Plateau Round 3, Advice Needed

Hi folks,

Wanted some advice as I've hit my third plateau, and this one is really killing me.

Some basic info: I'm at a healthy BMI/ body fat but I really want to get down another 3.5kg. Did a scan at a university, and if I get down that amount and then move to building muscle, I'll have moved from 'acceptable' to 'athletic'. I've always been a very active guy, but just overate. It would be nice to look like I spend 2 hours walking a day, you know?

I'm 1.75m (5'9") and have been hovering around 71-73kg (156.5-160lbs) in the mornings. I was eating around 1900-1950 calories, but after a month of stall, I cut it down to 1850, but 10 days later, it hasn't moved.

I'm decently active (I do about 9-10km a day along with a half hour workout 6 days a week). The university's metabolic testing said my RMR was 1487, about 200ish calories under the average. So I know I shouldn't be eating the lowest category (1,784) but despite being under calories for even the 'light' exercise (2045), nothing is moving. Previously, I had been assuming, based on weight loss, that my maintenance was 2,250.

I'd be happy with even going super slow at a -250kcal deficit a day, since I've been doing this since Feb.

Part of me wants to say 'fuck it' and go to 1,500. My food is boring anyway (I don't eat out, it's all homemade, yes I weigh everything that's more caloric than a sprig of parsley), so maybe I could just focus on gaming to fill the void instead of food. I want that scale to move, damn it!

Part of me thinks this might be the universe telling me to take a break. Try that 2045 for a week. But I'm terrified if what if 1,850 is my actual calorie needs, and I'm just making it worse?*

I promised myself I would keep at the lower amount through October, so I will do that either way. I wanted to be 'done" with the major fat loss by 2026, but maybe that's not in the cards.

Thanks!

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Experiences with muscle retention during weight loss

Hey everyone . Long time lurker first time poster. So I have dropped from 182 ish for years to 153 pounds now, 5'7 32F. Took about 5ish months. My end goal is 140ish pounds, something I never thought possible but can see on the horizon

I have been weight training at home along the way which has helped my composition somewhat I think, and it's getting more noticeable as I continue to lose.

I have had to cut my calories lately in order to keep losing.

I am wondering what have peoples lived experiences been with weight loss and maintaining muscle mass. I have read all about it etc but am wondering have people found that muscle loss is inevitable when losing weight? Should I continue as I am with lifting weights 3ish times per week or is my time better served with more cardio to get the weight down, and then focus on gaining muscle when I get there?

Thanks, I hope this makes sense. Currently quite sleep deprived 😄

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NSV - Measurements

So I restarted my weightloss journey at oct 8th. and this is week 4.
I was feeling a bit demotivated as the first week I saw a massive weightloss. And I knew it was waterweight, and I knew it is not sustainable to lose 1.5kg/3lbs a week. Ever goalplanner and stuff I use say I will be at my goalweight late 2026, or early 2027. so I know it will take time.

Still, me eating more greens and less processed and fatty foods also led to me being very constipated, and I basically stopped losing any weight, and even regained 2lbs because I didn't have any BM for a couple days. (figs and soda fixed that lol).

Anyways, I found my journal again where I wrote down all my start measurement, and the change is DRASTIC. like dang. I know I have gone from a size 2XL being slightly loose, to a size 1XL fitting well. Even some regular XL fitting super snug. But I didn't realize it was that drastic.

Chest went from 121.5cm -> 120.5cm - 0.4 inches
Belly went from 122cm -> 118cm - 1.6 inches
Waist went from 104cm -> 99cm - 1.9 inches
Butt went from 123cm -> 117 cm (I re-measured this so many times) - 2.4 inches
Bicep went from 38cm -> 36.5cm - 0.6 inches
Neck and thigh was not measured back at the start but I did that now.

I also have a lot of tattoos, so where there is no obvious largest point to measure, I have written down where on which tattoo to take the measurement lol. I'e on the bicep it's so the measuring take cover a mermaid's eyes.

I will say, that in addition to eating way less calories (I was up in like 3-4k daily before), I have also started walking 30min each day, light weight lifting a couple times a week. as well as restarted knitting so I no longer reach for snacks while watching youtube.

I still feel very big, but I am even more determined now. My "goal" atm is to fit into straight sized clothes by next summer. Because trying to find cute clothes are already really hard, but when I can only buy online or from the 1 plus sized store in my country - it's sucks even more. I know I need to be max 90kg to not have to go to the plus size stores here. (Europe got it's upsides and downsides ). And I have monthly doctors appointments with a GP who is very experienced with weight loss. So she will hopefully tell me if I need to slow down or I am doing good. Next appointment is on monday.

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Lost 8kg and counting! Feeling great (sharing win)

Hi everyone! Long-time lurker here. I started my weight loss journey on the 8th of January of this year. I started before, but it never lasted longer than two months. I started at 87,2kg and today I’m 79,2kg! I’m over the moon! This time I got a gym membership and started walking more, besides prioritising protein and eating in a slight caloric deficit. I love walking and lifting weights, and slowly but surely the weight started going down. I think I lost fat whilst also gaining muscle, at least that’s what I think when looking in the mirror. I just wanted to share this win because I’m so happy with it! According to assessments at my gym, for my length (170cm) my ideal weight is 65,5kg. That means I have a long way to go still Is that true? I can’t wait to keep continuing like this regardless! My next goal is 75 :)

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Let myself go last week. Had a full week of proper binge-eating and now i'm not sure how to continue

So last Monday i weighed myself, i was 352. And i don't know what happened inside my head but it was like "you know, you should be able to have a cheat day now that you've lost 15 LBS in a month. But that cheat day made something disconnect (don't know how else to describe it) and i went on a full week of eating unhealthy stuff. Pizza, Pasta, Fries, Loaded Fries, Noodles, A ton of grilled cheese sandwiches, lots of crackers and peanut butter and i decided to just stop moving all together, hardly got more than 1000 Steps a day, didn't do the other exercises i did.. Decided to weigh myself last Monday and i was 370.

I'm feeling terrified because while right after that i got a punch in the gut and i immediately started toning down again and tracking my calories seriously again. Like, i would still track my calories with the binge-eating stuff and i'd overeat about 1000-1500 a day for that week. But after last Monday i genuinely got scared and nearly cried because of what i had done, it felt like this was irreversible and like it was an insane amount of weight to gain, even if it was just water.

Ever since Monday i've been in a defecit again, between 500-750. I've started walking again and exercising like i never stopped and while i can feel that i'm getting less stiff again and the acid reflux is gone and i have more energy, i'm still sad that something like "oh let me have a cheat day" made me spiral out of control like this.

Weight loss is a massive struggle, i went from 385 to 302 from 2023 to 2024. Then in 2025 i regained almost everything but i could stop before i got back to my old weight. Things were going so well again, i started feeling energetic and agile again and my mental health had cleared up a ton, and then this happens.

Does anyone have tips to make it less difficult for me to get involved with binge-eating or with craving fast food?

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Reduced hair density during weight loss

I'm a 21 year old male who's 25 pounds down since February, and I just got my hair cut and under the bright light of the barber shop, I was mortified to see so much of my scalp after the haircut. My hairline is intact and its not just in one area, from my sides to the top to the back of my hair theres reduced density everywhere, so much so that under bright lights u can see some scalp no matter how I style it.

I asked GPT and it said this is normal and is called "telogen effluvium", but I'm not losing hairs. Im pulling on my head and checking my pillow and no hair is falling out, its density has just significantly reduced. I'm looking back on photos and videos of me, and my hair was very good and thick up till around mid august, and that's when I start noticing decreased density in photos. The haircut I just got has just woken me up to how bad it's gotten.

Has anyone experienced this and what should I do? Should I take a long break from my cutting phase? Should I go to a dermatologist?

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I hit one of my biggest goals in my WLJ

Hi everyone :') I've lurked here for quite some time, and first of all I'd like to say thank you for all for all the encouragement you've given even though you've got no idea you did it. I read so many accounts of weight loss journeys and used them as motivation to get to where I am today.

I just wanted to post this somewhere, because I feel like I can't really talk to anyone, but my boyfriend who was very congratulatory, about this. I started my wlj about a year and a half ago, at about 362lbs. One of my biggest goals in my journey was I wanted to be able to ride rollercoasters with my boyfriend at Halloweekends at Cedar Point. We went last year and I couldn't ride a single ride, and I was devasted. This year? I stand here at around 270lbs, and this past weekend was the Cedar Point trip; I got to ride the coasters. I fit in every single one I tried, and I cried from happiness. I've tried so hard to get where I am today, and while I know I have a way to go to get to my ultimate goals, it was just such an amazing nsv I wanted to share.

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