Frustrating plateau

[Dafknee]

Hi all, I started MJ in June. I've lost 2st. 2 weeks ago, I upped my dosage to 5ml. But I seemed to have hit a stop..no weightloss I'm sticking to a calorie deficit (4.11 height, 19st) 1630 cals per day. Exercise is a no at the moment due to needing knee replacement, not sure what's happening. Any advice? Thanks in advance.

It's just how these things go sometimes. Weight loss is rarely linear. If you are confident with your calorie counting, then the weight will start to shift again at some point.

I had the same issue. 5ml did nothing for me at all. I ended up going up to 7.5 then to 10ml, and have lost 5 1/2 stone since February.
In the past couple of weeks the 10ml effects aren't there, so I'm going up to 12.5 soon.

1630 calories and you’re 4’11? Are you sure this is recommended, I’m a lot taller than you and I’d gain 2lbs a week with that intake

Plateaus (4+ weeks with no movement in the scales and tape measure) are common, shorter periods without losses are even more common especially after previous significant loss as you body adjusts.

If you are not tracking maybe start to make sure you haven't increased calories and check you are keeping to the basics - plenty of protein at each meal, minimal UPF, sugar, sweeteners, simple carbs. Plenty of hydration.

Is it possible to do some upper body/seated exercises while waiting for your knee to be done?

There’s a thing called the set point basically when you lose 10% of your body weight, your body has to adjust and catch up. It happened to me both times when I lost the first ten percent then again with another ten percent. If you search on Mumsnet for set point there is a few links to it with more details and a better explanation 😊

At 19st maintenance calories will be around 2100, so 1600 is a 500 cal deficit which seems fine to me.

Im counting and documenting everything via Nutracheck and this is the recommended calorie intake to loose 2lb a week!

Thanks so much for this. Believe me when I say, I've been dieting my whole life and I've never heard of this. Just done a bit of reading and it makes sense! Trying not to feel defeated and just crack on. I think the problem is I've got to this point many times before in my WL journey (ies) and I've threw in the towel as I thought it wasn't working. So I got into a bit of a panic.

She's 19 stone!

You've lost 2 stone in 3 months which is great. How long have you been plateaued for?

Your welcome 😊 I done the same and was ready to quit but I kept telling myself if it wasn’t for the mj, my weight would have went up and up instead of staying roughly the same during the stalls I had. My both stalls lasted around 6 weeks then the pounds started dropping off again! Hopefully your scales will start going down again soon 🤞🏻

About 3 weeks now.

Think of this time as your body getting used to new weight. It is as important as the actual weight loss. You will be feeling like that for the rest of your life, what I mean to be stabilising weight for good.

Thanks everyone.....

Have you recalculated your deficit after your 2st loss?

Yes, I started out on 1806.

OK but if you're at a plateau you must be eating enough to maintain. Try dropping another 100 a day for now. My deficit was 1300 5ft 3, I put myself as sedentary as I have an office job, and I've just hit a year on mounjaro usually eating 900-1100 a day and lose consistently every week without any plateaus apart from a few weeks when I ate too many carbs.
When u got upto 15mg I was on 700-900 cals and lost 6lbs in a month at a normal bmi so it is due to calorie intake but also look at macros and track all your good strictly. Going high protein and less carbs, eat protein at each meal, I have protein shakes for breakfast, will help maintain muscle.
I'm now 9st 8.5lbs bmi 23.8 started 13st lbs bli 32.4 and I was prediabetic so it's slower weight loss especially at a lower starting weight but I still lose consistently even now its slower as I eat 1000-1200 but I still lose.
I've also never exercised at all and still lose. Have you used sedentary to calculate your deficit?
I used an online tdee calculator and it does give around 1600 for a deficit but that is for 1lb a week loss but then it may be down to your tracking, weigh all your food and scan it in to a food tracking app.

There is a set point but it's not as you described. It's the lowest body weight that your body is "programmed" to sit at. I have lost consistently every week for a year, apart from 2 weeks when I ate more carbs at meals and didn't drink enough water. Everytime I lose when I go back to high protein, low carbs and when I track all my food. I'm now bmi 23.8 and still losing. I do have to drop my calories a lot lower than tdee calculators say but I was prediabetic and perimenopausal so that will all make it more difficult.

Interesting article….

www.secondnature.io/guides/mind/motivation/weight-loss-plateaus-explained

I wonder if your calories are too high. I’m 5 4 and I have been having 1,200 - 1,300 a day, with exercise consistently lost 1kg a week. Slightly less now that I am v close to goal.

If you aren’t losing, and can’t exercise you’ll need to cut calories further.

Just be cautious of those calculators, there are so many other factors. I’m 17 stone, 5 foot 1, no exercise and it says 1400 for me on Nutracheck. However I only lose consistently on the weeks where I’ve mostly stayed under 1300 each day.