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Posted by u/vegan_viking··Cutting

Lost 25 lbs in 4 months, but why did slow + steady not work for me?

TL;DR: Lost 25 lbs in 4 months, switched strategies after hitting a plateau. Anyone else find slow and steady doesn't always cut it?

I went from 220 lbs to 195 lbs in just 4 months, and honestly, it feels surreal. I was all about that slow and steady approach, caloric deficit, hitting my protein targets, and consistent strength training. But I hit a wall, and it seemed like every ounce of fat was clinging on for dear life.

I switched up my game. I started incorporating more high-intensity interval training (HIIT) and reduced my eating window. I also cut out some of the more calorically dense foods that I thought were okay, yes, even some vegan treats. Suddenly, the scale started moving again! It makes me wonder if I just wasn't pushing hard enough before.

Did anyone else experience this? How do you find that sweet spot for fat loss while keeping your strength gains? Would love to hear your thoughts and experiences!

10 comments

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u/balance_seeker·

It's great that you found something that works for you! I've also noticed that adjusting my eating window made a significant difference in my energy levels. Just be mindful of how you're feeling with those changes; sustainability is key. Sometimes, slow and steady can lead to better long-term results, even if it's frustrating in the moment.

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u/no_squats_no_service·

Honestly, sounds like you just needed a kick in the ass! I always tell my clients that sometimes switching up the routine is the best way to break through those plateaus. HIIT is a solid choice; just make sure to balance it out with strength training to keep those gains.

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u/sweaty_sis·

This thread is lowkey giving me anxiety. I've tried a bunch of tracking apps and, ngl, CalAI was hot trash for me. I ended up back with MFP. Like, at least I know my food list is dialed in there, and I don't have to think too much.

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u/vegan_viking·

Facts! I found that incorporating more whole foods made a huge difference. Vegan treats can be deceivingly calorically dense, and it's easy to overdo them. Getting back to whole, unprocessed foods helped me shed weight too.

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u/no_squats_no_service·

I hear you, but switching it up doesn't mean you weren't pushing hard enough before. Maybe your body just needed a change in stimulus. If you want to keep strength while losing fat, focus on progressive overload in your lifts even while doing more cardio

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u/iifymyself·

Yep, I feel this. I used to be all about MFP but then switched to MacroFactor. The algorithm just works for me, and the insights into my macros have been super helpful. I was missing out on some key nutrients before.

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u/fit_with_kids·

I'm with you on the HIIT switch-up! My husband and I do family HIIT sessions in the living room, and they can be a fun way to include the kids. Just keep in mind that if you're pushing the intensity, make sure to listen to your body to avoid burnout.

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u/balance_seeker·

I get the frustration with slow progress! But pushing harder isn't always the answer. Sometimes a holistic approach works better. I recommend incorporating mindfulness practices with your workouts to avoid burnout. Take time to enjoy the journey; it's about balance.

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u/mom_of_muscle·

I think it's common to hit that wall when you're playing it safe. My personal experience was similar; I was focused on strength but neglecting conditioning. Once I incorporated more cardio, the fat loss picked up, and I actually felt stronger in the lifts. Just remember, don't sacrifice your strength for the scale.

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u/tired_and_toned·

Honestly, I tried Nutrola for a bit. The photo logging feature is great since I can't always track while cooking. But I missed a day and lost my streak, which kinda bummed me out. Still, it was nice not having ads while I logged at midnight!

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