How can someone overcome a weight loss plateau when stuck at 150 pounds?

Advise
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Hey guys, I’ve hit a weight loss plateau at 150 pounds and I’m not sure how to break through it. I’ve been stuck here for over two months now. Should I amp up my workouts or cut back on my eating? I’m already on a pretty healthy diet and hitting at least 6000 steps a day during the work week. Now that I’m settled, I really want to focus on reaching my weight and toning goals, but I’m not sure what changes to make. Any advice would be awesome. Thanks.

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I find that keeping a food journal and tracking calories really helps me. I believe weight loss is mostly about diet like 80%, with exercise making up the other 20%. You might want to check out a TDEE calculator or a calorie counter app like Lose It! to manage your daily calorie intake.

When you’re toning up, protein is crucial, so aim for a diet that’s rich in it. And remember, reaching your goal takes time. Sometimes we all want quick results, but sustainability is key.

Hope this advice helps! :slight_smile:

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Congratulations on your steady weight loss!

I’m a 42-year-old female, 5 feet tall. When I began my weight loss journey in 2017, I started at around 129 lbs. It took me two years to reach 108 lbs, but then I hit a plateau and struggled to lose more. I was determined to reach 105 lbs, but I didn’t anticipate it would take me another five years to shed those last 3 lbs!

Here are my top three tips:

  1. Increase your daily steps. Personally, adding 4000 extra steps per day burns about 80 calories. While that might not seem like much, it amounts to losing about 1 lb every 45 days if I don’t compensate by eating those extra calories back, which I now do as I’m in maintenance mode.

  2. Incorporate resistance training. This year, I started using 5 lb dumbbells for resistance exercises five days a week, focusing on my arms and back. It made a noticeable difference in toning up—some friends even thought I weighed 100 lbs when they saw me in my workout gear this summer!

  3. Consider tracking your macros to ensure you have enough energy for workouts and to feel satisfied. I resisted doing this for years because I thought it would be too much effort. While it does require dedication, I’ve found the results well worth the effort, so now I track my macros regularly.