No more Weight lost

I have been into my 4th week dieting now. For first 3 weeks i lost 1kg per week. For past 1 weeks the weight didnt drop at all. Everything seems to be the same as the past weeks .Why not losing weight now?

When you started you body had enough that number of calorie intake but now, you are lighter and you body doesn’t need so many calories anymore.

So does it means i have to eat even lesser? I am eating ard 1650 calories per day.

If you don’t lose weight anymore then you have to eat less or train more intensive so you burn more calories. You need to have caloric deficit to lose weight and you can make iz with less food or more training.

Thank you for your prompt reply. It really set my heart at ease now. I will have to put in more training. Current food amount is quite struggling to keep low at this moment :P

Before making changes, I’d actually recommend that you maintain your current food/excercise for a while longer.

Weight loss is not linear. You won’t lose exactly 1 kg every week. Some weeks you will lose more, some weeks less. In some weeks you might actually gain a bit. THIS IS NORMAL. There could be a lot going on, not just fat loss. For example, you could be more hydrated this week, and the extra 2 lbs is water. Or the lack of weight loss could be due to hormonal fluctuations (is your period coming?)

You haven’t lost enough weight yet to have to lower your calorie intake. Yes, people need to reevaluate their intake peridodically. But that’s after like 10 kgs lost, not 2 or 3.

I agree with dianebl. The body is a funny thing and linear progression of weight loss is rare. Your body my just need to adjust and the it will drop some more. I would stay on course for a few weeks before making any drastic changes.
Pamela

www.ThrivePersonalFitness.com

Thks dianebl and Pamelah. Will update further when time to come :) Cheers!

Glad I saw this post. I have been frustrated the last few weeks as well as I am having about 500 – 1000 a day calorie deficit and I have gained wieght. Doing 5 days of weights a week and 4 days of cardio. Eating much healthier too. Hopefully the body fat is still decreasing which I am having checked on Tuesday. I am getting my daily water intake or close to it every day and also taking protein, creatine, beta alanine, multivitamins, and fish oil. Seems like everything is line.

Wonder if it could be my peanut butter and jelly addiction?

Peanut butter is a caloric bomb and you have it enough soon. Many people eat it when they want something sweet but if you check its quantity you see that is has a lot of all three macronutrients. How much peanut butter a day have you eaten so far?

about 2 – 4 Tbsp of PB a day. I have been into almond butter as well. PB is the majority of my fat intake each day. I was eating it at night mostly as my evening snack but changed it up to have it as my morning snack lately.

@dingbros – sometimes the body can hold on to water, and this new water weight can mask any real fat loss that is occurring. For example, 10 lbs of water weight can mask a 2 lb per week fat loss for up to 5 weeks. There are many things that can cause water retention, such as salt, even exercise (due to tissue inflammation) if you’ve started or ramped up your exercise regimen. I would first focus on re-visiting your caloric intake to make sure it’s accurate, and make sure you’re sticking to your exercise routine. If you’re creating that caloric deficit by eating slightly less than your Maintenance Level, then you’re on the right track. Just give it more time for results to show up on the scale and your clothes.

@mantin19 – no food item (in and of itself) will cause fat gain as long as your overall caloric intake is squared away. Yes, some foods are more calorie dense than others and you can get more food in you by choosing foods that are less dense, but at the end of the day, being flexible and eating foods you want to eat is possible (while still losing weight – fat) as long as you’re not eating above your Maintenance Level. I too used peanut butter and peanuts (along with raw almonds, olive oil, fish oil, etc.) as my source of EFA’s, and was able to drop 70 lbs in 7 months by monitoring intake and adhering to an exercise routine.

Hope that helps.

pablorivera is right on!

Don’t change anything yet… a week is nothing. Heck, there WILL be weeks you gain weight. If you know you’re doing the right things, the weight will come off nice and slowly like it’s supposed to. Water weight fluxuations can drive you crazy in the short term however. As long as you understand that, you won’t get too frustrated.

And agree with the reply to mantin 19 as well. No food should be off your list as long as it fits into your macros. Enjoy your PB&J, but not to the point it ruins you calorie/protein/fat/carb ratios you need to hit for the day.

I’m glad to hear someone address this issue! I’m having some of the same problems. I have a wild fluctuation in my weight at different times of the day. EXAMPLE: when I woke up yesterday morning, I weighed121.6 lbs. Midday 123, bedtime 124!!! I have drastically increased my activity level and hydration. What can I do about excessive fluid retention? Should I try the OTC diuretics? It’s VERY discouraging!

@mojoker38, gaining a few pounds during the day IS NORMAL. Stop freaking out. It’s probably just the food you ate. The weight disappears overnight because you are burning fuel to stay alive and not eating anything to replace it.

This is very helpful to read. I have been on a plateau for several weeks now. I have a big calorie deficit each day as I am hiking and going to hot yoga. I exercise by hiking, running, hot yoga or at least walking every single day. Often times I do two of those things. Also play golf and walk a lot of the course when I can. I track my food intake closely. My real weakness is a glass, usually 2, or white wine most nights. I live part-time in a very social, wine-oriented community so it is hard to get away from when I am here. Plus, I like it and don’t mind giving up other things. Fortunately for me, I can’t drink more than two glasses or I will get a headache. Any thoughts or experience on whether that is the culprit? My clothes are fitting great and I feel good, just want to see some more progress for my efforts and lose 8-10 more pounds to get down to my “fighting weight”. :)

Alcohol is completely counterproductive for weight loss. It:
1) is extra & empty calories. Your body is better served by actual food when in a caloric deficit
2) it prevents the release of fatty acids (prevents you from burning fat). If you aren’t releasing fatty acids you are STORING them. So when you drink alcohol you store it all as fat. Indeed, if you eat when you drink, (even if you are in a caloric deficit) you will store all those calories as fat too.
3) it slows you metabolism down for several days

Why don’t you try to only drink wine (if you must) a 1 or 2 days a week. Consecutively would be best to avoid the whole slowed down metabolism problem. OR completely give it up for a few weeks and see how your plateau goes.

Also, i was reading on here that you don’t want to have to high of a caloric deficit. They were saying around 500cal per day is about ideal. THis would equivilate to a 1lb a week loss.

If you feel that you just have to have that wine, try pouring just half of a glass and taking slow, small sips. If you really focus on the taste you’ll enjoy it just as much, probably even more than if you’re taking large drinks and not really paying attention to the flavor. You might find that the smaller amount is just as satisfying and not nearly as damaging!

@Sara1973 I agree with you but if you drink wine once a day seven days a week (about half a glass) you also do some good things to your body especially wine has no so many calories + it contains antioxidants.