how to overcome weight loss plateau reddit

Less of you means less calories needed. I bet you don't burn 3000 calories, calculations should not be trusted. In this situation, apparently a "reverse diet" can be used to restore metabolism to its pre-deficit state, as well as recovering hormone function. I have to change my expectations now to a more realistic mindset without overdoing everything to try to force myself to lose at the same pace as before. Close. Here are 8 simple steps you can take. I tell myself to look at the bigger picture and focus on my wins: haven't missed a day of food/water tracking, gaining confidence with workouts (I use Apple Fitness+), I went on a 1hr+ walk which I haven't done in years! I always see the most benefit and weight loss from doing hill sprint intervals or stair intervals where for example I try to average around 130 steps/min for five 2-minute intervals with less than a minute rest between. Which is why you should never trust those things. Simple science. As I build muscle will I still lose inches around my waist? Want to break through your weight loss plateau and lose those last few pounds? I think the lack of weight loss would not bother me as much if I could fit into smaller clothes. I myself use Fitbit as well and figured out after months of measuring that my burn rate is 15 lower than reported by Fitbit.... My bad! Perhaps it could work for you :). If you plateau for more than a few weeks (more than 2-3 weeks) or gain you are eating too much / not exercising enough. Weight loss diets can help you feel and look better than you ever have before. I’m 181cm and 80kg and burn 3000 on one of my PPL days, with a decent amount of walking or some cardio too. I weigh everything before packing my meals for the day to make sure i don't over/under eat. Calorie cycling. "If your body has become too used to your workout, your muscles won't work as hard, which means you will burn fewer calories during each workout. The amount of fat you can lose in a day is nothing compared to the amount your water weight can change, so being heavier in the morning does not mean you failed the previous day. If you're counting calories and the plan was previously working, you just have to be patient. Press J to jump to the feed. Posted by 6 years ago. Will get back on training next week. I am gaining and losing the same pound over and over, almost every other day. In this post by nschimmo, he explains why he weighs daily to see a trend and helps when feeling discouraged. I wouldn't advise upping your activity while on such a large deficit already- you could be asking for trouble. When you are a healthy weight, weight loss is slower. When that change occurs--specifically when you try to lose weight--your body does everything in its power to get you "back to normal." But since 2 months now, I don't see any result anymore. The key is not to get discouraged. I checked your approximate TDEE here and it estimates 1473 calories per day at a sedentary level of activity. Also, weight-lifting and strength-training increase muscle inflammation, especially for the first 6 weeks. Sherri is trying to lose weight but she shares that she has hit a plateau. I’d recommend trying intermittent fasting, where you only eat during a certain window of time. I wouldn't worry too much, about the numbers. Muscle repair and growth, water weight, etc. Recently posted on another sub about weight and body fat loss stall that stayed completely still no matter what I tried (if not sometimes creeping upwards, followed by even more desperate efforts to bring it down again). On the calculation, unless you have a very active work days (think construction work), 3000 cals is too much. Also 1.5kg per month is too slow. So, my opinion you probably burn around 2000-2100 with such slow rates of weight loss. The lower your body fat is the harder it becomes to lose weight. Fasting to Break a Plateau. Just a heads up this requires you to count calories, unless you can eyeball portions. According to my fitbit and the different websites i visited I burn around 3000 calories a day when I'm not training, which means I am on a 1,300 calories deficit/day. I’ve plateaued a few times and it’s usually due to dieting. First, … I do not really know anything about it, and found counting calories on MyFitnessPal to be super easy. The only thing I DON'T weigh is the green stuff (kale, brussel sprout, spinach, etc.). Would I have more success with keto? My coach made me start doing "light" cardio on the treadmill after each weightlifting session (20 minutes on the treadmill, 17% elevation at 7km/h). My body always adjusts and I really have to switch something up. I have also started zigzag dieting/zigzag calories. I agree. The plateau can be for a huge number of reasons. 3k per day when you are not training ? Earlier in this post I talked about “change” as unpleasant and uncomfortable. New comments cannot be posted and votes cannot be cast. Your shit is ass-backwards. My resting is around 2100, so I eat 1400-1500 on non-training days and around 2100 on gym days. That's 2800 deficit per week, so 400 a day. These tips are to help you break the plateau so you can start losing weight again. When people say they're losing 1lb/​500g or 2lbs/​1kg a week, this is an average; it does not mean that they're losing 1/7lbs​ a day seven days in a row, or even 1lb/​500g a week, week in and out. Good to know, I work in a fairly high-stress environment and usually work about 10-11 hours a day, mostly in a static position (desk job). Honestly, I'd say to just hang in there and trust the process. Eat fewer calories than tdee. Don’t Give Up! 3,000 calories on rest days? I don't know how to increase my activity anymore than I already have, working out 7 days a week and actually lifting weights is more than I have ever done in my life. Yep, I'm counting my calories indeed. I hit a bad plateau then and started lifting weights every other day. Don’t Skimp on Protein. If you’re on a weight loss plan and you feel you’ve hit a plateau, there are a few things you can do to overcome it and continue on your path to weight loss success: Record everything you eat and drink, to make tracking intake vs output easier Thanks in advance!! Looks like you're using new Reddit on an old browser. It seems OP would benefit more by doing some shorter high intensity exercises to lose weight as this would take less time and he already spends the majority of his time at work. On Sundays, Mondays, and Thursdays I eat 1528 calories; Tuesdays is 1222, Wednesdays is 1680, Fridays is 1375, and Saturdays is 1833. I am not sure how much impact body inflammation can have on a fat-loss diet. How to overcome a weight loss plateau. Taken together, these tips should help you push through the weight loss plateau, and move back toward healthy and controlled weight loss. I now love cakes. We have very similar stats - I am also 22, 5'2 and about 123lbs. Tried increasing workout intensity, calorie and carb cycling, reducing calories to 1200-1400 (eating more on training days, less on rest days). Once your body has rid itself of this excess water, it is normal for the rate of weight loss to slow down significantly. How to Overcome a Weight Loss Plateau. Most people lose weight very quickly in the first several weeks of a new regimen. Hi everyone, I'm hoping you can help me get over this plateau. BRUH. Change Up Your Exercise Routine. Tracking your daily weight can also help see your overall weight trend when you're feeling discouraged. Yet, I haven't seen see ANY changes in the last 2 months and in fact, i put 1kg back on in the last 3 weeks. If your weight loss has stalled, increasing your protein intake may help. You're within the healthy weight range for your height, AND you're putting on muscle. And I mean weighing everything you eat. Are you tracking your calories? It's your mindset. One common reason for a weight loss plateau is that you’ve been spending too much time and effort on cardio or doing the same exercises every day. Weight loss goal: ~1.5-2pounds a week Update #1 The past few weeks I've been on an annoying scale plateau. Fasting is great for breaking plateaus as well. There comes a point where you can't add more lean mass naturally or on gear. Try looking for non-scale victories because as you build muscle your weight might even increase, but you'll look more toned. When the calories you burn equal the calories you eat, you reach a plateau. Would be happy to stay in touch to keep you in the loop with how it goes. Seeing no weight change in two weeks is not unusual; often people will see no change for a week or more and then experience a big drop, sometimes called a whoosh. I guess I'd personally want that time to put towards my other interests/hobbies. The subjects, exercisers who had burned extra calories, compensated by eating more. It might be different for me because I've never felt walking did much. Fitbit/trackers are very inaccurate. However, I fell down again and was able to gain weight after reaching 139 lbs. You might have been in a calorie deficit for too long and your body and/or brain just needs a break. But even considering the average, 3k looks high to me considering your weight/age. I am a 31 yo guy, currently weighing 84.5kg. Recently I have realized that I might not be eating enough anymore, and I can't seem to hit 25 pounds, or even get close. Should I expect any changes after 6 weeks of weight-lifting? Apparently adaptation happens when you spend too long eating under maintenance (for me, about a year of trying to shed the weight). Change it up. Start digging into some TDEE basic posts/videos and change your strategy. At this rate, it can be hard to see weight loss on the scale over periods less than a month. I wanted to lose another 10-15 pounds but I am feeling really discouraged and don't know if I can ever get there. I know it sounds crazy but it is true. They will need to recalculate their requirements and adjust their eating accordingly. After you have established you have hit a weight loss plateau, it’s time to overcome it and keep losing weight. Don't skip meals. Keep this rule of thumb going. It's often necessary to watch the one-month to three-month trend in your weight to assess your progress. Then how many are you burning on training days? I'd comment more on your TDEE and calorie intake, but you didn't include your height. For reference, I am a 22 year old female that weighs 120 at 5 feet 0 inches. An extended 3-5 day fast makes you burn a ton of calories and lose weight. 24. It makes sense that eat less-> weigh less every day, but that's not always how it works. Losing weight is very easy. The lower body fat you go, the more patience required! I was wondering if anyone had any similar experience and what you did to overcome this obstacle? Doing some math, 1.5kg loss per month means a deficit of about 11,500 cals (assuming that the 7700 cals per kg rule holds true). Sometimes going for a longer fast can accelerate weight loss and overcome sticking points. She wants to know how she can overcome this to lose her last 13 pounds. It would be unrealistic to use the treadmill for 2 hours a day, there is no way I could maintain that!! Getting a good night sleep is actually one of them. Healthy diet, regular exercise, and a helping hand from the right supplements will help you push through a weight loss plateau. Adjust your protein intake. the fat will melt off, assuming you're training hard on your workout days, your macros are good (I find 40/40/20 protein/carbs/fat on lifting days and 40/20/40 protein/carbs/fat on rest days works well) and you are eating the right number of calories. Before I decided to lose weight, I hated sweets (except for softdrinks). https://www.reddit.com/r/fitness/comments/4mhvpn/_/. Any weight-loss will not be consistent, there are simply too many variables involved in the process. Water weight, which is dependent on sodium levels and the number of starchy carbs you're eating, can easily fluctuate by 3lbs/​1.5kg on a daily basis, and is often the principle component in daily weight changes. That helped me to get over it and hit 20 pounds. Am now giving myself a week's rest from training and slowly building up to eating at maintenance of about 1800-1900. Sometimes all you need to do to overcome a weight loss plateau is switch up what you're doing at the gym. Planning on eating at maintenance cals until I'm feeling myself again, hormones are definitely out of whack. "The body gets accustomed to an exercise routine every four to six weeks," Castillo says. From October to February I lost 15 pounds by using the treadmill every day and only eating 1200 calories. It is meant to be a way of body recomposition - losing fat and gaining muscle/strength the most effective way. You may feel like you are no longer losing weight – but you most likely are and it just … Not so much discomfort but “unexpected different”. First your calorie calculations, then your calorie intake. Here are the first steps you can take to overcoming your own weight loss plateau. How to overcome a weight loss plateau. Using the same approach that worked initially may maintain your weight loss, but it won't lead to more weight loss. Nutritionist Dr. Joey Shulman has tips for getting your body to sense change and break a weight-loss plateau. Surely the coffee would counter being completely fasted? It may not seem like it on the scale, but the extra energy the body needs has to come from somewhere. Don't reduce your calorie intake. At the end of the day, if you're creating a big enough deficit and lifting weights, you will lose fat. Great weight loss starts with a good exercise and diet routine. Don't reduce your … 1. The “some-exercise group” consumed an additional 90 calories each day, while the “most-exercise group” consumed 125 more calories. It does seem like if I gain a pound from a higher day that I can lose it within 1-2 days, but I don't seem to get anywhere past that. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Introducing more lean proteins like eggs, nuts, and meat into your diet is a great way of fueling your … Some people like to weigh themselves every day and take the average of the week. And that’s exactly what you need to break through a weight loss plateau. How to Overcome Fat Loss Plateaus. 120 is well within the healthy range for a woman of your height, so your body is going to be resistant to losing more weight. … Which is strange considering 1700 calories is fairly low (nothing extreme though, just so we're clear on that).I'll start following on the advice below by going for a walk for 1 hour every morning after coffee. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. Be more active, add full cardio sessions (40-60 mins) at rest days, more walking. I went from 87.5kg to 84.5 in about 2 months, so i lost 1.5kg per month in the first 2 months. If more people understood that stagnation is an expected and natural part of the weight-loss process, then they wouldn't quit prematurely. Also you’re probably better off using a TDEE calculator than a Fitbit thingo. Here we discuss everything weight loss related, from diet and proper nutrition (tips & tricks, things to avoid) to exercise, lifestyle changes, or any hiccups you might face on your weight loss journey.

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