How to Deal With Weight Loss Plateau?

Hi all

Started my weight loss journey in July at 85kg (187lbs) , and I am currently down to 71kg - 72kg (156lbs - 158lbs). Current goal is 65kg (143lbs).

I have been eating at a calorie deficit of 1154, and am attending gym 3 times a week (trying to push to 4). I also have a cheat day here and there.

The progress I have made has come to a stand still, I was dropping a kg week and now I'm stuck between 71kg - 72kg. It's been like this for about 2/3 weeks.

I will say the number on the scale is what I am hyper focused on, and I honestly freak out when I see the number going up.

What's the best advise for beating a plateau? It has put me in such a downer and I begin to doubt myself with my weight loss journey.

Thank you 🫶

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My body image is not keeping up with the weight loss

F26 5’2” SW:188lbs CW:170lbs GW:~150lbs

I’ve lost about 20lbs so far. I have very soft features, my face is very round, and even when I was “in my prime” and a very competitive athlete, I was never stick thin, I’ve always had shape to me.

I can not see the changes that the people around me are seeing. I’ve had a few people ask if I’ve been trying to lose weight, saying how good I’m looking. My partner constantly praises me and tells me I’m looking so much better, and while there are some days where I see some small changes, overall I don’t feel I look noticeably different. My partner saw me analyzing myself in the mirror and said “how do you feel?” And I said “I feel like nothing has changed.” He was so shocked and responded that he was about to say how well I was doing and how all my hard work is paying off. I was dumbfounded. I feel just as fat as before.

How do I get over this? I’m feeling very discouraged. And I’m not quite halfway to my goal. After typing all this I think this is possibly more of a body dysmorphia issue, but any help would be greatly appreciated.

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How do you maintain motivation and consistency?!

I know I can’t be the only one that has had a successful start to their weight loss journey, only to hit a massive rut and struggle to lose more weight (or even gain it back). So how did you all manage to overcome that awful period where your lack of motivation just disappears?

I lost 15 lbs between March and June and then around July started to struggle immensely to maintain my diet. I ended up gaining back about 4-5 lbs of the weight I lost already. It’s like my brain is in a constant struggle between desperately craving food for the endorphin-rush and desperately trying to stick to my diet. I think about my diet all day, everyday, but I still can’t manage to stick to my calorie goals more than 2-3 days a week right now. I feel so incredibly discouraged. Why was it so much easier when I started?

Anyone who has gone through this period and has successfully overcome it, PLEASE comment with advice and your success stories. I need to hear that this is surmountable!

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Bad Experiences Can Be Motivation For Me

Had a horrible day today. I’m 17 and I dread volleyball every time I have it. Don’t get me wrong, I love playing, and games really get my feet moving — it’s just the people I hate. I can tell they resent me, and for good reason, since I’m overweight and I might be a hindrance during games. Today, however, we had to partner up, and nobody really wanted the fatass to practice with — so I was left to practice with the wall. Worst part was the coach didn’t seem to care. I cried in my car after ward… but hey! This experience taught me that I REALLY need to commit to this weight loss journey. 8 pounds in a month down! 92 more to go :) Always use these kinds of moments for motivation :D

SW: 240 CW: 232 GW: ~140 HEIGHT: 5’8

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I wanna lose weight as a 5’9”, 300 lb male

I wanna start losing weight as a 5’9”, 300 lb male

I went on those tdee calculator things and it said that I can lose weight by eating about 1800 calories a day. What do you guys think? Should I go lower? It said on the site that 1800 calories is good for about 2 lbs a weeks of weight loss. I wanna start walking and going to the gym too. I think 1800 calories is good, but do you guys think I should go lower? I don’t want to lose a lot of muscle either, because while I don’t have a lot, I’d like to keep whatever I have so it’s easier when I bulk up later in the year, or whenever I lose the weight, so probably more than a year. What do you guys and gals think?

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Recomposition Progress/Victory

I started my weight loss journey back at the beginning of January. I ended up getting down to 189 lbs before deciding to lift weights at the direction of my doctor and wife as well. I wanted to know where I was body fat wise before getting too deep into weight lifting so I went to get a DEXA scan to get a baseline. It told me I was at 27%. The scan also told me how my Renpho scale was reading in comparison so I had something to go on going forward. Fast forward 5 months and I had another scan today. I'm down to 23% body fat, which is higher than I originally wanted to be. However, I have gained 10lbs of muscle. I've been hitting the gym 5 days a week so it's definitely paid off. So my plan at recompisition has worked albeit not 1 pound of fat for 1 pound of muscle. I have gained weight and am at 200, but I've not been too worried because I can see the muscle results in the mirror and I didn't want to cut back on calories too much and kill my work in the gym. Now I have a choice, cut to get to 190 and lift weights or continue small cuts with lifting weights. My goal is 18%...Looking forward to seeing what 5 more months brings!

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I’m going pound for pound

For every pound of fat I’ve lost, I’ve gained a pound of muscle. This was not my original plan, but I’m really liking the current outcomes! When I started working out and eating healthier in January, my goal was to lose 20-30 lbs. I was really frustrated around July because I wasn’t seeing any results and was really struggling to eat at a deficit.

I stayed on track and kept trying my best and in September I finally noticed that my body looks totally different and my clothes look better on my body. I now have visible abs, my hips are smooth and round, my butt is round and I have less visible cellulite. My back muscles show when I flex. My waist and belly are both smaller and so are my arms.

I’m lifting 20-30 lbs heavier than when I started, I can do 100 floors on the stairs in 20 minutes, I can hike carrying my child on my shoulders without getting sore the next day, I have a lot more energy to get on the floor and run and jump and play with my kid, I sleep better at night, I’m a better parent because I’m not fighting depression and fatigue.

I guess I’m posting this because I’m glad I didn’t give up in July, and even though my methods kinda changed from weight loss to body building, I’m still happy and inspired by this sub and all the information on macro tracking I learned here. I’m now about to try going low carb for 4 weeks just to see what happens and see if I can.

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