Weight loss plateau :( since 1.5 months please help

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x-AnGeL-x

New member
hi i used to 154 lbs about 6 months ago..i am now down to 138 lbs..but around january i hit this weight loss plateau..and my weight is just not going down anymore..i am losing motivation..

before: i used to do HIIT training on cardio 20minutes..40-50 sit ups..some weight lifting to tone my arms, planks held for 20 - 30 seconds..every other day of the week..

i kinda modified my work out plan..
now: cardio HIIT training 20 minutes on the treadmill,
50 - 60+ sit ups..
dumbells twice a day..once when i wake up and then before going to bed, planks held for 30 - 40 seconds, everyday,
2 sets of butterfly crunches 25-30 each, once or twice a day
push-ups [ i have recently been able to pushups back in highschool i used to the girl pushups..the knee ones..lol ] but i am only able to do 10 - 15 and i try my best to do more..
side-crunches
leg ups..

but i still haven't been able to lose even a single pound in past 2.5 weeks..since i started the new workout

i do eat healthy..and drink about 2.5 litres of water everyday.
i do not drink any kind of soda..or even juices coz they have so much sugar in it..water is pretty much the only thing i drink..i drink milk about 3 times a week..i think i eat enough protein usually eggs strictly excluding the yolk part..my mom wont get the all white eggs =_=
and i usually snack on non-fat yoghurt during the day

my goal is to be around 125 pounds..but i'd be happy even if i go down to 130lbs in a month or 2 for now..:)

oh and i am 19- 5ft-6inches, 138 lbs..i store a lot of fat on my lower body..
 
Count your calories, you're probably eating more than you think.

I plateaued for months and didn't budge until I re-started calorie counting.

Keep track of your intake for a couple of weeks and then see if that's an appropriate amount for weight loss.
 
hey thanks for replying..but i am pretty sure i am not eating too many calories..i eat a bowl of cereal or a 70 calories pack of non fat yoghurt,...i eat an egg salad sandwich or again some yoghurt for lunch..and i eat a chicken sliced sandwich around 7ish for dinner..with no mayo, a slice of cheddar cheese and lettuce in it on a multigrain bread..
thats pretty much all i eat..in b/w i might eat more yoghurt? or keep drinking water..or may be milk SOMETIMES..=/
 
x-AnGeL-x said:
hey thanks for replying..but i am pretty sure i am not eating too many calories..i eat a bowl of cereal or a 70 calories pack of non fat yoghurt,...i eat an egg salad sandwich or again some yoghurt for lunch..and i eat a chicken sliced sandwich around 7ish for dinner..with no mayo, a slice of cheddar cheese and lettuce in it on a multigrain bread..
thats pretty much all i eat..in b/w i might eat more yoghurt? or keep drinking water..or may be milk SOMETIMES..=/
Click to expand...

Well, portion size counts for a lot as well. Some foods are just too easy to overdo. For me, it's mashed potato and rice I'll overdo. And bread.

If you count calories accurately for a week or two you'll have an idea of how much you're really eating. I think most people underestimate their calorie intake but 30%.
 
Very nice weight loss. I want to get down to 140 or so. But, I dont see that happening, what is funny when I eat more in the day and weigh myself I actually weigh less than went i deprive myself. Sometimes you might need a whole new regiment of workout, or possibly youre sculpting now...
 
I agree with the advice above. If you're not losing, the first thing to make sure of is you're eating less calories than you're expending. Ultimately that's the most likely reason why you're having trouble.

I'd temporarily suggest signing up for a free account on fitday and picking up a cheap digital food scale. This way you can accurately assess things... rule out the obvious.

If you are indeed eating in a deficit, than you're left with a few causes. The most likely of these is you're not waiting long enough. Relatively light females who are trying to get lighter/leaner need to be very patient - I'm talking it's best to monitor progress on a month to month basis. You can't expect weekly weight loss as WEIGHT measures everything - fat, muscle, connective tissue, bowel matter, water, etc. Some of these variables will rise while others are falling. You may have lost 1 pound of fat in the 2.5 weeks you're talking about, but you're also holding 1.5 lbs of water which masks the fat loss - this is very common.

If you wait long enough and you still don't lose, AND YOU'RE POSITIVE OF YOUR CALORIE INTAKE, MEANING YOU ARE TRACKING EVERYTHING WITH A SCALE, then you're left with possibly needing to take a break from dieting. Or possibly checking for something like a thyroid dysfunction. But these would be my last guesses, even though they're typically what everyone wants to jump to as there "must be something wrong." Which is hardly ever the case.
 
If you've eaten the same thing consistently for a while now like it seems you have maybe you need to have a few cheat days so that your metabolism doesn't settle too much? That's what I've heard, spike your calories to trigger your metabolism.
 
x-AnGeL-x said:
hi i used to 154 lbs about 6 months ago..i am now down to 138 lbs..but around january i hit this weight loss plateau..and my weight is just not going down anymore..i am losing motivation..

before: i used to do HIIT training on cardio 20minutes..40-50 sit ups..some weight lifting to tone my arms, planks held for 20 - 30 seconds..every other day of the week..

i kinda modified my work out plan..
now: cardio HIIT training 20 minutes on the treadmill,
50 - 60+ sit ups..
dumbells twice a day..once when i wake up and then before going to bed, planks held for 30 - 40 seconds, everyday,
2 sets of butterfly crunches 25-30 each, once or twice a day
push-ups [ i have recently been able to pushups back in highschool i used to the girl pushups..the knee ones..lol ] but i am only able to do 10 - 15 and i try my best to do more..
side-crunches
leg ups..

but i still haven't been able to lose even a single pound in past 2.5 weeks..since i started the new workout

i do eat healthy..and drink about 2.5 litres of water everyday.
i do not drink any kind of soda..or even juices coz they have so much sugar in it..water is pretty much the only thing i drink..i drink milk about 3 times a week..i think i eat enough protein usually eggs strictly excluding the yolk part..my mom wont get the all white eggs =_=
and i usually snack on non-fat yoghurt during the day

my goal is to be around 125 pounds..but i'd be happy even if i go down to 130lbs in a month or 2 for now..:)

oh and i am 19- 5ft-6inches, 138 lbs..i store a lot of fat on my lower body..
Click to expand...

I was in the same boat when I hit 220 lbs. I had dropped from 250 lbs all the way down to 220 and then just STOPPED! I wasn't do anything different either. This was even before exercising, just changing my diet. Then I started exercising on Power 90 after about a month of being stuck at 220. Even a month later of doing Power 90 and I was still at 220...so a two month plateau. VERY FRUSTRATING. After chatting with a coach from Power 90, I changed my eating slightly. I still eat about 1600 calories, but only keep track of %'s. 50% of my diet is protein, 30% carbs, and 20% is fat. I am now at 207 from about a month of this. I start losing immediately. I also started doing "Shakeology" which also made a huge difference I believe.

Anyhow, try monitoring what types of food you are and stick with 50/30/20 and I guarantee you'll start losing again.

Contact me with any questions, I've helped several people make it past these pesky plateaus!

Jeremy
 
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