Weight loss plateau for over two weeks now. How to break it?

So I aim for about 1600-1700 calories a day currently and try to get at least 150 g of protein a day. Doing this I have gone from 207 to 188.9 in a little over two months. But now I have been stuck at 188.9 for a little over two weeks. Ideally, I would like to keep my weight between 160-170 lbs. I workout 5-6 days a week pretty intensely with a weight lifting session in the mornings and 45-60 mins of cardio a little afterwards. I’m trying to lose weight and lose fat as well.

I’ve heard mixed opinions about eating more calories to break a plateau for one day and then getting back on track. But I would like some advice.

I don’t want to reduce my calories so drastically because protein/nutrients are important for how much I lift and recovery but maybe I need to cut down more on calories?

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Protein shakes vs meals

So I saw a video online saying cutting out protein shakes/bars and replacing them with meals such as chicken/beans/high protein foods helped them become more toned.

I wanna know if this is true or just another fitness myth. Like we all know weight loss boils down to calories in calories out, but is that the same for muscle growth with protein? Such as, it doesn’t matter where the protein comes from, as long as you get enough (100g) you should be good.

Only asking cause I have a hard time with meal prep and rely on protein shakes/bars to get in the amt of protein I need in a day.

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My doctor recommended weight loss medication a year ago, I have a question.

I (F23) have been trying to lose weight on and off since 2022. I started at 215lbs and in 3months I lost 37lbs on weight watchers, but I was starving and sick most of the time. It wasn’t sustainable. I gained most of it back 205lbs. I joined noom and lost 20 in 2 1/2 months but failed to keep disciplined and wasn’t exercising. I gained most back 195, but was able to maintain it.

January 2024, my doctor recommended weight loss medication based off my attempts and failures, but after learning more about it I didn’t feel I was disciplined enough. I started weight watchers again it didn’t last long. In April I said forget weight loss let’s focus on muscle gain and learn to enjoy exercise.

I started weight lifting 3 days a week but I got bored and started looking for something else. I started a pole dancing class in June, I fell in love. I’ve been training 4-5 days a week for months without failure, (pole, and a mixture of hot yoga, weightlifting, and ballet and other dance, flexibility classes all classes are at least an hour long and my heart rate ranges from 140-170). But I’ve gained weight back to 205lbs, but I realize that some of that is muscle growth, I’m a lot stronger, graduated to the next level of pole and look it too ( muscle are actually visible ), waist has gone from 36inches to 34inches.

8 days ago I started to track what I eat, I didn’t change my eating habits though, I wanted to pinpoint my bad habits . (I made sure to track butter, dressings and any binge eating I did as well) I’m averaging 1850 calories a day, based off my BMR and TDEE I should be losing weight, but I’m not.

My goal is 150-160lbs, strong and healthy.

This brings me back to my question, is weight loss medication a good option? I’m worried I won’t be able to maintain my weight, and the negative effects the meds may have. Thoughts?

Btw: I’m 5’8”

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ADHD - I don’t remember

I started my weight loss in April. I have taken monthly pics and keep a log of weigh-ins… I did that because I know how I am and totally expected to forget.

The same way I couldn’t remember the feeling of when I was at a healthy weight, it’s only been several months (down 65#) and I don’t remember what it felt like before I started working on myself.

Anyone else forget quickly how it felt to be unhealthy? Or remember way back when how it felt before it got out of control?

I wish I could have quick flashes of the feeling to help remind me how far I’ve come….

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Getting Back on track.

Hello everybody! I decided to make this post due to me failing of track on my weight loss.

My weight is 84 kg as of right now, and my goal weight is 77 kg.

I'm 19M 184cm.

I lost to the point where i was 70 kg, but i was feeling unvell and had absolutely no energy for anything. Interesting fact, that my unitended weight loss was actually caused by me stopping counting calories and fearing to gain all the weight back. now my goal is to mantain a healthy physique and body image, and be totally happy with my weight. because i actually gained 12 kilos in 2 months, after I stoped "dieting" and abusing diuretics also i moved back with my parents due to some life circumstances.

Overall, I understand that it's going to be a long and hard fight and I'm more ready then ever.

TLDR

19M 184CM CW-84 GW-77

Daily deficit - 2600 kcal

Daily activities: waliking 10-14k steps at a good pace and also training in the gym for an hour daily.

Any tips and tricks would be welcome!

Pictures of me at 74kg and now at 84kg

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Medical diet

Hi, I’ve lost 30 pounds through the conventional method, but I’ve been at a standstill since last September when we had to go back into the office. A standstill until the past 6 weeks when I gained 10 pounds. My doctor told me about her hospital’s weight loss clinic. They have very low calorie options (no thank you) and a low calorie option of 1200. I told her that I know myself and I know that going straight into 1200 is an automatic failure for me. She said they can start me off at a higher calorie level.

I’m considering doing this as I have over 100 lbs to lose and I’m a 53 year old woman. My main concern with doing this is that I’m going to lose too fast and have a lot of excess skin. But after being morbidly obese for 20 years, and being 53, that’s going to happen anyway, right? Even if I lost only a pound a month there would be loose skin, so might as well do lower calories and lose as much as is healthy under a doctor’s supervision. Am I right about the skin?

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Lost 70lb, 11 months. Just crossed into normal BMI range. (46m)

I was going to wait for the 1 year mark and/or 80lb before doing my post but I crossed into normal BMI and am finally feeling like a "skinny" person. I am super stoked right now and wanted to tell someone. I have not been this weight since I was 19 years old.

Over the course of my weight loss I revised my goal weight 3 times lower and am going to continue to lose weight into the middle of the normal BMI range and continue the diet for the rest of my life, but this is the point I told myself I would pull back some and work on gaining back some muscle mass.

My diet is a non strictly enforced, but counted 1200 calories (for around 1600 deficit vs pre-diet). Enforcement was mainly via cutting out breakfast (or having a packet of oatmeal or salty nut bar), having a "snack" lunch. (leftovers or ramen or small prepped meals), and eating half sized portions for dinner (roughly 600 calories)

I have a desk job but I have always been relatively active. I backpack/bike regularly and I walk/jog 3 miles a day, but that isn't new, I can just do the entire distance jogging now. I also got a dog this year, which is new :).

Some notes synopsized from from my weight diary.

• 2 mo. -20lb First 20 pounds came off very fast. Hungry constantly. Bad heart burn, started taking Zantac.
• 4 mo, -30 lb, I plateaued around this point for about a month. Probably my body adjusting and actually loosing the fat vs water weight from the diet change? Less hungry.
• 6 mo, -47 lb. This was my first goal weight. But I still had quite a belly and wasn't noticing much physical change to appearance besides my wife commenting that my butt was gone, so I revised my target. Pant size is down 5-6 inches and I have to purchase new pants.
• 7 mo, -53 lb. My stomach size has adjusted I think. I can no longer physically eat full sized portions without becoming very uncomfortable. Appetite seems reduced. BP down 35 points and cholesterol has reduced from alarming to low. Doctor reduces dosages for BP and cholesterol medication.
• 9 mo, -60lb. Actual rate of loss has slowed a LOT. But I am seeing the physical effects. I can no longer wear XXL shirts and comfortably fit some L's. I have a lot of loose skin under arms and my belly appears flat from the side without sucking it in. Considerable improvement to mood and energy. Lowered anxiety and depression.
• 10 mo. -65lb. I am not "trying" as hard anymore but am still losing weight, just eating enough to not feel hungry. Waist is down 8 inches. I had to purchase new shirts. XL shirts now look frumpy and too large. I'll never be a medium with my height.
• 11 mo. -70 lb.

One interesting note is that I didn't really see "major" physical differences and people noticing the changes until 3/4 of the weight was lost. Then change seemed to come very fast in the areas I and other people notice even while the weight loss had slowed down.

I feel like at some point I hit a self-sustained level. Before I lost the first 50lb my body was actively fighting me losing weight at every step. Now I feel like I am craving just a bit more than the right amount of food. I know that's a trap, but it doesn't feel like my body is fighting it as hard, it's better balanced.

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