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Started By
Message
Weight Loss Plateau Frustration
Posted on 7/26/24 at 6:40 am
Posted on 7/26/24 at 6:40 am
I started a plan last August 8th and have been pretty consistent all year.
Routine I'm Older and sit at a computer for work 8-9 hours per day:
1. Fast Walk two miles daily 12-14 miles per week.
2. Home gym workout in garage 3-4 x week with free weights/kettle ball.
3. Dr gave me Saxenda so I only eat twice daily.
I lost 10% of my body weight slowly at 2-4 lbs a month but plateaued in May and have been the same weight for three months.
Any tips on breaking through this ?
Routine I'm Older and sit at a computer for work 8-9 hours per day:
1. Fast Walk two miles daily 12-14 miles per week.
2. Home gym workout in garage 3-4 x week with free weights/kettle ball.
3. Dr gave me Saxenda so I only eat twice daily.
I lost 10% of my body weight slowly at 2-4 lbs a month but plateaued in May and have been the same weight for three months.
Any tips on breaking through this ?
7
Posted on 7/26/24 at 7:04 am to The Torch
how many calories are you eating a day?
Posted on 7/26/24 at 7:55 am to The Torch
What does your diet consist of?
Posted on 7/26/24 at 8:18 am to whiskey over ice
try to stay around 2,000
Posted on 7/26/24 at 8:21 am to Rendlo
Breakfast -Usually a bowl of honey bunches of oats with whole milk.
Lunch - I pretty much eat whatever I want
No Dinner - Fast from lunch to breakfast (Saxenda helps this).
I eat a lot of fruit and and protein shakes with peanut butter after working out.
Lunch - I pretty much eat whatever I want
No Dinner - Fast from lunch to breakfast (Saxenda helps this).
I eat a lot of fruit and and protein shakes with peanut butter after working out.
Posted on 7/26/24 at 8:23 am to The Torch
Not saying to make it an always diet, but a low carb diet could push you over the plateau and you could ease back into your diet? Do you measure the peanut butter? It's very caloric and is not a great source of protein like the jar suggests.
This post was edited on 7/26/24 at 8:24 am
Posted on 7/26/24 at 8:34 am to The Torch
quote:are you noticing body composition changes? Muscle growth, fat loss? At a certain point, losing weight from week to week isn't everything.
I started a plan last August 8th and have been pretty consistent all year.
Routine I'm Older and sit at a computer for work 8-9 hours per day:
1. Fast Walk two miles daily 12-14 miles per week.
2. Home gym workout in garage 3-4 x week with free weights/kettle ball.
3. Dr gave me Saxenda so I only eat twice daily.
I lost 10% of my body weight slowly at 2-4 lbs a month but plateaued in May and have been the same weight for three months.
Any tips on breaking through this ?
If you are gaining 2-4 lbs of muscle and losing 2-4 lbs of weight during a month, it is still a win.
Posted on 7/26/24 at 8:38 am to The Torch
I suggest tracking your macros a bit more closely for a couple of weeks to see where you may have an accidental excess.
Comments like "eat whatever I want" lunches and "lot of fruit and and protein shakes with peanut butter after working out" lead me to think you are ingesting more carbs and fats than you think.
For me, it turned out that my fat intake was much higher than I thought, and just a couple of tweaks (i.e., switching to non-fat greek yogurt instead of whole milk and cutting out peanut butter) allowed me to break through a recent plateau.
Comments like "eat whatever I want" lunches and "lot of fruit and and protein shakes with peanut butter after working out" lead me to think you are ingesting more carbs and fats than you think.
For me, it turned out that my fat intake was much higher than I thought, and just a couple of tweaks (i.e., switching to non-fat greek yogurt instead of whole milk and cutting out peanut butter) allowed me to break through a recent plateau.
Posted on 7/26/24 at 8:39 am to hashtag
quote:
If you are gaining 2-4 lbs of muscle and losing 2-4 lbs of weight during a month, it is still a win.
Unless he is on gear, he is not gaining 2-4 lbs of muscle a month as an "Older" person.
Posted on 7/26/24 at 9:05 am to The Torch
quote:
Any tips on breaking through this ?
Your routine looks pretty solid. I suggest you log everything you eat/drink for a couple of days just to get an idea of what your diet actually looks like.
Posted on 7/26/24 at 9:16 am to guedeaux
quote:
I suggest tracking your macros
I'll try this, I use My Fitness Pal which has a food tracking function.
Posted on 7/26/24 at 9:46 am to guedeaux
quote:depends on what "older" is. 67 is a lot different than 42.
Unless he is on gear, he is not gaining 2-4 lbs of muscle a month as an "Older" person.
Macros is a good place to look. Especially making sure you are getting enough protein. One thing not mentioned is rest. Are you getting enough sleep at night?
Posted on 7/26/24 at 10:18 am to hashtag
I find that maintaining weight is much harder than losing it.
I count the calories and watch what I eat I lose weight. If I don’t count calories I gain. It’s hard to keep weight at a number without fluctuating.
I count the calories and watch what I eat I lose weight. If I don’t count calories I gain. It’s hard to keep weight at a number without fluctuating.
Posted on 7/26/24 at 10:27 am to The Torch
Doing some reverse engineering math based on the details you gave (Aug-May lost ~3 lbs/mo until plateau which equated to 10% body weight loss) I'm guessing you started somewhere around 270 and are currently around 240. Been there. My personal plateau weight was 250. Sat there for months. Finally upped my calories a little and actually lost. I was so focused on linear progression that I was undereating and my body was holding on to remaining fat for dear life. Take a short, controlled, planned out re-feed and then get back to your deficit.
Posted on 7/26/24 at 10:44 am to The Torch
I literally have battled this exact scenario, and even started a thread about it. What I've found is even though I was eating a lot better, moving a lot more, my body adapted and I didn't need as many daily calories.
What has been eye opening is not just tracking calories, but I bring my food scale to work. I weigh every single drop or bite and let me tell you something, it adds up QUICK.
Instead of saying "3 large eggs" in Myfitnesspal I'll weigh the cooked eggs and input something like 124g. Much much more accurate.
Instead of saying 1 tablespoon of peanut butter is about right, I will weigh the jar of peanut butter before and then after I scoop it out, then I input the difference, like 15g.
I weigh my banana instead of saying "1 medium banana". I weigh my protein powder instead of saying "1 scoop". I'll get the baked chicken or red beans from the grocery store and I weigh them. I'll weigh the chicken then weigh the remaining bones when I'm done.
Let me emphasize, it is EYE OPENING. I would bet you are not in the deficit you think you are. I thought I was doing good, and after all I was exercising. Exercise is only the tip of the iceberg. Also I have simplified my meals and meal planning. No longer do I need this huge variety of things. I keep it simple and it's working.
Example day
60g of whey protein - 231 cal
1lb of 93/7 ground beef - 640 cal
2 Banana's - 229 cal
3 large eggs - 339 cal
6oz chicken breast - 299 cal
2 containers greek yogurt - 220 cal
That is 1958 calories with macros of 93C/71F/232P. So simple it's hard.
What has been eye opening is not just tracking calories, but I bring my food scale to work. I weigh every single drop or bite and let me tell you something, it adds up QUICK.
Instead of saying "3 large eggs" in Myfitnesspal I'll weigh the cooked eggs and input something like 124g. Much much more accurate.
Instead of saying 1 tablespoon of peanut butter is about right, I will weigh the jar of peanut butter before and then after I scoop it out, then I input the difference, like 15g.
I weigh my banana instead of saying "1 medium banana". I weigh my protein powder instead of saying "1 scoop". I'll get the baked chicken or red beans from the grocery store and I weigh them. I'll weigh the chicken then weigh the remaining bones when I'm done.
Let me emphasize, it is EYE OPENING. I would bet you are not in the deficit you think you are. I thought I was doing good, and after all I was exercising. Exercise is only the tip of the iceberg. Also I have simplified my meals and meal planning. No longer do I need this huge variety of things. I keep it simple and it's working.
Example day
60g of whey protein - 231 cal
1lb of 93/7 ground beef - 640 cal
2 Banana's - 229 cal
3 large eggs - 339 cal
6oz chicken breast - 299 cal
2 containers greek yogurt - 220 cal
That is 1958 calories with macros of 93C/71F/232P. So simple it's hard.
Posted on 7/26/24 at 11:28 am to The Torch
Get a scale and start measuring your portions that you're tracking on MyFitnessPal.
I can almost guarantee that you're eating more than you're tracking.
I can almost guarantee that you're eating more than you're tracking.
Posted on 7/28/24 at 7:36 am to The Torch
There is your problem right there. Very little protein, not tracking calories and macros at all and lots of processed foods.
Get a proper diet that is protein based
Get a proper diet that is protein based
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