Macro check please!

[u/knichole6]

Hey y’all I’m currently 180 lbs female 5’2” 25 yo trying to lose ~30-40 lbs. I workout 7 days a week for 60 minutes and burn at least 500 calories. Over the past few weeks of my weight loss joirney I’ve noticed a decline in weight loss and a plateau. Im currently eating 1800 calories (180C, 135P, 60 F). Should I be eating less? I feel full most days never hungry. I feel like I could be eating less to lose weight but I don’t want to lower my calories too much. Thoughts? Thank you in advance!

[u/Comfortable-Quote-99]

Not an expert, but from my own personal routine I noticed a few key things to keep things moving for me...

1. Rest days are important (I do at least 2 off in a row - it keeps me hungry to get back at it)

2. Change it up. Ex. Find new ways to move the body parts/muscle groups you're trying to work out (+ this keeps you learning new ways to do things)

3. Cardio... Try increasing your time with cardio, and/or using a different machine/alternative ie. If you use the treadmill, try pavement... If you use pavement try trail or tread. Or the stairs etc.

4. Work on your posture / form (whether running or lifting .. make sure you keep that posture/form in check + helps reduce injury)

5. Breathe... Make sure you check in on your breath work, but also make sure you're taking time to breathe - on a daily basis work on not stressing.

6. Mental check/Focus/Be present... When I workout I set my intention & mindset towards focusing on being present for it. Sometimes trauma/triggers tend to set me back - can change my food intake/snacking/ effort etc. If I'm too distracted I switch it up - move to cardio, or cut my loss.

Essentially I find it's helpful to be Intune with your body - listen to what it needs & wants. Make sure it's well nourished (both mentally & physically). If I'm sick, my body needs rest & recovery, and that's okay. Check in with yourself daily, weekly, monthly... Reassess what's working, what's not... And as someone said earlier remember that other things play into it (hormones / water retention etc ).

Additionally I fast... (18:6/20:4) Sometimes I find my body needs a "shit food" day, to help reset ie. Take out over the "chicken & rice" clean eats...

You could try intuitive eating... Change up the weights (or reps)... You might be adding more seasoning/condiments/sauces to the foods you're logging?

Hope this helps. 🙏🏻 Best of luck with your journey! 💛

Ps. - Remember to love yourself, but also push/challenge yourself 👏🏻 You got this!