First...you are on track with your weight loss. The average human gains 10-15 pounds a year if they do NOTHING (no change in diet or activity level.) In contrast, we can lose between 0.5 pounds and 2 pounds a week by simply adjusting those two areas (an not using any gimmicks or quick weight loss plans.) So, that means you are looking at 26 to 104 pounds a year that can be lost. That means we CAN lose much faster than we gain...it also means you fall in this average range considering you are losing roughly 1 pound a week. Remember, weight loss is NOT linear. You are going to have weeks were you gain a pound or two, weeks where you drop 3 or 4 pounds, weeks where you don't move, and then weeks where you are losing your average. The thing is...how does it balance out in the end?
In addition, our bodies are insanely adaptive. We tend to hit plateaus around after several months of dieting as our bodies adjust to the new caloric intake and output (exercise.) It may take weeks or months to budge from those plateaus (mine took 6 weeks.) And every couple of months, we hit another one. It is our bodies adjusting. We NEED those adjustments...its our bodies way of reorganizing how it burns calories, where it stores fat, and where to trim inches. If we didn't hit those plateaus, we would end up in a world of pain and fatigue. Think of it as your metabolism is "napping" from an intense day at the zoo. It is recharging.
Now, are you only looking at the scale? If so, then I have good news for you...when you stall out on the scale you do NOT stall out on the tape measure if you are staying on plan. Take up the tape measure and start looking for yourself. For example, I gained 3 pounds since the first of this month...but I have lost 5 inches overall. Join my
challenge and keep track yourself...you'll be amazed
Now, in regards to your diet...how often do you meet with your nutritionist? I meet with mine twice a month. Often times, our diets have to be adjusted to maintain weight loss. Since I started my journey, I have had to change my plan no less then 4 times. Your nutritionist will know best how to do this. Remember, as you lose weight or increase activity, your BMR changes, as does your caloric needs. Also remember that if you are insanely active, which you are, your protein requirements are going to be as high as 1.5 times more than the average person! Does your nutritionist know how much you weigh now and how much activity you do now oppossed to when you first visited him/her?
A rule of thumb for caloric intake is this -
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
•If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
•If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
•If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
•If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
•If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level.
That means, if your BMR is correct at 1825, and we are being modest and saying your moderately active, you should be getting between 1828 and 2328 calories a day for weight loss. Since you are female, aim for the lower of the numbers.
Also, you said you gained after upping your caloric intake by 400 a day. Never make that big of a jump unless you want a gain. Where as it may jump start your metabolism (my doctor has had me do this twice now) it does cause a brief gain. If you drop back down, you SHOULD see a loss rather quickly (I have both times.) If you are going to increase your caloric intake but not change your activity level, do it by 100 extra a day instead of 400. Remember, 3500 calories is all you need to lose or gain a pound.
But mostly:
-Expect regular plateaus every several of months that can last for a few weeks or months
-Step off the scale when you hit a plateau...it will only derail you if you focus on that number
-Take up your tape measure
Don't give up. You are doing great