Should I just accept the plateau? Have faith it will pass?

I've (39F) hit a plateau in my weight loss journey. 4 months into the journey, first plateau. I'm not really sure why or what is the best thing to do keep the weight loss going.

Weight Loss Journey Details: I'm down 25 lbs; losing an average of 1.5 lb/week since October with primarily just a diet/calorie deficit focus. In late November I had a minor laparoscopic surgery that required no weights or running for 6 weeks.

Fitness Journey: In January I started doing more intense cardio 3-5 times a week (20-40 min on bowflex cross trainer at home or interval running outdoors) along with light dumbbell (<10 lb) workouts. I was dropping weight at a rate I was really happy with at this point. The only thing that changed diet/fitness wise is Feb 1 I started going slightly heavier with the weights (50 lbs with barbell/machines or 15-20 lb dumbbells) and weight loss has totally stopped 😫 I weigh in weekly (same day and time) and I've been at 181 lbs since Feb 4.

Diet Details: I've tracked everything I eat in myfitnesspal since October and keep the same general diet: 1100-1400 calories and usually hit really close to my goal of 150g protein/115g carbs/50g fat. Calorie and macro focus has not changed since October. Typically drinking 70-100 ounces water everyday. I don't do cheat days but I sometimes work in a 16-24 hour fast (hoping to avoid a plateau).

According to MFP & Fitbit combined data since January, I average 1300 cals in, 2100 cals out.

Emotionally, I've been so stressed over a career change I can physically feel the anxiety (tense jaw, aching teeth from grinding/clenching, constant knot in my throat and stomach) and I'm losing sleep over it. This is really the biggest change I can identify in my life in the past 3 weeks.

Should I just keep doing what I'm doing and the plateau will pass? Any insight/tips to kickstart the weight loss again would be appreciated.

Thank you!!

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Really struggling with weight loss

Hi everyone, I just turned 25 years old. When I graduated high school I was starting to gain weight from 180 to 195 and back then I was like I’m getting fat I need to lose weight. Tried and failed so many times over the years, always saying this year I’m going to improve, 2020,2021,2022,2023,2024 all went to fn waste. I’m currently at 250 pounds as a 25 year old and 5’11 in height. I absolutely hate my body. But I’m also in a rigorous pharmacy program and the time I had to workout before has diminished to almost nothing since most of the time I’m completing assignments or studying. I can’t stick to a diet I like without always being hungry as hell, I don’t have time to workout, and I’m so scared of making it past 250 pounds. Ideally I wanna get back to 190 pounds or even 200 pounds. I recently started jogging twice a week for 30-35 mins and i actually enjoy it since it’s a quick workout and burns a lot of calories, but I don’t know if that will be enough. I could really use some advice ,instructions, or even inspiration to make it out of 2025 a lower weight instead of increasing weight every year.

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Maintaining weight despite being in a calorie deficit?

Hi guys! Sorry in advance because you probably see this question a lot... I've been on a weight loss journey since new years and so far have lost 5,2kg/11,5lbs. I'm currently on a 500 calorie deficit (since the end of January) though I started with 300. Towards the end of January I maintained my weight, then lost a lot at once when my I got my period a week into February. (Putting this here in case my cycle has anything to do with it...) However ever since then, February 9th, l've maintained my weight despite being in a 500 calorie deficit, tracking my calories meticulously. This makes 12 days of no progress at all. Sure, I might not track accurately all of the time but there is NO WAY I'm off by 600 calories.. right? | have wondered if it has something to do with the fact that I really reduced the amount of sports I do since February, but theoretically a calorie deficit should still show results, shouldn't it? Is my deficit maybe too big? Or are 12 days of maintenance normal during weight loss?

I'm 5'8.5/ 174cm and weigh 171lbs/ 78kg atm. Unless I miscalculated my maintenance is at about 1950, while I currently eat between 1400-1500 a day.

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Strange Motivator for Weight Loss

Hey guys! I gained ~20 lbs since college, but it didn’t really hit me until my recent PCP visit where my blood pressure was high for the first time ever. And I realized that I had been getting tired quicker and running out of breath--just hadnt been feeling like myself.

Anyway, I’ve always had normal blood pressure, so it honestly scared me. It was weird realizing I need to lose weight to fix a health issue, even though my BMI is still “normal.” I guess everyone's body is different and unfortunately hypertension runs in my family. But now I'm motivated to lower my BP, get back into exercise, and feel healthier/more energized again.

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weight loss rewards that are actually motivating & not food centric?

I'm (f27) in my weight loss journey, woo hoo! Making some progress but I respond best to a physical list on the wall that I can check off each day (calendars are my jam 😁). Additionally (cue vague family lore) was never really allowed to ask for things I wanted or needed as a child/young adult. Now that I'm grown with money, I make a point to actually buy myself things, so little rewards aren't super motivating to me because if I can afford it and I've taken care of my savings then I get it.

What's your most motivating weight loss rewards? I was thinking maybe looking at some experience based things rather than material things, but I'd love to hear all of what works for you or what would work for you! Thank you 🩷🩷🩷

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Just need some guidance.

I have been maintaining 52-53kg for over a month now. I am 21 female and 162 cm tall. I eat 1500 calories, do an hour of incline and 30 minutes of standard walking. According to my apple watch, I burn roughly 400-500 calories through this exercise alone. Beyond that I’m pretty much sedentary. I own a food scale and weigh my food. This has been working for me prior to my Christmas maintenance break. Before anyone says that I’m already at healthy weight, I am aware but I want to lose a little bit more just so I can splurge on my holiday and not feel bad about weight gain after coming back as I plan to maintain after and go back to weight lifting and prioritise body recomp over weight loss. However, as I said I have not lost a single pound ever since my maintenance break and my period is also very late. I’m not sexually active to worry about pregnancy so this is raising concerns. I doubt that I am eating too little because although I have terrible cravings, I wouldn’t say I’m hungry at any point throughout the day. I have a sandwich and a fruit in the morning, then I have oats, granola or a cereal bowl with some skyr and more fruits for lunch and lastly I have dinner consisting of chicken, veg and whatever carb I feel like having followed by some chocolate. I eat my breakfast around 5am, lunch around 9am and dinner at 2pm. Can anyone help me with this?

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Weight Loss slowdown despite getting loads of exercise / What I did to push past it

I (30M) have currently been going to the gym and exercising a lot in general in between looking for a new job and studying for a career change (one of the great benefits of being unemployed, IMO). I swim 60 laps with paddles and flippers 4-6 times a week (took me 6 months to build up to this, started with 32, then 40, then 50, etc), do a 1 hour treadmill jog at 5mph also 3-5 times a week, and join my brother and his personal trainer for a workout once per week, and sporadically lift weights, do push-ups and go for bike rides when the weather allows as well (it's cold rn brrrrr lol).

What's weird is, while after I started this routine after giving up alcohol 6 months ago, I lost quite a lot of weight relatively quickly, I graphed my progress from 265 to 240 and I was losing about a pound every 5 days, which I would say is about the best you can hope for if you're trying to lose weight at a sustainable pace without any rebound afterwards.

I suppose after you quit nightly beer drinking your body isn't used to as much solid food which helps. I gave up marijuana around the same in July and that similarly made a big difference in reducing my appetite for the first few months.

However by November I noticed the weight loss seemed to be slowing down. Maybe y'all can relate but I had a weight I just couldn't seem to get past: 236. For about two months, I'd see anywhere from 240 to 236 on the scale but could never seem to get below that, despite swimming and jogging 8+ times per week.

I knew I had to change my diet to keep it going. Weirdly enough the thing that did it was cutting out dairy and cereal. I had a bad habit of eating a big bowl of cereal before bed every night (I generally don't eat very much early in the day and do most of my eating before bed).

I've heard milk described as "baby cow growth serum" and although it is undeniably delicious af, this appears to be spot on IME. Even though I occasionally eat candy or chocolate before bed in compensation (again, tons of exercise being had here so take that with a grain of salt) I've still been seeing steady weight loss since I gave up the cereal and dairy. I don't think milk is necessarily bad for you, I've never broken a bone in my life and I attribute that to regular milk drinking, but it seems to be poison to weight loss nonetheless..

In fact I just hit 229.2lb today! Meaning I'm now within 9lb of where I started before my second round of weight gain (I was at 170lb 4 years ago, but gained most of it back in 2 distinction rounds, one from 170 to 220, then the second from 220 to 265 (ouch!).

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