Help needed for breaking weight plateau

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Joined: Oct 15
Posts: 33

Posted: 15 Mar 2019, 16:24

I am 40 years old.

I am obese and my weight is stable at 106 Kgs for the last two to three months.

Although I am not starving, I record all my entries here in this site. When I take stock of the entries, I see that my food intake range from 1400 calories to 2600 calories a day averaging around 2000 calories per day.

I walk at 4 Kmph roughly for 20 minutes to 1 hour every day. And I bicycle for 1.5 hours on week end. This is my exercise routine.

based on this, Fat secret calculates an average daily net calorie deficit of 600 calories per day. This should have resulted in 600 * 30 = 18000 / 3500 calories = 6 Lbs loss in the last month. However I am not losing any weight for the last three months.

My weighins are as follows

12 Mar - 105.8 Kg
6 Mar - 106 Kg
28 Feb - 105.4 Kg
26 Feb - 106 Kg
05 Feb - 105.5 Kg
30 Jan - 106 Kg

Can you all please provide some suggestions to help?

Joined: Jan 18
Posts: 3

Posted: 03 Apr 2019, 14:44
If I eat high sodium foods - even if I stay within my calorie range - I will show gain or not lose. Apparently I retain water with high sodium. I don't know if that happens to you or not. My doctor told me that weight loss is all about what we eat and not as much about exercise. She said we need to exercise for our fitness and heart health, but we need to eat moderately and healthy foods to lose weight. Maybe averaging fewer than 2000 will help? Sorry, I'm not much help.

Joined: Apr 19
Posts: 19

Posted: 04 Apr 2019, 09:21
Hi VJ. I am sure you will get results if you stick with it. In my research I find articles saying that muscle weighs more than fat, which may be the reason why it doesn't show on the scale, but how do your pants fit?
Feed your body the nourishing well balanced diet of all food groups, with variety to ensure you get everything to help your body to do its work. You do not want to lose muscle at the expense of fat.
Eating or rather making split pea soup with a bit of ham comes in around 200 calories for a one cup serving and you get to control the salt. It sounds like a lot of calories, but provides 13 fibre and 13 protein. This will keep you feeling full. I started my personal diet plan yesterday and dropped a pound, but i will believe it if it is still gone tomorrow. Still, it didn't go up and I had a breakfast of oatmeal (1/4 c dry) cooked with half a large carrot and one washed and grated small apple for natural sweetner. Add spices and bit of sugar. I also had 1/2 Western (1 egg) sandwich on rye toast. This is about 350 calories by my calculations, and 6.5 fiber and 7.75 protein.
Lunch consisted of the cup of pea soup, 1/4 can of mackeral with vinegar and onion to taste, 1/4 cup cottage cheese with a pineapple slice.
Dinner was a huge chicken leg and thigh (without the skin) a medium sweet potato with cinnamon, and mixed veg of broccoli, carrot and cauliflower. I was never hungry, walked 3 miles, and didn't even get to enjoy a dessert of 1/2 banana mashed with 1 or 2 tbs. of cocoa powder and my 1/2 ounce of almonds i plan to enjoy everyday for good health. A total day of 1400 calories, the recommended 25 fiber, and my high protein of .5 per lb of body weight. (80) but ate 100. I also allowed for a couple of coffee with milk and sugar and my 1/2 glass of almond milk with my turmeric and ginger for their wealths of goodness.

The bottom line is to make changes to a healthy life style. Be aware and be accountable. Only you and your doctor know what is best for you. I do hope this outline of my diet plan may help you and others.

Joined: Jan 13
Posts: 67

Posted: 04 Apr 2019, 12:58
I stalled for a LONG time. My TSH was in the "reference range(.45 to 4.5)" every time it was tested. My doctor finally prescribed me a very low dose of thyroid meds and I started loosing weight slowly. Turns out that the reference range is actually under contention, and the actual "ideal" range is below 2.0. After 3 months on Thyroid meds, my TSH dropped a point (still out ideal), but it was enough to kick-start my loss.
Ken Klein

Joined: Apr 19
Posts: 1

Posted: 04 Apr 2019, 17:04
Our bodies learn and adapt to our routines and diets. It is very common to fall into a plateau. You have to switch things up when this happens. I myself have fallen into many plateau moments where I have had to switch things up or try/add something different into the mix. The key is to keep your body guessing! Another reason may be toxins in your body that are preventing you to move further in your journey. I have been reading a lot about this lately. Something you may want to try is a detox. Something that i have been reading a lot of reviews about.

I hope this is helpful!! Don't loss heart either. Sometimes the journey can be quite frustrating ! I have lost over 60lbs over the course of 5 years. And trust me, there were many frustrating moments.

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