How to break a plateau?
 

I’ve had a weight loss plateau for almost two months now! About two months ago I started exercising less (I went from seven times a week to about three) and started eating more (about 2,200 most days, rather than 1800-1900 that I usually eat.) From then on I just stopped losing weight… completely…

I kept gaining and losing the same two pounds over and over for weeks. Yet, technically, I was still at a deficit of about 300-500 a day so I should have been losing still.

For the past three weeks I’ve been a lot better - I’m back to exercising six or seven times a week and I’m sticking to 1900 calories most days. I’m trying to eat better in general, although I have had a few treats (but counted them in.) However, for the past three weeks I’m STILL not losing anything. I still have a good 30lbs to lose, so it’s not like I’m particularly near my goal.

It feels like this plateau will never end! I could have easily lost 8lbs or more by now, but as things stand I’ve been stuck at 186lb for what feels like forever! How can I break this? There’s no point in lowering my deficit because I’ve already tried that and lost nothing (in fact, my weight went up by a few lbs whilst eating at a 300 deficit.)

Should I try eating totally clean for the week? I have increased my water intake this week, which I hadn’t been doing before.

Hmm, consider adding weight lifting into the mix? You'll get beginner's gains (more weight loss) at the beginning, but it will definitely help.

Mixing up the type of exercise is a good idea. You should also watch your sodium intake.

A lot of "smaller" people just need less calories than the calorie counting programs say they need. For me to maintain at 140 I can eat no more than 1900 a day. I do best at around 1700-1800 unless I am moving constantly. I think it's time for you to reduce your caloric intake by about 200-300 a day. Give it a shot for a week and see how it goes. Good luck on what ever you decide.

I agree with LoriBell. 1900 calories is a lot of food. And you mentioned that you were doing that *most days*. Not sure what you're doing the other days. I would be gaining and gaining quickly at that level.

I think you definitely need to take that down a bunch. Do that, be consistent with it and I'm pretty sure you'll have that scale moving quickly back down.

And when you do take down those calories, it may be a good time to scale back on the *treats* and eat more satiating, filling and voluminous foods so that you won't be hungry or *muchie*, *snack-y* or craving.

You haven't been on a plateau for 2 months. By your own admission, you stopped exercising as much and started eating more until 3 weeks ago.

So really, there's been no change for 3 weeks. It can take 4-6 weeks to really see changes. Are you going by 10-12x body weight for weight loss? I would go for 10x (1800) and you may have to drop from there. Perhaps 1700. But I would still give it a few weeks.

I agree with the above posters. I am a fan of losing at the highest calorie level possible then gradually tapering it down; however, when you start stalling, that means its time to start lowering your intake. I know, for myself, I was losing on about 1600 calories at your weight level, with the occasional 1800-1900 calorie day. Stalls can be so frustrating but you will get through this :hug: I would suggest lowering your calories to 1700, trying to exercise 3-5 times a week and sticking to it for a solid month. I bet things will start moving for you again ;)

Agreed with the others. I am about your weight and while I was losing steadily (slowly but surely) at 1700 calories, I had to drop my calories and up my burn in order to keep losing weight once I hit the 180s. Uh, it took me ~6 weeks to figure out that apparently 1700 calories is my maintenance level at 180something. But once I did and stated moving more and eating less, my weight loss picked right back up again.