Kate Freckles's Journal, 24 March 2021

Have you noticed any other differences in how your body looks? I mean is it possible that you are adding muscle so you might still be losing fat? I’ve noticed my loss slowing down and am sure it’s getting harder but also I think I am still adding a bit of muscle too through weight training. 

Intake my measurements every week yes and my stomach has flattened over time but that also has stopped moving.  

it's hard going once your near a ideal weight . As above maybe your shape is changing rather than the weight. maybe lower your protein slightly and have more good fats . That might help . you will get there . sounds like your doing everything else . xx 

I have the same problem. I suspect my body is just compensating for the reduced calories and holding onto fat. I’m going to try having a calorie restricted 5 days and then 2 days of increased carbs to see it the overall calorie deficit reduces weight whilst the high carb days stop the metabolism slowing I’ve just started this though so can’t say it’ll work!! 

Check out ‘carb cycling’ on body builder sites. Not that I’m a body builder 🤣 but they must know something! 

slow release carbs can help metabolise fat.  

I had the same problem near my goal. I tried intermittent fasting for a couple of days, which worked and then I just went back to my normal routine. Keeping the same deficit but eating in a much shorter window. 

Yes, sometimes you have to try every trick in the book to get there. But keep going! 

This happens and it's ok. 1) muscles are heavier than fat and very often checking the weight is not helpful. Take pictures once in 2 weeks and see changes. 2) If you really see you are stuck, take 1 week break and eat as you like, less exercise, start again after 1 week. 3) make sure you eat enough fat for your weight, otherwise your body will store your body fat and you can have problems with period.  

This is the hardest time as your body is used to all your eating, exercising & resting routines. Keep up the healthy eating & drinking 2-4 litres of water a day, but add to your cardio & change your exercise routine. Nothing over the top, for example, 2 extra 30-45 minute walks/rides a day, am & pm. Then do some new exercises, eg. mountain climbs, burpees, skipping, squats, lunges &/or calf raises. Or Try adding a regular run, 2-4 times a week, again not over the top, and at your pace. Make sure you keep running/jogging for the whole time/distance you set as your goal, 30 mins or 3 km. And finally, make sure your getting enough quality sleep! 😬 

Thanks you guys. Amazing support here. Yeah I’m an avid sleeper ! I could sleep for England so no issues there. I’ll take this all into account 💕 

muscle is not heavier than fat...thats a myth. 4lb or fat weighs the same as 4lb of muscle....muscle is less dense therfore taking up less space.....start measuring yourself....your maybe getting smaller not lighter xx  

30 carbs, 30 fat, 40 protein. I eat 3 times a day, do protein shakes after working out. I do healthy lean meals and I don’t snack at all. High fibre foods drink plenty of water, excessive everyday and sleep 7-8 hours a night. What else can I do 😅 

Or just (as i always say) wait til next week! 

We do plateau...I haven't lost any weight for about 2 months and I can get quite stressed about it...which can be a factor in water retention and therefore weight! Also my body had gotten used to certain exercise I was doing...so I now change it up every 3-4 months to work different areas of my body and stimulate it. But Kate...honestly you have done so well, you look great in your clothes! 

I have heard that calorie zig zagging across a week will wake your body up so change up how many calories you have on each day some intermittent fasting and that should break the plateau. pound for pound fat and muscle are the same just take up less space maybe do measurements aswell to.take focus of.the scale. you are doing great x 

Try not to stress it isn't good for weight loss either. Just keep doing what you're doing. Don't focus on weight, focus on how you feel. It's much more important to be physically and mentally healthy. Thin doesn't =healthy.  

Did the things suggested and I’ve gained 200g this morning. I’m really annoyed, confused. Frustrated.  

Try 24 h no exercise , just weigh yourself after a rest day and not during your menstrual cycle. First thing in the morning 

Also do some hiit . 😊 as some said here, your body got used to the exercises perhaps . Indoor cycling is good !