Advice for getting over a plateau

s9foster
s9foster Posts: 25 Member
in Health and Weight Loss
What are some things that have helped you break through a plateau when your weight, body fat percentage, and/or measurements are stuck?
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Replies

  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    How long has it lasted?
  • Phoenix_Down
    Phoenix_Down Posts: 530 Member
    Make sure I'm weighing my solid food, measuring cups for liquids. If I'm eating back exercise calories, make sure I'm not overestimating. Make sure these things are in check and don't worry unless it has been several weeks without loss because weight fluctuates up and down 2-3bs from one day to the next and up 5 from morning to night. Water retention from exercise can also temporarily mask loss as well as excess sodium, time of month, excess cortisol from stress/lack of sleep. I make sure I'm getting ample rest at night and days I don't do heavy exercise. Patience =)
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Liftng4Lis wrote: »
    How long has it lasted?

    This ^^

    Less than 6-8 weeks is a natural stall
  • _FATNSASSY
    _FATNSASSY Posts: 107 Member
    The lower you go the harder it gets to lose weight; as you lose more weight you might have to start (if your not already) weighing your food. What gets us by when we weigh more is enough to keep us at a stale mate further on down the line.
  • vchan000
    vchan000 Posts: 38 Member
    If it's a true stall and not just me being impatient, it means I've gotten lazy somewhere, and there's creep. I need to go back to being strict with myself about weighing and measuring everything and logging it accurately.

    To get it to stick, I usually take a day 'off' and eat at or near maintenance calories before diving back in and strictly measuring everything again. I find that helps reset the mental process for me.
  • s9foster
    s9foster Posts: 25 Member
    Everything has been stalled for about 3 months.
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    If it's been 3 months you're eating at maintenance. Eat less and/or move more.
  • s9foster
    s9foster Posts: 25 Member
    I_Will_End_You wrote: »
    If it's been 3 months you're eating at maintenance. Eat less and/or move more.
    Good point...

  • Sued0nim
    Sued0nim Posts: 17,456 Member


    Either your logging or your exercise burn, or both, are out ...refocus on these ...weigh and log accurately and with care ,.half your exercise calories

  • jkal1979
    jkal1979 Posts: 1,896 Member
    First I would make sure that my calorie goal is correct. It should be adjusted every 10 pounds. Sometimes people get a notification to adjust it, sometimes they don't. The last time I helped someone with a stall they found out they were eating over 200 calories more than they should have because they had not adjusted their goal since they started.

    I would also ask other members to take a look at my food and exercise diary. Sometimes a extra set of eyes or two can see inaccuracies that you might not be able to see yourself.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    What are your stats and can you open your diary?
  • s9foster
    s9foster Posts: 25 Member
    5'8, 148 lbs, 23% body fat, 5 workouts a week- crossfit or circuits. I have a clean eating group so we track calories and protein intake there instead. Roughly 1800-1900 calories a day. A couple planned cheat meals a week and a few alcohol beverages that are included in that 1800-1900 average.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    When was your last diet break?
  • s9foster
    s9foster Posts: 25 Member
    I don't really consider it a diet just a lifestyle change. Been eating clean for a year or so pretty well. Couple cheats meals a week.
  • Phoenix_Down
    Phoenix_Down Posts: 530 Member
    Do you think your cheat meals could be hindering your progress? Why not log them and see? I found days I let myself go, I can easily hit 3k without thinking. And if you're limiting your food choices and only eating those foods you love on "cheats", I'd be bold enough to say it'd be a day eating up a deficit.

    You also say "roughly " that many calories. Do you know 100%? I realize even in logging the best it won't ever be 100 but that statement stuck out to me.
  • s9foster
    s9foster Posts: 25 Member
    Good advice. We track calories off and on and yes I noticed if you have a cheat meal and beverages one night you may ruin your progress for the week. Thanks.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    do you weigh all your solid foods with a food scale?
  • s9foster
    s9foster Posts: 25 Member
    If I am food prepping and making food... yes. If I get a chicken taco salad somewhere with no shell or dressing, the meat, cheese, and veggies are a guess.
  • Vegetasha
    Vegetasha Posts: 2 Member
    You are actually the lowest weight you should be for your height anyway so I wouldnt worry! For 5ft8 between 10 stone 5lbs and 12 stone 1lb is within a healthy bmi x
  • s9foster
    s9foster Posts: 25 Member
    Thanks guys. 20 percent body fat and getting stronger is my goal. Inches lost would help to motivate also. The scale... it lies. I guess that doesn't bother me. Maybe I just need patience.
  • JimFsfitnesspal
    JimFsfitnesspal Posts: 313 Member
    Where did you come up with your numbers? They seem a bit high to me. I am a male working out hard daily and I still am only at 1400 a day.
  • s9foster
    s9foster Posts: 25 Member
    My personal trainer. She said I need fuel for performance in workouts. Push harder, lift more, and you burn more calories
  • arditarose
    arditarose Posts: 15,573 Member
    JimFsfitnesspal wrote: »
    Where did you come up with your numbers? They seem a bit high to me. I am a male working out hard daily and I still am only at 1400 a day.

    Well, where did you come up with your numbers? That seems low.
  • JimFsfitnesspal
    JimFsfitnesspal Posts: 313 Member
    s9foster wrote: »
    My personal trainer. She said I need fuel for performance in workouts. Push harder, lift more, and you burn more calories

    She is a trained professional but it seems too high to me. Your goal is apparently to lose weight, not really to bulk up... so you need fewer calories than you burn.

    Looking at your ideal weight and your BMR, I came up with 1500 calories per day for you. I would suggest looking into what yours should be.

    Another helpful thing for me is to carb cycle. On the days I do heavy lifting to failure I eat more. I will take my creatine and protein bar about an hour before my workout. On my cardio days I limit the carbs more.
  • JimFsfitnesspal
    JimFsfitnesspal Posts: 313 Member
    arditarose wrote: »
    JimFsfitnesspal wrote: »
    Where did you come up with your numbers? They seem a bit high to me. I am a male working out hard daily and I still am only at 1400 a day.

    Well, where did you come up with your numbers? That seems low.

    Thanks for caring.
  • s9foster
    s9foster Posts: 25 Member
    arditarose wrote: »
    JimFsfitnesspal wrote: »
    Where did you come up with your numbers? They seem a bit high to me. I am a male working out hard daily and I still am only at 1400 a day.

    Well, where did you come up with your numbers? That seems low.
    My trainer suggested 1600 to 1800 calories per day based on my workouts. So Jim says eat less and arditarose says eat more? Guess I can try both.
  • arditarose
    arditarose Posts: 15,573 Member
    edited February 2015
    s9foster wrote: »
    arditarose wrote: »
    JimFsfitnesspal wrote: »
    Where did you come up with your numbers? They seem a bit high to me. I am a male working out hard daily and I still am only at 1400 a day.

    Well, where did you come up with your numbers? That seems low.
    My trainer suggested 1600 to 1800 calories per day based on my workouts. So Jim says eat less and arditarose says eat more? Guess I can try both.

    I did not tell you to eat more. You're eating at maintenance.
  • s9foster
    s9foster Posts: 25 Member
    arditarose wrote: »
    s9foster wrote: »
    arditarose wrote: »
    JimFsfitnesspal wrote: »
    Where did you come up with your numbers? They seem a bit high to me. I am a male working out hard daily and I still am only at 1400 a day.

    Well, where did you come up with your numbers? That seems low.
    My trainer suggested 1600 to 1800 calories per day based on my workouts. So Jim says eat less and arditarose says eat more? Guess I can try both.

    I did not tell you to eat more. You're eating at maintenance.
    Gotcha.
  • JimFsfitnesspal
    JimFsfitnesspal Posts: 313 Member
    s9foster wrote: »
    arditarose wrote: »
    JimFsfitnesspal wrote: »
    Where did you come up with your numbers? They seem a bit high to me. I am a male working out hard daily and I still am only at 1400 a day.

    Well, where did you come up with your numbers? That seems low.
    My trainer suggested 1600 to 1800 calories per day based on my workouts. So Jim says eat less and arditarose says eat more? Guess I can try both.

    I did not say eat less, I said the calories your trainer gave you are for bulking up, not losing weight. Several people including Ms Rose have said if you maintained your weight for 3 months then you are eating maintenance calories.

    Also, your numbers keep changing. First you said 1800-1900 and now you are saying 1600-1800. Im not picking on you, but like I said please calculate what your numbers should be.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    JimFsfitnesspal wrote: »
    Where did you come up with your numbers? They seem a bit high to me. I am a male working out hard daily and I still am only at 1400 a day.

    That's less than what i eat... I'm 5"8 140lbs, no exercise.



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