Khbutler's Journal, 17 Jan 19

Anytime I’ve hit a snag it has been because I needed to make some small adjustments. Was I eating too many calories ? Was I eating too few? Water? Other things (diet soda or sugar free stuff) seemed to derail me also. Maybe I wasn’t in enough of a calorie deficit; were always having to constantly figure that out as we lose weight. What’s your changes ? You doing Keto or something else ? 

I wouldn't call a week at the same weight to be a plateau, just keep making healthy choices and keep your body moving. I've been at 170 for almost 2 months now and am just starting to consider that I MIGHT be at a plateau so I'm upping my exercise and am slowly reducing calories to under 2000.  

I had a 2 week one. I was building muscle. All of a sudden I lost weight again like a total of 2 pounds. 

Take a hard look at your food logging -- are you skipping over anything? Sauces and dressings can really add up quickly. 

You have done fantastic...sometimes the body just does what it needs to do for a while to catch up. You may want to Google an article titled, "Why the Scale Lies." 

Khbutler— do a little reading up on your WOE. Reevaluate your nutritional needs and activity level. As you loose weight the requirements will change. Reevaluate your food choices, salt intake and fluids. 

Same with me. I will be watching the comments for peoples advice and tips. Thank you and best of luck. 

just stick to it. it'll eventually break 

Stay the course. I have been plateaued for over a month. I lowered my caloric intake with no change. So, back to my pre-plateau intake and a slight uptick with weights. 

And listen to Kenna's advice. 

When I did this before, the plateaus were when I SAW change. Like my body was redistributing. Just keep with it and maybe up exercise. 

I know I need to get some physical activity. My caloric intake is averaging 700 for the week and no loss. The first 9 pounds came off easy. I have 11 more to reach goal. Its not budging.  

I am not drinking that much water. I will make certain to drink that much per day. I am a big water consumer in the warm months. I tend to drink far less in the cold months of the year. Depend on the warmth of coffee. Thanks for the tips FS.🌺 

There’s really good info here!! Excellent advice! I think I’m gonna to play around with my calorie intake and see if that help. I’m also going to increase my exercises too. Thanks all! Happy weekend ❤️ 

Breath, track every single lick 👅 and bite, weigh ur food and give it another 1-2 weeks 😉 

I get my 2-3 cups of coffee, then I switch to hot tea and I keep a pot of hot water handy to keep it going all day. I wouldn’t drink enough in the winter otherwise. 

I’m in the same boat but it’s 2 weeks for me. I think it’s that more exercise is needed (for me). 

You composition could still be improving. I've been back and forth with fat and muscle at the same weight for a couple weeks. I cut dairy, made sure to get enough grams of protein each day (I'd been lacking), and am just doing black coffee and water. I feel better and I definitely see a difference. I'm weighing in at the gym tomorrow morning so we'll see how it goes. I do a mix of boot camp style classes and strength training 4-5 times a week. 

Plateaus suck. They're so discouraging, BUT if you reevaluate, tweak, recommit, and keep going you WILL see results. Watch your internal dialogue. I know it's a big head game for me. Be proud of yourself. Your breakthrough is coming!  

Some times tweaking your food menu will help...but..don’t tweak it to much..could work against you