weight loss plateau

[TheNewME71 1]

Hello All

So I am on a weight loss plateau and have been for like 3 months. I had my sleeve last September and I am at 10 months out right now. I can only drink about 32 oz of Water and then my Protein Shake 11 oz Ill have a Gatorade G2, diet Snapple also or a V8 they say that all counts as fluids. I eat chicken and veggies, Salmon and veggies, turkey and lean burgers. I can eat 1/2 cup depending on the food maybe a little more or less depending. I always eat my Protein 1st. I have ate sweets and carbs but not everyday or a lot at all.. If I crave it I'll have a little to curve it I don't go over board. They say by 1yr I should be eating 1cup but in 2 month it will be my year and I am still at 1/2. other foods I eat, refried Beans with cheese sour cream, cheese sticks etc, I cook with olive oil, I eat during the week at 5am, 8am, 12pm, 3pm, and 6pm( not all the time only if I am really hungry), weekends I am not as good with times.. I wake up later and also stay up later. I exercise 2 times a week.

I was 240 last February

Day of surgery I was 221

I am now 152

my goal is 135

I also was wondering that maybe the extra skin I have( not a lot but enough) may be 10lbs? if so then I would be 142 so that would make me close to my goal. with that said maybe that's why I have been stuck at this weight.

Please not negative comments

Thanks a lot

Edited July 25, 2016 by TheNewME71

[KristenLe 5,980]

That's a great loss. It takes more time to lose as you get closer to goal. Try changing things up a bit - exercise more or a different exercise. Just keep sticking with your plan!

[Bufflehead 6,358]

IMO, three months without weight loss isn't a plateau, it means you have found your maintenance level of calorie intake and exercise.

So, if you want to reach your goal, that means lowering your calorie intake and/or upping your exercise (and not eating back exercise calories burned).

It does sound like your loose skin may be impacting what is a realistic or healthy goal. I would suggest getting a body fat percentage test to see where you are at. Your best bet for accurate body fat percentage testing will typically be at a university with a sports medicine department. Just Google your city + body fat measurement (or something similar). Don't use measurements from a scale or skin caliper testing, both are notoriously inaccurate.

If you don't know how many calories you are taking in, you need to get that information. Start weighing your food and logging it religiously. That will show you where you can cut back. If you do already know precisely how many calories you are taking in, then check your figures and see where you can cut things out.

A standard maintenance level of calories is your current weight x 10. So for many people at your weight, 1500 calories per day would be maintenance level, and to lose a pound a week, you would want a 500 calorie per day deficit (so eating at 1000 calories per day). These are just estimates and may not be true for you, but they tend to work as a starting point to determine what you might need to eat to lose weight.

My more general tips:

--Exercise every day and do not eat back your exercise calories

--HIIT workouts tend to have me losing weight quickly -- I do low impact HIIT from DVD's at home and it really helps me

--Eating on a 5/2 plan for 10 days has helped me break stalls before.

Good luck!

[TheNewME71 1]

Thanks, I was thinking of more exercise. Trying to watch what I eat also I don't eat healthy all the time. I do go out but I try to make the best choice there is when I do. But that's not a lot of going out but still. It just gets frustrating when you know you have more to loose and its been months and no change

Thanks again

[TheNewME71 1]

Whats a 5/2 plan and what is HIIT

[Bufflehead 6,358]

@@TheNewME71 5/2 is eating 5 days a week at maintenance level and 2 days a week at an extreme deficit. So my 10 days typically looks like:

Saturday maintenance

Sunday maintenance

Monday 500 calories max

Tuesday maintenance

Thursday 500 calories max

Friday maintenance

Saturday maintenance

Sunday 500 calories max

Monday maintenance

Tuesday 500 calories max

This plan won't work if you don't know your maintenance level of calories and aren't tracking your calorie intake very carefully.

HIIT is High Intensity Interval Training. It is primarily intended to have cardiovascular benefits, but I have found it great for weight loss. The general idea is that you do a short period of super hard, high intensity working out -- something that really gets your heart racing -- followed by a brief rest period to lower your heart rate, then back to high intensity, and so on. I do low impact versions because my knees and hips are not great. These are the DVD's I use:

https://www.amazon.com/Cathe-Friedrich-Ripped-HiiT-Impact/dp/B00QQRBKTQ/

https://www.amazon.com/Cathe-Friedrichs-XTrain-All-Out-Impact/dp/B00AWRNKOE/

[TheNewME71 1]

Great thanks a lot

[Minimel 45]

Just FYI for us older sleevers: HIIT is not great for anyone over 50. Our hearts don't do well. Be sure to ask your dr before starting it.

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