ella !'s Journal, 05 Jun 24

You may be in a too large of a calorie deficit and your body has gone into survival mode. Aim for maximum 200 calories less than maintenance intake and make sure you're eating enough protein, especially if you're working out often. Aim for 1.5 to 2g per kilo of your goal weight. Drink lots of water 2.5 to 3 litres per day this can aid in detoxing from your workouts. However, plateaus will happen and if you're doing everything well, weight loss will come again. Above all just be consistent and keep going. 

Okay, thank you for the advice! 

Change things up. Do something different in eating and exercise.  

Survival mode isn’t really a thing, although it’s a persistent story! While it’s true that metabolism will adapt downward slightly while in a deficit, its impact is far less than we would like to believe. As for your plateau, there could be a few things at play. -have you been weighing and tracking everything you consume to ensure accuracy? -has your sleep and stress been consistent, or have they gotten worse? Do you exercise regularly? If so, are you incorporating resistance training? If all that is good, then I would reduce calories by about 100 for a week or two. If you’re still stuck, reduce another 100 for a couple of weeks. Slow and steady seems to be the most effective speed for sustainability in my opinion. Best of luck! 

Instead of focusing on how much time you spend at the gym, focus on how much you're actually burning. At my second plateau, I realized I was gradually burning less at the gym, and ultimately burning more when walking outside or working out at home but still gradually less than usual. Things I did to break my plateaux (in that relative order): - Increased step count from 6000 to 10000 a day - Focus on cardio (at first) - Actually note every calorie intake (including liquid and everything I nibble on) - Track calories instead of time (I aim to burn 1000 calories a day (I workout or at the very least move everyday)) - Replaced the gym with home workouts (look up Brian Syuki on YT) - Replace the bus with walking whenever I can - Allow one cheat day a week (one day where I just have to burn at least 500 calories and one day where I don't have to count the calories too much/explicitly but still gotta be careful ) 

When it happened to me I started focusing on carbs as well as calories. Cutting carbs got me losing again. Also ramped up the cycling. Maybe add a more cardio to the workout. Good luck! 

maybe you are building muscle... so the scale doesn't see the difference but your leaner? 

Thanks for all the advice! I'm going to continue doing what I've been doing for maybe another week or 2 and if nothing changes I'll see what u can do. Thank you!  

Change it up. Your body is adapting to your routine. The other comments are good advice. I find when I plateau, I change my exercise routine & eating pattern. I know it sounds scary but increase your good fat intake for a couple of days too. You may gain a bit of weight but it kick starts your metabolism again