Hi..I am 5’2″ female. Have been on a diet n have been exercising for almost 6 months now. I lost 14 KGS during this time and now weigh 70 KGS. I eat around 1200-1300 calories and work out 6 days a week (3 days cardio and 3 days weight training) for45-60 mins. I had plateaued some time back, so I cut calories further and moved to intervals in my cardio sessions. I lost another 3 KGS after that but I have stagnated again..if I cut calories further I’ll go below 1200. I am already doing intervals in cardio. My weight training sessions are also intense. I have a trainer with whom I do squats, dead lifts, lunges/leg press, bench press etc. I have whey protein twice everyday. What more can I do to break the weight loss plateau… i’m stuck.. please help
I second yhe refeed option. You may also want to start slowly working your calories back up to a higher number via reverse dieting to avoid fat gain in the process. If you juat jump your calories straight from where they are at, you risk gaining fat back and losing some of your progress. However, it sounds like you have been dieting long enough to slow your metabolism down quite a bit, and may benefit from a slow reverse diet so that you can build your caloric maintenance back up, and then begin cutting calories from a revised higher calorie intake at a later date.
Keep on mind that for the general population, its best to not go more than 3-4 months in a caloric defecit before temporaruly returning to maintenance to allow your body a break and avoid too much metabolic stress.
I would also keep your trainer in the loop with what you are doing, so that their plans for you will align with what you are doing on your own and you will be able to reach your goals in an efficient and effective manner!
Hope this was helpful!