Weight Loss Plateau

[sbgirl]

16 year female, 5"5',
:costumed6:
Starting weight- 164 lbs
Current- 151-152 lbs
GOAL- 110 lbs

Hi, for my senior project I am doing weight-loss & fitness and Muay Thai(which I haven't started yet). I finally got a gym membership at 24 hour fitness and have been going since the beginning if July. I want to lose 20-50 pounds.

At first I did cardio with riding a bike to the gym and using the machines there, and my own random workout routine. I finally decided I wanted more exercises so I have been using the app on android, more specifically the Lean Muscle Build/Weight Loss one.


I'm not sure if I should give you all the details but recently I have reached this point where my weight hovers around 151. The previous week I had weighed myself and loss 2.8 pounds leaving me at 150.8. Then somehow after I work out and all I weight 151.8. I heard it's not the best time to weigh yourself after a workout but when I first started my workouts, I would lose weight and not gain. A couple of people that I talked to have said that weight training will make you gain weight so now I'm considering doing only lighter stuff and to do more cardio. I feel like I'm weaker and not getting any stronger from weights anyways.


I don't understand it. It's not new to me with these weird weight fluctuations but it's annoying and I feel lost. I've been dieting with a 1300-1500 calorie diet the same and recording it, exercising(5-6 days a week), switching things up, and etc. Like really trying. I do feel kind of tired when working out but I have to get back into the groove after not being able to go the gym as much as I'd like for 2 weeks. I used to go almost everyday before and even eventually got a cold. I guess my metabolism slowed down. Am I overworking myself and has my body gone into famine mode?

I'm worried about this plateau. I don't see any results anymore for weight training/cardio and my diet. I've read options about fasting, zig-zagging calories, or just taking a break. I've also read to lower your intake again and increase your workout intensity and switch up the routine. At this time, if I do lower my calories and make my workouts more intense my body might just give out again and make things worse. I already don't do the same things everyday ya know?

I know this isn't the most clearest but what do you think and what can I do to break a weight plateau?
Do I have to jog up my metabloism somehow, take a healthy break or is it basically only a duration of time that you have to wait to pass before you can lose more weight?

Please help. I need guidance.

 

[sbgirl]

Sorry for DOUBLE POST but I wanted to post some more info.:

Last Monday for example, before I started worrying. I kind of freaked out this day because I didn't make it to soccer practice. :
(I don't really understand the protein or macro stuff so I don't know how to apply it honestly.)

:-/

Food:
*Fiber-One 80 calorie ceral with Almond Milk
*Special K Sea Salt Cracker Chips and Cheeze-its
*Rice with Beans
*Light Wheat PB&J Sandwich
*Carl's Jr. Grilled chicken Sandwich
*Glass of Vitamin Water

which totaled to 1685. It's more than most days before.

Workout-

*Cycling To and From the Gym- 6 miles total
*Treadmill for 35 minutes
*Back extension at 25 lbs 3x12
*Hip Adduction (@70 lbs.), Hip (@90)- both 3x12
*Leg Curl/ Hamtractor- ?
*Rotary Calf( @90 lbs) 2x12, 1x12(@110 lbs.)
*Incline bench 3x15


I am supposed to be on this routine but I only get to do it like half of the time. I feel too exhausted to and stick to my usual "workout". I get around to doing the legs and Ab days though.:

 

[Trek]

The routine in the link is pretty solid and it sound like your diet is good. A couple of thoughts for you:
1. If you stick with the cardio you will loose weight. Muscle does weight more than fat but women can’t bulk up like men so you will not gain weight long term from lifting weights.
2. Try doing weights first and cardio after. You will have more energy for the weights and actually burn more fat.
3. When you plateau, try kicking up your cardio a notch. 35 minutes is good but up the pace or incline on the treadmill a little.
4. You may get some argument from other about this suggestion but stay off the scale. Monitor your progress by how you feel and how your cloths fit. The idea is to feel good and look good, your actual weight is just an arbitrary number.