What to do about a stall in weight loss?

[Parrish]

I've lost 5 stone since March 2024. I am still an overweight BMI. My weightloss was slow but steady but now I seem to have stalled since end of August. I'm on 15mg MJ. I have now started serious calorie tracking to 1500 a day (so not too low) and I've been at the gym doing weights with a trainer for an hour a week. Not a lot but better than nothing, Any other tips or do I just wait it out?

What's your TDEE now after the weight loss? If you are 25-26 BMI, so only just overweight, it might be less than you think, especially with not much exercise.

Can you increase your exercise? Incorporate some cardio?

For comparison, I'm probably eating around 1500-1600 calories a day, but do a lot more exercise. I do 2xbody pump, 1x pilates athletic, 1 X reformer pilates, 2 hours of swimming a week and around 90 minutes of brisk walking every day, more if I get a hike in. My BMI is bang on 26, and I only lose about 200-250g a week at the moment.

Also, what are you eating? I have cut out ultra processed foods, and focus on protein, clean eating, lots of pulses, veg etc, all homemade meals from scratch.

I've stalled now- three weeks with no loss. I'm eating a hell of a lot less than 1500 calories a day as well. Think I've reached the point where I need to think about how I come off without regaining quickly.

My maintenance is 1530! So I wouldn't lose at all on that but im 5ft 3 and 43 years and office job thoigh sometimes i am on my feet all day if i have to cover shifts in hospital. I generally eat a lot less around 1000-1200 to lose and I lost 5.3lbs this month. I lose a lot more when I do high protein and low carbs
It's not just about calories in and out but macros matter too because weight loss or fat loss happens after the body uses up carbs or glycogen then moves on to burning fat for energy so if you eat more carbs it will burn less fat, if you eat less carbs it moves on to fat burning earlier. I do check my smart scales and see it is fat loss rather than muscle. At 59kg I'm eating 80-105g protein per day to maintain muscle. Also drink plenty of water as it is involved in fat burning. Recalculate your deficit to check it as that may help and maybe drop 100-200 cals a day at first if it's the same.

I had to wait it out. Almost 4 weeks of staying exactly the same on 10mg MJ. Then I dropped 3 or 4 lbs and a steady 1-2 lbs thereafter.

It was really annoying but I started seeing really big body changes after that stall. I was 12.7 stone when I stalled.

Thanks everyone...I prioritise fruit and veg but do eat a lot of carbs. No meat but fish sometimes. Think I'll cut down the cals to 1200 and reduce the bread sandwiches. Also try to walk at lunchtime.

Work out your TDEE and subtract 500 calories. That will give you your deficit.

Cut carbs to 120g a day. Keep protein over 120g and fibre over 30g. Walk 10k steps every day.