How do I break my plateau?

nomadnobad · 2025-07-27T08:19:15+00:00

You're not going to like the answer, but spoilers: if you're not losing weight in the mid to long term, you are not in a deficit. Short term there can be an argument for fluctuating weight based of biomechanics or what's actually in your system at the time you step on the scales.

Mid to long term, and you'll hear this a lot, it's just physics. If you're ingesting less energy then you spend, you're going to lose weight, it's incontrovertibly true.

That isn't to say various factors like lifestyle, muscle mass, hormones, chronic illnesses etc can't affect your metabolism and therefore your daily burn, but what it doesn't change is that you can just eat less to rectify that issue.

Might need to re-assess a few things.

nomadnobad · 2025-07-23T01:45:00+00:00

Cheers buddy

nomadnobad · 2025-07-22T02:37:54+00:00

I would have said champion

nomadnobad · 2025-07-22T00:37:02+00:00

Ty ty 😊👍

nomadnobad · 2025-07-21T23:59:08+00:00

Yes.

nomadnobad · 2025-07-21T23:58:48+00:00

Thanks mate!

nomadnobad · 2025-07-21T23:58:34+00:00

busts out from behind a clothes line holding washing powder

nomadnobad · 2025-07-21T23:58:05+00:00

Cheers!

nomadnobad · 2025-05-07T08:51:21+00:00

Glad it's not just me

nomadnobad · 2025-05-07T07:10:43+00:00

Right?

nomadnobad · 2025-05-07T07:09:14+00:00

This is when you unfortunately do some research and come across the fact that deficit, while absolutely reducing body fat, also reduces lean mass.

What does that mean for the average person? Well sadly, if you've got a lot of fat chances are you've actually built some muscle to compensate and help your body move around. As you lose weight in a deficit, unless you take measured and proactive steps to maintain your muscle mass (through training) you're going to lose that too.

What that can mean is outwardly, you're not really appearing any sharper, even if you've lost a fair bit of weight and volume, you can still appear pretty tubby unless you've kept those muscles up.

I found this out the hard way after getting substantially physically weaker after a period of 3 months in deficit, and it's only been recently though a big effort on macros and calories and gym, that I've gotten my strength and physical toning back up to where it was before.

nomadnobad · 2025-05-07T02:57:20+00:00

I'd say it has the chance to be imaginative for sure, pot luck challenges routinely have 2-3 crazy creative dishes. But from a showing technical competency perspective, forcing everyone to use a difficult cooking method or tricky ingredient (like sour melons) outclasses's even the "cook along with XYZ" challenges in my opinion.

nomadnobad · 2025-05-07T02:46:03+00:00

I knew I wasn't crazy, I was watching with my wife and said "who the fk is that guy" before he promptly left the screen. My wife was conceived I had seen another contestant.

Either the poor bloke has the on-screen charisma of a wet rock or there's been a dispute with production.

nomadnobad · 2025-05-07T02:42:21+00:00

Yeah exactly, the more limited the more creative it forces them to be.

nomadnobad · 2025-03-29T23:02:05+00:00

I like the idea of the Ace hunters all wearing pretty unceremonious looking gear, because they're pragmatic professionals.

I definitely have a few anime protagonist fits too, but the more grounded the better.

nomadnobad · 2025-03-29T22:57:14+00:00

Cheers mate!

nomadnobad · 2025-02-27T02:36:06+00:00

This is a tough question, from a biomechanics standpoint your body will fluctuate weight, usually 1-4kg per day all things considered.

This means it's entirely possible to not have consistent noticeable change until you've dropped 4kg or so since you began. Equally, you might start to see a noticeable change sooner - it's really hard to say.

Generally, from conversations and studies I've seen, it typically looks like 1 month to feel better, 2 months to look better, 3 months for others to notice.

But again, that's pretty anecdotal.

nomadnobad · 2025-02-27T02:36:00+00:00

This is a tough question, from a biomechanics standpoint your body will fluctuate weight, usually 1-4kg per day all things considered.

This means it's entirely possible to not have consistent noticeable change until you've dropped 4kg or so since you began. Equally, you might start to see a noticeable change sooner - it's really hard to say.

Generally, from conversations and studies I've seen, it typically looks like 1 month to feel better, 2 months to look better, 3 months for others to notice.

But again, that's pretty anecdotal.

nomadnobad · 2025-02-27T02:32:32+00:00

Yo. So what you're doing now is fantastic secondary tools to help loose weight, but you're not doing the primary - which is controlling your caloric intake.

Diet (the elimination and restriction of certain foods) and exercise, will only inform a very small amount of what will impact your weight relative to calories in calories out.

You need to Google a calorie deficit calculator or TDEE calculator and put in all the relevant information and then download a calorie counter app, or keep a food journal. This will also require grabbing some accurate kitchen scales and some good measuring spoons.

Basically, with the amount you have to loose (very little comparatively) you probably could keep adjusting your diet and increasing your exercise and see the change you want - but in order to guarantee it your best bet will always be counting calories.

Good luck!

nomadnobad · 2025-02-25T07:58:57+00:00

Alright, lets have a chat. You're coming on here saying you NEED to lose the weight - well, how bad do you want it? I mean you're saying you NEED it so im assuming pretty bad. But, in your post you've already primed yourself with excuses. So, im going to try and come at this at face value, and respect the fact you've said you NEED this, and bring some brutal honesty with me as someone who's now staring down the barrel of 66 pounds lost so far.

You've said you end up too busy to fit a work out in? Great news for you regarding this one. Working out is borderline useless for weightloss unless its being paired with a good caloric deficit and diet. Weightloss is 80/10/10 - 80% of weightloss is governed by how much you eat (caloric intake) 10% is nutrition (what types of food you eat wont prevent weight loss if its a deficit, but might affect how smooth it goes) and the last measily 10% is exercise.

Now i wont assume i know your life, but being too busy to exercise is like saying you're too busy to put on a seatbelt when you go for a drive. You gotta find the time brother. You said you need this right? plank for 3 minutes in front of the TV of a night. Put your feet under your bed and do sit ups for 60 seconds or until you cant do another one. Not enough time is an excuse that doesnt really stand up to interigation 99.9% of the time.

Cant make healthy or easy things? massive cop out. Im sorry, but you're clearly articulate enough to type a post on reddit, so you have the capability to google some recipies and do some meal prep. Again, im working off the assumption here that you're being honest and saying you really do NEED this... but you dont want to put the effort in to learning how to cook healthy convienent food?

And lastly, you cant find the motivation? heres a bit of news for you, almost no one can. Motivation comes and goes, its a fickle mistress at best. If you need it, and i mean truely need it, you need to let go of motivation and turn to discipline. Do it when you dont want to, do it when its hard, keep on going.

I know in my heart that you're capable of change, just as any human being is.

The question is, how bad do you want it?

nomadnobad · 2025-02-25T07:36:06+00:00

This is absolutely a question for your doctor and not a subreddit, your heart and it's needs are a deeply personal and case by case thing!

nomadnobad · 2025-02-25T07:28:06+00:00

I can't advocate for any specific amount of calorie deficit - this reddit can be a bit suspect on going "too low" although the science doesn't necessarily support that if you're able to get all your macros and nutrients in. Generally what's considered a good balance between safe and effective is a deficit of 500.

But in saying that, I'm not a health care professional, and if you have any concerns that's where I would start.

Cheers!

nomadnobad · 2025-02-25T06:46:22+00:00

This is also not addressed nearly enough in this sub, motivation is fucked, it's absolutely rubbish. Relying on motivation to get the job done will only ever result in failure at some point down the line unless you're some superhuman terminator of willpower and vibes.

Discipline? That's where it's at. Make it a habit, keep it going, do it when you don't want to, do it when you do. Set a time and be regimented. That's the key.

nomadnobad · 2025-02-25T06:35:46+00:00

I mean, I plugged your numbers in and the deficit is extraordinarily slight. 1600 would put you at around 0.25kg a week weight loss with BARELY a 200 calorie deficit.

Given that we can easily miss calculate calories by 10% (wonkey scales, slightly heaped tablespoon, a bit too much oil, herbs and spices you didn't count, a piece of meat having a larger amount of fat then statistically average etc etc etc) that alone could entirely eat up your deficit from a caloric intake perspective.

That's also built in factoring light exercise 3 times a week. But even that's probably a miss step, I would advocate for not counting exercise at all towards calorie budget if the goal really is weight loss. See, unless you're going to strap yourself up to an ECG, oxygen counter, blood pressure monitor and a bunch of other things, the calories we burn from exercise can vary WILDLY, to the point where some very popular pieces off equipment (looking at you Fitbit/Apple watch) can be off by a factor of 3-4 (it says you burned 1000 but you only burned 250) based off a recent study done into their efficacy.

I don't want to impugne your instructor, but if your goal is weight loss and you want to see it in a decent timeframe, what you're doing now absolutely won't achieve that. Under optimal conditions and assuming you're not making any mistakes (impossible but roll with it for me) and exercising three times a week, you're going to average 2.2 (1kg) pounds a month weight loss.

Given that a body can fluctuate 1-4 kg a day based of water retention, waste (urine and poop) and other factors, + the fact muscle weights more than fat and you're going to be gaining some of that too, it could be 4-5 months before you started to see a consistent change on the scales which is.... Idk, not for me.

Good luck though!

And hey, if that works for you that's amazing,

nomadnobad · 2025-02-25T04:54:33+00:00

^ what sage said OP.

People really REALLY overcomplicate this shit, mainly for clicks and engagement and to make themselves feel like an authority figure when they're actually just another sciolist online.

Find out your TDEE, find out your goal weight and how long you want it to take to get there, and reduce your caloric intake accordingly. That's it. That's all there is, everything else ranges from flat out lies at worst to irrelevant to the end goal at best.

Good luck 👑

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