Stuck at a weight loss plateau. How to get rid of it?

Hi, I have been trying to drop down to 145lbs. I have losing weight quite fine from 160 down to 150 but all of the sudden it just stops at 149. I am suck at 149 for roughly 2 weeks and half now. * My height is 5'5.

• I am eating at 1800 calories a day.

• Working out 5 times a week.

• 1 and half to 2 hours each day.

• And HITT every other day.

I was told by my brother that I am not eating right. I am eating too little for the amount that I am working out. He said it wasn't healthy. Told me to bump up to 2000-2200 Calories, but I feel like that defeats the whole purpose of trying to cut down. What should I do at this point?

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Losing motivation and gaining weight (long post)

Beware, long and ranty post ahead

Firstly I just want to say I'm so grateful for this community and users! Seeing everyone's progress, ideas for exercise and nutrition has really helped me get my butt into gear and it's always nice to see someone achieve their goals.

My weight loss journey started in 2016 because although I was aware I had gained weight - hello bigger sizes - I wasn't really aware how much as I generally avoided mirrors, scales and tight fitted clothes at all costs. Then one fateful day I weighed in and after calculating my BMI; realised I was classified as overweight. The next few years were..rough. I went through periods of starvation, binging and purging, rigorous exercise and would only manage to lose a few kilos before piling more on. I was disheartened, I am going to be fat forever I thought. It was around that time I started first reading Reddit and seeing the incredible transformations people were able to make and stick to over a long time. So I got inspired - to lose weight and do it the right way.

So about 6 months after this decision I started to count calories properly - had as much of a balanced diet I could make on my own that included heaps of fibre, protein and finally carbohydrates. Oh so gradually the weight came off, and I started this year off 5 kilos lighter and 1 pants size smaller. With renewed vigour and excitement for the year ahead I started planning on exercise and healthy meals I could make cheaply and easily. Since then, I lost a further 3 kilos but now I'm faltering. I still log all my calories and I've doing so with my binges too. I am the type of person that can't really keep junk food around because I will consume it all in one nightmarish sitting (upwards of 2k calories at any given time). When it has happened in the past, I give myself permission - just try better tomorrow, this isn't the end of your journey, treating yourself is not a crime - but lately I find myself binging several times a week. And it's showing; I've gained back 2 kilos and immediately prior to writing this have gulped down over 1.5k calories just in snacks alone - bringing my grand total up to nearly 3000 calories for the day. I feel myself going back into those negative thoughts and I can't stop myself. What's the point in trying if all I end up doing is sabotaging myself? What's the point in counting calories or exercising when I'm a fat lard at heart?

Nobody really knows that I've been trying to do this; I've found in the past that when I tell people I am more likely to fail for whatever reason. I thought that I could hold myself accountable and it would be enough but it isn't. I don't have enough willpower or self restraint and I feel like my food addiction is crushing me. Why do I feel so good eating only to hate myself after? How do I break the cycle for good? How do I see the good in what I've done and be kind to myself? I feel like I'm on the cusp of either failing completely or pushing through this shitty attitude and finally defeating the binge demon.

I am sorry for the utter rambling and incoherency of this posit, I feel like I need someone to talk to who knows what I'm going through. Like a buddy who doesn't know me personally, and I don't know them, so I can be held accountable to someone else. I want to be proud of myself and how far I've come, but how can I when I do is look back with disgust?

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35 lbs down, 45 lbs to go! I need help staying focused and motivated!

I am getting back on the band wagon! I was consistently losing weight over the last year, but really since December I have hit a plateau. Lots of stress and schedule changes. Last week was the last straw! I’m getting back to focusing on my health and exercise.

My plan is to adjust my work outs to more high intensity cardio for the next three weeks to help reset my mind and body. (Traveled a lot last few months and broke my exercise habits) Eat meals with lots of veggies, lean protein and complex carbs, smaller portions, regular consistent meals throughout the day.

I know exactly what to do to lose. The biggest issue is I’m a stress eater and regularly sabotage the weight loss (won’t gain much, just don’t lose like I want). Any ideas to help me stay focused and motivated?

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Day 1? Starting your weight loss journey on Saturday, 23 March 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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30 Pound Challenge Week 0/12

Hey,

This is week zero of an accountability challenge, to lose 30lbs in 12 weeks!

Height: 5'5" | Weight: 170lbs | Goal Weight: 140lbs

Challenge Goals:

Eat 1350 calories per day.

Drink 1.5 L of water per day.

Exercise for at least 30 min per day, 4 days per week.

Reflections: I'm trying to keep my goals simple for the first few weeks, as to not overwhelm myself. Figured the best way to keep myself accountable was to make regular updates/reflections. This process was built up in my head for a while, and I'm trying not to burn out this time around. I'm going to try to get all my calories from food (so, no liquids other than water). And I'm noticing my habit of eating mainly at night, so I am going to sleep an hour earlier to avoid late night snacking. My biggest issue is meal prepping: it's easier to fall into impulse eating when there is no clear plan of the day. To make life a little easier for now, I'm going to make a little extra dinner during the evening, and Tupperware a portion for the next day. These are the goals for the week. If anyone is reading this, any tips/weight loss anectdotes are welcome!

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I halved my weight, from ~280 to ~140

First of all, picture, since that's the first thing I like to look at on these posts: https://i.imgur.com/Jp9yOr1.png

To make a long story short, after high school I dealt with some intense anxiety and depression that led into a food and alcohol problem. I avoided weighing myself and getting my picture taken for YEARS. At my highest weight, I was becoming extremely physically uncomfortable. I carried my weight really heavily in my torso area and it was getting hard to do stuff like tie my shoes. I basically gave up on life for a while. Early last year, I finally hit a wall where it felt kind of "change or die." I completely cut out the alcohol, which was the best decision of my life. Honestly, my hats off to y'all who manage to lose weight while still getting drunk regularly, but it always derailed me. Over this experience I've learned a shit ton and I thought I would try and type up everything I thought might be helpful for you guys.

-I did this through CICO. I started out cooking a lot of low cal dinners- my fav site for recipes is skinnytaste.com. It's been harder for me to cook lately so I ended up transitioning to really lazy CICO where I ate whatever and just tally up the calories. I would warn you, though, that if you eat foods with low nutrition and have a deficit, you will get cranky/weak/etc. So I try to pay attention to protein, mostly.

-In the beginning, when I was really sedentary and run down by alcohol, I started with long walks. I HIGHLY recommend walking as an exercise! It was a great way to get my stamina up without feeling like I had some crazy routine I had to force myself into. Make a good playlist, download a podcast, download an audiobook from your library. Nowadays I am working a physical job and I just treat that as my exercise. I have vague plans to get into lifting and/or running now that spring has sprung.

-A mental framework that really works for me is treating yourself like you would a friend, or a kid in your care. I would never look at a friend and be like, "You're a hopeless, lazy, gross piece of shit" yet I did that to myself all the time. Anyone struggling, I would just tell them to set some small goals and go one day at a time, and that they had so much potential and inherent worth. So I try to do that for myself. And it's funny that when we are in charge of a kid and they have a meltdown, we can be like, "Oh, he's only had chips today, he needs some real food" or "she needs to sleep a couple more hours," but when we're having a meltdown, we sometimes just give in to those feelings.

-Going along with the "treat yourself like your own kid" thing, setting limits and boundaries for yourself feels so much better in the long run. I was so used to self soothing with alcohol and food, but the joke is that those are the shittiest coping mechanisms that leave you feeling worse.

-One thing that can be hard to realize is that the scale is NOT a direct reflection of what you did the day before. If you ate great and you're up/stalled out, then just continue eating great and it will come off- you just gotta trust the science. Plateaus stressed me out every step of the way, but the weight will come off if you're being honest about the calories. My weight loss tends to be a few days of big "chunks" and then stalling.

-Track your menstrual cycle (if you have one obv) and compare it to your weight data. I'm embarrassed for how long in my weight loss journey it took me to realize I almost always plateau when ovulating, I get more intense hunger when PMSing, etc.

-I have loose skin on my stomach, breasts, thighs, butt... Honestly, it is mostly fine. The worst thing is I have deflated boobs now. If anyone has bra recommendations for boobs with no volume on top, I'm all ears! I see people post sometimes that they're scared to start weight loss because of loose skin, and as someone who has some, I think it's insane to let that get in your way. I feel so much more conventionally attractive now, regardless of my weird boobs. That's not even to mention the health benefits, lol. I've toyed around with getting some sort of consultation with a surgeon, but I don't think I can justify the cost at this point. I'm honestly surprised by how little it bothers me, although sometimes if I have a horrible day and I'm and I'm in unflattering lighting and my loose skin folds weird or something, I get pretty depressed!

This is everything I could think of, please let me know if you have any questions!

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My week 4 and zero changes. Help :(

I am frustrated guys. I started my weight loss journey on 25th Feb. It's been 4 full weeks. I log everything on MFP. I maintain around 1200 daily. Had only 2 cheat meals so far and did not cross 2000 those days. I cut out all junk and sugar. I work out for 1.5 hours 6 days per week. My weight is simply fluctuating between same 3 kgs (7 lbs). I don't know what else I should do.

I have PCOS. I'll be restarting medications in a week or two. My thyroid test shows normal results. I was asked to to lipid test, cholesterol tests, platelet count test, sugar test, BP test. All results are normal. What other hidden condition might stall weight loss process?

My stats- 29F | 5'3" |SW & CW 220 lbs (100 kgs)| GW 110 lbs (50 kgs)

My workouts (5:30 AM to 7:00AM)

Warm-up : 10 mins (neck, hip, leg, shoulder, hand, wrist, knees- 10 counts all, squats- 20 counts)

Cardio : 10 mins treadmill, 10 mins cycle, 5 mins elliptical, 50 counts rowing

Weight training : targeting one part of body each day.

Will be starting crossfit 3 days a week next month onwards. So 3 days regular workout and 3 days crossfit.

My diet : Vegetarian.

Please tell me if I have to change something here. I'm down in the dumps right now because things are not working.

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