I've been putting off writing this post for a few weeks, as then I'd need to face up to reality! I had a recent weight plateau for 9 weeks (apart from a 2 week blip in the middle where I went a bit mad and gained and lost 2lbs) and I've only started to lose weight again in the last week - first 1/4lb and then 1/2lb in the last few days.
The plateau was quite complex - I had reached what I believe to be my set point and the point at which I usually get stuck, frustrated and then give up. Outwardly I honestly believed that I had not changed my behaviour or calories, but when I look back at the data from MFP and my Fitbit, the evidence is that my calorie intake has crept up incrementally since the end of January and I have a lot more days where I am way over on calories, despite being within for the week overall.
Added to this, is that during my plateau, my trousers have continued to get looser and my measurements indicate that I had taken 3/4 inch off my waist. I have also increased my exercise and general activity in this time and I feel good for it.
So, my very long winded question to you all is what should I do from here?? I am in a dilemma of staying as I am, which is very sustainable, but not perfect and now looks like resulting in very gradual weight loss. Or, do I push myself a bit harder, cut out, say, 100/200 calories (replace some treat food with more veg essentially and eat slightly less) Being in my comfort zone at the moment has clouded my judgement! And if it is the latter, how can I motivate myself to do this?
Ooh that's a tough one, lismcl. It's basically your choice, and what you feel you can cope with, but several times on this forum I have read " keep doing the same thing and you'll get the same results". So you need to change something perhaps??. Personally I couldn't swap treats for veg, although maybe if it was just for say a month, it might be doable. Hopefully some of our other forum users will come up with some good advice for you. Good luck with whatever you decide, and keep us posted! 👍👍👍
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Thanks Hidden , I am genuinely torn about what to do. When I wasn't losing weight, it definitely made sense to drop calories a bit more and just try to "suck it up". But now that the weight is slowly coming off again, I think that I'm quite happy as I am and I don't feel deprived and I have plenty of energy to exercise. I've always been set to lose 1/2lb per week anyway, as i couldn't cope on 1200 calories per day!
Brilliant post, you have really look hard into your weight loss and why it as plateau like it has which is really good. We all need to assess our weight loss journey's as we go along because as we loss our BMI drops too so we need less calories. Glad to hear you are losing again, all those 1/4's and 1/2's add up to pounds lost!
Well done for not giving up and for identifying why you had a plateau. It is quiet easy for the calories to slowly creep up over a period of time without you really noticing, mine have done it over the last month!
Only you can really answer your question as you have to do this for you and no one else. Saying that have you rechecked your BMI to see if your calorie allowance as changed? Why not join one of the challenges to give you more motivation and see what happens over the next few weeks.
Yes, I tend to check my BMI with every lb lost, as MyFitnessPal drops 10 calories for every few pounds gone, so that is definitely as up to date as it could be. Thanks for your considered response - I will definitely have to think hard about this one!
Maybe add a little more exercise or load up on veggies with meals rather than carbs until you reach your goal. Well done thou on not getting too dispondent & being honest with yourself.. sounds to me you would still like to lose more weight so don't stop until you reach your goal ! Good luck👍
Yes, I have still have a fair bit to go till my initial goal - 19lbs. And I'm not even sure if that goal is the final one, as its just a finger in the air, normal BMI weight. I think I will load up on the veggies for now and see if it stops me snacking at other times. i find it hard to carve out extra time for exercise with my 5 year old though.
If there are any treats you could cope without really easily and cope with them only very occasionally maybe try to drop these. Things I tend to do is only have crisps once in a blue moon or desserts as little as possible, but nearly always have one in a week to stop me always wanting one. Just cutting down in the amounts of time you have treats if you still want them occasionally does help more than having them too often. Upping the amount of veggies does also mean that you end up with more food on the plate so it will help you too. Hope you find something that manages to work for you though. Good luck 😀🤞
Thanks for this - every treat feels like I can't cope without it! But I think if I looked at a week, I could probably cut out some of the evening stuff and the odd mid afternoon one.
Def can be challenging juggling children , work home balance but exercise can be the thing that makes the difference checkout the NHS 10min workouts can be done at home .. Strong body , strong mind or healthly body , healthy mind! ultimately if we are happy with ourselves when we look in the mirror, like what we see but know that the Inside mind & body are working together our happiness will reflect in our family life as well 👍
Oh definitely. Exercise was much easier pre-child! I probably exercised more when I was pregnant than I do at the moment! The biggest issue I have with home workouts, which is going to sound ridiculous when I say it out loud, is that I am too tempted to tidy and clean the place first and then by the time I've done that, its bedtime! I really need to break this mindset - apart from sweeping the livingroom floor first, as nowt worse than finishing a workout covered in the crumbs of small child food....
Not ridiculous , once kids go to bed it's nice to relax in a tidy space. Although we have to ask ourselves like so many things in life, how badly do we want to jump up in the morning shove on those fav jeans , nice little top & not have to think , too tight , omg look at my muffin , get upset because all our clothes are too small!! Then put on the same loose clothes , track pants , baggy t-shirts etc , that's the difference for me anyway . So I say to me find the time for a 10min workout , make the right choices about food & I will definitely be a happier person !! Jeans here I come 👍 Tidy the crumbs where I put my mat , tidy the rest when I'm finished 😜
maybe increase your calorific intake to 1400/day? I am doing the NHS 12 week weight loss plan and having 1400 cals/day which is what they recommend for women- I could be being sexist but I assume your female!!! If you don't have enough calories your body can go into starvation maode so stores all the calories it can becuase it thinks you being starved. Try it for 4 weeks and see what happens?
Do you want to loose any more wait? What is your BMI, since if its in the healthy range and you are happy with how you look and feel then maybe you no longer need to be on a diet and so you can gradually increase your calorific intake to what it should be based on your gender and level of activity. On average women should be on 2000/day but from what I have read- in anticipation of me becoming a maintainer they recommend increasing gradually so your body get used to the increase, other wise you will suddenly put on weight becuase your body hasn't had time to adjust from loosing weight intake to eating normally! Good luck with whatever you decide
I already eat 1440 minimum per day and usually anywhere from that to 1900/2000 depending on my activity for that day. I'm definitely not starving - which is maybe the problem!!
My BMI is still around 27/28 so still got a bit more to do to get down to a reasonable weight
Hi I don't eat extra to cover my exercise and just stick to my daily calorie allowance so maybe try that. i read someone else saying that it can be easy to over estimate how many calories you have burnt off during a specific exercise so you maybe eating more than you have burnt off?
Hmm, I may be in the same situation, though I need to have another week's small loss to prove it. I am trying to be just a tiny bit better, cutting out treats on 2 to 3 days of the week. I think gaining muscle helps you to burn more calories, so if your intake doesn't creep up too much, you can still lose. But it's a very personal choice - I am happy to go slowly rather than feel I have to watch what I eat and drink every single day.
Admittedly I'm far happier now that I'm losing weight again - that plateau was an absolute killer though. I don't mind slow loss though, but I wonder sometimes if I'm getting complacent, or if I have just found something that works for me.
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