Hitting a MJ plateau

[seventyfour4]

I’ve lost 3 stone and 3lbs so far on MJ and still have a way to go. I’m currently 13 stone, 1lb and I’m 5ft 1 (so just a shorty). I’ve always been a slow loser but I’ve definitely noticed things slowing to a crawl now. I don’t mind (as long as I’m losing) but wonder if anyone else has hit this wall and if you’ve got any tips for breaking the plateau?

At the start, I lost around 6-7 lbs a month. Currently losing about 1-2lbs per month. I recalculated my TDEE and I eat 1200 cals a day, prioritising protein. I drink 2lts of water a day but only walk about 5000 steps a day.
My diet is pretty good, lots of protein etc although for sanity’s sake, I allow myself a so called ‘cheat meal’ once a week where I have two glasses of wine and whatever I fancy. I still track cals though and those days I tend to eat between 2000-2200.

I know I could ditch that meal but I’m also trying to be realistic about my eating post MJ and I don’t want to totally deprive myself so that when I do come off, I’ll have a balanced approach toward food.

I’m guessing the best thing I can do is up my exercise/movement? I feel so much better with the 3 stone loss but I really do want to finish the job!

If you’re aiming for balance then the balance is having a once a week break out day that far exceeds for TDEE and having weight loss slow.

As a fellow shorty at 5ft2 who also only averages 5000 steps a day, I wouldn’t lose anything having a day a week at 2000-2200 cals.

Is there anything physically stopping you walking more or doing more exercise? I restarted running three months ago and definitely noticed my weight loss sped up after that compared to my first three months on the jabs where I wasn’t exercising at all. My daily step count has also been much higher since the new year (partly intentional for getting healthier and partly just the side effect of getting a new dog!) and I’m sure that is helping too.

For what it’s worth I always have at least a day a week where I am very relaxed about what I eat/ drink and have whatever I want. I’ve always done that even on previous non-jab diets and from what I’ve read it may actually help to avoid plateaus by helping to stop your metabolism going into starvation mode and slowing down due to constant, day in day out calorie deficit. No one would persuade me to give that up anyway!

I eat about 1800 and am losing 0.5 a week now after a faster loss over the first year or so. I am quite physically active now too. Just an inch taller than you and I do have days where I eat more than the 1800
but I also have days where I eat less. I also had a 6 week maintenance period which was unintentional but I rode it out and the scales started to move again

Assuming you cheat meal cals are accurate it equates to 315 extra cals a day, so takes you to 1500-1600 a day on average, if you’re under estimating, then I’d it could be higher, most folks underestimate.

to lose a pound a week you need a 500 cal defecit daily as you’re losing 1-2lbs a month, then your average defecit is much less, max 250 cal defecit daily.

whuch says you’re under estimating your cal consumption some where but 250-350 cals average out per day.

I’m definitely not underestimating my calories - I’m religious about tracking every mouthful (even down to the two polo mints I nicked off someone yesterday) but yes, I agree about the exercise and I think I need to start! I have a very demanding job (mentally but not physically) and I’m often knackered at night time but there’s ways I know I can build more activity into my day. I’d like my losses to return to 1-1.5lbs per week so maybe extra activity will help.

I think up steps to around 10,000 and also do some resistance training 3x a week to ensure not losing muscle.

Re: the cheat meal - it will be easier to
make that work in maintenance than when losing. I suspect the cheat meal / the lack of activity / that you are short means that you aren’t eating much below maintenance which is why you aren’t losing.

Plateaus are normal I think even in MJ. I’m a big believer in once a week relaxed meal - th advice I’ve read is that this should be fat heavy for our brains! I’m now tapering down and to compensate for eating more have upped my walking so you might try that if you’re able. Stick with it! X

Increase walking - get 10000 steps in

I upped steps from 5000 to 8000 and that small change alone made a difference.

That’s way too many calories at your height. 1500 to lose weight and 1800 to maintaining as a rough guide. You may need less

I lost 7.5st on WLI, and am a year in to maintaining. I hit a plateau where I lost 1/2 a week at best. Funnily enough, I was at 13st when that happened. After 2 months of this, I started at the gym. I did 2 hrs 3 times a week, with around 40 mins cardio, and the rest weight lifting. Prior to this my excercise was nil. Wasn't fit, wasn't active. Actually hated excercise. It took all my strength to stick to it. I'm 2 years in to my gym membership now and I still go religiously 3 times a week.
As a short person (5ft 2) it was a necessity (and still is) unfortunately. It's the only reason I can maintain quite frankly. I go so I can eat a better amount!

I've been at a plateau for a few months - lost two stone, but still have a way to go. Finally broke it with a 4kg loss weigh in today at the doctors. I am 105kg and they're letting me stay on it until my target BMI weight 10 stone, so still got 6 stones to lose. I knew I was letting myself get lazy with just eating cereal all the time which is carbs, so I mix it up during the week with protein filled meals for breakfast, as well lunch and dinner. Protein is the key and this makes me lost more weight. I will try to start some regular exercise, but weightloss is possible even with no exercise.

I started at 13st 5ft 3 and my maintenance was 1800 and deficit was 1300 so I wouldn't lose at all on what your are eating, in fact I'd gain as your cheat day bumps up the other days to 1400-1600 a day. For the last few stones, from 11 to 9 I had to eat 1000 a day to lose. I'm 8st 12lbs now and still losing but that's on 1000-1200 a day max, I also don't have cheat days. I do limit carbs and increase protein which has been essential for me to lose weight and I've never had a plateau in 14 months now.

You have 4 choices:

1. get comfortable with ‘only’ losing 1-2lb per month. For reference I never lost more than that at all the whole time I was on it (I’m also short and reached goal a year ago)
2. increase your MJ dose so that you have less hunger and can eat less
3. cut calories and put up with the hunger (sounds shit 💩)
4. increase exercise (will only have a marginal difference and may increase hunger)

pick one 😊

I also have to agree with the others. Unless you’re very young and have an amazing metabolism you’re very unlikely to be able to get to a healthy weight while being able to consume that many calories. It’s AMAZING that you’re still losing weight, honestly that’s fantastic but that is 100% not going to apply when you get to 9 stone.

I'm not clear from your post what exercise you are going other than the 5k steps.

I would aim to increase steps to at least 10k a day. What is your cardio? What is your strength/resistance work? How many hours a week other exercise are you doing?

Just as an example of a typical weeks exercise I do 16,000 steps per day, 2 hours of swimming, 2x body pump (or sub one class with lift club), 1x pilates athletic (more s&c type) and 1x reformer. I put my exercise routine into chatgpt and it said this is a good balanced routine.

My weight loss has slowed right down, but my BMI is 25.3, and scans show my muscle is increasing and fat decreasing even though weight is more of less static.

I’m in a very similar position to you op.
would be great to follow along your progress and see what works if that’s helpful?

Thanks everyone! I think building in some exercise is my first step. I admit, beyond my somewhat lazy 5k steps a day, I don’t do any structured exercise. Life is busy with hectic job, caring for elderly parent etc but that’s me making excuses - I definitely need to build up some muscle and get moving.

I really don’t want to drop calories lower than 1200 as I’m trying to live in a way that’s sustainable after MJ so I’m going to try this first. I’ve just been on to Amazon and ordered a weighted vest and a resistance band. I’ve also got a walking pad so going to haul that out the cupboard where it’s been (shamefully) being used as a coat rack!

Even if I could lose 1lb a week, I’d be totally fine with that. Thanks for all your advice!

I know it's really hard to fit it in, but I'd try and focus on strength/muscle building/resistance training, because if you have muscle then it uses more calories even at rest compared to fat, so you'll lose faster even on days you're not doing more. It also protects you from the MJ/weight loss reducing your overall muscle mass which is not good for you, and can be a side effect. Having muscle mass protects your joints and reduces the risk of osteoporosis, and makes you better able to regulate blood sugar, so it's not just good for weight loss.

If you have the money, try a course with a PT, they'll be able to start you off, tell you what weights to use and what exercises to do. I have been doing it for a while, 3 times a week with a PT in her studio. I don't go mad heavy but have moved up to 10kg dumbells on each arm, and it's really satisfying being able to lift things I couldn't before, plus I'm more toned and I can eat way more even though i am lighter (about 1700 calories a day to maintain or 1200 and lose about 1-2 lbs a week) I also get my 10 000 steps in with the dog, swim etc, and I'm down to 10 stone now, which I'm happy with, and I'm happy with how I look and what I can eat - it finally seems to all balance!

Yes this. I had significant muscles loss during MJ which is common, and only took it for 4 months with a 2stone loss. It's been nearly 2 years since my first dose and I'm still working on getting back strength. Find an intense exercise you really like.

10minutes of HIIT a day is achievable. You can do it at home with no equipment. Just Google a plan.

I do Taekwondo twice a week which I love and you don't realise how hard you've worked because you are distracted with keeping up with everyone.

The jury is out of the usefulness of a weighed vest. Get some dumbells and follow something like Caroline Girvan.

The best thing you can do to aid with maintenance is build some muscle. If you have low muscle then your TDEE will be low and maintaining your weight will be really hard.
If you want to increase weight loss then you need to move more and reduce the cheat days. Otherwise carry on as you are, still losing and enjoying your life. I don't see a major issue with your current habits TBH though as I said building some muscle is always going to be beneficial.