Metabolism Adaption/Weight Loss Plateau

[christinep07]

Since last April, I've lost 15 pounds; started at 143 and am now 128, my body fat percentage dropped from 30% to 25%. I'm 5'-1" so this had a significant impact for me. The past couple months my weight loss has slowed significantly. I am still losing inches when I measure with the tape measure, but the scale is not moving (body fat is lowering, but only slightly). However, my strength has improved (I lift weights roughly 3.5 hours/week & run 2.5 hours/week) . My goal is to get to around 20% body fat - or honestly low enough to reveal any ab definition 🙂

I've been in a 700 calorie deficit roughly since I started. About once a week I allow myself to cheat & not have a deficit. Recently, I figured my metabolism has adapted to my calorie intake, I would say on average it's around 1700 for the week - and it just started making do with what I give it.

Within the past couple weeks I've tried to cut more calories out and reduce that average to 1500 for the week. Again, the scale is fluctuating, but no real weight loss aside for a 1/2" loss below my belly button for the month. Maybe I need to be patient and give it some more time? 

Just getting really frustrated that the scale hasn't moved in a few months, even though I know its not the only thing I should go by! I'd appreciate any advice/similar experiences to see if I'm doing the right thing or should try something else! Thanks!

[Dominique]

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@christinep07 wrote:

My goal is to get to around 20% body fat - or honestly low enough to reveal any ab definition 🙂

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You may want to read this blog post ("Seven Facts About Getting Your First 6-Pack"). It’s written from a male’s perspective, but the same principles would also apply to a female (except it’s even more difficult).

When the author writes:

"It’s relatively easy to go from 25% body fat to 15% body fat.

It’s about a million times harder to go from 15% body fat to 8% body fat."

You can replace the numbers by 30% to 20%, and 20% to 13%.

[aerodog]

Very good Christine! You are doing really well. As far as you wanting to lose more, the body is way ahead of your desires to lose weight. It compensates every minute!  Your muscle mass is changing ( why your in better shape ) and also why you weight is not going down. Muscle weighs more than fat. So, you have to "fool" your body and do completely different things than you have been. Meaning, bicycle, swim, climb machine etc. not what you have been doing. Guess what, your body is also not working as "hard" to do the same things you were. So less calorie burn. It will get more difficult to eat less and push harder, at some point your body will fight very hard to eat. ( cravings ) Just be patient, keep your focus, enjoy your food, eat slower and do different exercises. It wil drop again however, it will be slower that what you started with. You are now going for the "next level" and its a much bigger step. Good luck and just enjoy your accomplishments!

[christinep07]

Thanks so much that was a really helpful article. I am losing fat, mostly from my stomach, as the tape measure says now, but very slowly. I should probably just stop paying attention to the scale for a little while since its not reflecting the loss. Its just been for about 2 months now, so I figured eventually the scale has to go down...that can't all be getting replaced with muscle can it? Maybe a combo of water retention/muscle?

[emili]

from one female to another, ignoring the scale is near impossible. But, you are losing numbers, just not scale numbers. If the tape measure stopped moving then I would say yep time to reevaluate what you are eating- but you are working it and its changing your body- do that for a while and see what happens. Being thin and stick like is OK- but being lean and toned is awesome. I think that's where you are headed. Good luck and try to ignore the scale.

[Dominique]

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@christinep07 wrote:

Thanks so much that was a really helpful article.

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You’re welcome! Here is another one, from the same site: 9 Reasons Losing Bodyfat Sucks.

It’s not that I want to discourage you (in fact, I’m in the same situation as you: already in the normal weight range and relatively lean, trying to get leaner), but the reality is it can be really hard to make progress when you don’t have much to lose. Good luck!

[christinep07]

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emili wrote:

from one female to another, ignoring the scale is near impossible. 

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So true!! When I set out on this weight loss journey at 143 - my goal was to get to 120, since thats what I weighed several years ago. Only difference is now I'm lifting heavy weights around 4x a week compared to not at all. I know I have more muscle than before & have to just ignore the scale and pay attention to the tape measure/body fat % instead! Doesn't help that I weigh myself everyday out of impatience!

One thing I am curious if I'm doing wrong is cycling my calories/refeeding. My TDEE is 1896; during the week I eat around 1400-1500 then sat/sun I'll eat around 2000-2200. It still averages out so that I'm in a deficit for the week, but I do notice higher numbers on the scale at the beginning of the week than at the end - and the cycle has been restarting each week.

[emili]

I do the exact same thing, but I'm in maintenance so I level out to my weight on Tuesday. When I was losing it didn't matter what day it was, I stuck to my loss intake. On Sundays I would add 250 calories for 2 oz and a few toppings of self serve frozen yogurt. That was my treat