One month plateau :(
ashleyrae493
Posts: 8
I have lost 40 pounds so far, 30+ with the help of MFP. For the past month I have had a plateau and I'm getting extremely frustrated! I try to switch up my workouts and I'm eating less and it's just still not happening for me. I do use my run keeper also. Any advice out there?
Also, I had back surgery in the summer of 2013 and I'm wanting to strengthen my back. Anybody know any good exercises to help me switch it up? Any ideas of good workouts to do with your kiddos?
I am also looking for new friends so feel free to add me if you'd like!
Also, I had back surgery in the summer of 2013 and I'm wanting to strengthen my back. Anybody know any good exercises to help me switch it up? Any ideas of good workouts to do with your kiddos?
I am also looking for new friends so feel free to add me if you'd like!
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Replies
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Are you using a food scale?
Check out YouTube for free videos.
I also use the video section on Sparkpeople.com0 -
In August/September, I had a 6 week plateau. It sucked. I just kept my head down and pushed forward. It'll pass, though you have my sympathy in the mean time. As long as you're logging accurately (both food and exercise), you should be okay.
For strength, I love yoga. People often dismiss it, but I can do amazing, strong, bendy things now after four months of yoga. My kids love doing it with me
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Can you open up your diary? Most likely you're eating more than you think.0
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I just had a 4 week plateau after losing 34lbs. I know how frustrating this feels. I stuck to my usual calories, however I had a night out (drank alcohol) and went over my calories which seemed to have busted me through it and I lost 5lbs over the course of the next week. I truly believe having a day where you eat more calories and then restrict back to normal amounts can really kick start the metabolism again. Good luck, you will start losing again.0
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Can you open your diary?-1
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Eating more calories one day a week doesn't "kick start" your metabolism or anything else.
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invisiblelo wrote: »I just had a 4 week plateau after losing 34lbs. I know how frustrating this feels. I stuck to my usual calories, however I had a night out (drank alcohol) and went over my calories which seemed to have busted me through it and I lost 5lbs over the course of the next week. I truly believe having a day where you eat more calories and then restrict back to normal amounts can really kick start the metabolism again. Good luck, you will start losing again.
As to the bold part- no, that's not how it works. There is no need to "kick-start" metabolism.
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There is no such thing as a plateau. This is make believe.
You are just simply consuming too much and not eating at a calorie deficit.0 -
I have used the term plateau in terms of weight loss to mean a state of little to no change (which is the definition). I think it's totally possible and probably notmal to see little to no change at times. Weight loss is not linear. As you get smaller and your body becomes more efficient at doing the exercise you have been doing, you may see a time of little to no change. But you can get past it! Just keep chugging along, change up your exercise, eat a little less. 0
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I have used the term plateau in terms of weight loss to mean a state of little to no change (which is the definition). I think it's totally possible and probably notmal to see little to no change at times. Weight loss is not linear. As you get smaller and your body becomes more efficient at doing the exercise you have been doing, you may see a time of little to no change. But you can get past it! Just keep chugging along, change up your exercise, eat a little less.
I agree. Clearly the OP knows what she's doing - otherwise she wouldn't have lost 40 pounds. However, since the 40 pound loss she probably needs to recalculate her TDEE. 40 pounds lighter now, she probably needs less calories than she did before.
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I'm currently in a weight plateau, but the inches are still coming off... maybe look towards measurements more. I've been at the same weight for like 5-6 weeks but lost 4-5 inches in my waist in one month, and inches off arms and thighs... so don't worry, keep working on it and push through. Start measuring also? That might help you feel less discouraged, I only do it once a month though. If you do weigh yourself, do it in the morning, remember bodies fluctuate, I know I weigh more after a hard day of lifting... something to do with potassium levels I read somewhere? You're welcome to add me, we can be plateau buddies. Haha.0
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I have used the term plateau in terms of weight loss to mean a state of little to no change (which is the definition). I think it's totally possible and probably notmal to see little to no change at times. Weight loss is not linear. As you get smaller and your body becomes more efficient at doing the exercise you have been doing, you may see a time of little to no change. But you can get past it! Just keep chugging along, change up your exercise, eat a little less.
The dictionary definition of the word 'plateau' bears no resemblance to the intended meaning of people's use of the term 'weight loss plateau'. People think the weight loss plateau phenomenon is just a standard process of the weight loss cycle.... at least that's what they tell themselves.
People who cant lose weight are just eating at a maintenance level. I am eating at a maintenance level, although intentionally. Does that mean i am on a permanent plateau, ot is the term just flawed?0 -
I just think it means things are stagnant and like most things in life, you have to change something to get it moving along. I think the definition plateau can be applied to weight loss among other things.
And yes, technically, it would be a plateau- a state of little to no change. You don't have to add the permanent. That's really all it means.0 -
Also, I understand the negative connotation surrounding the term, because it suggests that you don't have any control over it or is being used as an excuse. But that simply isn't true, I think you can get the ball rolling again.0
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Well, if this true, then you are continuing to eat at a calorie deficit, and that's why you lost weight, not due to a "spike day/week".kuriheartsyou wrote: »
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This is correct. Setting any underlying medical conditions aside, if a person is at a plateau they do need to change something-eat less. At least this has been the experience of thousands of weight loss peeps.I just think it means things are stagnant and like most things in life, you have to change something to get it moving along. I think the definition plateau can be applied to weight loss among other things.
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Sometimes you can be within your calorie count for a while and still not show a change on the scale due to other factors, like water retention. I notice that the scale doesn't change or can go up in weight if I eat foods that are high in sodium or don't balance my macros out correctly and end up with more fat than carbs or protein. If you were losing weight before the process should continue if you haven't changed anything or you have to really evaluate your food choices.0
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ashleyrae493 wrote: »
Also, I had back surgery in the summer of 2013 and I'm wanting to strengthen my back. Anybody know any good exercises to help me switch it up? Any ideas of good workouts to do with your kiddos?
Before doing any back exercises, check with your orthopedic doctor to make sure it's ok. Did you go to PT post op? I have big time back issues and I find yoga and pilates pretty good and effective - not sure how the kiddos would feel about that though!
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^^ Oh yeah, a good chiropractor will also do PT with you. Mine recommended pilates, and gave me exercises I could do at home.0
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I adjusted my weight and my goals. MFP says I have about 1800 calories but I stay around 1000-1200 because that's just way too much!0 -
tracyannk28 wrote: »ashleyrae493 wrote: »
Also, I had back surgery in the summer of 2013 and I'm wanting to strengthen my back. Anybody know any good exercises to help me switch it up? Any ideas of good workouts to do with your kiddos?
Before doing any back exercises, check with your orthopedic doctor to make sure it's ok. Did you go to PT post op? I have big time back issues and I find yoga and pilates pretty good and effective - not sure how the kiddos would feel about that though!
My doctor is very confident in the fusion. I altered the way I did things to avoid hurting and that just kind of made the situation worse over the past year. I have never even considered yoga or anything like that but it's a great idea! My son will do anything as long as he is playing with Mama. He loves to copy me!0 -
Sometimes you can be within your calorie count for a while and still not show a change on the scale due to other factors, like water retention. I notice that the scale doesn't change or can go up in weight if I eat foods that are high in sodium or don't balance my macros out correctly and end up with more fat than carbs or protein. If you were losing weight before the process should continue if you haven't changed anything or you have to really evaluate your food choices.
My doctor suggested a high protein diet but he wasn't specific on all of the other nutritional goals/restrictions. He suggested 95g protein a day. I feel kind of stupid when it comes to this stuff. I think that MFP calculated my caloric intake a little high (1800) so I'm wondering if other aspects are a little higher also. I just try to enter everything and leave plenty of room to spare. Do you know of any resources that I could utilize?0 -
Thank all of you for the advice/input. I have decreased my food intake and increased my activity. Before pregnancy and my back surgery I had lost 100 pounds but gained it all back after being out of commission/depressed. Like I said, I have lost 40 pounds over the past few months but I've come to a standstill.
I can easily input everything into this system but it's kind of like I'm doing it without a second thought. I try to stay far away from going into the "red" on any aspect because it's there for a reason! I really want a better understanding of how my body works, what it needs, and the best way to fuel myself. I think I'm going to start logging my food before I make it so I can have a better idea of what I'm getting...that will also allow me to plan better throughout the day. I need something like ''nutrition for dummies''!
I'm looking to lose about 80 more pounds but I'm wanting to make this a lifelong lifestyle change, not just a weight loss journey. I'm the type of person that wants to know how everything works. If I have the how's and why's it sticks with me. I just don't even know where to start since so many sources contradict each other.
I can see the inches coming off, I have 3 huge bags of clothes that don't fit any more and a friend of the family is in desperate need. I've spent the past two days cleaning out my closets so I don't have anything to go back to! I have gone from having three closets to one. That's a scary feeling but it's also exciting. I can't wait to lose a little more so I can start on a new wardrobe! I think the advice about getting measuring tape and focusing on that is a good idea. People look at me and see a huge difference and I don't see it at all. Of course, I never seen a difference when I lost the 100 pounds either. Maybe having the measurements might make me see it and be even more motivation.
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Are you using a food scale?
Check out YouTube for free videos.
I also use the video section on Sparkpeople.com
My scale broke a while back (gotta love toddlers!) and it's out of the question to get another one right now. I measure out what I eat and I try to stay a few hundred calories away from my goal in case calculations are a little off. I also do not use the calories earned from working out. Thank you very much, I didn't think of you tube and I haven't heard of sparkpeople.0 -
Your doctor knows you are successfully losing weight by counting calories and he wants you to change how you eat? Is this because you went to him recently and said you were no longer losing? I'm surprised.
How many grams a day of protein does MFP have you set at? If you want to up it to 95 just do it. I would guess if you are using an 1800 calorie goal (even if you don't eat all the calories suggested by MFP) your protein goal is pretty close to 95 grams, if you let MFP set the macros for you. So, eat the 95 grams of protein and leave off some of the carbs or fats if you don't want to eat the full 1800 calories.
However, I'm sure there will be days when you want/need the full 1800 calories so you should eat them when you do.
I've been following MFP guidelines for most of 2014 (started seriously in February after "watching what I ate" last fall and joining MFP in January of 2014) and I can tell you that when I have weeks I don't lose I know, deep down, why. Usually its too much sodium. Once in a while too many calories without moving enough, although I rarely go over my daily goal by much.
You say you still have 80-ish pounds to lose, so your body should be more than willing to drop weight if you eat at a deficit. Only you know if you are accurately doing that every single day. The occasional day when you don't stay within your calorie goal can ruin a good deficit run if you eat way too much.
In almost 9 months I've stayed exactly the same weight for 2 1/2 weeks maximum. Now, I do "fluctuate" a bit throughout the week of course and I see it because I weigh daily, but as long as I eat at a deficit and log accurately to KNOW I'm eating at a deficit, I lose weight, regardless if its not exactly on schedule to the degree I think should happen. If I did not lose for a month I would know it was because I was eating more than I was expending.
You know those TV shows like Survivor where the contestants sometimes eat nothing but a cup of rice a day and very little else? They always lose weight. Never see a "plateau" ever, and they are definitely eating at a deficit.
Having said all this, TLDR, I don't see how you are maintaining on 1,000 or 1,100 calories a day. Just doesn't seem possible. Are you positive you know how much you are eating?
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Logging your food is really important to make sure you know what you're eating. It's really the only way to know if your behavior has changed. If you're really eating 1000-1200 on average (doubtful, but possible) then you will definitely see changes on the scale if you stick with it.0
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I "plateaued" for about three months after losing 40ish pounds. I did find that I had some inches loss in that time, but I also think I was getting lazy about some things--a few more splurges, less measuring and more eyeballing, things like that. I decided to be very strict for a couple of weeks to see what happened and the scale is moving again. For some reason many of my friends talk about stalling out about 30-40 pounds. I think it is a common place to get a little complacent.
As far as nutrition advice, I'm learning too, but you might look at some of the resources here and elsewhere about weightlifting and nutrition. Those are the places I've found some of the best info on protein needs and others. Keep in mind that some of it has to do with "bulk" and some is "cut" but it's really about what does your body need to fuel muscles. I don't have a specific resource, but check the forums and just google weight lifting and nutrition or something. I am trying to get more protein, but find that it's hard to get as much as recommended so I add a protein shake--expensive though if you're on a budget. How about veggie-packed omelets?
The other things to keep in mind is that even if you aren't currently losing, you are still doing better than you were while you figure it out, and that counts for something!! And you're right that it's a lifelong change, so I've committed to not doing anything to lose weight that I'm not able to do for the rest of my life. You'll figure this out! Good luck!0 -
ashleyrae493 wrote: »I have lost 40 pounds so far, 30+ with the help of MFP. For the past month I have had a plateau and I'm getting extremely frustrated! I try to switch up my workouts and I'm eating less and it's just still not happening for me. I do use my run keeper also. Any advice out there?
Also, I had back surgery in the summer of 2013 and I'm wanting to strengthen my back. Anybody know any good exercises to help me switch it up? Any ideas of good workouts to do with your kiddos?
I am also looking for new friends so feel free to add me if you'd like!
The Superman can help with the back. Lie on your stomach and flutter kick your arms and legs (just don't overly arch your back, preferably your feet and arms are off the floor only a couple of inches). This will strengthen up your back, glutes, and shoulders as long as you keep them tight the whole time.0
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