Hello, I am 36M, 5'11 (180cm).
SW: 90kg, 6-Oct-2023
GW: 75kg
CW: 83kg, 28-Jan-2024
I am mostly sedentary (4000 steps a day), so TDEE comes to around 2300-2400kcal. Diet has been around 1700 kcal daily on average, all food weighed and logged properly (every single day except for 2-3 days). I don't drink, I don't eat outside.
https://www.imgpaste.net/image/SXKP7m
This image has my daily weight fluctuations. The slope is the goal speed of weight loss. From Oct to 9-Jan, the weight loss has been more or less expected, based on around 600kcal of caloric deficit daily. Any stalls have been temporary.
However, I have been in a plateau since 9-Jan (weight has not budged below 83 on any day, would have expected 81.5-82 kg by now). My intake has absolutely not changed. My diet itself is basically the same as before. My calorie expenditure has not changed. I have Hashimoto's hypothyroidism and funnily enough, while I was losing weight my TSH was in the 6-9 range (hypothyroid) and in January it has been in the 0.3-1 range since I increased dose. I would have expected weightloss speed to increase.
The BMR reduction based on the weight loss isn't more than 100kcal, so even with a similar intake as before, I am in a continued deficit. In fact, you can see that the speed of weight loss has reduced a bit in December, after the first few kilos of loss, but i am definitely still in a 400-500kcal deficit daily on average.
So what explains the current plateau? Should I ignore it, or make some changes? Is it just water retention or food in my gut masking the weight loss?
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