How can I get past my plateau?
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If your doctor recommended 1200 and you begin more accurately tracking your intake, go for the 1200. Your body needs nutrition.
But 2 weeks is not a plateau. Sodium, stress, sleep, TOM/hormones all affect water weight. Compare your weight now to 30 days ago - since TOM/hormones tend to have a monthly cycle for women. If you go 4-8 weeks without a loss, then its time to have your thyroid, etc. checked. (Because even if you're over estimating calorie burn and underestimating intake you should still have a deficit and lose weight.)0 -
chelseag2h wrote: »I also don't cook. I prefer to eat food that I can record exact calories for. I use the barcode scanner every chance I get. I'm very OCD about my entire Weight Loss experiment!
Reverse this and you'll have much better success!
You don't need to cook your own food to lose weight. Calories in, calories out works regardless of the food you choose to eat. BUT... avoiding cooking because you're afraid of logging and tracking it accurately? Nope, nope, nope. You'll be much more accurate when you do your own cooking and weigh out your own ingredients as opposed to going based on information on pre-packaged food labels.
Also, if you've struggled with OCD in the past or are currently struggling with it, you may want to consider that calorie counting might not be the best method for you. For a small number of people, counting calories can lead to unhealthy behaviour patterns, and if that's you, you should probably speak to a counselor about it.0 -
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Now I see the grams on the peanut butter. I will go buy a digital scale tomorrow and start tracking more accurately.
I certainly appreciate all the great comments and help! Thank you!0 -
Upcoming surgery, huh? I wish you a speedy recovery. Speaking of which, don't forget fitness, your recovery will be that much faster if you are in good shape. Do something that doesn't aggravate whatever you are having surgery on.0
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chelseag2h wrote: »
You can fast, you can lift considerable more weight than you usually do...high weight low reps....you can - yes - jump rope if you usually do not. You can run if you usually do not.
I do the weight thing. It gets me moving every time...
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I am nicely asking you (FOR THE TENTH TIME) to STOP ADDRESSING ME AND THE EXPERIENCES THAT I HAVE HAD IN 35 YEARS WORKING OUT WITH PROFESSIONAL TRAINERS IN PROFESSIONAL SETTING.
SO STOP ADDRESSING ME IF YOU DONT THAN I AM DIRECTLY REPORTING YOU FOR HARRASSMENT.
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chelseag2h wrote: »
You can fast, you can lift considerable more weight than you usually do...high weight low reps....you can - yes - jump rope if you usually do not. You can run if you usually do not.
I do the weight thing. It gets me moving every time...
I have found that by introducing a new variable into the overall equation -- especially a new exercise routine of any sort -- I am more likely to see unexpected changes.
Especially with new exercise, our seldom-used or infrequently-stressed muscles tend to require more water for repair / recovery, and that water weight makes it look like we're gaining weight (we are!). But the thing is, it is water weight, not fat -- still not encouraging to those who don't understand it and are focused on scale weight. In fact, introducing a new exercise approach can result in scale weight gains and discouragement if one isn't expecting and ready for it.
OP - two weeks is frustrating but not really enough time to get overly anxious about it. As you've already indicated you plan to do, get a scale and weigh out your solids whenever you're at home and can do so. Inaccurate logging, despite the best of intentions and a healthy dose of OCD, is the cause of much confusion to judge by these boards.0 -
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chelseag2h wrote: »
You can fast, you can lift considerable more weight than you usually do...high weight low reps....you can - yes - jump rope if you usually do not. You can run if you usually do not.
I do the weight thing. It gets me moving every time...
I have found that by introducing a new variable into the overall equation -- especially a new exercise routine of any sort -- I am more likely to see unexpected changes.
Especially with new exercise, our seldom-used or infrequently-stressed muscles tend to require more water for repair / recovery, and that water weight makes it look like we're gaining weight (we are!). But the thing is, it is water weight, not fat -- still not encouraging to those who don't understand it and are focused on scale weight. In fact, introducing a new exercise approach can result in scale weight gains and discouragement if one isn't expecting and ready for it.
OP - two weeks is frustrating but not really enough time to get overly anxious about it. As you've already indicated you plan to do, get a scale and weigh out your solids whenever you're at home and can do so. Inaccurate logging, despite the best of intentions and a healthy dose of OCD, is the cause of much confusion to judge by these boards.
Yup. Every time my trainer has me do something different, the scale moves up.
I'm not concerned about it, because I know the science, but... yup.
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chelseag2h wrote: »
You can fast, you can lift considerable more weight than you usually do...high weight low reps....you can - yes - jump rope if you usually do not. You can run if you usually do not.
I do the weight thing. It gets me moving every time...
I have found that by introducing a new variable into the overall equation -- especially a new exercise routine of any sort -- I am more likely to see unexpected changes.
Especially with new exercise, our seldom-used or infrequently-stressed muscles tend to require more water for repair / recovery, and that water weight makes it look like we're gaining weight (we are!). But the thing is, it is water weight, not fat -- still not encouraging to those who don't understand it and are focused on scale weight. In fact, introducing a new exercise approach can result in scale weight gains and discouragement if one isn't expecting and ready for it.
OP - two weeks is frustrating but not really enough time to get overly anxious about it. As you've already indicated you plan to do, get a scale and weigh out your solids whenever you're at home and can do so. Inaccurate logging, despite the best of intentions and a healthy dose of OCD, is the cause of much confusion to judge by these boards.
You better knock it off with all the explanations filled with actual science and stuff. Only raw emotions allowed in here.
Dammit. I never get this posting *kitten* right.0 -
Do something that shocks your system.
The only problem that I have with this advice is that it doesn't get to the root of what the problem really is. Most of the time it's a logging issue. I've seen people take this vague advice without fixing their logging issues before only to come back a month or two later and say that the scale is still not moving.
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chelseag2h wrote: »Now I see the grams on the peanut butter. I will go buy a digital scale tomorrow and start tracking more accurately.
I certainly appreciate all the great comments and help! Thank you!
Like others have said - two weeks really isn't a plateau. If anything, it's a stall - you may have lost fat but have some excess water weight at present that is masking the loss.
4-6 weeks of just about no movement is probably a plateau.
Measuring your food on a scale will (mostly) eliminate logging inaccuracies, so that will help.
I wish you all the best! Good luck!
~Lyssa0 -
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[/quote]
I have found that by introducing a new variable into the overall equation -- especially a new exercise routine of any sort -- I am more likely to see unexpected changes.
Especially with new exercise, our seldom-used or infrequently-stressed muscles tend to require more water for repair / recovery, and that water weight makes it look like we're gaining weight (we are!). But the thing is, it is water weight, not fat -- still not encouraging to those who don't understand it and are focused on scale weight. In fact, introducing a new exercise approach can result in scale weight gains and discouragement if one isn't expecting and ready for it.
OP - two weeks is frustrating but not really enough time to get overly anxious about it. As you've already indicated you plan to do, get a scale and weigh out your solids whenever you're at home and can do so. Inaccurate logging, despite the best of intentions and a healthy dose of OCD, is the cause of much confusion to judge by these boards. [/quote]
Thank you, this is the first time I have read something like that, it makes perfect sense and explains why now that I have started C25K the scales have not been moving and have actually gone up a bit, but I can tell stuff is happening because my body shape is changing, fascinating stuff. How did I get to 42 with no real understanding of how my body works...
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chelseag2h wrote: »I am 5'5", started an 1100 calorie diet on February 12, 2015. My beginning weight was 201 and now I'm at 184.4 but I have hit a plateau. Anything that goes in my mouth I add to MFP religiously! I also have a FitBit synced to MFP and average between 7k to 10k steps a day. I mostly eat All-Bran cereal with Non-Fat vanilla yogurt, tuna fish, cantaloupe, cucumbers, carrots, Smart Ones Thin Crust Pizza (310 cal), Popped Wheat Thins, Laughing Cow Light Swiss Cheese, things like that. I get most of my steps by using my gazelle for 30-45 minutes twice a day. I am a stay at home mom so most of my exercise is from the gazelle.
I take a multi-vitamin and 600mg Potassium daily. And since I eat the All-Bran I make sure I eat at least 100% of my daily fiber. I'm not 'regular', never have been. Which is why I make sure to eat enough fiber.
But I stopped losing weight. Help!!
You lost nearly 17 pounds in about eight weeks. Over two pounds a week. Of course you're going to plateau. It's the body's way of telling you to give up and stuff yourself with pizza, beer, and ice cream again because a nutritious diet doesn't work.0 -
chelseag2h wrote: »
You can fast, you can lift considerable more weight than you usually do...high weight low reps....you can - yes - jump rope if you usually do not. You can run if you usually do not.
I do the weight thing. It gets me moving every time...
I have found that by introducing a new variable into the overall equation -- especially a new exercise routine of any sort -- I am more likely to see unexpected changes.
Especially with new exercise, our seldom-used or infrequently-stressed muscles tend to require more water for repair / recovery, and that water weight makes it look like we're gaining weight (we are!). But the thing is, it is water weight, not fat -- still not encouraging to those who don't understand it and are focused on scale weight. In fact, introducing a new exercise approach can result in scale weight gains and discouragement if one isn't expecting and ready for it.
OP - two weeks is frustrating but not really enough time to get overly anxious about it. As you've already indicated you plan to do, get a scale and weigh out your solids whenever you're at home and can do so. Inaccurate logging, despite the best of intentions and a healthy dose of OCD, is the cause of much confusion to judge by these boards.
I agree. My last "plateau" (using OP's 2-week definition) occurred when I began running. I've experienced lulls for changing up my strength training too.
And OP, COOK! I know the recipe builder can be a pain, but you could cut even more calories and have more filling meals than frozen dinners.0 -
StaciMarie1974 wrote: »
Solid food will have nutrition info on the labels in grams in addition to the spoons/cups. It would make live less confusing for a lot of people if they only had the grams and NOT the spoons/cups.
Amen.0 -
I personally don't log in the calories I've burned because they vary way too much and there are too many variables. Maybe you are going over in cals burned eating them back and thus your problem?0
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I've been going at it for over 7 months now and have lost 50 pounds. But in the past month, I've only lost 3.2 pounds. Should I increase my protein and lower my carbs? Or increase my steps from 10k to 15k? I still eat 1100 calories (50% carbs, 20% protein, and 30% fat). I still weigh everything I eat, and drink at least 70 ozs of water daily. I've gone from a size 18 to size 8-10. But would really like to lose an additional 20 pounds. What should I change? Or should I change anything?
Although I did start using hand weights and ankle weights as well as bike riding every other day just this past week.0 -
NOT a plateau. A plateau is 6 weeks or more of no weight movement if food intake and exercise are consistent. Any break in that consistency (like eating more one day than another) wouldn't make it a plateau. You are possibly in a stall and not uncommon for a couple of weeks or more.chelseag2h wrote: »Oops. Missed a few questions. My plateau has lasted 2 weeks. My doctor recommended 1200 calories a day and I opted for 1100 calories since most people eat 10% more calories than they think they do. I read that somewhere. And I would like to lose 2 pounds a week instead of just 1.
But if you've done the same routine for a long time now, the body as adapted and uses calories conservatively as needed. Try upping your intensity of exercise (higher resistance or faster).
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Way to go on your loss! 50 pounds is awesome. 3.5 pounds in a month is still almost a pound a week. Excellent!0
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Good work on your progress so far. Do you use supplements? For me, the type of protein powder I was using stagnated my weight loss.0
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Just adding my experience, after the first couple of months of rapid (too rapid in my case) loss, I *never* see movement on the scales until TOM hits. Then 4 weeks of fluctuating on and above that number, then TOM and whoosh.0
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Soy versus whey?christinev297 wrote: »
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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