Plateau after 9 weeks of consistent weight loss?
First I wanted to give a shout out to everyone in this forum. I just recently joined but have been reading different peoples' stories for the last month and it has only inspired me more to adapt 4HB as more of a way of life vs. a temporary lifestyle change to lose weight.
My chart is in my profile picture, but just to summarize, I am 6' 3'', began SCD in January of 2012 when I finally decided to take action against my fears of continuing to gain weight. I came to college weighing around 230 pounds, and 3.5 years later I was a staggering 257 with no end in sight.
SCD, pAGG, ice showers, weight lifting 0-2 times a week, and scheduling cheat days each week has helped me consistently lose weight week in and week out this year without going insane. 2 weeks ago I broke 220 for the first time since 2006. Also have gone from 164 total inches to 142 over this time and dropped 1 almost 2 pants sizes.
My issue now is that since I first broke 220 two weeks ago, my body weight has followed the exact same pattern for the last two weeks and I haven't been able to hit a new low for my weight or seen any changes in total inches. After I weigh in at 220 or 219 on cheat day, I'll see my weight spike to 227-228 post cheat day (not surprising) and a gradual decline throughout the week back to 219-221 area, but nothing lower.
I realize that temporary plateaus can happen in SCD, but wasn't sure if I should consider switching to Last Mile or make any modifications to my routine to break the plateau. I have been making sure to eat breakfast of 3 eggs and 3 pieces of turkey bacon within 30 minutes of waking up, sticking to pAGG, and cold showers.
Is there any reason this plateau might be happening? On a positive note, I weighed in at 219.4 this morning, and my cheat day is tomorrow so if I stay strong today I could possibly break 219 in the AM, but not sure.
Thank you all for your help and please let me know if you need any more details about my SCD, exercise routine, etc.
The Best Answer
Firstly, give yourself a big pat on the back for breaking 220lbs and losing so many inches and pant sizes
Secondly, give yourself a break. Weight loss is not a linear progression. You're doing fine.
Without seeing your eating and exercise regime it's hard to provide specific advice. In general, I would look at your protein and carb intake. Are you getting enough protein? I aim for 1-1.25grams per lean body mass. Aim to keep your carbs to under 100 grams.
Other factors can be stress (too much) or sleep (too little).
You can also see if moving to a 8-10day SCD cycle between Cheat Days gets you through the plateau. Also at this point, you could also consider moderating your Cheat Days so they're not all full-out binges. Many folks do 3 moderate Cheat Days and 1 full-blown cheat day a month.
Post your eating plan when you have a moment and maybe we can help your off this plateau.
It could be any number of things - stress, change in sleep patterns, water intake. I've had some impressive stalls on this diet since last august but always have worked past them. Sometimes I add more beans. Sometimes I stop having beans at all. Sometimes I up my calories for a few days. Sometimes I increase the cheat cycle to every 8-10 days instead of 7 days. Sometimes little tweaks seem to break things loose again for no good reason, so I experiment.
Tim was on a podcast that I listen to, that's how I found out about all of this. There isn't a huge volume of extra stuff on there beyond the 4HB but he does talk about a very typical stall that people hit after 9-10 weeks regardless of doing things exactly right. In cases that he has coached he likes to get people to diet for the first 10 weeks then introduce exercise to help minimize that stall.
It's a good listen regardless, I can't actually dig up the link but if you search the Itunes store for ""Tim Ferriss Nerdist" it bring's it right up.
Are you weighing consistently in the mornings or is it later through the day?
Jake and Arctic hit everything else, double check your intake on enough protien and limiting carbs and some small tweaks will likely be able to get you through.
Congrats on things thus far, depending on where your goals are, your either close or just past half way to what is very achieveable! I'm very much in the same boat, mid to late 20's peaked at 240 from poor lifestyle and am finally back on track.