Beginning to get frustrated and concerned...
 

I have hit a weight loss stall that is really starting to bug me! I currently weigh 286 and I am 5'7, I have been hitting my calorie range between 1300-1500 with some days being at the low end and some being at the high end. I have stopped eating anything after 7pm and I am walking at 3.5 on the treadmill for 20 minutes in the morning and yesterday started Jillian Micheals 30 Day shred in the afternoons. I am 27 years old and have slowly gained this weight over the last 3 years after having my son...before that I was very active and within my healthy weight range. I do not understand why I am stalling so early in my weight loss?? I am going to list what is a usual day for me

Drink 20oz water
Walk on treadmill
Eat breakfast: 1cup bran flakes, 1/2 cup skim milk, 2 hard boild egg whites
Snack: 1 apple and 1oz cheddar cheese
Lunch: 2slice whole wheat bread, tuna w/ 1tbls mircle whip, 1 large carrott and 1 large cucumber
Snack: 100 calorie popcorn
Afternoon exercise: currently JM20DS before that was treadmill again
Dinner: Usually about 500 calories with it usually consisting of lean meat or protein and steamed veggies with some type of carb.
By the end of the day I have drank about 80oz water with calorie free flavoring added to each bottle.

ANY help tweeking my plan for better results would be very much appreciated!!

Ummm ... I'll try ...

BTW how long have you been stalled? Are you just being impatient? I always am.

I'd trade the popcorn for a protein shake and add a leafy salad with a few nuts in it.

I think you are eating way to few calories - use a calorie calculator. I plugged in your height, age and weight along with a moderate exercise level. To lose 2 pounds per week it indicates you should eat 2766 calories per day.

Too few calories can make your body think it is starving so it holds on to itself - not willing to give anything up.

I too stalled early on - I upped my calories and weight started falling off.

Give it a try as hard as it is to comprehend when it is a new idea.

Plateaus are so hard to deal with. I've gone over a month without a weight loss but then BOOM I'll drop a few lbs. Dont get discouraged and don't give up! Keep in mind you are probably building up some muscle with your excercising so maybe that's what's keeping your numbers the same? Did you use a tape measure to get your measurements to keep track of the inches you've lost????

I'm sure some of the other folks here can assist you with tweaking your menu choices...I do low carb so I'd decrease the carbs and increase protein...but you have to do what's best for you and your body. Good luck!

I'll second the idea of taking your measurements, you may be losing inches even though the scale doesn't budge.

I'm also going to suggest that maybe you are eating too few calories. When I started my journey, at 274lbs, I was eating at least 1700 calories/day (34 points). Now, at 208, I am eating about 1400 calories/day (26 points), and the weigh is still coming off. I will say that I am on Weight Watchers, so I am not counting calories, for the most part, but I am still pretty aware of what I eat everyday.

Best of luck!

I agree. 1300-1500 calories seems way too low.

Another vote for the too few calories. You are very active! Play with your calories a bit, I wouldn't be surprised to see 2000 calories work very well for you with your activity level and weight.

I'd like to compliment you on your meal plan! Very well rounded. Looks like you are quite determined and motivated! Good for you!!

Thank you everyone!! I feel so much better after reading everyone's responses. I am going to take the jump and increase my calories over the next week or two and see if that doesn't help. I also want to try the protein shakes...does anyone have a favorite or a suggestion of what type?? I am not familar with protein shakes.

another vote for too few calories. sorry I don't have protein shake suggestions, I've never tried them before. I do however really like oodwalla's super protein drink, but its like 190 cals per serving so I rarley drink them.

have you had your thyroid level checked?

how long has your wieght been at a plateau?

For protein shakes, Designer Whey is pretty good for something that is easily found at any GNC or other health food store. My favorite protein powders though are actually the BSN Lean Dessert kind. I've tried the cinnamon roll and the banana bread flavors so far and they're very yummy. :) If you're wanting something that will readily mix with fruits and other ingredients, something in a chocolate or vanilla might be better.

Add me to the group who says you're not eating enough. At your weight and height and with the amount of exercise you're doing, 1300 calories simply isn't enough to sustain you. It's possible that your body is going into a "panic mode" or "survival mode" and you're going to stall until you give it more nutrients.

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Frustrated
 

Another option is to keep your calories in the 1500 range (1300 is too low if you're exercising, as it is below your basal metabolic rate, and thus you're not eating enough to sustain your necessary bodily functions much less providing fuel for activity) and eat a higher level of calories, say 2000-2200 every 4-5 days. Having a higher calorie day once a week isn't going to halt your progress, and it might just kickstart a loss. I've found that to be the case, where 2-3 days after a high calorie day, my weight will drop a few pounds. A lot of the books on weight loss/fat loss (e.g., Burn the Fat and Body for Life) suggest this kind of pattern to "trick" the body to prevent it for going into starvation mode.

You might also consider adding strength training to your exercise schedule 2-3x/week. It's important as you lose weight to try to build muscle or at least keep the muscle you have, as this will make it easier to keep off the weight. Building muscle can help break plateaus as well. Another idea is to mix up your exercise plan. When you do the same exercise routine all of the time, your body adapts and becomes more efficient, burning few calories. You need to shock your body so this doesn't happen. I like to mix up my exercise all of the time, so that my body doesn't get used to a routine. You might consider trying some other cardio-based routines, or kick your walking up a notch, or throw in some high-intensity interval training a few times a week.

Personally, I also find it harder to lose when I eat processed food that are high in sodium. You're menu looks good to me, but the popcorn, if it's microwave popcorn is probably high in sodium, which may lead to water retention. You might consider replacing the popcorn with a lower sodium snack. Lastly... I know a lot of people like and swear by protein powder, but IMO you can lose weight and build muscle quite well without protein powder. I know whey protein in more quickly absorbed, etc., but I would argue that the emphasis in the diet/weight loss/strength training communities on the use of protein powders is mostly a gimmick (hope I'm not opening a HUGE can of worms here) and unnecessary for most of us, who aren't planning on entering body building competitions.