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Started By
Message
Plateau, what are the options?
Posted on 11/16/23 at 10:19 pm
Posted on 11/16/23 at 10:19 pm
So recently I've reached a plateau in my weight loss. I've increased my weight from my daily exercises, I've tried cutting calories, however over the last 3 months I've stayed within 5lbs of where I started.
I have my "cheat" days once a week where I go and eat/drink what I want but I'm starting to feel as though I can't find even when counting my calories, exercising, and doing what I'm told
I have my "cheat" days once a week where I go and eat/drink what I want but I'm starting to feel as though I can't find even when counting my calories, exercising, and doing what I'm told
Posted on 11/17/23 at 5:38 am to Falco
quote:
I've tried cutting calories,
Cut more of them.
Or increase exercise.
If you eat less calories than you burn you will lose weight.
Posted on 11/17/23 at 5:48 am to Falco
Try cheat hours (like 3-9pm) vs a cheat day, if your really must cheat. Alcohol can really derail weight loss, what’s that look like?
Add in more walks. Just random 10min walks even at work.
Try mixing up your macros carb/fat ratio.
Posted on 11/17/23 at 7:36 am to Falco
quote:
over the last 3 months
How long have you been cutting and how much are you eating? You might need to build your maintenance calories back up a bit. Slowly add in more calories while maintaining the same weight for a few months. Nothing wrong with holding steady for a while and losing more weight later. It'll actually make it easier to keep it off long term
Ex if you're eating 2000 calories and not losing weight slowly add a few calories each week while being careful not to increase to the point that you're gaining your weight back (a couple lbs is ok). Maybe you get up to around 2500 calories and then you're able to lose weight at 2200 again
This post was edited on 11/17/23 at 7:41 am
Posted on 11/17/23 at 8:55 am to Falco
Be more strict. It’s as simple as that really at this point.
Other strategies…assuming you are tracking everything and lifting progressively
1) up protein by 50g in place of carb or fat calories
2) add extra 2k steps
3) add 10min hard conditioning. Start at 1x per week, add up to 3 as needed
4) lower calories
5) add more fasted walking( fasted is not really important, it’s the act of doing first thing in the morning that matters)
Other strategies…assuming you are tracking everything and lifting progressively
1) up protein by 50g in place of carb or fat calories
2) add extra 2k steps
3) add 10min hard conditioning. Start at 1x per week, add up to 3 as needed
4) lower calories
5) add more fasted walking( fasted is not really important, it’s the act of doing first thing in the morning that matters)
Posted on 11/17/23 at 1:19 pm to Falco
As you lose weight (fat) your calorie burned per activity is going to go down little bit. it'll take a little more effort to what felt like an equivalent caloric output at higher weight levels. Your body is going to make other adjustments as well.
So its good you recognized this. You need to sit down and recalculate your caloric needs, and required daily output of calories to reach your desired goal. a 100 calorie change per day might not seem like much but could mean the difference between slow loss, no loss, or slow gain.
Don't do cheat days, do cheat meals. an entire cheat day could literally washout an entire week of work on weight loss.
i am very much a numbers man and always advocate after every 2-3 months you should be redoing your metabolic need calculations and check your calorie tracking to make sure youre on point.
So its good you recognized this. You need to sit down and recalculate your caloric needs, and required daily output of calories to reach your desired goal. a 100 calorie change per day might not seem like much but could mean the difference between slow loss, no loss, or slow gain.
Don't do cheat days, do cheat meals. an entire cheat day could literally washout an entire week of work on weight loss.
i am very much a numbers man and always advocate after every 2-3 months you should be redoing your metabolic need calculations and check your calorie tracking to make sure youre on point.
Posted on 11/17/23 at 7:58 pm to Falco
Agree with the two posters above. Also consider see seeing your doctor for a checkup and at least having your thyroid and T levels checked
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