Trying to lose more weight (Plateaued)

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Navi1

New member
Hi, I'm new to this forum and just looking for help on my fitness problems and questions.

Last year, I used to weigh around 130 kg (287 pounds)due to me having a sedentary lifestyle and i was quite heavy for my age and height ( I am 21 and 5'8, Asian). I've been through a lot the past year ( Relationship, College and Family Problems etc ) and it lead to me not really caring for myself and ended up gaining a significant amount of weight.

I started to hate what I became and decided for the rest of that summer to lose weight and to get myself back on track. I ended up doing things such as low-carb high protein- fibre diets, cutting rice and low intensity exercises ( could not do high-intensity as it triggers my asthma). After the summer, my weight has dropped to my weight that is currently 105 kg ( 232 pounds ). Even with this change, I still am quite heavy than my ideal weight and i fear that i might have somewhat plateaued.

I have also noticed that most of my fat are distributed around my thighs. Is there any advice or tips that could help me progress with my weight loss?
 
Whoever answers you... I am interested in what their advice is. :) Great job on all that you've accomplished so far!!
 
As you continue to loose weight, you need to adjust your calorie and macro nutrient intake to match the new weight and continue to make progress. This becomes hard to do if your initial cut in calories is too severe.
 
Navi, Congrats on the success in loosing the weight (fat) so far. I would like to start off by offering the following advice. Stop trying to follow or practice any "fad" diets that aid in fat loss. Nothing can replace eating clean and healthy and in moderation. This low carb-high protein or fiber diets are only a band-aid at best for helping in you loose body fat.

Start looking at your journey as a fat loss journey and not a weight loss journey. The body is composed of water, fat, bone and muscle. You can loose "weight" be shedding down on any of those elements. Ideally, you want to loose fat and maintain or build muscle mass and keep your bone density right?

From now on, focus on fat loss and don't mind the scale numbers. The mirror is a much more accurate format to see results and how your clothes fit.

To help answer your quesion(s) Plateauing is part of your body adapting to the regimen that you present it with. This can backfire if you are trying to achieve results such as loosing fat or gaining muscle. Example: Look at construction workers, They do heavy manual labor that for many of us who do not do hard manual labor, would leave us sore for days to come. you would think that they would be the fittest people on earth with all the hard manual work they do. But yet, there is a good amount of them that have big bellies or are less than physically aesthetically fit. This is due to their bodies adjusting to the daily ritual of their workload and and then compensating with storing calories for the next days workday. The body will use muscle over fat to fuel the body where it can. It will store those calories as closely as it can if it knows that it will need them for tomorrow. This is called adaptation or plateauing.

So what you can do to break this? Well, you either need to consume less calories than you are currently consuming, (you do know your daily caloric intake, yes?) you need to increased exercise to help burn off calories or both.

The BIGGEST mistake folks make is to not journal their daily nutritional consumption. Recording your calories is VITAL to a successful fat loss regimen. Without out know how many calories you consume daily, how can you be sure you are not overeating?

Get in a car without a speedometer and then try and go 45mph, 50mph, 60mph etc.... without a speedometer, you will never know how fast you are going. Same principle applies to fat loss. You need to know how many calories your body needs to maintain its current weight and then record how many calories you will need to consume daily in order to promote fat loss.

As for fat being distributed into your legs, that's your body being unique to you. There is no way to alter fat distribution other than surgery to have fat removed. Some folks gain fat in the arms, belly, legs etc.... Your main goal for now should be to drop down to a healthy body fast percentage. If there is any remaining fat deposits left after your fat loss, then worry about what you can do about it. Honestly, the only way to rid the remaining fat and skin after fat loss, is to have it surgically removed. That is just part of the collateral damage of gaining weight, stretching the skin and then loosing the fat and having the skin stretched.

I wish you all the best! hang in there and pick yourself back up when you fall. You will have many mad days ahead of you where you fail to follow your diet but know that you will have many more good days where you see progress and this will help motivate you!

George
 
Hi, a lot of people struggle with this. They reach a plateau and don't lose for a week or two. It is normal on a low carb or calorie diet. Your body goes into a sort of starvation/panic mode and tries to store the tiny bit of carbs you are eating as fat. Try eating a small portion of healthy carbs for breakfast I. E oats. That should kick start your metabolism again. It worked for me. Read my thread just above yours - 'screw excessive exercise and fad diets' - for more info, I hope it helps xxx
 
Hi Navi! What I often encounter with my clients is that weight gain is result of their state of the mind. So, if you need help with losing even more weight, I would suggest to seek advice from a life coach, or any kind of therapist. When you get your mind in place, you will lose the remaining of (I presume) 20 kg.

Also, mybe it is time to stop restrictive dieting (it's never a good choice, you are starving your body of nutrients and that is not healthy). There are diets that will help you lose weight and you will never be hungry. As a matter of fact, you might even eat more than earlier.
 
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