[Autumn Gold]

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.

[elleohelle]

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.

[pinkpolkadotpup]

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

[Lori Bell]

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.

[rockinrobin]

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.

[sacha]

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.

[sweetnlow28]

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 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

[hhichick]

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.