weight loss plateau

[Anonymous]

I am a 50 year old female. 5'3" tall and currently weighing 183 lb. I do not have any health issues and I do not take any medications. I don't know my body fat % but I am much heavier in my legs/butt than through the middle, although I wouldn't mind losing a bit around my waist as well.

I test my morning blood sugar every week and it is usually around 75. I test my blood pressure every week and it is usually around 120/70.

I started out around 235 lb. I'm not exactly sure what my weight was when I started because I was afraid to step on the scale so 235 is my best guess. I was wearing a size 22/20W. I currently wear a size 12/14 in regular sizes.

I currently exercise 4-5X per week. I do an upper body lift, lower body lift, and 2-3 days of HIIT. According to my Fitbit my resting heart rate is in the low/mid 50s.

Here's the problem I am having. I lost 50 lb at a healthy clip. Not too fast, but a regular pace. However, lately I haven't lost anything. I am not eating a lot of food. I am not gaining weight. I'm staying steady.

I feel healthy at my current weight but I really would like to lose some more weight. I am definitely getting stronger, which makes me happy.

I eat a low carb diet. I do not count anything. I eat to my appetite. So far today I had:

A typical day's food intake would be:

Breakfast:
Coffee with cream
Protein drink (coffee, almond milk, protein powder) or a Quest bar or eggs

Lunch:
Salad with protein of some sort and dressing

Dinner
Meat, chicken or fish with veggies
Sometimes I eat zuchini noodles with a stir fry or red sauce (I make my own)

I rarely snack but when I do I usually eat some nuts.

Do any of you have any idea why weight loss would just stop? Please no snarky answers about calories. I know I am not eating an excessive amount of food. People I work with eat MUCH MUCH MUCH more food than I do.

[Anonymous]

You need to shock your body by changing it up. I normally do OMAD (relaxed Keto), but I'll take a day every couple of weeks where I eat pizza and dessert. Your body acclimates to what you give it if you're eating the same way every day for months and you no longer lose weight.

[Anonymous]

Anonymous wrote:I am a 50 year old female. 5'3" tall and currently weighing 183 lb. I do not have any health issues and I do not take any medications. I don't know my body fat % but I am much heavier in my legs/butt than through the middle, although I wouldn't mind losing a bit around my waist as well.

I test my morning blood sugar every week and it is usually around 75. I test my blood pressure every week and it is usually around 120/70.

I started out around 235 lb. I'm not exactly sure what my weight was when I started because I was afraid to step on the scale so 235 is my best guess. I was wearing a size 22/20W. I currently wear a size 12/14 in regular sizes.

I currently exercise 4-5X per week. I do an upper body lift, lower body lift, and 2-3 days of HIIT. According to my Fitbit my resting heart rate is in the low/mid 50s.

Here's the problem I am having. I lost 50 lb at a healthy clip. Not too fast, but a regular pace. However, lately I haven't lost anything. I am not eating a lot of food. I am not gaining weight. I'm staying steady.

I feel healthy at my current weight but I really would like to lose some more weight. I am definitely getting stronger, which makes me happy.

I eat a low carb diet. I do not count anything. I eat to my appetite. So far today I had:

A typical day's food intake would be:

Breakfast:
Coffee with cream
Protein drink (coffee, almond milk, protein powder) or a Quest bar or eggs

Lunch:
Salad with protein of some sort and dressing

Dinner
Meat, chicken or fish with veggies
Sometimes I eat zuchini noodles with a stir fry or red sauce (I make my own)

I rarely snack but when I do I usually eat some nuts.

Do any of you have any idea why weight loss would just stop? Please no snarky answers about calories. I know I am not eating an excessive amount of food. People I work with eat MUCH MUCH MUCH more food than I do.

Congratulations on your significant weight loss!
I'm curious how you fit into 12/14 clothes at 5'3" and 180#. I'm 5'6" 186# and definitely don't fit into size 12 yet. Most of my weight is around the middle; but still....4" taller!

[Anonymous]

We are very slightly diff weights (+/- 10lbs) but I've also hit a plateau at 50lb lost.
No advice, but following!

[Anonymous]

Remove cream from am coffee.
Look at all added AND natural sugars...cut most out.
Add more green vegetables (like spinach)

Quest bars are not all that good...limit to 3-4/week.

[Anonymous]

I would replace the salad with cooked meat and cooked vegetables. Maybe a nice homemade vegetable beef soup. Only eggs for breakfast, plus coffee and cream. Don’t overdo it in the coffee. Skip the nuts for hard boiled eggs or more soup. Make sure you’re eating grass fed and finished meat.

[Anonymous]

OP, it's hard to know without portions, but having struggled with this myself for years as a petite woman, I would recommend the following:

Breakfast: replace cream in coffee with 1 tbsp milk. Cut anything processed like questbar. If eggs, do 1 egg and 1/2 c egg whites with veggies. Veggies go a long way to keep you full. Measure ALL oil sources or use quick spray of oil.

Lunch: how much dressing? how much protein? Again, make sure you're not overdoing it on the oil.

Snack: measure the nuts or go volume heavy with 1/2 c greek yogurt, berries, and 1 tbsp chopped nuts.

Dinner: same as lunch.