The Dreaded Plateau

F, SW: 285, CW: 191.

After 12 months of steady weight loss (94 pounds), I have reached an honest to goodness plateau. I wasn't sure it existed, but now I know it does. My weight has not budged for 7 weeks (actually, gone up a couple of pounds).

-My current TDEE, which has been bang-on accurate throughout my journey, is 1828. I eat just over 1,300 calories a day. I measure every single thing I eat, I log every calorie, and I am consistent about it every day. My diet is stable, so I know there aren't any hidden calories that I'm missing.

-I had an issue with hair loss and insomnia which I now believe were post-COVID side effects. Exactly 6 months post-COVID, my sleep has now gotten back to normal. But this has coincided with my plateau so I wonder if there is a connection.

-I'm taking lots of vitamins right now to encourage hair re-growth (collagen, biotin, E, D, C, B12, iron) and have paid special attention to getting enough protein (80-100 grams per day).

-My thyroid is monitored regularly because I have Graves, and it's same as ever (i.e. good). I had a low iron issue which is also being treated and monitored and my iron level is almost back to normal with supplementation.

-I generally retain about 5 pounds of water, which goes whoosh (and then returns) about once every month. I checked my ankles for signs of excessive water retention and they aren't swelled at all. My menstrual cycles are more reliable than they have ever been in my whole life.

At this point, the math, which is failing me for the first time, says I should be down at least 6 pounds.

So, what's the verdict on how to handle?

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I joined an exercise group.

Truth be told, I did it less for weight loss and more as a desperate attempt to feel something.

Satisfaction, friendship, pain or even dissapointment...it doesn't matter.

I don't have anything. I don't want to wake up most days. I have no reason to leave my house & it's getting to the point where work isn't even enough to motivate me to make to the end of each week. I'm hoping that the money spent will finally be enough to get me out there.

Maybe I can improve myself. I can lose the weight that's holding me back. I can make small steps at living a life that's worth living.

The first class is Tuesday. I've never even been to a gym before. Id like to say this is my first step at improving myself ...but it's probably my 373rd first step. I hope it sticks this time

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Helping my mom start a diet

My mom has always struggled to lose weight and has started and stopped numerous times over the last few years. She’ll get really motivated and stop 2-3 weeks later. She’ll start off super strong and then fizzle out. I know it happens to the best of us. She’s quite short and she’s in her 70s. I plugged in her stats into a typical weigh loss calculator (online tools), and most say 1,200-1,300 daily calories.

Is that amount okay for daily consumption for a while? I always thought calories should be above 1,500 as a baseline, but that might be outdated.

She’s had success prior with counting “points” on WW, but I’m not sure it’s the best for her. She’ll always say “I don’t have to count this”, for example if she was eating fruit.

I told her it’s very simple. Just track the calories in a fitness app like MFP, and time will show results. She says it’s too much work / time to add / log everything, but I’ve told her it’s super easy (I do it daily, especially if you tend to eat the same foods).

What have you found works best for your parents that struggle?

She keeps mentioning various types of “diets” but I believe they are just ways of eating rather than actual weight loss diets. Such as the “Mediterranean” diet or the “Galveston” diet.

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How to break through plateau?

I have lost 15lbs and need to lose 10 more. Most of that weight loss occurred in the spring, and I’ve been plateaued for months. It seems like I’m doing everything I can with no results. I’ve had blood work done and I do not have PCOS or any thyroid issue. I’m going to list my routine and feel free to make suggestions on anything I could add to break through this plateau!

• I eat low carb (under 50g per day)
• I eat an all protein breakfast to lower blood sugar spiking throughout the day
• I eat in a 350 calorie deficit
• I eat blood sugar balanced meals
• I do an hour of steady state cardio everyday, keeping my heart rate in the fat burning zone
• I’ve cut out caffeine (to lower cortisol)
• I maintain good sleep hygiene

One thing that would probably help is strength training which I can’t do at the moment due to a back injury. I don’t count macros, maybe I need to increase my protein and fiber intake?

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I need help with skinny fat

For reference, I’m 33F, 5’7” and 126 pounds. This is a low weight for my height on the BMI scale. However, if you were to look at me, my body holds a lot of extra fat. In fact, I feel like I looked thinner at higher weights before. I used to workout often and haven’t in the last year and so there’s probably been muscle loss but I’ve also been in a deficit and have been working towards this goal weight I’m at right now. I’m just frustrated because this “goal” looks nothing like how I pictured.

I am definitely skinny fat.

The thing is, every time I incorporate exercise I end up being hungry and weight loss/maintenance becomes harder.

Everyone says to start working out and build muscle but if I have a good amount of fat on my body, then shouldn’t I continue to lose it and THEN start working out? Especially if working out makes being in a deficit super difficult?

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is my plan sustainable for weight loss?

i (18f) am 5’3” and 235lb college student. i use the school gym 7 days a week and i try my best to eat a high protein diet, as i weight train and do cardio. i mostly eat grilled chicken, white rice, sun chips, kodiak protein bars, yogurt, and drink celcius or ginger ale along with a few weight loss supplements. i am also in a calorie deficit of about 1200 calories a day.

i want to be healthier and slimmer but i can’t help but feel like what i am doing will not help me. i’ve lost 10 lbs since being on campus, but i don’t know if that’s from working out, walking everywhere, or both. usually my weight loss has never lasted, but i’ve also never been this active in my life.

below i’ve linked my college workout plan made entirely by me after testing out the machines. since i’m aiming to slim down and build muscle, i’m wondering if i am using enough weight and doing enough reps to do so, and if there’s anything else i should do or factor into my everyday routine.

(p.s. i get 8+ hours of sleep every night)

college workout plan

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Overwhelmed

I'm on my weight loss journey which I started very recently. I have to lose 21 kgs, of which I've lost 1.5 till now (week 1 of the journey). But instead of being happy, I feel SO overwhelmed, that I have to lose 20 more. And that it's gonna be a LOOOONG journey, spanning atleast 5-6 months.

This overwhelming feeling makes me wanna quit the journey altogether. But I also know that staying in my comfort zone isn't gonna do me any good. I NEED to lose it.

So at the moment, It's giving me too much anxiety. How do I deal with this?

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