Plateau Topic


I’m about 7 weeks into the C25K app plus I’ve been doing free weight training.

I have been stuck at the same weight the past 2 weeks. Im not sure how to loose my last 10 lbs.


If your last 10lbs puts you below 12% body fat your body will fight you.. try reducing calories by 250 calories per day by cutting carbs. If you’re already on a low carb keto diet then try cutting some protein and fat. Try to keep protein higher on training days for recovery.. The last few pounds to get that really amazing ripped physique is really really tough but it’s possible with discipline. Good Luck!


Hi SilentKnight-
Weight plateaus are a normal and predictable part of losing weight and yet they can wreak havoc on the psyche. For many folks the last 10# to bring them to a healthy weight can be the hardest to lose. Pat yourself on the back for you commitment to running AND strength training. That is great! Here are a few tips that may help break the plateau:
1. Don’t panic. Sometimes folks find that their frustration levels are so high when a plateau persists, that they throw in the towel and resort to eating foods they normally wouldn’t. It may feel good in the short term to “let it all go” but counterproductive to your ultimate goal of getting healthy.
2. Take a break from tracking for 2 days. Perhaps you need a break to reset your mind and give yourself a break from being attached to your device. During this break I encourage folks to keep track of how they feel. Even tracking their hunger and fullness. Strive to eat something every 3-4 hours and eat only until you BEGIN to feel a sense of fullness. Sometimes when we are so dictated by tracking we lose sight of our natural hunger and satiety signals.
3. Another idea is very much the opposite of tip 2- you pick which tip seems useful to you as you know your habits best. Consider returning to weighing your food. Sometimes we may be eating larger portions than we realize! Here is an article on measuring portions
http://www.mynetdiary.com/estimating-portions-for-food-diary.html
It can be helpful to re-visit some things we know we need to do to lose weight- to make sure we have not accidentally let our portions creep up.
4. Additional resource on breaking a plateau: https://www.mynetdiary.com/why-am-i-not-losing-weight.html
If you don’t see the scale budge in the next 5 days with these suggestions, please do not hesitate to reach out again. Weight loss is hard and there is no reason to go at it alone! Joanna (Dietician for MND)


Excellent info; thank you.


Glad it was helpful. Take Care, Joanna (Dietician)

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