Well, it seems that I have hit a plateau and can't seem to hit my 20 lbs
lost. I haven't lost weight in 3 weeks and I'm eating 1800 cals a day
and walking on the treadmill 5 days a week for 45 minutes.
Does anyone have any tips on how to get things moving again?
It's quite frustrating and I don't know what to do at this point...
Start adding in resistance training, decrease calories SLIGHTLY, try to start running/jogging a bit, or a combination of all three. If you keep doing what you've always done, you'll keep getting what you've always gotten.
I would certainly agree with resistance training and perhaps adding in some more activity.
As far as reducing calories ... I would be more concerned with making sure you're accurate on your calories. It is difficult to believe that you would not be losing fat at your size with 1800 calories a day. 3 weeks could very easily just be water retention.
I'm not against lowering calories - far from it. I don't believe though that 1800 calories would be maintinence level.
I totally agree, John - I don't think 1800 would be at a maintenance level. I find it really odd that I would reach a plateau already. I'm not sure it would be water retention - I drink 12 cups of water a day. I will go ahead and try some resistance training as well as walking. But like I said, with the combination of low cal (at my weight) and all my walking, I'm really wondering why my loss has stopped at this point. Color me confused.
I would switch up your routine a bit. Try adding the elliptical in and maybe some weights a few times a week. Weights usually help me. Also, where are your calories coming from? Are you eating fresh? Watch your sodium intake, especially from diet soda and prepackaged food.
No, really, it could be water retention. Keep doing what you are doing and be patient! Maybe tweak your ratios of protein to carbs if you like but if you truly are eating 1800, you are losing fat. I have a 2-3 week "stall" every month but I stick with it and I drop a pound a day for 3-4 days when it passes.
I sometimes find that calorie cycling can be helpful because it's another way of switching things up. You can make sure you're averaging 1800 calories a day but have 1500 calories one day and then maybe 2100 another day and then maybe 1800 another day and so on. I also think that surprising your body with a different kind of workout can do it too. If your'e counting accurately though and doing what you're doing, you might consider taking a break from weighing in....maybe a couple of weeks? Just a thought. Best of luck to you!
I agree w what everyone else has posted. I also have my best losses when I quit eating after 7pm and do something physical after I stop eating - this could be a family walk, a quick vacuuming session or a short Jillian session. I know my tip goes against conventional dieting wisdom and yet, it works for me!
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