Break Through Your WEIGHT LOSS PLATEAU
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- Опубликовано: 27 июн 2023
- #IvanaChapman #weightlossplateau
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References:
Non-exercise activity thermogenesis (NEAT) pubmed.ncbi.nlm.nih.gov/12468...
Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription
www.ncbi.nlm.nih.gov/pmc/arti....
Adaptive Thermogenesis:
www.ncbi.nlm.nih.gov/pmc/arti...
Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#caloriedeficitforweightloss #caloriedeficitforfatloss
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Been on a plateau for 3+ weeks after a 30 lbs loss. From this week, I am starting on a 5:2 fasting plan and putting more weights in my workout routine. Fingers crossed!
How’s it going?
Muscle weighs more than fat. You should measure you inches lost.
Hey. May I just ask if your body was changing although the scale wasn’t
Thank you for this. I literally cried after all the effort I’ve put in this week
You are gorgeous! ❤
I'm a 48 year old male. I started at 315 lbs and am now down to 225 lbs. I've been at 225 lbs for 11 weeks. Sometimes as low as 220, sometimes up around 226. I'm eating 1500 calories a day or less, tracking them with "Lose It!" I'm a recovering T2 Diabetic, so I'm keeping my carbs low... generally below 50 carbs a day. According to a calculator I found online, my maintenance calories are just north of 3200. I feel like everyone has tons of great advice for me, telling me to do exactly what I've been doing for six months now, and none of it is working. I don't know what to do. I'm frustrated and discouraged.
Im with you, from 220 down to 185, sometimes as low as 180 (rarely as low as 178), sometimes as high as 189. Im stuck, but I don’t track my calories & I’m sure I eat a lot some days, but Ik for damn sure I workout way harder then I need to
My very first time losing weight which was right before covid, I went from 220, to 170 In like a shocking 5 months, all I did was cardio 4 days a week on the treadmill, 500 calories & I ate cereal 2x a day but not too much, I did at least 60-90 crunches a week between those 4 days,
However, Rn im working out way harder, Im eating more too but I’m burning more calories & resistance training which I never did once my first time working out
@@bossmicky9256 The next thing i'm going to try is a 4 day water fast. Dr. Berg said that was a good way to break through those plateaus and reset a lot of things.
Praying for ya, boss.
@@AJBernard I’m no believer in any type of fasting, cause once you go back to eating your just going to gain the weight that you lost back.
But if the water diet does work, let me know, it’s something I’ll be willing to try.
I appreciate the prayers & best of luck to you too my friend, we’ll break through this plateau!
@@bossmicky9256 I think the trick is to not overeat when you go back to it. I've been on 1500 calories a day for the last six months... my plan is to do 4 days of 0 calories, then go back to the 1500 calories a day after that... so I'm essentially going to be under my weekly budget by 6000 calories, but doing all 6000 in a single go will give my body time to get into autophagy and clean out some of the damaged tissue.
Thank you for your kind words!
This information was amazing. Thank you!
Yes I now realize I left some points out from my last video I guess I will reshoot it 😂
Great video.
im 6'5 375 eating 1750 calories a day and in the gym about 15+ hours a week. if im not in a deficit no one is
Update?
It’s not always about just a deficit. What type of eating plan are you following?
@@MrThyten 350
@@healthyinformation high protein low fat all organic. i eat two meals and drink and snack the rest of the day. my macro breakdown is 200g protein 140g carbs 40g fats. i count literally everything that i consume
@@kingkwam3816update? did u pass the plateau?
Ivana, what are your thoughts on pilates for post menopause?
Thank you for posting, this is sound advice. I’m losing weight, from 315 down to 291.8. But been stuck for the past few days. Doing 1 hour of cardio 6 days a week and counting every little calorie. I keep forgetting to include fiber rich foods. Thanks for the reminder.
It’s not always how many calories but where the ❤ calories come from. What type of diet are you following? Remember that the calories and out only works in the long run for about 40% of the people
I was a 17.8 stone female in 2021 and 2022, mid-year 2024 now I am 13.7. My goal is 9-10 stone for now! :) but this weight loss plateau has been going on for 3 months 😢
Always helpful❤❤
Thanks Anna! 😊 ❤
I'll be 40 in August Best Shape of my life
👍
i’ve started if about 4 weeks ago and i’ve lost 6pounds since then but i’ve been stuck on the same number for a week, my calorie intake has also decreased by so much so i ate around 1-1.3k for about 2 weeks i started with 1.5k, and i stopped going gym but still tried to keep up with cardio like running, so does this mean ill have to increase my calorie intake to 1.5k and start going gym again to get out of the plateau? i also am trying a new fasting method this week to shock my body a little bit and then go back to 16:8 next week if all goes well.
The biggest problem with counting calories is eating too little which causes starvation hormone production. Are you taking any supplements to help?
I’m 29 and in 1 in a half months I’ve lost 12 pounds. I only eat 2 burrito bowls a day at 1,500 calories total and I walk 1-2 hours a day. The past few days I’ve noticed that I’m not losing weight and actually waking up heavier even though nothing has changed as far as diet and exercise goes. It has cooled down a bit in the mornings so I’m not sweating as bad as I normally am. Should I go on a diet break?
Try eating three times a day, or maybe even 3 with a small snack. Your RMR is better when eating frequently. Only eating twice a day can set your body into starvation mode and hold onto the calories you consume because it doesn't know when its going to get more. Also, fun fact, your body burns more calories in the cold than in the heat
Likely you are plateauing due to starvation hormones. Cary your diet. Go up to 200 calories for three days then back down again. Do you take any supplements to help prevent starvation hormones?
Saturday I'm going for a long walk, about 37 km. My calorie deficit is on point and I'm training every day except Fridays, and Wednesdays is easy day. Losing fat and I'm not looking at the scale. I want to keep this up for 4 weeks then I'll weigh.
Hope it goes well for you! 🙂
@@IvanaChapman Thanks Ivanka.
@@WippSheridanupdate??
@@ava3902
Yooo just got home from my daily commute, 5 mile walk. Do that 2x daily :) I've not lost much weight but I did lose some. Last time I posted here I was in the high 90 kg, now around 94 kg and it's steady. I hope to soon do a long walk, 40K. What I find challenging is making sure I keep the nutrients on point. Recently I had a dip, but I found that it was a lack of Vit B. I don't consume dairy much nor meat. So some of that hit the spot. Thanks for asking :) I hope you're doing great and I hope this reply inspires you.
I am a 22 year old female who lives in a college dorm and has to navigate healthy food. I am frustrated because I am on a weight loss plateau. I’ve had one for two months. I want to lose fifteen pounds. 😢 I feel like I am letting myself down. I am currently 170 pounds and my weight is stuck at this. My goal weight is 150 pounds.
How many calories are you eating in a day?
Baby Yoda helps with weight loss. I raised my protein up about 5% and lowered my fat and I lost 3 pounds on the same calories. I had been in a plateau for 6 months. I'm currently on a keto diet and I lost 7 pounds the first 2 weeks. then gained 2 pounds eating the same calories. So probably water weight and glycogen. So today I'm going to lower my calories, put more fruit in my diet (and peanut butter) and get back to losing real weight. My "desert meal" that I used to eat is small zero net carb tortilla, half a large banana, tablespoon of no sugar added peanut butter (put the banana/ peanut butter in the tortilla), piece of no sugar added chocolate, along with 8 oz of fat free milk. Calories 350, Fats 15.7 grams, carbs 42.5 grams, net carbs 29.2 grams, 13.3 fiber grams, 16.8 protein grams. It's a very filling 350 calories.
Good plan. 😊 Baby Yoda always helps. ❤️
I don't want to discourage you, because if what you're doing is working for you then you should keep doing it, but your snack has more total carbs in it than a Mcdonald's Double Cheeseburger and only 5 fewer net carbs. It sounds delicious, but please be careful.
Peace to you!
@@AJBernard My daily carbs are from 30-35% of my diet. My A1C is down from 12 to 6.6 eating the food I mentioned just about every day. You can eat carbs if you eat fiber along with them. It slows down the absorption. That cheeseburger only has what...1 gram of fiber? Carbs aren't bad. Carbs are what the body prefers to run on. Processed carbs are bad. Also that isn't a snack. It's a meal that I consider a "desert meal" I eat it 3 hours after I eat another meal and don't eat anything for another 3 hours. I don't add it on to an existing meal. All my meals are under 500 calories. I won't eat a cheeseburger from MacDonalds ever again.
@@IvanaChapman Just had my T3 levels checked. My total T3 is 71. That is the lowest level in the range. So my weight lose issues are hormonal. I thought that was the issue since my body temp is 97 degrees and my pulse has dropped from over 100 to under 70 w/o fitness changes.
@@YamatoForevercarbs are sugar. The body converts carbs into sugar.
If you want lower blood sugar, put less sugar into your body.
I can't make it any simpler than that. My A1C went from 12.7 to 5.4 in 2 months by cutting carbs. 3 months later it was 5.0. I am no longer diabetic.
I know everyone wants an excuse to keep eating their cakes, pies, and cinnamon buns... you're trading that for your health. I hope they taste amazing.
Hey i am a 18 yr old girl my weight is 52 kg and body fat percentage is
24.5 and I wanna maintain it and I am a begging I workout and I am interested in pilates and calestenics can u guide me a bit mam please
Starting Weight: 201
Problem: Weight loss plateau
Current Weight: 183.5 lbs
Goal Weight: 155 lbs
Daily Caloric Intake: 1200
Daily Exercise Routine (6 days a week): P90 Workout Program + 4-mile walk (22 days completed, have not missed a single day) (approx. daily burned cal. 500)
Meals: Meals: boneless/skinless grilled chicken breast, veggie salads, high nutrient/protein/fiber fruit recovery shake, baked salmon with paprika, avocado/tomato/red onion/cucumber salads, protein bars, and low calorie-high fiber multi-grain toast.
Vitamins and Supplements: Daily Value Vitamin
Sleep Quality: Excellent (8 hours)
6-Day Weight Loss Results: 0 lbs (still 183.5)
I have been stuck at about 183 for the past 6 days, now what? I am not tired, sleepy, achy, nutrient deprived, weak, or starving; I have not binged or given into any hunger pangs---not even one time. I have remained unbelievably strict in my diet and exercise and tracked/documented everything down to the last calorie and repetition; I put superhuman effort into each and every one of my workouts--I'm literally dripping sweat and on the verge of vomiting after each session; after each workout I walk for approximately 4 miles (both the workout and walking is tracked with a smartwatch). Even after all of this, I cannot seem to drop any more weight. Considering I'm doing everything humanly possible to lose weight, please let me know where exactly I'm going wrong...because keeping my current weight shouldn't be possible at this point.
Realistically, from the food you've described, you're probably eating more than 1200 calories a day. But it's also 6 days and I'd consider that you're also putting on muscle at the same time. Keep it up and regardless of what the scale says you're body fat percentage will lower and you'll notice it.
Happening the same to me 🥲 hoping its just muscle mass but i really wanna see those numbers drop again
@@LiminalThrashsame I been stuck at 183 for 2 months I still have to eat and Sometimes the scale goes to 185. I will not give up I know that I will lose more weight this year and this months I have to keep going and prove people wrong
@@Goals996 yea I think im breaking it through since i read someone comment saying you need to take more protein. So I did and dropped 2 pounds. Hoping it drops again next week
@@LiminalThrash After another week of strict dieting, my metabolic rate finally kicked in again. I hadn't realized, the body goes into a preservation mode when you suddenly begin a calorie-restricted diet--in an attempt to prevent starvation your body will slow metabolic processes. After I researched the subject more thoroughly, I discovered the advantages of water-fasting in these situations. Though a highly effective solution to weight loss plateaus, they can potentially pose serious risks to your health. It's highly recommended that you consult with a doctor before attempting a water fast. I water fasted for 72 hours and it essentially forced the fat-loss process forward again. I'm now down to 168 pounds and feeling pretty great about the results. Don't lose hope and keep pressing forward.
I was getting pretty frustrated earlier this week/last week. I have my diet exercise set up so I _should_ lose between 1/7th-1/4 of a pound per day, but the damn scale was going up for 5 days straight after 3 months of being bang on. Now I am not suggesting people do this, and definitely don't do it regularly, but I had some lasics left over from an infectio Id had that caused a ton of swelling, so I took one to see if I was retaining too much water. Needless to say I was down 7lbs the following day.
I went over my fiod chart again and realized Id gone from 65oz of Green Tea with Stevia per day to 6-12oz of tea/day. Tea is obviously a mild diaretic, so there ya go. I also had not pooped in two days which is very rare for me. Guess I went a bit overboard on the rice or something silly.
So, I was basically getting all pissy because I wasn't, well peeing as often.
Just goes to show yet another reason why you can be doing everything correctly and have the scale spit back a number that you aren't all that happy with.
Yup, fluid balance and digestion can definitely have an impact on the number on the scale. Always worth being aware of that!
There are many factors that can affect your diet results. What types of foods do you mostly consume?
I’m eating 12 to 1300 cal a day which is roughly 5050 kJ. I was losing 2 1/2 kg a week for three weeks now my weight has plateaued at 112kg for four days I’m also a 6 foot 2 22 year-old man I started 121 kg
Throw in a refeed where you’re upping your calories by 500. Do this for a week. Then go back to your calorie deficit (for however long you were doing it). Being in a deficit for so long will put you in a plateau. You might ask, will I gain the weight back? Not necessarily because you might even lose a pound. It’s beneficial to have that one week to not necessarily “reset” the calories, but replenish what was lost to your glycogen stores and energy levels. This helped me a lot to jump start my system and prime it back for dropping weight. Just be aware that the more you lose, your maintenance calories might need to drop an extra 50-100 calories because you are not at the same weight that you started. My coach prescribed this and though I was skeptical at first, it was beneficial at the end if you’re tracking consistently😊
You may be eating too few calories causing starvation hormones to increase causing a slow metabolism. What type of foods do you consume most? Do you have food cravings?
I’ve been stuck at 178 I can’t handle the new deficit it’s a lot smaller than 1700 it’s down to 1500.
It’s rarely about it less and less calories but more about what type of calories you eat
What type of diet do you follow?
I just had a huge "DUH" moment 😅 Gotta keep lowering the calories to stay in deficit if I just lost a bunch of weight 😂😅
Don’t go too low or you will start producing starvation hormones which will slow your metabolism
I keep getting stuck for a week or two and then I drop 8-12 pounds in a week. The plateaus don’t make much sense for me. Yesterday I got in 35 mins of weight lifting, ran up a 2.8km trail with 280meters incline, treadmill 30 min, bike machinec30min , elipitical machine 30 m, tread water for 60 min, and only had 3 rice crackers, some veggies in chicken both, a foot long chicken subway with only mustard (800cal total approx), probably 10 pickles . I’m guessing less then 2000 calories easily, and today I’m up a couple pounds 😅 I’m guessing it’s water weight from a higher sodium consumption yesterday but still annoying to see backtracking. Down from 300 to 234 as of today with a low of 231. May try keto soon, I miss cheese and bacon
Sounds like you need a good cheat day to restart metabolism
Weight fluctuations are normal. Make sure your not consuming too few calories
@@healthyinformation I figured it out, down to 183-188 range now and ran the BMO vancouver Marathon. Getting abs is another barrier though
@@JohnsMotivationalmotives Wow that's great. Congratulations. But yes abs are another barrier. lol
I have been tracking my calories for about a year. Im 156cm and 40kg eating 900calories and gaining weight thats why im scared to eat more becouse i dont want to gain weight is there something i can do to eat more without gaining? I am sedentary and i sleep well and everything else is fine
900 is WAY too low! Go see a registered dietician please
You should see a dietician but if you cant, you should start adding 100 calorías per week till you hit your maintenance calories, btw its normal to gain a little bit of weight in the way since carbs tends to store water, so more calories more carbs more water store, dont be afraid of it.
You are eating too few calories!!! Increase to 1500 per day for at least a week then go down to no fewer that 1000 calories a day. Your body is in starvation mode and you will never lose significantly in that state
Can a cheat day every week reset my Metabolism?
Yes it’s one of several tools that we use with our clients. Keep the cheat down to just one meal a week and not the whole day. What type of diet are you using?
Girl.. I'm pretty sure most people who say they are in pleatue are the ones who eat their Restimg Calories needed... very little...so they are not overeating by accident. Those are the people who try to find out why can't they lose weight
Not sure what you're trying to say here. You won't gain weight by under eating.
@@IvanaChapman yes but they also can't lose w8
I’ve been at 144 for the longest time I am hour glass shaped my hips are really wide but I’m slim up top. My muscle mass is 84% I think it’s why my scale won’t go below 144. I’ll be 143 on a good day by the way.
Also I am 5’2.
Plateaus are caused by several factors the biggest of which is the production of starvation hormones. We can often overcome this by modulating the diet
Should you eat under 1200 calories if your weight loss plateaued with 1200 calories?
This is my question too!! I have been eating 1200cals and sometimes lower but I have been stuck for a few months now.. I lost 10kgs before and now it just doesn't budge
@@melyycat same, very frustrating. I have 15 more pounds to lose. if it was only 5 pounds I wouldn’t feel so frustrated. My body likes being at 143 and im 5’4.
@@melissa3986 oh my! we are pretty similar.. I am 5'2 and (sorry I use kg) is 66kg.. I have been stuck at 66kg for like I don't know 4/5 months now.. maybe I should try stricter diet.. go lower than 1200 haha!!
@@melyycat I would think no lower than 1000 calories a day. Plateaus happen but if you keep at 1000 calories a day of eating plus exercise your body should budge eventually. I lose patience and binge eat at times. Could be my problem. I wish I didn’t love food so much. Good luck to you. I hope you get to your goal weight sooner than later.
@@melissa3986 Thx Melissa! (Psst we have the same name! Haha!) all the best to you too!! We got this!!
Can anyone suggest a good calorie count app
I use myfitnesspal.
So then I need to do 900 cal a day rather than 1100??? This is all so overwhelming. I’m stuck.
I personally never recommend going lower than 1200 calories (for women). It's hard to get the right amount of nutrients below that number. See if your calorie counting is accurate here: ruclips.net/video/CdqBtZEVBAA/видео.html
You'll also want to look at your protein and fibre intake.
I’ve been told to do 1150 cals. I’m boosting with amino acids and effervescent multi vitamins as I’m concerned about nutrient deficiency. 1150 isn’t a lot to work with, so I’m filling up on konjac noodles and zucchini 😢
That’s interesting. Im intermittent fasting, eating probably 500-600 calories a day, working out everyday. I have so much energy. Lost 11 pounds in 13 days when i first started out. Is this wrong? Why do i have so much energy?
I feel ya. I have hashimoto's and i keep hitting plateaus. I feel like some of us are doomed to fail fr. Some of us just can't get that fit without starving ourselves
No!!!! You should never need to give low 1200 calories. Doing so will cause your body to produce starvation hormones and stop your weight loss
How do you know if you're undereating and if it's causing a weight stall or gain?
That generally doesn’t happen. But you can always try eating more and see what the effects are. A planned diet break of 2-3 weeks can be a test.
@@IvanaChapmanBut I thought you just said a body that weighs less will burn fewer calories? So how could under eating (and presumably,) not cause a weight loss stall? In addition, wouldn't this be why you would need to eat a bit more? Please clarify.
I am at peak of my default weight after losing 6KG, can't breakthrough over it. I'm gonna die.
Chan a chat day every week reset and boost my metabolism?
Ok meal a day..excising and stuck for a month I'd say I'm stuck
Hi Ivana, my name is Tyler Schasker and I really appreciate your videos. Your advice has helped me immensely on my trek to becoming stronger. Any new videos/ content foreseen in the near future?
Hi Tyler! So happy to hear that, thanks! 🙂 I've been publishing shorts every week and I'll have another long video coming up this month.
Thank you Mrs. Chapman! I've been working pretty hard on that calorie deficit. I'm up in the Bay Area, California and hike where I can oversee the Apple whatever it's called overlooking the Bay; I can see a couple bridges when I reach the summit. I'll take a picture tomorrow morning and show you. I served as a Marine during the war in Iraq as a combat engineer in Fallujah and Ar Ramadi, crazy times back then.@@IvanaChapman
Wow, yeah, I'm sure it was! Hope things go well on your weight loss journey.
@IvanaChapman I'm one of those crazy wild young spring chickens that takes my shirt off when I workout.
❤❤I am not eating walking not losing weight two months whyyyyy
I think it’s because you’re not eating, when you dont eat, your metabolism slows down. I think that was the case with me I’ve been eating at 1k for a week or two, so increase your calories and move your body and you’ll lose weight
It’s essential that you are following the right program for your chemistry. Once that is known weight management is often easier
I’m already at 1200 I can’t go lower
Make sure that you're actually eating 1200: ruclips.net/video/CdqBtZEVBAA/видео.html
Oh really I'm male age 35 /203 pound start weight eating just 1000 calories per day + exercise no problem we almost there man keep going
Depending on how heavy you are, you cannot lose too much if you are already too slim or at a normal weight already.
My weight is stuck to 90
Good... shouldn't going any lower then 90. 90 is low
Says this lady that looks like she hasn't eaten in a month.. Yeah I'm sure she knows what a calorie deficit is or has a high metabolism or can run 5 miles a day and doesn't care...I wanna see the person that actually has been through the battle not someone that looks like they are in a starvation camp..Oh I do she will say I was 130lbs and needed to get to 115lbs ... lol ... If she even weighs that...
I’ve been stuck for 3 weeks :(
Now??
@@jerrypeter7616 I broke the plateau:)
How did u break
👍👍
@biolayne1 I found this creator. Love the content, you typically focus on negative videos but this small creator should be highlighted