PLATEAU - HELP

[Biddy58]

PLATEAU!! I've lost a stone and a qtr and am now hovering at the 13st mark but am stuck there and have been for a couple of weeks now. I've started to add in some half hour toning exercises (and do one average 3 walks a week of about half an hour each) and trying to add in a bit extra walking. I've sticking to the 1400 calories, no alcohol etc Any ideas??

[Ceals]

Have you checked if you are eating sufficient calories? It can be counter intuitive but our bodies need good quality nutrients to be able to lose weight.

I guess the other thing is changing what you eating so your body has to respond to something new. Pop over to the Daily Diary and check out what others are having, you will find lots of inspiration.

[moreless Administrator 7 stone]

Hi Biddy,

Just a few things to think of.

Was 1400 calories the correct number for you personally? Did you enter your details into the NHS BMI calculator? You may have been eating too little and put your body into starvation mode? Have a look at this.

healthunlocked.com/nhsweigh...

A plateau can happen to anyone and reading these may help

healthunlocked.com/nhsweigh...

healthunlocked.com/nhsweigh...

I advise you to join the Daily Diary, where we can have a look and see where any tweaks could be made to your menus. Remember, if we always do, what we've always done, then we'll always get, what we always got

Good luck!

[IndigoBlue61]

It’s tough when the scales don’t cooperate Biddy58 but I agree with Moreless, 1400 is very low. Have a read and a think, please ask if you have any questions

Anna

[Biddy58 in reply to IndigoBlue61]

Hi Anna, can you advise as to calorie intake and what this should be made up from (in any extra I mean) I'm 58 and 5'8" and have lost most so far around my hips which have always been narrow. The hardest part is the tummy - I've lost 3 inches round my waist so am pleased with that but really want to get below the 13st.

And I really must get some digital scales - mine are hilarious - they can vary by a qtr of a stone at the slightest thing!!

[Anna_8888 Maintainer]

Have you checked your carb intake? When I was on a plateau I got adviced to go lower on carbs and that did the trick. I added more protein and nuts instead.

1400 doesn't sound that low to me?

I was at 1200 towards the end of my journey. But admittedly not the tallest around.

Good luck!

[Biddy58 in reply to Anna_8888]

Hi, your replies sound very sensible. I am 5'8" and 58 so as we get older I know it can be more difficult. Today re carbs for example, I had a small bowl of cereal, half a roll, two v tiny new potatos and a two finger kit kat - the rest has been fruit, veg and some salmon.

My BMI at the start was 30 and it said to have between 1900 and 2100 calories per day but me being me, I went straight to 1400.

Should I add in a few more calories and what sort of foods?

Thank you so much for your help.

[Charley6]

Hello

From experience you will need to lower your calorie intake after each stone you loose. Your body had gotten used to your routine now and it has adjusted to it. It needs less calories for your body to react.

C x

[docmar 1st 7lbs]

Sometimes the body takes time to adjust, Biddy. It takes me about 4 weeks to lose 1kg, so weight loss can be very slow. However, have you checked your measurements?You may find you've lost inches rather than pounds before the weight loss catches up. Keep at it, the weight will shift!

[Hidden]

Just keep going biddy! You will get there! If you are eating well and exercising you will get there! I would suggest checking that your sodium intake isnt hampering progress - watch the salt, particularly in processed things where you cant even taste it, and add some potassium every day (by adding avocado, banana, sweet/normal potato, spinach) and a touch more water. If you are holding on to a bit of bloat this should correct that for you! If you like coconut water it is good for hydrating and adding potassium too.

I also agree with Ceals on making sure your cals are correct!

[MrNiceGuy]

As suggested by others, I’d recommend re-assessing your figures, based upon current weight and level of daily activity.

However, since you immediately dropped to 1400Kcal, rather than sticking to the recommendation of BMI calculator, it may well be a case that the body has become aware of the fact that its receiving insufficient energy on a daily basis (through food), resulting in a plateau.

Furthermore, even when attempting to lose weight, consider that if frequency and intensity of exercise has increased since the outset of your journey, taking you from sedentary to moderately lightly, for example, the body will require more energy to ensure that minimum calorie recommendation (or BMR) continues to be satisfied.

Based upon your current measurements (age/weight/height), I’d estimate minimum calorie recommendation (or BMR) to be around 1377Kcal and maximum recommendation (TDEE) to be around 1894 Kcal, based upon level of activity (lightly active).

On an intake of around 1400Kcal, you’re barely consuming more than is needed to satisfy BMR. As such, consider increasing intake to around 1600Kcal, which should hopefully encourage the body to begin utilising fat as energy once again.

As stated by Ceals, consuming more calories does sound counter-intuitive. However, as less excess fat is possessed, daily intake needs to gradually increase, so the remainder can be burned, as you attempt to cheat evolution.

Moreover, if you’ve begun to experience hunger more than usual, the extra calories should increase levels of satiety throughout the day.

With regard to food, keep consumption of cakes, sweets and pastries to a minimum, alongside that of white bread, rice, pasta and potato. Instead, try to include more protein, fibre, natural fat and non-starchy vegetables in your diet, since they’ll increase satiety, in addition to providing the body with nutrients required to sustain health and encourage weight loss.