Weight-Loss Weight loss stall.

Weight-Loss

mastersync

New member
Hello, as you know this website have helped me improving my lifestyle.

I encountered another problem. I'm 175cm and 78kg now. I used to be 89kg and to achieve the 79kg is really a hard work.

I eat 500 calories everyday except for Saturday, where I will usually eat at around 1000 cals. I lift weights everyday and do cardio on Fridays.

The problem is now I can't lose anymore weight, I'm stuck at 78kg-79kg for almost 3 weeks.

What problems I might be having ?
 
What problems I might be having ?
I believe you gave yourself the answer
I eat 500 calories everyday except for Saturday, where I will usually eat at around 1000 cals. I lift weights everyday and do cardio on Fridays.

Why are you doing such a low calorie plan? Double those calories and you'd still be too l ow - especially if you're doing any exercise..

I thought you were going to up your calories?
 
I did but I don't eat much nowadays. The diet change really made me to eat less. I'm afraid if I up my cals I'm going to be the old unhealthy me again.

So I must up my calories and continue to exercise ? I've read about this 'Weight Loss Plateau' thingy but all that doesn't apply to me.
 
500 calories is not enough....i don't care how much you weigh. Your weight loss is mainly lean muscle if your eating at that amount. Fix your caloric level and then get back to us
 
Well, I don't know how to fix it. I only eat breakfast and that's it. No more meal. If I eat more, I feel that I'm overeating.

If I 'fix' my caloric level, I will become the old me, the fat unhealthy me.
 
have you considered getting treatment for what might be an eating disorder?

maybe working with a qualified nutritionist?

You don't have to go from 500 calories a day - to fat and unhealthy

How do you expect to live the rest of your life on 500 calories a day?
 
That's not what I meant. Weight Loss Plateau said that I'm cheating, no I did not. It also said I need to pump some iron, yes I do, infact everyday.

My brother's diet is the same as mine and now he's looking great. I followed his advice and now I'm stalling, he said just increase the intensity of my exercises.
 
That's not what I meant. Weight Loss Plateau said that I'm cheating, no I did not. It also said I need to pump some iron, yes I do, infact everyday.

My brother's diet is the same as mine and now he's looking great. I followed his advice and now I'm stalling, he said just increase the intensity of my exercises.

starvation is probably the causes of your plateau. do a search for "starvation" and you will find that people who starve themselve will eventually stop losing weight. Even people who don't starve themselve, might have to increase their caloric intake to maintenance level (or even cheat) from time to time to break their plateaus. I've done this before, and it really does work. someone (I think steve) had something written on it recently; search for "calorie bouncing"
 
yegads eat more and stop starving yourself. eat 1500 at least for the next month and see what happens. and dont panic if you put on a little weight at first, it will go back off as soon again as soon as your body starts working again.
 
All right. I'll try to up my calorie for a week and see what happens. It's really hard to break the plateau. I remember someone said when you are really fat and it is easy to lose that weight but when you're closer to the targeted weight, it takes more effort to lose that weight, is this true ?

Also, I'll read up on Steve's post on calorie bouncing, he's really helpful and so are you guys. Thanks for the replies!
 
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So I've looked up on some stuff about calorie bouncing or calorie cycle. So it basically means to keep your body guessing by changing the amount of calories you consume everyday ? I hit the plateau because my body had adjusted to my eating habit and to break the plateau I have to eat more and then workout and exercise again ?

I'm now at 78kg and how much calories must I eat ? Until I hit 80kg ?

I hope you all can help me break my plateau, thanks!
 
Well....Sometimes that works, but everyone is different. I pretty much stay constant with my intake, maybe I go between 1600-2000 a day. 1600 on days I don't work out, more when I do. I am with everyone else. I think first what you need to do is up your intake, even before you try the high/low caloric intake thing. You are a man, it is really OK to eat 1500 cals a day, really it is.
 
Yeah holy christ, up your calories. It doesn't necessarily have to be in "unhealthy" ways... Maybe a nice lean steak and a salad with low fat dressing and stuff like that.

I used to think the same way you did. Mal probably covered it, but you need to think lifestyle changes, stuff that you can stick to for the rest if your life to maintain a healthy weight later on. If you only ate breakfast every day, for the rest of your life... you'll probably die before you lose another pound.


Up your caloric intake, trust me, I did it and I lost 22 lbs.
 
you will need to eat a 'normal' amount of calories until your body starts working again properly im guessing. You screwed up and did a fairly basic and commonly done diet boo boo.
But stick to a normal healthy diet of 1500-2000 calories for several weeks, throw in some cardio to get the metabolsm up (particularly in the morning) and that should help get you on your path again. You will still loose weight, just not kill your body at the same time :)
 
I dont have any official sources, but here's what i've gathered about the body in a low intake situation:
When you go from eating 2000-4000 calories/day to 500, your body assumes that there is a widespread lack of food available and goes into a form of conservation hibernation, which prevents your body from breaking down the Fat cells to make energy, instead your body will start to cannibalize and start to digest muscle and organs in order to have enough energy to perform.

The key to weight loss is getting the metabolism up so that you are nearly constantly burning calories (eat small meals 5-7 times a day). Once your metabolism is high enough, your body will begin to breakdown the fat when you're not eating in order to maintain its metabolic rate. While you exercise, you build more muscle, which then uses the glucose put into the blood when fat is broken down into energy. The more muscle you have, the more glucose is used, the more your body will break down fat into energy.

However, it appears as though your body has already entered the starvation/conservation/hibernation phase, and you'll need to help wake it up again. To do this, start increasing your caloric intake to a normal rate; dont JUMP from 500 to 4000 calories/day, gradually increase your intake by 500/day until you're at 2000 NET calories/day (net calories is the total number of calories you eat minus the number of calories you burn through exercise: Total-Exercise=Net).

I'm no doctor, but here's what i recommend: Once you have weaned yourself back onto food, and your body has stopped hibernating; Stay at 2000 NET calories/day for 2 weeks, only start exercising again when you get back to 2000 net calories/day, try to even-out your output/intake so its a consistent daily exercise and caloric intake.

If at the end of 2 weeks of no LESS than 1600 Net calories/day, you have not LOST FAT weight you should see a doctor for some blood tests to see if there is something more serious going on.

Just my $0.02
 
Thanks for all the concern.

Regarding the 500 calories diet, it is all gone now, I'm on a calories cycle which I heard that it will help break my plateau. Weird thing for me is that the 500 calories diet do work for me, from 89kg to 78kg in 4 months. I don't recommend it for anyone, now I'm at 78kg and I have 5 more kgs to shed so that I can be on acceptable weight/bmi.

I really hope the calories cycle would break my weight loss plateau and I will report back on how the calories cycle is going. Thanks all!
 
Well, I don't know how to fix it. I only eat breakfast and that's it. No more meal. If I eat more, I feel that I'm overeating.

If I 'fix' my caloric level, I will become the old me, the fat unhealthy me.


You are on a plateau because your metabolism is so screwed up, and you are putting your body into starvation mode. You should be eating something every 2-3 hours. You sound like you are close to becoming anorexic, seeing food as an enemy, rather than fuel. You don't have to eat unhealthy to feed your body. As soon as you realize this you will feel better and start losing weight again. One meal isn't going to give you the healthy results you want I am afraid.
 
Yeah, that's what I'm worried about. I feel like the food is my enemy. I think it is a mental thing to me, food really messed me up last time and I don't want it to happen again. Now I'm trying to stabilize my metabolism again. I looked up how to fix metabolism and it says that I have to weight lift. Weird thing is the only exercise I do to get my weight to 78kg from 89kg is weight lifting.

I guess I really messed it up ya ?
 
Weird thing is the only exercise I do to get my weight to 78kg from 89kg is weight lifting.

and probably eating too m uch too

weight lifting isn't going to repair your metabolism by itself - eating will also do that...

you want to figure out where your maintance calories are (and there are plenty of calculators to assist in that) and then eat at maintenance for a while - in all honesty - you might gain a few pounds - but don't give up.. in a short time - your weight will stabilize and then you can cut back your calories a bit -and you will start to lose again.

You're going to have the body you are in for a long time - you want to take care of it smartly...
 
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