Help with weight loss plateau

[crochetmonkey74]

Hello I've lost 4 stone in a year on a calorie defect and 10k steps a day
For the last 3 months I've been stuck. I'm on the right bmr calories with a good defecit and still walking and swimming but I just can't get below my wright. I want to lose another 3 stone ideally.
Any tips for breaking a plateau?

I’m currently losing weight too and I have had plateaus. Some things to look at:

• are you definitely in a calorie deficit and do you track then on a fitness app?
• are you grazing in between meals?
• are you drinking zero sugar drinks that have artificial sweeteners? They can affect some people
• can you move to weight training instead of cardio to mix up your exercise?
• are you eating a lot of carbs?
• are you stressed or not getting enough sleep?

All tracking is definitely right, I'm weighing everything and not grazing.
Am tracking on an app
Zero sugar drinks , only squash as I don't like fizzy drinks very much
Carbs I am eating the right macro amount for me (I have a coach who is working that all out for me) gappy to drop carbs though
Sleep is OK, I have been quite stressed but not for 3 months
Weight training sounds good. I think I would like that

Have you been reducing your calorie allowance as you lose weight?

I find with MyFitnessPal you have to go to your profile and resave your goals to get it to recalculate your allowance sometimes, but it definitely will have gone down with a 4 stone loss.

You need to reduce your calories as you go along, so you should be eating less over time

Lots of protein, lots of liquid (this is my downfall)

Unfortunately sometimes you just need to wait it out, bodies are complicated.

Yes lost the first chunk with eating 1730 cals, now dropped in last 3 weeks to 1439 but no move yet

Drink more water. It is the one thing that makes a difference to me. I know people say it all the time but when I actually do it I get a drop.

You just have to wait them out. It’s boring and frustrating but the needle will move again as long as you’re in deficit.

It's helpful to just chat to other people that have been there, I'm not giving up as my life is so much improved but the frustration is real!

I agree with trying to up your water intake.
I've been drinking 2 litres of water a day and then treating myself to some sugar and carb free drinks after.

I should be drinking 2 litres of liquid (Im always careful to say liquid, it really doesnt have to be water) a day

I can often barely get past about 1200ml, I just cant drink very much, it just wont go down.

I've seen this before but I think 13 weeks with no 'whoosh' is hard to cope with

I drink 3-4 litres of water a day

Agree with switching to strength training and/or high impact intervals.

Your body gets accustomed to the same exercise and finds ways to expend less energy doing it. As well as tapering calories you have to increase intensity of exercise and switch types.

Less scientific: have you tried drinking a few cups of green tea a day? It could be my own confirmation bias but for me sometimes that's coincided with a 'whoosh'.