My weight is stuck for 3 weeks

[Madisonsha]

Hello! I am currently on a weight loss journey and have lost approximately 4.3 kilograms since the end of April. I engage in strength training three times a week, do HIIT workouts, and walk for 30 minutes daily, consuming around 1200 to 1300 calories per day. However, my weight has plateaued over the past three weeks, fluctuating by about 200 grams without any further decrease. I would greatly appreciate any advice you guys might have. Thank you.

It sounds like potentially you're not eating enough? I find it helpful to put my height, weight, goals and workout routine into ChatGPT to ask for calorie allowance, macros and meal ideas. Also asked if I needed any supplements to avoid nutritional deficiency while on the weightloss journey, and what a realistic goal / timeline was.

Are you acting tracking everything you are eating? You might find you aren't eating as little as you think. It's impossible to be not eating enough, that wouldn't stop weight loss

@Dancepartykitchen I am also using chatgpt it gave 1500 cal a day. But max i can eat is 1200 or 1300 its hard to fill my plate. But will have my protein intake about 100g a day.

@Amicompletelyinsane Yep, I'm tracking.

Google set point theory. Your body typically has a weight range it’s comfortable with, so it’s (relatively!) easy to lose weight within that range. When you hit the lower end of the range it slams on the breaks. For me it’s typically when I’ve lost 10% of my starting weight that I plateau. You just need to keep going and trust the process. You body will adjust to your new set point and you’ll start losing again.

That’s really interesting, I lost a stone relatively quickly and then got stuck for weeks too, it’s started coming off again now but it’s good to know that might have been in case it happens again.

I think I’m in a stall ( my second since January and the first was April) and I’m pretty miserable and frustrated about it tbh.
I called the scales a horrible name this morning.
add to that I’m being forced back to a desk job from Monday I’m pretty down about the whole thing. I told chat got to F off this morning with it’s positive you can do this nonsense.

no idea how to break it but as I won’t make my holiday goal in 2 weeks it’s got to me. And I’m only 4lbs out!

Weight loss jabs have clearly proven that not eating enough is an absolute myth in weight loss!!!!

Presumably you need to eat fewer calories, which sounds insane. Can you try 1000 a day for a week, just to test what happens?

Lower carb intake for a while, increase protein and water intake and that shifts losses for me.

@KPPlumbing @Histoscientist finally its down.. I don't know how. I took multivitamins and vitamins d and lots of water and weight dropped. Since the post lost 1.1kg

Water does really make a difference. Well done!