Since April 1st I have been consistently losing weight, from 207-170. However these past 3 weeks nothing has changed, my diet is clean and I'm still eating 1400-1500 calories a day. The scale has not dropped a single pound in these 3 weeks, which is very discouraging. I just started weight lifting again on monday, but I doubt that has a great effect on my inability to lose weight. My BMR is 1900cal and I don't feel hungry after eating 1500cal. What's the problem? What should I do to break this plateau.
I haven't lost weight in 3 weeks
- Thread starter JumBie
- Start date
I'm not expert, but it could be a couple of things
1. Your body is requiring fewer calories than what you think
2. Your body might be doing a slight recomposition - losing fat, gaining muscle (I do think starting lifting can have an effect on this)
3. You might just be retaining a little more water or waste (I think exercise and lifting weights can affect this too. Your muscles might hold more nutrients and fluids if you are using them more).
I personally wouldn't worry about it right now as I'd be more concerned about the eyeball test. Are you looking lighter? thinner in the waist, etc. However if you want to continue to lose you could up your workout/cardio a little more, or try dropping 150-200 calories per day and see how you weigh in a week.
1. Your body is requiring fewer calories than what you think
2. Your body might be doing a slight recomposition - losing fat, gaining muscle (I do think starting lifting can have an effect on this)
3. You might just be retaining a little more water or waste (I think exercise and lifting weights can affect this too. Your muscles might hold more nutrients and fluids if you are using them more).
I personally wouldn't worry about it right now as I'd be more concerned about the eyeball test. Are you looking lighter? thinner in the waist, etc. However if you want to continue to lose you could up your workout/cardio a little more, or try dropping 150-200 calories per day and see how you weigh in a week.
Thanks for the advice, most of it makes sense. Should I switch up my diet? Like eat different things, instead of eating the same thing everyday. The eyeball test is NOT looking good, I look exactly the same as I did at 207 except I have no more fat on my neck and face.
Powermoloch
Lifer
- Jul 5, 2005
- 10,084
- 4
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I think a lot of it might of been water weight, as it came off pretty quick. I am 6 feet tall by the way.
Change your exercise regimen, that'll spark something. Do more explosive movements, compound movements, or if you're doing that already, do HIIT cardio or sprints...just something your body isnt used to.
In the weights department, just stay off the machines and stick with the barbells and dumbells...save for back or a few of your favorites.
In the weights department, just stay off the machines and stick with the barbells and dumbells...save for back or a few of your favorites.
Just as theninja says, don't worry about it. Watch your waist size and see if it shrinks. Possibly your weight is the same because as you lose fat, you're gaining muscle. Just keep on going and change up your workout routines a bit.
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
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If you're only eating 1500cal at 170 pounds, you're significantly below your BMR (unless you're quite old). I'd venture to guess that you've hit a conservation/starvation mode. Eat a few hundred more calories so your body knows you're not starving to death and you may lose more weight... it's counterintuitive, but super low cal diets do stall out now and again. If you're above your BMR, it doesn't tend to stall.
I barely eat any carbs, I eat maybe 25g of carbs in the morning most of which is fibre from cereal, and I put about 17g worth of carbs from milk into it. Thats about all the carbs I eat for the day, I make sure to keep them all at breakfast.
No I haven't lost a single lb, also no difference in the way my body looks. I tried to up my calories a bit like suggested no budge.
PingviN
Golden Member
- Nov 3, 2009
- 1,848
- 13
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What's the training regime? Running is best when you want to lose weight. While lifting weights might build muscle, running is key for dropping pounds. If you're not losing weight despite a modest 1500kcal/day, you either need to exercise (preferably running) more or eat less. Keep it up!
I stopped running because everyone told me running was going to burn away at my muscle, so I started strictly lifting weights. Its been over a month now, and the scale has been stuck at 170lbs.
Any suggestions on what I should try doing? I've tried eating more, and eating less. I tried switching up what I've been eating also, and no budge. This blockade is lasting for what seems like forever, I need to break it somehow.
Any suggestions on what I should try doing? I've tried eating more, and eating less. I tried switching up what I've been eating also, and no budge. This blockade is lasting for what seems like forever, I need to break it somehow.
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
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Actually, there's research that shows lots of other alternatives. Running is great, but it's also high impact especially for those with poor form. In addition to that, weight lost is a function of calories burnt per hour x time. Running has one of the high calories per hour expenditure, but all other activities can be done for slightly longer to equate to that calorie burn. Running's good, but not some magic weight loss technique like you're stating.
And actually, lifting weights is effective for losing weight as well. It modifies genetic expression, putting the body in a likely mode to preferentially maintain/build muscle and utilize fat stores as a calorie source. Weight lifting isn't strictly for gaining muscle and running isn't strictly for losing weight. They are both multifactorial and contribute in completely different ways.
There have been several points of plateau in my fitness routines, times when I stopped losing weight or seeing any muscle growth for weeks at a time and I knew it was time to change it up. What I did was dramatically alter my workout routine, doing completely new workouts and that is what worked excellent for me!
wheresmybacon
Diamond Member
- Sep 10, 2004
- 3,899
- 1
- 76
While distance running generally is catabolic, it's not impossible to maintain strength - in my experience - while running if you're getting adequate rest and your diet is in order. And you're not going crazy on the volume.
Guys that are in the upper percentiles of hugeness may find otherwise, but in my experience it's doable. I've been tracking my strength as I set out on a program of running, and so far after losing 25 pounds of fat since March I've lost almost no strength at all. My goal here is to get into half-marathon shape by fall. Right now I'm usually running about 5 miles at a time, increasing mileage slowly to avoid injury.
What's important with things like this is you're both listening to your body and keeping logs. At 38, I was worried about recovery from weight training while running, so I had to ease up on the volume. For me that meant going from a more traditional 3-4 sets per exercise in a 3 day split routine to training full body in the HIT style once every 4 days. I was very skeptical about doing only one set per exercise, but shockingly, it's working.
One important thing to point out is I had to choose between running and heavy leg/posterior chain work. IMO these are two things that just aren't compatible. So while I am doing some leg work in my full body routine, it's not intense and primarily for maintenance and injury prevention.
At the end of the day, I enjoy running, so I'm happy to have started again. As a former collegiate soccer player and recreational runner since I was a child, it's something I've done for a long time and I'm glad I've found a way to incorporate it into my training these days.
Oh, one final thing. Just to give you a general idea of my size/body type, I'm 5'10" 200 even. I estimate I'm probably about 15-16% BF. Recent lifts (single HIT set):
Barbell Bench: 205x12
OHP: 145x5
Pullups: 8
Ghiedo27
Senior member
- Mar 9, 2011
- 403
- 0
- 0
Nth-ing this. Your body adapts to stress. If your body stops adapting it either doesn't have the resources (nutrition / rest) or it has sufficiently adapted and needs to be challenged in new ways (generally). More weight, different lifts, or sprinkle in some aerobics. I'd choose an aspect of your fitness you aren't happy with (biceps, shoulders, endurance, or whatever) and focus on improving that. Weight loss will come if you make a habit of exercise (and diet control), but the gains in other areas will provide positive reinforcement through the slow times.
The best plan is the one that's sustainable.
Scarpozzi
Lifer
- Jun 13, 2000
- 26,391
- 1,780
- 126
It's called a plateau. It's the same thing that happens when you lift weights...it takes a few days/weeks/months to get to that next level.
When you're losing weight, you have to take into account how much sodium is in your diet and your water intake. Since you're lifting, you also have to take into account the muscle weight you should be gaining.
If that 1400-1500 calories/day are protien-rich, then the muscle weight will increase faster and you'll get out of the plateau faster because you'll eventually reach the critical mass where your muscle gain will spark additional caloric burn. (ie...you'll be burning more calories than you are using again)
It doesn't take much muscle gain to show weight gain from it. Muscle fibers hold a lot of water and the more you tear them and allow them to rebuild, the faster they'll grow. Just make sure you give them a few days or rest to rebuild or you'll limit thier progress.
When you're losing weight, you have to take into account how much sodium is in your diet and your water intake. Since you're lifting, you also have to take into account the muscle weight you should be gaining.
If that 1400-1500 calories/day are protien-rich, then the muscle weight will increase faster and you'll get out of the plateau faster because you'll eventually reach the critical mass where your muscle gain will spark additional caloric burn. (ie...you'll be burning more calories than you are using again)
It doesn't take much muscle gain to show weight gain from it. Muscle fibers hold a lot of water and the more you tear them and allow them to rebuild, the faster they'll grow. Just make sure you give them a few days or rest to rebuild or you'll limit thier progress.
Rock Hydra
Diamond Member
- Dec 13, 2004
- 6,466
- 1
- 0
Do you get sufficient fat/protein and fat-soluble nutrients? I would investigate what your body requires and then eat that. I do not subscribe to a calorie is a calorie, is a calorie. You might actually need to eat more calories and more quality foods. I am not a professional though.
Things you may want to think about:
Have you tried eating carbs that are fruit/veggie based and not grain based? Are you gluten sensitive? Are you insulin resistant? Do you have adrenal fatigue? Do you have an over-abundance of estrogen? Is your thyroid functioning correctly? Also, I would say you would be prone to gaining mass from working out, not losing it. These things I am sure need to be answered to really formulate a diet for you that keeps you healthy all your life or at least most of it. Good luck!
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I wouldn't worry too much. Sticking points are nromal. Truthfully you shouldn't change anything till after about 2 months or so if you have had success. You body has adjusted thats all. But if you doing nothing but stick to what you are doing, it will once again then adjust again, then you'll lose weight. You should do some kind of cardio at least twice a week. But don't drop your calories, 1500 is already low enough, too low IMO. But at 6' 170 to me seems a little low.
If you've been training consistently for more than a few months without a break, I would suggest taking one. Maybe take a week off, staying active, but not lifting or anything. Increasing your calories and carbs dramatically for a few days (i.e. 3000-4000 calories/day) can help reset your leptin levels, which have a big say on how your metabolism runs and how much fat you burn.
If that doesn't work I would suggest probably just switching into bulk mode and trying to gain some muscle mass instead. If you're not lean and jacked weighing 170 at 6' tall that means you need more lean body mass. I would rather be strong with a higher body-fat percentage than weak and skinny fat (and still unhappy with my body composition).
If that doesn't work I would suggest probably just switching into bulk mode and trying to gain some muscle mass instead. If you're not lean and jacked weighing 170 at 6' tall that means you need more lean body mass. I would rather be strong with a higher body-fat percentage than weak and skinny fat (and still unhappy with my body composition).
This. I'm not sure why he would be concerned about his weight at all. If anything he is underweight.
Focus on weight lifting but keep some cardio in your routine.
I don't understand why people keep saying that. I am clearly FAT my stomach is huge, I have man boobs, my arms are flabby, my ass is sagging. I am not muscular, thus 170 at 6ft for me is FAT.
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