4

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Weight Loss Plateau

Answered on August 19, 2014
Created December 12, 2012 at 1:00 PM

Alright... I've seen it a hundred times on here.

But I'm going to ask it again.

Started down the Paleo/Primal path in January. Over the course of a year I've dropped 80 lbs, and the wife dropped about 70. I am somewhere around 30 lbs from where I want to be, but the wife is still around 70 lbs away.

Both of us have hit a plateau.

Its been about 2 months of sitting at the same weight, or having it come off very slowly.

I am still slowly dropping weight, but she has stopped.

We are tracking calories on MyFitnessPal just to see if we were going way out of the bounds, and for our activity level we are on the money or a bit over, so I wouldnt think its a problem of eating too much or too little.

So, any suggestions? We walk two or three miles a day three to four times a week, lift weights two to three times a week. However the abdominal fat now refuses to go away.

Just to give a typical idea of what we are eating... The Rare breakfast: couple of eggs cooked in coconut oil

Lunch: 1/4 lb of ground beef / turkey / pork / chicken depends on what was for dinner the previous night. Some kind of vegetables steamed / mashed sweet potato or just a big damn salad with some meat on it.

Dinner: 6 oz of beef / chicken / pork sometimes more... normally smoked. Lots of brisket, boston butts, whole chickens, whole turkeys. Some kind of vegetable: green beans, broccoli, cauliflower, sweet potato, potato, zucchini... you get the idea, cooked in olive oil or butter.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on December 14, 2012
at 10:47 PM

I feel you, Kyle. Same here, same problems. Nearly identical eating habits, similar exercise habits, tracking every calorie. I'm pretty discouraged too.

9beda76f4e91faedc8fa70ecdc01251e

(298)

on December 13, 2012
at 06:06 PM

I agree, although I'm the other way. I am a woman, and I slim down by delaying breakfast to 10 or 11am or later. When I add it back in, I find my clothes are tight. (I don't know about weight, I don't weigh myself; for me, it's how my jeans fit.)

0382fa263de4c83328dc34a56e25437f

(4238)

on December 13, 2012
at 04:40 PM

While I've had phenomenal success with IFing, Debbie's got a point. If after trying a strategy you find it isn't working, it's time to move on and figure out how your body does best some other way.

A968087cc1dd66d480749c02e4619ef4

(20436)

on December 12, 2012
at 04:41 PM

I wish I had an answer for you, but I don't. Be really proud, amazed and joyful over what you have accomplished so far. Be convinced that you will make it to where you want to be. I know it's frustrating , but you are not doing anything "wrong". I would give it a couple more months doing what you are doing now - if nothing changes, then tweak calories/macros/whatever else you can think of.

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11 Answers

4
1619fd73575305dc6d6a3726c27aefb9

on December 12, 2012
at 01:55 PM

Hi Kyle,

This happen to me twice! I started back last Christmas so I've been on this for about the same amount of time. I've lost almost 30 lbs and about 5-10 from where I should be. I'm 5'5" and at 150 lbs now and at 15.5% bf but started at 178+ lbs and 25% bf. I was stuck in two plateaus each about 2-3 months. I read somewhere on Mark's Daily Apple that you will hit this homeostasis and need to start to mix things up a bit to get back in gear. The only way I knew I was making progress was by taking measurements. The scale was not telling the whole story, weight wise. I have one that measures body fat, muscle percentage, water percentage and bone density. After tracking for a bit on MyFitnessPal I noticed that my muscle was going up and my body fat down. My waist was slowly shrinking, chest getting bigger and thighs thinning. So even though you may not see a movement in weight, other factors could be at work. I recently started doing sprints once or twice a week which seems to have nudged my plateau a bit. I upped my protein intake as well, either through shakes or larger breakfasts. Remember that your body will adapt and you have confuse the hell out of it every now and then! Best of luck to you and your wife and your progress so far is great!

4
366c23d69eadce094a2b22299c58a424

(2988)

on December 12, 2012
at 01:49 PM

What works for me:

If you're sure neither of you is eating too few calories already, then take whatever calories you are tracking on MyFitnessPal, knock off 100 calories and see what happens after a week.

Try to keep all your caloric intake in 3 meals; no snacking.

And give some thought to how much time you spend sitting, and how you could possibly sit less and move more (a standing desk? Standing while watching tv or talking on the phone? whatever). If you have to sit, try sitting part of the time on an exercise ball, and/or get up every 30 minutes or so and walk up & down a flight of stairs. I find slow movement/less time sitting to be a bigger factor than how many times a week (or how hard) I exercise.

3
52576ee3fde567883103a64a962fb2a4

on December 12, 2012
at 06:22 PM

Id start looking at one or more of the things you are eating as a cause of mild food allergens, causing inflamation. And it could be something different for you vs your wife. Im fine on the paleo dropping weight as long as I stay away from ALL dairy and all grain, fermented or otherwise. Try taking one thing out, continuing a couple weeks, then if that doesnt start the process rolling, try something else. Keeping a diary as well, where you can note what extras you are taking or have stopped taking (ie suppliments). If I dont take a digestive enzyme and a probiotic, I stall on the weight loss. You and your wife have done marvelously, just keep trucking, it will GO!

1
Aa78c339d5f97e14f5d477a6cc108e5a

on December 13, 2012
at 04:37 PM

I dont know if youre meaning to I/F or if your just not hungry for breakfast- but for your wife, maybe she should try eating breakfast. Ive done I/F for months and it messed my body up. There are lots of studies that suggest men have more success with fasting and skipping breakfast then women. So for her, Id say try eating breakfast every day. Ive lost weight since putting breakfast back in. everyones different so try new things. just because theres hype in skipping breakfast, doesnt mean its for everyone. its fun breaking the norms, but as women, I think we heed it. I do a big breakfast, medium lunch, crossfit, then have a light dinner.

0382fa263de4c83328dc34a56e25437f

(4238)

on December 13, 2012
at 04:40 PM

While I've had phenomenal success with IFing, Debbie's got a point. If after trying a strategy you find it isn't working, it's time to move on and figure out how your body does best some other way.

9beda76f4e91faedc8fa70ecdc01251e

(298)

on December 13, 2012
at 06:06 PM

I agree, although I'm the other way. I am a woman, and I slim down by delaying breakfast to 10 or 11am or later. When I add it back in, I find my clothes are tight. (I don't know about weight, I don't weigh myself; for me, it's how my jeans fit.)

0
D57a4283c03a997ad25beee47f3b4515

on July 28, 2013
at 02:22 PM

Cut out potatoes and sweet potatoes

0
Fba408128497343799ac28ffbce1d884

(175)

on December 14, 2012
at 09:33 PM

i really applaud that you count your calories. everytime i have to start getting ready to cut weight, I use myfitnesspal as well and it's MUCH more 'exact' of a science than just eyeballing stuff. So that's great!

If it's the case that you're not losing weight. what has happened and will happen to everyone on this kind of ketogenic thing is the body gets pretty good at using the fats as energy, while shifting away from its default glycogen/glucose needs. So the longer you stay on it, from a fat loss standpoing it's just like eating carbs...and gaining weight from that. Energy is energy and energy (calories) not spent is stored...

would it be possible to see a sample of your diet log? you can share your myfitnesspal logs with individuals, and I may be able to help. my username is "aelunyu".

From what I can see just off the bat, please PLEASE do not pay attention to ppl that want you to think about leptin and ghrelin and HGH and other hormones they think matter. If you're not losing weight, leptin is not affecting you. I've only really seen leptin come into play on extremely high calorie deficits, and that doesnt seem to be the case, given the high amounts of saturated fats you have at dinner and lunch.

The advice to just plain eat less is probably sound. Assuming youre goal has been to lose about 110 pounds and your wife over 100, it's going to be harder for her. Females generally lose weight alot less efficiently than men. We wont get into why, but that is indeed the case. So it's no wonder her plateau is hitting harder than yours. But judging from your food choice, you're eating Atkin, and not Paleo. I don't endorse either one, but if you put a gun to my head i'd pick Paleo. You're ignoring alot of the good fats that come with the Paleo plan, the fibers (a small salad a day is nowhere near enough), and the micronutrients from all the pasture foods and fruits (vitamins, minerals, etc). So I suggest start to eat a little less brisket and shoulder and alot more apples and berries and kale. Naturally they are lower in calories and the weight loss should come in.

The numbers will reflect in your myfitnesspal by about 200-400 less calories a day, and that should be enough to kickstart weight loss.

0
324bf94d3d6f9322d6e4dba4becfaab1

on December 13, 2012
at 06:08 PM

You just need to eat less. When I need to drop weight I just eat nothing for a day, then eat normally, then eat nothing, then normally again, etc. I find calorie counting to be a hassle, and it's not an exact science anyway, so I don't bother. You can opt to eat a little less each day, or just not eat at all for a day each week, you just need to eat less if your current food intake isn't resulting in weight loss.

0
C30829598b24b28676feb91b087820af

on December 13, 2012
at 05:50 PM

As someone else mentioned, you may need to boost your exercise a little more. I know for me walking is not enough. I need to do intense cardio a few days a week (HIIT) and alternate with heavy weights. Other factors such as hormone imbalance can also be a factor.

0
103a639b040a17bb579084287f2a5307

on December 13, 2012
at 03:53 PM

Plateaus could be the result of a hormonal imbalance, especially if you have been very low carb (and especially for women).

Or you might need to drop the calories a bit more or boost the exercise intensity.

0
D916a0f55db32cab0a4f54549fcdb8a7

on December 13, 2012
at 05:18 AM

Hi Kyle, I thought I was the only person that reached this stage in the weight loss process, im looking forward to trying the break away trick and see some results also.

0
530b771e0868dcb27b7105f9e975a84b

on December 12, 2012
at 05:29 PM

Hi Kyle, you make a good point about hitting plateaus. As you are struggling with weight loss, then I recommend you check out some articles from the people that really know about this subject- WBFF pro's. There are thorough reviews on all kinds of exercise and the right foods to eat and when at http://www.weightlosstipsuk.co.uk/category/tips-from-the-pros/. I hope that helps, you can find other articles at www.weightlosstipsuk.co.uk

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