I need an advice

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positivesunflower

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Hello there! I need advice on how to beat the weight loss plateau! So, I got a food plan from a doctor - I eat 40 grams oatmeal + 150 ml 1.7% milk for breakfast, 100-150 grams pure white chicken meat + 200 grams salad and a whole grains one slice bread, in the afternoon a fruit and for lunch 100-150 grams whole grains spaghetti + cheese or a salad from a tomatoes and little cheese. I do workout every day like cardio, I do home workouts which are available on youtube - for around 30-40 mins 5-6 days a week. I started as 70.5 kg and as soon as I hit 64 kg I stop the weight loss, I only get bulkier legs. What to do? :( My goal is 52-53 kg, I am a 22-year-old woman, 155 cm tall.
Thank u in advance! Wish u all the best!
 
I forgot to mention - I always feel hungry! I don't know if my mind is making it but I feel a struggle .. My calories for the day are around 1000 and I drink around 3-4 L water. Also, I drink my coffee with little of this 1,7% milk added, because I have gastritis and I can't drink pure coffee. I usually have my breakfast around 7 before university, then I eat lunch around 1-2 pm in the break, the fruits are around 4-5 pm and dinner is around 9. I do stay late at night and my day is pretty long.
 
Hey PSF, welcome to the forum! Congratulations on the 6 and a half kg loss, that is a real accomplishment.

How long have you been working at this, and how long have you been on the plateau? My usual advice to people in your situation is to be patient. At your calorie and activity level you have to be loosing fat, every day, but water weight and other non-fat things in your body can cover up that fat loss, for a while anyway. The weight should come down eventually, in my case weight loss is often sporadic, even when my diet and exercise are not.

If by bulkier legs you mean more muscle, good for you! Trading fat for muscle is a very good thing, better than weight loss in my opinion.

Best of luck to you.
 
For around 2 months. But I really do struggle with hunger and feel very letargic.. Should i bring one more meal between the breakfast and lunch? 930 calories are not enough or..? Thank you very much for your answer! :)
 
Congratulations on your weight loss. I agree with Rob that sometimes we can wait for our reward and feel stuck. I calculate your BMI to be 26.6 which is only a little overweight. There is no denying that weight tends to come off slower as we are lighter. A person your weight will need to work harder to lose 1 kg than someone my weight.

I have a couple of ideas for you though. It is quite common for people to mistake feelings of thirst to be feelings of hunger. Are you drinking enough water? Try drinking more water.

Maybe a low calorie snack would help. There have been times when I have been glad of such things as sugar free jelly (I am English so jelly for me is a dessert - not something you spread on bread - we call that jam - but I know that some countries call that jelly)... You can buy sachets and make them up chilled as a low calorie dessert sitting in the fridge. I have made my own additional flavours at times with gelatine and sugar free squash.

Alternatively you could make some low calorie soups and find a bowl of that to be both healthy and filling.
 
I have never heard of jellatin. I am not vegetarian so do not know if there is some vegetarian equivalent. 5L to 6L of water should be about the right amount for your weight. It goes up if we are heavier.
 
I eat a lot of snacks, some of my favorites are seaweed (very low cal and surprisingly satisfying), fruit any kind right now I eat a lot of peaches, low fat yogurt, coffee or diet soda with caffeine can be zero or near zero calories, dill pickles, sauerkraut, jerky, and I am sure I will think of more later. The idea is to find things you like, satisfy your hunger, are healthy, and low calorie. You may need to experiment a bit.

Margaret (Omega) made a good point, a lot of us have trouble identifying real hunger as opposed to something else, in my case the urge to binge and overeat. If that is a problem for you working on it could help. I now only eat when planned or when I am sure I am truly hungry.

Hope this helps, best of luck to you!
 
cottage cheese, jerky, and dill pickles are some of my favorite low calorie/filling snacks (though all are fairly high in sodium). If I really need to stretch the calories, I'll use cottage cheese as a dip for celery or carrots.
 
Thank you everyone! You are so kind and nice! Thans for the quick responses! You calmed my racing anxious mind about what am I doing wrong.. Thank you again! Wish you all the best, amazing human beings! :)
 
positivesunflower said:
For around 2 months. But I really do struggle with hunger and feel very lethargic..
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you are showing a classic sign of being on an "eat less, move more" diet plus you are in a very tough window for weight loss which usually hits around mid-overweight (BMI scale). here is a link to a video you might find enlightening. not trying to talk you into anything, but i have a feeling you might get the idea that "this sounds like me". if nothing else, there is a lot of good information on nutrition & explaining the basics of digestive functions.

'Therapeutic Fasting - Solving the Two-Compartment Problem'
 
positivesunflower said:
You calmed my racing anxious mind about what am I doing wrong..
Click to expand...
So long as you are trying to improve you really are doing nothing wrong. Just learning more about what works for you!
 
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