Bog Roll ::

It's Not Magic, It's Work!

13 Aug 2015

Weight Plateau

After nearly 22 weeks of continuous and even weight loss I've hit my weigh plateau and not changed my weight for over three weeks now.

There are three basic reasons for this:

  1. My energy intake now equals my energy use. As you lose weight your total metabolic demand falls, so the deliberate energy deficit gradually shrinks to nothing. This is normal.
  2. Calorie creep, over time it's easy to add a little extra to your diet, which means the energy deficit isn't as big as it should be. This is common.
  3. Laziness creep, over time it's easy to slow down and not stick to the exercise plan. This is also common.

The closer you are to your target weight the more likely, and the easier it is to give and stay put. In my case all three are probably happening, my BMR has probably fallen by 168 kcal / 702 kj, which is 400 g of milk or 30 g of almonds - which isn't much but if you eat a few extra nuts or an extra glass of milk, it adds up...

To correct this, I've made sure I don't eat too many nuts (they are good for me in moderation) and I've cut down on the milk in my porridge, substituting water. I've also trimmed my bread, as good though it is, wheat has ~ 360 kcal per 100 g. I'll also try to push harder on the bike and walk faster...

I'm currently stuck under 74 kg, with about 8 kg to go...