Female Weight Loss Plateau


Hello there. I'm a 5'6" 153 pound woman with 30% body fat.

I gave birth to my first child a little over five months ago. Since she was born, I have lost all of my baby weight plus seven pounds. I now find myself stuck at 153 pounds and not nearly as tone as I once was.

I started doing at home workouts. I do at least 30 minutes of cardio at least four times a week with some ab work and stretching on the weekends.

 I have cut sugars and bad carbs completely out of my diet and replaced them with high protein and high fiber foods.

I am still stuck! I am only 24 years old. Six years ago I was 120 pounds and in perfect shape with minimal effort. What do i need to do?


Matt Hines, ACSM-HFS

Matt Hines Online Personal Training

It Sounds like You are Doing a Lot of the Right Things Already

I would definitely stick with the cardio as often as possible.  Remember, your body will adapt to any continuous form of activity and in turn you will be exerting less energy and burning fewer calories.

So, to ensure that you are burning calories as efficiently as possible, I would make sure you are either switching up the types of cardio you are doing every so often, or make sure you are increasing the intensity appropriately. 

Also, I would recommend adding some resistance training to your routine. The benefit of resistance training is twofold.

First, it will facilitate muscular development and allow you to achieve a more "toned" look. Also, as your muscles develop your metabolism will increase, allowing you to burn more calories throughout the day. 

Since your goal is to tone, make sure you are performing 12 or more repetitions of each exercise.

Continue to stick with the high protein, higher fiber foods. Also, make sure you are also getting your healthy fats in as well.

If you are not tracking calories or macros, you may want to at least get a general idea of what you are taking in on a typical day.

This will allow you to manipulate your intake so that your body stays in fat burn mode. Hope this helps. Keep working hard and best of luck to you!

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