Stalled weight loss

[Anonymous]

Age 44, starting weight was 160 and I successfully lost 10 lbs over 3 months with diet and exercise but I can’t seem to lose the last 5-10 lbs and have not dropped any weight now in 3 weeks despite not changing anything with the diet and exercise that helped me dropped the 10 lbs in the first place.

I am eating pretty clean (no added sugar, healthy carbs like sweet potatoes or quinoa at lunch, no alcohol), I eat 1,400 calories per day and log/weigh food to be sure, and do light strength training 3-4x per week plus walk for 30 mins 3-4 times per week.

I lost ~3 lbs per month steadily and now nothing. I am not sure what the answer is at this point but seems crazy to have to cut my calories further because that won’t be sustainable for the long run.

I should also add that most of the weight has come off of my face, arms and legs but I really want to slim down my stomach area, which now looks even more prominent since the rest of me is thinner. My clothes are looser with the -0 lbs I lost but I haven’t gone down a size.

Any tricks for getting out of a stall? Or is restricting food more the only answer?

[Anonymous]

OP again- I weighed 130 my entire life (without trying to maintain) until gaining 30 lbs in my early 40s. Already had thyroid work up and other bloodwork done, my doctor says it just perimenopause.

[Anonymous]

I think it is normal to stall. It gets a lot harder to lose weight when you get older. I struggled too.

After I stalled, (About 6 months of no movement) I only noticed a difference when I basically gave up all sugar and alcohol. Yes, it sucked. oh well. I like being skinny more than I like wine. The sugar is much harder for me!

[Anonymous]

I maintain at about 1400 calories. I’m 5’6” and 55. YMMV, but I need less than that to lose.

[Anonymous]

Add some cardio and I mean elevated heartrate, not walking.

[Anonymous]

Walking is fine, you need 90 min per day.

[Anonymous]

In peri, you will need to do heavier lifting and add in more protein. You will need minimum 1g of protein per lb of body weight. Also be careful not to over cut your carb. You body may be intentionally storing fat if it feels it is in distress. Welcome to middle age, our bodies no longer reacts to weight loss the same way in our younger days.

On top of it, the last 5-10lb is always the hardest to lose. At this point, you may never lose the 5-10 lbs because you are trading muscle for fat deposit. So don’t focus on the number of weight lost but focus on body composition at this point.

[Anonymous]

This is pretty common. As you lose weight your TDEE comes down. Some of the ten pounds you lost was also likely water weight.

The best focus is sustainable choices. Cut empty calories and focus on filling healthy choices (protein and fiber). Consider adding some higher cardio (spin, swimming) and strength training (just even bodyweight classes).

But remember an additional 5 to 10 pounds probably isn't going to impact your health the way making exercise part of a regular routine and adding fiber will. So focus on sustainable health instead of trying to crash diet the extra weight.

[Anonymous]

Unfortunately, it is the calories. We need a lot less than we think we do. 2000 calories gave us all unrealistic expectations. Most women your age and size need 1000 to lose.

[Anonymous]

Two options - eat less or exercise more.

When you plateau during weight loss or muscle building it is because your body has figured out how to handle your life style for you.

So a lot of times you have to change up what your body is used to. This happens a lot for people who lift weights.

For me, I introduced intense cardio that focused on core and abs. After a few months my weight lifting improved and general strength went up.
Got some visible abs out of It that I was not really going for but will take it.

[Anonymous]

I would take it in stages.

First, take a walk everyday, and aim to get to at least 8,000 steps. All the steps don't need to come from that walk.

Look at the composition of the 1400 calories. Can you add more protein and vegetables at every meal.

start increasing to heavier weights. At first, it's unlikely that you will be able to stay at 4X (eventually though!). Aim for 2-3X week of heavy weights.

Do this consistently for 3 months and then assess.

[Anonymous]

1400 calories is probably too much. I know that can feel dismaying. But it means you need to eat differently; lots of veggies and lean protein.

[Anonymous]

I'm in the same exact boat. I started at 163, was doing well and then have been stuck at 153 for a month.

I also eat 1400 cal, am lifting heavy 2x week, walking daily 8k steps with a weighted vest.

It's hard for me to reduce the 1400 daily cal, so I started a 24 -36 hour fast one day a week. It's easier for me to just not eat than to restrict further.

The fasting has given me another bump, I'm now at 151. We'll see how long it lasts.

[Anonymous]

Anonymous wrote:In peri, you will need to do heavier lifting and add in more protein. You will need minimum 1g of protein per lb of body weight. Also be careful not to over cut your carb. You body may be intentionally storing fat if it feels it is in distress. Welcome to middle age, our bodies no longer reacts to weight loss the same way in our younger days.

On top of it, the last 5-10lb is always the hardest to lose. At this point, you may never lose the 5-10 lbs because you are trading muscle for fat deposit. So don’t focus on the number of weight lost but focus on body composition at this point.

Well we don’t need to lose weight in younger days lol

[Anonymous]

I have heard you shouldn’t be in a deficit for more than 12 weeks at a time. So maybe you should try to eat at maintenance for a few weeks, then go back to a deficit. Follow Lifting Lindsay and don’t listen to the people saying you need to cut further! That is not sustainable and can cause more harm to your metabolism. You should make sure you’re hitting high protein goals and start lifting heavier.