Help!! Stuck in a weight loss rut!

[marshminkmellow]

Hiya :)
So I've been trying to loose weight for 4 months and overall it's going well.
Backstory- After having two kids, zero energy, home every day and a fridge full of yummy food, in two years I put on 20+kg. In the obese range on bmi. Shocking! So I'm on a mission to get back to healthy range (52-72kg for my height according to bmi)
So I've lost 10kg, half way there. Motivation slacking a bit, but for the most days I'm keeping to a very strict 1200. All foods are weighed and everything is logged using myfitnesspall. I'm not logging exercise much, unless it's very obvious change to my routine.
But it's all really ground to a stop in the last two/three weeks. Barely loosing anything. I've been reading about weight loss platue, but it's not like I can loose any more calories as don't want to start gaining weight!
How do I kick-start my weight loss again. I understand it might slow down, but mine isn't going down at all. Sometimes going up by 0.1 or 0.2kg!!
I desperately need to loose another 10kg as I am now, only just, a size 14 and would love to get to a 12.
Also how do I go back to a normal diet without gaining weight?
Any help getting my head round it all would be great

If you are being strict with calories, and you are not very short, then try not to worry. If you are in the heat that will mess up everything.

When it cools down, consider some weight training as you may have lost muscle mass. Muscles burn calories well, so losing the muscle means you body need less calories to be a stable weight. And since you have lost weight, you are naturally doing less weight training every time you climb the stairs!

Hi

I ditched the scales months ago and I've never looked back. I was a slave to those damn scales and got obsessive over them.

Instead I monitor how I'm doing using my clothes. You may not have lost weight but you may have lost inches instead?

One thing I would say at this time of year especially with the heat wave is to increase your water intake. Are you drinking enough water? It could be water retention that's all.

After trying literally every diet under the sun, one thing that is working for me and I'm finding so easy is the 5:2 diet. I also go to the gym twice a week and lift heavy weights. I can tell it's working as I comfortably wore a pair of shorts I have not been able to get over my hips for two years.

@marshminkmellow

Look into intermittent fasting combined with a keto diet.

Dr Berg on YouTube and dietdoctor.com are two good sources.

Highly effective and sustainable but requires organisation.

I've done it and it's the only thing that works. Also it just biologically makes the most sense.

Hi Marshminkmellow,

Intially forget the scales grab a tape measure and measure yourself. Its a better indication of change compared to weight that can fluctuate up to 4kg a day. With regards to calorie counting you need to know exactly what your daily calorie intake for maintenance is. I would begin by working out your BMR (basal metabolic rate) this will give you a baseline for maintenance which will change as soon as you lose more weight. You should then subtract 150 to 200 cal from this so you are working at a deficit.

At the moment 1200 cal will be far to little and will give you initial weight loss and will put you body into a catabolic state. Your body will conserve body fat which is the opposite of what you want and you will reach a plateau and any excess calories will then be stored.

With regards to dieting try and pick nutritionally dense food and don't start diet fads as they are not sustainable for extended periods of time let alone when you reach your goals. Try and make it a lifestyle change you can eat nice things and have the occasional treat work it into your calories with a deficit and when you reach your goals you will then be at maintenance.

Just remember you eat everyday don't let your diet become stale enjoy it, play with what you cook, you will even discover go to meals that you will love. And lastly don't worry about consuming fat on meats, it's not bad in moderation.

If you want anymore advice, happy to help. I have dropped 40 pounds in 15 weeks and reduced my body fat percentage from 18 to 8%.

Hi guys :) thanks for all your info and help!

Last a couple more kilos since this post. So far lost 12kg and dropped two dress sizes. I'm still planning to loose 10kg more, to get into my healthy bmi range.
My mornings start wirh porridge wirh berries, simple lunch and normally rice with veg and meat/fish for dinner. And then fruit for snacks. The days I stick to this, I see the best results

I've done shake/soup diets in the past and I find I loose interest too easily and give up. But so far, I'm happy eating this way. I normally have lots of energy (if I sleep well), and I'm not feeling hungry all the time.
I'm pretty positive. I'm down to a size 14, which I haven't been in 3 years, since before my two babies ;) so I'll keep going for now. Hopefully it keeps going at the rate it is now.
I've been using special scales, that measures all the inside fats and muscles etc. They all seem to be going down, so that's good too!