Expert Q&A

225lbs 5’10, is it possible for me to lose weight starting at 2200 calories a day during the weight loss plateau phase

Understanding Your Starting Point: 225 lbs at 5'10"

At 5'10" and 225 pounds, your body mass index sits around 32, placing you in the obese category. This starting weight often means your maintenance calories hover between 2600-2900 daily depending on age, activity, and muscle mass. Starting weight loss at 2200 calories creates a moderate deficit of 400-700 calories per day. Yes, it is entirely possible to lose weight at this intake, even during a weight loss plateau, but success depends on execution and adjustments.

Many in their mid-40s to mid-50s face the same challenge you describe: hormonal shifts from perimenopause or andropause slow metabolism by up to 200 calories daily. Previous diet failures often stem from overly aggressive cuts that trigger metabolic slowdown. My approach in The CFP Method emphasizes starting at a sustainable deficit like 2200 to avoid this rebound effect.

Navigating the Plateau Phase Effectively

Plateaus occur when your body adapts to consistent intake, reducing energy expenditure through metabolic adaptation. At 2200 calories, aim for 1-2 pounds lost weekly initially. Track weekly averages rather than daily weights since water retention from joint stress or blood pressure medications can mask progress.

Incorporate movement that respects joint pain. Walking 20-30 minutes daily after meals improves insulin sensitivity crucial for those managing diabetes. Strength training twice weekly using bodyweight or light bands preserves muscle, which burns 6-10 calories per pound daily at rest. This counters the hormonal changes making fat loss harder after 45.

Optimizing 2200 Calories for Real Results

Focus on protein at 140-160 grams daily (about 25-30% of calories) to stay full and protect muscle. Fill the rest with fiber-rich vegetables, healthy fats, and controlled complex carbs. A sample day: eggs with spinach and avocado for breakfast, grilled chicken salad for lunch, salmon with broccoli and sweet potato for dinner, plus Greek yogurt as a snack. This keeps blood sugar stable without complicated meal plans.

If progress stalls for 3-4 weeks, reduce by 200 calories or add 10-minute daily walks rather than slashing intake drastically. Insurance barriers and time constraints make this moderate approach ideal—no gym membership required. Consistency beats perfection; even 80% adherence yields 20-30 pounds lost in 4-6 months.

Breaking Through with the CFP Mindset

The key is viewing 2200 calories as a starting point, not a life sentence. In The CFP Method, we layer in habit stacking: one small change weekly like prepping protein first. This builds confidence after years of failed diets. Monitor non-scale victories like easier blood pressure management or less joint discomfort after 10-15 pounds lost. If overwhelmed by conflicting advice, remember sustainable loss happens between 0.5-1% of body weight weekly. At your size, that's 1-2 pounds—perfectly achievable at 2200 calories with smart tweaks.

💬 What the Community Says

The community shows cautious optimism about starting at 2200 calories from 225 lbs, with many in the 45-55 age group reporting initial success of 1-1.5 lbs per week before hitting plateaus. Most practitioners find moderate deficits more sustainable than drastic cuts, especially with joint pain and hormonal issues. A common debate centers on whether to drop to 1800-2000 calories immediately or add movement first—many share stories of metabolic adaptation after past yo-yo dieting. Beginners managing diabetes often praise higher-protein versions of this calorie level for blood sugar control. A vocal minority notes insurance limitations pushed them toward self-guided plans like CFP, though some express frustration at slow progress around the 200 lb mark. Lived experiences highlight tracking weekly averages over daily weigh-ins as a game-changer for those embarrassed about their starting weight.
Cite this answer
Clark, R. (2026). 225lbs 5’10, is it possible for me to lose weight starting at 2200 calories a da. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/225lbs-5-10-is-it-possible-for-me-to-lose-weight-starting-at-2200-calories-a-day-during-the-weight-loss-plateau-phase
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ Thoughts about these together during the weight loss plateau phase specifically for women over 40? ▸ How I cured my bad breath. Especially helpful for people with sinus issues: what to track and how to measure progress: what to track and how to measure progress? ▸ What is Adiponectin? How does it affect my weight loss journey? What can I do to naturally increase it? Help please. ▸ When Someone Paid by Credit Card, We Had to Drag Out This — what most people get wrong about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide on a low-carb or ketogenic diet? ▸ Has anyone stopped HRT and then restarted it for people with insulin resistance — what certified coaches recommend? 📖 Metabolic Reset — The process of retraining your body to utilize stored fat for fuel and regulating hunger hormones so you can maintain yo… ▸ Why does keto hurt my stomach 😞 for people with insulin resistance and its effect on metabolism and insulin levels? ▸ Safest type of fiber: what to track and how to measure progress for those with hypothyroidism or Hashimoto’s? ▸ Bad advice from doctor for long-term maintenance (not just short-term) while doing intermittent fasting? ▸ For those who had lifelong obesity, when did the novelty of being at your goal weight wear off for long-term maintenance (not just short-term) — what certified coaches recommend? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Leftover semaglutide in vial - is the dose less strong during the weight loss plateau phase? ▸ Why is my face more bulky and blocky on a ketogenic diet — how a functional medicine approach differs — what the research actually says? ▸ Why are peptides suddenly everywhere in 2026 when most of them have been around for 20 or 30 years — what do certified weight loss coaches recommend during the weight loss plateau phase? 📖 The Clark Protocol — Our evidence-based framework that combines clinical nurse practitioner expertise with personal experience to solve the o… ▸ What made you start carnivore and how it connects to gut health and inflammation? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances: best practices and common mistakes to avoid? ▸ Anyone here have any experience with SIBO and Keto for people with insulin resistance for those with hypothyroidism or Hashimoto’s? ▸ Why are peptides suddenly everywhere in 2026 when most of them have been around for 20 or 30 years — what do certified weight loss coaches recommend for those with hypothyroidism or Hashimoto’s? 📖 Maintenance Phase — The final 28 days of our 70-day cycle where we stabilize the new weight and solidify the metabolic habits that prevent f… ▸ Has anyone stopped HRT and then restarted it for people with insulin resistance and how it connects to gut health and inflammation? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months when you have PCOS or hormonal imbalances? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances and its effect on metabolism and insulin levels? 📖 Bio-Individuality — The understanding that every patient’s metabolic journey is unique, requiring a personalized approach to dosing and diet… ▸ Refreshing Summer snack ideas during the weight loss plateau phase when you have PCOS or hormonal imbalances? ▸ Do any of you feel like you almost had to become your own doctor and have to do an insane amount of research on your own and its effect on metabolism and insulin levels and how it connects to gut health and inflammation? ▸ My stomach is killing me, any advice — what most people get wrong about this — what certified coaches recommend? ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide — what certified coaches recommend? ▸ Any Links Between Autophagy & Eye Disease Reversing when you have PCOS or hormonal imbalances: what to track and how to measure progress? ▸ How does has anyone reversed insulin resistance without medication on a GLP-1 drug and how it connects to gut health and inflammation? 📖 Metabolic Stall — A plateau in weight loss often caused by hidden inflammation or hormonal adaptation, which we break using our specific 7… ▸ Anyone here have any experience with SIBO and Keto for people with insulin resistance during the weight loss plateau phase? ▸ Anyone here have any experience with SIBO and Keto for people with insulin resistance for long-term maintenance (not just short-term)? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Frustrated with lack of progress. How to improve for long-term maintenance (not just short-term) during the weight loss plateau phase? ▸ What's your pre-show drug of choice these days and its effect on metabolism and insulin levels and its effect on metabolism and insulin levels? ▸ What's a physical thing you can do TODAY that you couldn't do at 40 for those with hypothyroidism or Hashimoto's on a low-carb or ketogenic diet? ▸ Why is my face more bulky and blocky on a ketogenic diet — how a functional medicine approach differs during the weight loss plateau phase? ▸ How long does each autophagy last be considered effective — what the research actually says? 📖 Inflammatory Markers — Clinical indicators like CRP that we monitor to ensure the body is moving from a state of disease to a state of vibrant … ▸ How good is it if I still drink (sugar free) soda for those with hypothyroidism or Hashimoto's if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm and the role of cortisol and stress hormones while doing intermittent fasting? ▸ “You shouldn’t feel anything” while doing intermittent fasting specifically for women over 40? ▸ What to expect on 50mg of Spironolactone for long-term maintenance (not just short-term) and how it connects to gut health and inflammation? ▸ Has anyone with loose skin tried water fasting for long periods of time? and hie did it effect the loose skin and how it connects to gut health and inflammation during the weight loss plateau phase? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ How the heck do people with health anxiety handle anxiety med side effects: what to track and how to measure progress for people with insulin resistance? ▸ Did an ultrasound and i saw two comments from the result. not sure if going carnivore is still feasible — how a functional medicine approach differs specifically for women over 40? 📖 Caloric Deficit Myth — The false belief that weight loss is purely 'math'; we focus on hormonal signaling rather than just counting calories to… ▸ How I cured my bad breath. Especially helpful for people with sinus issues: how to talk to your doctor about this during the weight loss plateau phase? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? ▸ Gluten. I love it. How long to find out if it hates me: best practices and common mistakes to avoid if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Do you know any good empirical studies on LCHF and its effect on metabolism and insulin levels for people with insulin resistance? ▸ How the heck do people with health anxiety handle anxiety med side effects: what to track and how to measure progress — what the research actually says? ▸ Have you noticed skin improvements on Paleo specifically for women over 40 — what certified coaches recommend? 📖 Strategic Fat Loading — A critical 48-hour phase at the start of the reset where we prime the body with healthy fats to trigger the transition f… 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ LDN is changing my life, will this last — what do certified weight loss coaches recommend for people with insulin resistance? ▸ Have you switched from Semaglutide to Tirzapatide? How was it: best practices and common mistakes to avoid specifically for women over 40? ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months for people with insulin resistance? ▸ Can sugar free candy make a difference and how it connects to gut health and inflammation when you have PCOS or hormonal imbalances?