seems excessively high -- if I'm eating 2,000 calories and keeping steady now, I would be huge if I ate 3,000 calories a day.
Background
I’m in my late 30s and, like a lot of people, gained a ton of weight during COVID (little exercise, lots of driveway drinking, etc). In 2020 I hit my peak of 230 lbs and decided that was enough. I got back into running and doing some cardio programs and managed to drop about 20 lbs over the course of just about 2 years.
Now, I hover around 210 and have been for the past 2 years. I’ve tried tweaking exercise amounts/types and calorie intake, but nothing seems to work. I am eating approx. 2,000 calories per day with an avg 175g protein. I have cut out fast food and most red meat, alcohol is once a week happy hours with the guys (3-4 beers), and rarely have a Coke Zero (maybe once per month). I log and track everything obsessively and nearly each week I am slightly under or at my weekly caloric goal.
Here is some additional info:
Biometrics
Height: 5’11”
Weight: 210 avg
Body Fat: 25.8%
Caloric Info
TDEE Mainenance Calories per Day: 2,933 / 20,534 per Week
MyFitnessPal Calorie Goal: 2,000 Calories per Day / 14,000 per Week
Protein Goal: 160-200g per Day
Current Fitness
Running: average 20 miles a week
Weights: lifting about 3-4 days per week, 30 min per workout
Daily Steps: 10,000+ per day
Any thoughts on how to break through this plateau?
Also, the TDEE Mainintenace Calories of 2,933 seems excessively high -- if I'm eating 2,000 calories and keeping steady now, I would be huge if I ate 3,000 calories a day.
This post was edited on 2/28/24 at 11:49 am
9
Posted on 2/28/24 at 11:38 am to FearTheFish
quote:
Also, the TDEE Mainintenace Calories of 2,933 seems excessively high -- if I'm eating 2,000 calories and keeping steady now, I would be huge if I ate 3,000 calories a day.
Yeah that doesn't sound right at all
I'd shave off 200 calories a day for a month to see if it makes a difference
Posted on 2/28/24 at 11:44 am to Powerman
quote:
Yeah that doesn't sound right at all
I'd shave off 200 calories a day for a month to see if it makes a difference
If I select "Light Exercise" in TDEE, the recommendation for maintenance is 2,602. If I'm eating 2,000 calories a day, I'm already 600 under the daily maintenance goal.
This post was edited on 2/28/24 at 11:45 am
Posted on 2/28/24 at 12:09 pm to FearTheFish
Don't worry about what any online calculator tells you. The scale tells you if you are operating at maintenance or not.
You need to eat less or move more. In your circumstance, and with most people, I'd definitely recommend to eat less as it's much easier on the body.
You need to eat less or move more. In your circumstance, and with most people, I'd definitely recommend to eat less as it's much easier on the body.
This post was edited on 2/28/24 at 12:11 pm
Posted on 2/28/24 at 12:09 pm to FearTheFish
stop doing all that stupid arse running....lift weights with the priority of getting stronger using a proper program and lower the calories some
you are running 20 mils per week and are 25%+ bodyfat.....maybe, just maybe what you are doing doesnt work.
you are running 20 mils per week and are 25%+ bodyfat.....maybe, just maybe what you are doing doesnt work.
Posted on 2/28/24 at 12:11 pm to FearTheFish
always select sedentary then you use the scale to adjust week to week. the calculators are not perfect. the scale, weighing everyday, and taking the average is how you tell if you are consistently in a deficit.
cut all that bullshite running out if your goal is to look better. Do sprints, carry heavy shite and push/pull heavy shite if you want to do cardio.
cut all that bullshite running out if your goal is to look better. Do sprints, carry heavy shite and push/pull heavy shite if you want to do cardio.
Posted on 2/28/24 at 12:26 pm to FearTheFish
Reverse diet. Might not be eating enough with all that activity and your metabolism has slowed to a crawl. Change something, carb cycle, psmf, cut running in half or double it, incline treadmill, something.
Posted on 2/28/24 at 12:38 pm to lsu777
quote:
always select sedentary then you use the scale to adjust week to week. the calculators are not perfect. the scale, weighing everyday, and taking the average is how you tell if you are consistently in a deficit.
Took me a while for my stubborn arse to learn this lesson but it's simple and easy advice that works
Posted on 2/28/24 at 12:55 pm to lsu777
Muscle is the best fat burner...
Posted on 2/28/24 at 2:34 pm to lsu777
quote:Boy, nothing gets past you Inspector Gadget.
maybe, just maybe what you are doing doesnt work
Why do you think I started this thread? Did you even read?
Posted on 2/28/24 at 2:43 pm to FearTheFish
quote:
Boy, nothing gets past you Inspector Gadget.
Why do you think I started this thread? Did you even read?
well damn, took you 2 years to realize? not being an arse, promise
stop all that running shite, good for nothing but bad knees and being skinny fat. do sprints or strong man cardio or 10min of hard af conditioning if you must.
lift, walk, eat in a deficit and eat shite loads of protein
Posted on 2/28/24 at 2:44 pm to FearTheFish
Being a dick on here will get you less help.
That said… no way your maintenance is 2900 a day.
If you’re eating 2000 a day and not losing you have two options:
1) burn more calories each day
2) eat less calories each day
*if your protein is high that’s most important.
That said… no way your maintenance is 2900 a day.
If you’re eating 2000 a day and not losing you have two options:
1) burn more calories each day
2) eat less calories each day
*if your protein is high that’s most important.
This post was edited on 2/28/24 at 2:46 pm
Posted on 2/28/24 at 2:50 pm to FearTheFish
I am 5' 10" and I do this
and I weigh 30lbs less than you.
You arent tracking calories correctly and are eating more than you think.
quote:
Running: average 20 miles a week
Weights: lifting about 3 days per week, 50 min per workout
Daily Steps: 10,000+ per day
quote:
MyFitnessPal Calorie Goal: 2,000 Calories per Day / 14,000 per Week
Protein Goal: 160-170g per Day
and I weigh 30lbs less than you.
You arent tracking calories correctly and are eating more than you think.
Posted on 2/28/24 at 2:57 pm to idontyield
quote:That was very helpful -- thank you!
idontyield
Posted on 2/29/24 at 3:07 pm to FearTheFish
The truth is you arent eating 2000 calories every day. If you were at your size and activity level, youd be shedding weight quickly.
I think you probably need to honestly evaluate your diet and count your calories. If you are really prioritizing losing weight, the 3-4 beers(which is probably more) needs to become 1 splash of scotch...or better yet a diet coke.
Your protein seems fine but there is no reason to cut red meat unless you have some sort of specific health condition.
Ill take your activity level at your word, as you really have no reason to lie about that here. I think the main culprit is you are underestimating your weekly calories. You should not even be attempting to go under 2000 calories really. Id shoot for ~15000 calories a week.
I think you probably need to honestly evaluate your diet and count your calories. If you are really prioritizing losing weight, the 3-4 beers(which is probably more) needs to become 1 splash of scotch...or better yet a diet coke.
Your protein seems fine but there is no reason to cut red meat unless you have some sort of specific health condition.
Ill take your activity level at your word, as you really have no reason to lie about that here. I think the main culprit is you are underestimating your weekly calories. You should not even be attempting to go under 2000 calories really. Id shoot for ~15000 calories a week.
Posted on 2/29/24 at 3:11 pm to lsu777
quote:
stop doing all that stupid arse running....lift weights with the priority of getting stronger using a proper program and lower the calories some
I second this...the running is probably just making you more hungry. Try 30 min to an hour of just walking instead. I just work that into my workout as my rest time.
Posted on 2/29/24 at 4:12 pm to scottydoesntknow
All fair points. I've been making some changes to what I have been cooking and am going to try changing up how I meal plan. I try to overestimate in MFP but perhaps that is not the case.
Regarding the running, I actually enjoy it (helps me clear my head) and I enjoy my run group and doing half marathons. Weights have never been interesting to me, but I have come to accept their importance and am trying to stick to a new weightlifting routine.
Regarding the running, I actually enjoy it (helps me clear my head) and I enjoy my run group and doing half marathons. Weights have never been interesting to me, but I have come to accept their importance and am trying to stick to a new weightlifting routine.
Posted on 2/29/24 at 4:22 pm to FearTheFish
quote:
Regarding the running, I actually enjoy it (helps me clear my head) and I enjoy my run group and doing half marathons. Weights have never been interesting to me, but I have come to accept their importance and am trying to stick to a new weightlifting routine.
If you really love it and it is therapeutic for you theres no reason to cut that. A select few are just wired this way. If I could make a suggestion, look into calisthenics. A good resource is Kboges on youtube.
Posted on 2/29/24 at 4:24 pm to scottydoesntknow
quote:Awesome! Thanks!
look into calisthenics. A good resource is Kboges on youtube
Posted on 2/29/24 at 5:34 pm to FearTheFish
Your running is probably using calories from the wrong metabolic source. If you are running hard and fast enough you are breathing heavy enough it would be difficult to carry on a conversation without struggling for breath then your body is anaerobic and burning stored muscle glycogen. Then when you get through running your brain signals your body to replenish the stored muscle glycogen and you feel hungry.
You need to be running below your lactate threshold. At that point where your body is mostly using oxidized fat for fuel. Running at this pace will feel very easy, almost like you aren't even working out.
LINK /
I don't know how your maintenance calories were calculated but when I started at 206lbs my target for weight loss was closer to 1500. Sub 1500 calories and lots of Zone 2 cycling had the weight coming off 1-2lbs a week on average. I cycle a lot so I would fuel for hard rides before the ride. But Zone 2 fat burning rides I didn't factor into my calorie count.
You need to be running below your lactate threshold. At that point where your body is mostly using oxidized fat for fuel. Running at this pace will feel very easy, almost like you aren't even working out.
LINK /
I don't know how your maintenance calories were calculated but when I started at 206lbs my target for weight loss was closer to 1500. Sub 1500 calories and lots of Zone 2 cycling had the weight coming off 1-2lbs a week on average. I cycle a lot so I would fuel for hard rides before the ride. But Zone 2 fat burning rides I didn't factor into my calorie count.
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