Weightloss Plateau

[fitness_angel]

Hi Guys. ..

From september last year I have been a clean eater and fitness junkie. I still have 10kg of bodyfat to lose and a lot more kg to get to my goal weight of 60kg.

At the moment I am currently sitting in between 74/73kg and have been stuck there for the past four months. I would like to get down to 68kg by the end of August.

It doesn't matter how much I change my diet (healthily of course) my weight stays the same. bodyfat has hit a plateau as well.

Any advice please?

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[NegroPops]

post your diet

 

[WolfpackAlpha]

post your diet

I'm with NP... post up your diet and your full stats - and don't forget your training/cardio.

 

[fitness_angel]

This is my average day plan... this is the boost metabolism phase 3000 calories a day, its a lot of food especially for me. With this phase I pick up about a kg or two then when I go onto the diet phase 1500 calories I go back to 73kg and stop.

I do strength training 4x a week. Total body workout. 30 minute muscle overload... I run 3km twice a week and enagage in zumba classes once a week.

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[NegroPops]

How long are do you go through the "boost metobolism" phase. That isn't a bad idea at all. Although I think 3000 calories is a bit too much.

You may also be over training a bit. If you hit the gym and weights hard, there is no reason to do a full body workout 4 times per week. 3 times would be the max imo. I would up your cardio just a tad bit. Try doing some light cardio in the morning on an empty stomach, and then some light cardio after weight training. Nothing to serious. Then continue with your zumba and runs.

Are you taking any kind of supplement to aid in your fat loss?

 

[caligirl85]

How tall are you? Age?

How long are the phases that you're doing? How long at 3000 and how long at 1500?

 

[fitness_angel]

I'm 19, 1,64m.

the diet phase I usually stay on for a week. then change the eating plan to a maintenance phase or up to the metabolism booster phase... on those one to two weeks. if I pick up weight very quickly then I drop to the diet phase. if I don't gain then I stay on the maintenance phase (2000 calories) for two weeks.

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[fitness_angel]

You see NP, I work in a womans wellness centre and we focus on metabolism and strength training. My coach is trying to help me but I have been stuck in this plateau for about 4 months.

I was on the USN supplements and protein shake.

I now use the evox lean protein shake from work when I can afford it.

Do you recommend any good supplements? I quite enjoyed the usn range.

The funny thing is, I havr studied nutrition and sports science and I have helped many people get out of this plateau zone, so you can imagine I am stumped.

Ultimately we all want to be able to eat 3000 calories and not put on weight easily. The trick there is to boost the metabolism. Its A LOT of food for me especially because I was ignorant when I was younger in trying to lose weight with other fad diets.

I stay on the 3000 calories for a week. Then go back to the 1500 in the next. I never stay on the 1500 or 3000 for longer than a week.

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[NegroPops]

So.. are you trying to put on muscle or lose fat? Once you reach a certain level of fitness.. it is very hard to do those things at the same time, especially for a women. I would change from doing a weekly caloric change, to doing a daily one. Incorporate carb cycling into your diet, with medium and low carb days. This will help keep your metabolism high, while keeping your muscle fed.. but also created a caloric deficit that will help in the fat loss.

Some good supplements would be l-carnitine, BCAAs, and maybe a thermogenic fat burner.

 

[fitness_angel]

I am trying to lose fat. I need to get that down drastically.

I was always an overweight child and it was due to different emotional and health circumstances. I was 40% bodyfat. I am now 29.8%. I am still at risk of diabetes and heart disease.

I will definitely try what you have said, I'm in no position to say no so thank you!

Will check those supplements out too... Thank you

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[NegroPops]

Well if your goal is to just lose fat.. then those 3000 calorie weeks are just going to set you back.

 

[fitness_angel]

I see what you mean there. ... but if my metabolic rate is slow, I first need to boost it before the fatloss process continues. Logically thats what it is supposed to do

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[NegroPops]

There are better ways to boost your metabolism rather than eating too much food. Weight Training, High Intensity Cardio, Eating Often, Eating Clean, and getting enough sleep are key.

 

[fitness_angel]

Thank you so much for your help and advice.

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[bakemeacookie]

Hi Guys. ..

From september last year I have been a clean eater and fitness junkie. I still have 10kg of bodyfat to lose and a lot more kg to get to my goal weight of 60kg.

At the moment I am currently sitting in between 74/73kg and have been stuck there for the past four months. I would like to get down to 68kg by the end of August.

It doesn't matter how much I change my diet (healthily of course) my weight stays the same. bodyfat has hit a plateau as well.

Any advice please?

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it's all about calories in < calories out.

how big of a deficit do you have? do you even have one?

Weight loss plateaus are usually from doing inaccurate calorie estimations, on other side of the equation.

If it's correct - then either 1) increase deficit 2) work out more rigorous and lift weights or 3) keep it and wait. Weight loss sometimes comes in waves. Nothing for 3 days and then boom. Many think fat cells get filled with water and then suddenly release their water.

 

[caligirl85]

Metabolism doesn't slow down that fast either. Not in a week. No need to do week on/ week off like that.

 

[bakemeacookie]

Metabolism doesn't slow down that fast either. Not in a week. No need to do week on/ week off like that.

True.

People equat getting leaner with "slowing metabolism". You weight less so of course body is gonna need less calories.

Instead people keep eating the same and wonder why "weight loss stops". It's real annoying having to remind people about this on the web over and over again.

 

[fitness_angel]

Hi everyone, Thank you for your response and advice I managed to break the plateau back on track. Mindset plays a huge role.

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[iJohnDoe]

Eat a cheat meal. It might sound like the scariest thing, but it can work. Whenever I hit a plateu I eat a large pizza. It tells my body, "Hey, we're not starving! It's okay to stop holding onto this fat we've be saving!"

 

[pintoca]

Hi there, my 2 cents:

Instead of doing the phases in weeks, build them into your week: 3 days low (but always above your BMR), then 1 day high (but not 3000kal, something like TDEE-20%) then 2 days low and 1 day high. ON your high days, change your macros to increase the carb intake. One day after the high-cal day, blast some large muscle group (legs or back).

Weight yourself only once per week, for example at the beginning of day 7. Your general idea was good, but the implementation was a bit off.

 

[fitness_angel]

I have weekly coaching sessions with my boss as we have to be on the program that we are coaching people in. I am pretty new to all of this so everyone's advice has been great and have taken all advice that has been given.

I went to the doctor to get a checkup, turns out that because I have lost so much weight and have had a very acidic body, it turns out that I have to alkaline my system to begin to lose weight again.

I now eat clean again, but try very hard not to mix my proteins and carbs. I get a healthy balance of both a day, just not at the same time

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[fitness_angel]

Turns out... the training I was doing was nowhere near enough... I now train at Crossfit. Best I've ever felt health wise, technique wise and just full on amazing. Weight does not even matter anymore

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[MaxxReps]

A week refeed is too much. After 2 weeks of dieting, a single day refeed is enough to trick your body into losing weight again. I like to target a 1000 calorie daily deficit using diet and cardio and do a single refeed day every 2 weeks. I am able to drop 2.5 lbs / week easily this way.

Once you start getting very lean you will need to decrease the time between refeed days but still keep it at one day. My rule of thumb is > 15% BF one refeed day every two weeks - 11% - 15% one refeed day every week, and < 11% one refeed day after 3 days of dieting. I'm a male though not sure how this would apply to you.

I am a skeptic, I don't believe in detoxing and all that crap. Its about energy in / out and trying to avoid your body adjusting to the low calorie diet (homeostatis). I've been there when dieting too hard and for me I can tell its happening because I feel cold all the time due to my body reducing its calorie expendature.

On a refeed day, I eat at my maintenance but use mostly easily digestable carbs like breads, sugars and pasta.

I too have helped several people lose weight and this approach has always worked. The major problem I've had is firstly overestimating calorie expendature of exercise (cardio/weightlifting) and estimating calorie content of food.

 

[fitness_angel]

Thanks man... I think I tricked myself into believing all that crap purely because I was desperate to lose weight and trying all the quick fixes.

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