Jurnal Rhidemption, 02 Jul 24

Morning... I saw you were asking for a little help. I went back through your food diary. You've been doing a lot better tracking the last 12 days. That is very crucial in long term successful weight loss. I saw your protein is kind of all over the place. As low as 60 grams then recently up to 168. With the listed goal weight of 200 lbs. You really want to be a gram per lb of desired weight. So 200 grams of protein a day would keep you fuller longer. While also helping in building more lean muscle. Back to your plateau... if you're truly in a deficit each day more times than not. There should be no plateau at your current weight. A great way of knowing for sure you're in a deficit is to measure literally everything you put into your mouth. Lastly I found that your sodium is extremely high on certain days. The recommended amount is like 2500 mgs a day I believe. I saw some numbers like 5200, 6000... here were some low days as well. The reason I bring this up because too much sodium/salt will make you body hold onto more water. So that could be why it looks like you're plateauing. If 3 or 4 times a week your sodium is double or more than that. The scale is going to constantly let you know. Ultimately stay active cut out chips, soda, ice cream, fries. All of that stuff will just slow you down in getting to where you want to be. Now once you're closer to your goal weight then you can have them in moderation. Which is what I do now... after losing 131 lbs. It takes time and consistency. Don't put a timetable on it! Just stay the course and your future self will thank you. 

Water retention from eating too much salt can be harmful to your heart, making it harder for your heart to pump blood and increasing your blood pressure. This can strain your heart and kidneys. People with heart failure, kidney damage, or cirrhosis of the liver may benefit from eating less salt. To lose water weight, you can try replacing sodium-rich foods with lower sodium options. Some foods that are high in sodium include bacon, cookies, donuts, ham, lunch meat, crackers, chips, canned vegetables and soups, fast food, and soft drinks.  

Thank you so much, I never even thought about my sodium intake, I'll definitely be more mindful! @Joe Not Exotic 

Remember weight fluctuations are probably water weight. Maybe try ratios of 40/40/20 meaning protein/carbs/fat Take your calorie goal and multiply x.4= then divide by 4 give you gram of protein, then same for carbs the rest is your fat grams.