HELP! I’ve hit Weight Plateau

[Dvoiddeckbench]

I have been regularly staying active and manage my Kcal since 16 June. I started with 165/81.9. Today I am at 165/72.6

My weight has been fluctuating between 72.2 - 74kg this past week despite me still continuing my exercises and Kcal of 1500 or less.

I do Z2 - Z3 run everyday for at least 30-40minutes. Since 16 June, I’ve only missed 3runs.

I am doing strength training 2x a week as well, doing progressive weight lifting targeting the whole body.

Can you all teach me how to get out of the plateau please?

 

[vbhelper]

Eat more and ur weight goes up, won’t be in plateau

 

[tootired]

do lap swimming for 2hr few times a week. my colleague weight dropped from 90s to 60s after 3months without really cutting back on his meal.


Read HWZ Forum Rules!

 

[Dvoiddeckbench]

do lap swimming for 2hr few times a week. my colleague weight dropped from 90s to 60s after 3months without really cutting back on his meal.


Read HWZ Forum Rules!

unfortunately I cant swim

 

[Dvoiddeckbench]

Eat more and ur weight goes up, won’t be in plateau

Actually I am deciding whether to do diet break for 1 day and see how it goes after 2 weeks

 

[iamverysmart]

I have been regularly staying active and manage my Kcal since 16 June. I started with 165/81.9. Today I am at 165/72.6

My weight has been fluctuating between 72.2 - 74kg this past week despite me still continuing my exercises and Kcal of 1500 or less.

I do Z2 - Z3 run everyday for at least 30-40minutes. Since 16 June, I’ve only missed 3runs.

I am doing strength training 2x a week as well, doing progressive weight lifting targeting the whole body.

Can you all teach me how to get out of the plateau please?

Within 3 months you drops 10kg liao…

let it plateaus a bit….ok one…..

 

[tootired]

unfortunately I cant swim

then walk in the pool, need a lot of energy to overcome resistance. can do stationary cycling or long walk but energy burn is a lot lesser than swimming or walking in the pool. I don't advise any exercise with impact because the heavy body will injure the kneecap.

next is to cut you food calories further.

I once lost close to 7kg within 2wks by just poor appetite when I was stressed and burnt out.


Read HWZ Forum Rules!

 

[Mecisteus]

What's your body fat % ?

Just cut all the refined carbs.

My height is slightly lower than yours but much lighter. 12% body fat.

 

[RSKeisuke]

I have been regularly staying active and manage my Kcal since 16 June. I started with 165/81.9. Today I am at 165/72.6

My weight has been fluctuating between 72.2 - 74kg this past week despite me still continuing my exercises and Kcal of 1500 or less.

I do Z2 - Z3 run everyday for at least 30-40minutes. Since 16 June, I’ve only missed 3runs.

I am doing strength training 2x a week as well, doing progressive weight lifting targeting the whole body.

Can you all teach me how to get out of the plateau please?

what's your food intake like? as in type of food? carb, fat, hidden fats etc...
how old are you?

 

[Hyruga]

Don't do so much weights training cos muscle weighs heavier than fats.

 

[batuchka]

/me imagines EDMW buibui post
wth bro limbeh can jiak 1500 kcals in a single meal cos operating on a 3500 kcals diet ok!

 

[articland05]

bro need to feel stress
stress can lower ur weight very fast

 

[Dvoiddeckbench]

What's your body fat % ?

Just cut all the refined carbs.

My height is slightly lower than yours but much lighter. 12% body fat.

Caliper measurement from 35% to 29% so far

 

[Dvoiddeckbench]

what's your food intake like? as in type of food? carb, fat, hidden fats etc...
how old are you?

I am 36 with 2 kids.

breakfast daily (10am) - 2 hard boiled egg
Lunch (1230pm) - 1packet of vegetable + 1 source of protein (chicken, pork or fish)
Dinner (8pm due to work end late): 1packet of vegetable + 1 source of protein (chicken, pork or fish)

I have cut out rice totally since 2 weeks ago.

 

[Dvoiddeckbench]

bro need to feel stress
stress can lower ur weight very fast

Already sibei stress at work, thats why my activity intake also increase. Daily step count in aug range between 14-16k

 

[Mecisteus]

I am 36 with 2 kids.

breakfast daily (10am) - 2 hard boiled egg
Lunch (1230pm) - 1packet of vegetable + 1 source of protein (chicken, pork or fish)
Dinner (8pm due to work end late): 1packet of vegetable + 1 source of protein (chicken, pork or fish)

I have cut out rice totally since 2 weeks ago.

Try to be eat dinner earlier. Cut your food portions.

Already sibei stress at work, thats why my activity intake also increase. Daily step count in aug range between 14-16k

Yes, stress can significantly affect your weight, causing either weight gain or weight loss depending on how your body and behaviors react to it.

You can ask AI.

 

[RSKeisuke]

breakfast daily (10am) - 2 hard boiled egg
Lunch (1230pm) - 1packet of vegetable + 1 source of protein (chicken, pork or fish)
Dinner (8pm due to work end late): 1packet of vegetable + 1 source of protein (chicken, pork or fish)

not sure about serving size and if there are heavy sauce or condiments in your food, but it does not seem excessive to me

your source of protein is not deep fried or batter coated?

 

[Dvoiddeckbench]

not sure about serving size and if there are heavy sauce or condiments in your food, but it does not seem excessive to me

your source of protein is not deep fried or batter coated?

Serving size is a small plate with very little sauce or no sauce at all because I dislike it. Even for vegetables, I get my helper to pour away all the oil, rinse it in hot water before giving it to me.

My source of protein is either steam fish, boiled or stew pork or chicken

 

[Dvoiddeckbench]

Try to be eat dinner earlier. Cut your food portions.


Yes, stress can significantly affect your weight, causing either weight gain or weight loss depending on how your body and behaviors react to it.

You can ask AI.

Yea I wanted to try eating early but my job is retail hour thus thats the only time I can eat when I reach home. I am thinking eating heavier for lunch and just forsake dinner altogether

 

[springpig]

Got enough sleep or not?
Enough rest is also equally important.