Help with weight loss plateu?

[thanialvarado]

I am 23 years old and weight 162. 12 weeks ago I hired a personal trainer to help me lose weight. My goal is to be around 125 lbs since I was that weight in high school and I felt healthy then. Anyways I have been working out with 100% commitment for 12 weeks and I have not lost any weight. Today I weighed in at 162.5. Throughout this journey I did fluctuate from 162 to 159 but thats it. My starting macros were 1900 cals with high protein with 4 days of 30 min or 200 calories burned in cardio. After 2 weeks of stalled weight he lowered my macros to 1700 and increased the amount of calories burned in cardio sessions to 300 4 times a week. I was still seeing a plateu after a few more weeks so around week 9 he changed my macros to 1600 and increased my cardio to 5 times a week. 2 cardio sessions of 45 mins or 400 calories burned and 3 sessions of 300 calories burned. I took before and after pictures and I do see SOME changes but I'm just worried its too little of a change. Am I doing something wrong? I feel like for 12 weeks of full commitment I should have lost at least 1 LB. My diet is for the most part healthy. I do eat processed foods sometimes but always make sure I meet my macros correctly. Any suggestions? I just feel like I didn't make enough progress or that something is wrong or that I am doing something wrong. Any advice is welcome

[I3uilt]

Dude did you post this in every sub forum? I already responded to this in workout programs.

Get honest with yourself and realize you aren't tracking accurately. You can't outtrain diet.

[happyman255]

either cut back on the calories or up the cardio. instead of 30 minutes 4 days a week do 1 hour 4-5 days a week.

[rleatfitness]

Has your trainer ever taken measurements such as hip and waist measurements? or tested your bodyfat? from experience sometimes people remain the same weight but have actually dropped body fat. Also cardio 5x a week is too much in my opinion, I'd look at adjusting your calorie intake. Another factor to consider is how active are you throughout the day?

[thanialvarado]

Im honestly not very active during the day. I am a more than full time college student so I sit alot. What cardio would you reccommend?

[Rotoman3]

For a college student without much time, sprints are perfect for you. Sprints are also way better for your body to lose wait since it is a form of hiit training. Take 10-15 minutes 2-3x a week and sprint 90% for 100m and walk back. Do this around 10x allowing yourself time to rest. Best of luck!

[rleatfitness]

Im honestly not very active during the day. I am a more than full time college student so I sit alot. What cardio would you reccommend?

Try increasing your daily activity where possible, with cardio make sure its HIIT based and it can be done for as little as 15 minutes.

[Tommy W.]

A female at your height and activity will see decent fatloss at 1,400 TRUE calories. That's 9,800 a week. Down to 1,200 when you plateau for 3 weeks.