Plateau from HELL!

ObsessivelyObsessingObsessions

I went from 245 to 205 by calorie counting. I started this clear back in March of 2011. At the beginning of 2012 I began running again. I ran almost 40 miles a month and got all the way down to 170.

By this time I wasn't calorie counting anything and my appetite for carbs and everything else was insatiable. After a few months of not seeing the scale move at 170, no longer having enough time to run and not being able to add anything else into my schedule... I tried to see if I could maintain. I have... apparently my body has just stopped.

I can run miles, do strength training, lower carbs add protein and fats, calorie count, eat like a pig at every fast food chain for two or three weeks and my body doesn't respond. It just fluctuates between 170-180. Never any higher, never any lower.

I'm lost. I don't know what else to do to get this going again?

Help!

Greenrun99

Track Everything you Eat.. make sure you eat your calories (just a few days looks like you eat less than 1000 calories without any exercise calories).. your in the area where it isn't going to be as easy as it was before.. and be consistent.. pick one or 2 changes and stick with it for 2 months before switching.

ObsessivelyObsessingObsessions

Sometimes I do eat only so many calories. If I'm eating low carb, then most of the calories are veggies and such, so they don't add up to much. I always feel weird eating more calories rather than less... I'm just not sure what to eat or what exercise to do to get it all going.

I will say that I haven't stuck with anything for a while. I'm getting so agitated being stuck. I can see the extra weight that needs to come off and I've maintained long enough for this to get going again. It also burns me up that I can spend weeks eating garbage and be the same size as when I bust my *kitten* on the trails.

hauhaut901

Keep your carb intake as low as possible (so let's say 60% protein , 30% carb , 10% fat) , stop cardio and focus only on strength (higher intensity) for 1 month , it 100% blasts any plateau

nomeejerome

Sometimes I do eat only so many calories. If I'm eating low carb, then most of the calories are veggies and such, so they don't add up to much. I always feel weird eating more calories rather than less... I'm just not sure what to eat or what exercise to do to get it all going.

I will say that I haven't stuck with anything for a while. I'm getting so agitated being stuck. I can see the extra weight that needs to come off and I've maintained long enough for this to get going again. It also burns me up that I can spend weeks eating garbage and be the same size as when I bust my *kitten* on the trails.

1. Log accurately (and count everything, including veggies)
2. Weigh everything
3. Be consistent

ObsessivelyObsessingObsessions

Can I get some examples of strength training that I should be doing and for how many reps? I hate the back of my arms and my thighs! lol

ObsessivelyObsessingObsessions

But what should I be doing? I used to log like a Nazi... nothing changing.

sezzytucker

I know how you feel. I only have 24lbs to lose. I am 2lb away from goal but I started in January so it's taken ages to lose this smallish amount of weight. The 1st 11lb came off really quickly then I had a 2 month plateau and then a few more pounds came off then I stayed the same for 6 weeks or just went up and pound then back down a pound. I run at least twice a week usually 4 - 6 miles and do circuit training with weights 3x a week.

You just have to stick with it. Don't give up. Your body is going to protest and it needs to adjust. You need to look at the positve that during this period your weight is being maintained and you not gaining weight back. It will happen. Don't let all your hard work go to waste.

It's also important to have all your calories during the day. Under-eating will not help the weight shift as your body will want to hold onto it more. I am on 1200 a day but on the days I don't exercise I usually have around1300 - 1400 and since doing this it's starting to shift again (2.5lb in the last 2 weeks). Try to have more calorie dense but healthy food, lean protein, salmon, beans with your veggies which will make up the calories. I also do the 80/20 rule so up to 20% of my calories a day are a treat food.

Also maybe try some new exercise to shake things up a bit and let your body do something different. Circuit training with weights works well for me. Raising heart rate and toning muscle at the same time.
Good luck chick - just stick with it. x

AmyRhubarb

First think I'd say is that you aren't eating enough. Way too many 900 calorie days in your diary, and that's not enough food, and eating too low isn't giving your body any reason to want to burn fat.

If I were you - first thing I'd do is go read this topic: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 Read it twice, or ten times if you need to, but read it and understand the info there. Then grab a measuring tape, and using the tools and step by step instructions in the thread, run your numbers and find your BMR and TDEE. Make sure you follow the steps in the thread, which are slightly different than the instructions on the calculator.

Once you're armed with these numbers you have your boundaries - you want to eat in between BMR and TDEE, probably about a 20% cut from TDEE to get your daily goal.

You mentioned strength training - if you have access to heavy weights, like barbells and all the big stuff, start a lifting program like Stronglifts 5x5 or New Rules Of Lifting for Women. If you enjoy running, keep at it, but don't go crazy with it - three days of lifting, three days of running (or walking, or kickboxing, or whatever cardio you want to throw in there). Take rest days.

Absolute best results I've had with losing the fat has been since setting my goals according to that thread. And I don't even lift heavy - no gym, and no space at home for the big weights, but I do the best I can with dumbbells at home, and running - my workouts are rarely over an hour per day, and if they are it's usually because of a 20 minute dog walk.

Eat well - food is fuel! Eat your calories, drink water, exercise, get good sleep, take rest days, repeat.

bob_day

I'm lost. I don't know what else to do to get this going again?

Help!

Do this and you *will* lose weight:

1) Eat mostly to get the nutrition your body needs, and less for enjoyment. Establish a healthful diet and learn to enjoy healthful foods.

2) Three meals a day: breakfast, lunch, and dinner. That's it. No snacks, and no "in between" meals.

3) Give up sugar. No sugar in coffee, soda, or on cereal. Give up fruit juice -- it's mainly just another form of sugar. Water is the only liquid you need.

4) In the beginning, establish a very regulated moderate calorie diet. Don't follow any sort of fad. Just pick a selection of foods that add up to a normal balanced diet -- whole grains, veggies, fruit, dairy, a little meat, etc. But start out by having exactly the same three meals each day -- the same foods and the same amounts. Weigh the portions on a scale. Consider frozen dinners. Healthy Choice, Lean Cuisine, Kashi, Smart Ones, and probably other brands have several that are low in calories and saturated fat, 25% daily value or less of sodium, and high in fiber.

5) Weigh yourself every day on a 0.2 lb. accuracy scale. Your weight will fluctuate, but with a constant diet it should trend down over every two or three days. If it doesn't, eliminate items from your diet or reduce the size of portions until your weight does go down. (If you don't have a 0.2 lb. accuracy scale, I'd recommend the EatSmart Precision Plus Digital Scale, which is sold on Amazon.) Don't obsess over the scale — let it be your friend and point the way to a weight losing diet.

6) When you have achieved a weight losing diet, then you can start making adjustments to add variety, but make sure that you keep losing weight.

7) Maintain your exercise program.

nomeejerome

I'm lost. I don't know what else to do to get this going again?

Help!

Do this and you *will* lose weight:

1) Eat mostly to get the nutrition your body needs, and less for enjoyment. Establish a healthful diet and learn to enjoy healthful foods.

2) Three meals a day: breakfast, lunch, and dinner. That's it. No snacks, and no "in between" meals.

3) Give up sugar. No sugar in coffee, soda, or on cereal. Give up fruit juice -- it's mainly just another form of sugar. Water is the only liquid you need.

4) In the beginning, establish a very regulated moderate calorie diet. Don't follow any sort of fad. Just pick a selection of foods that add up to a normal balanced diet -- whole grains, veggies, fruit, dairy, a little meat, etc. But start out by having exactly the same three meals each day -- the same foods and the same amounts. Weigh the portions on a scale. Consider frozen dinners. Healthy Choice, Lean Cuisine, Kashi, Smart Ones, and probably other brands have several that are low in calories and saturated fat, 25% daily value or less of sodium, and high in fiber.

5) Weigh yourself every day on a 0.2 lb. accuracy scale. Your weight will fluctuate, but with a constant diet it should trend down over every two or three days. If it doesn't, eliminate items from your diet or reduce the size of portions until your weight does go down. (If you don't have a 0.2 lb. accuracy scale, I'd recommend the EatSmart Precision Plus Digital Scale, which is sold on Amazon.) Don't obsess over the scale — let it be your friend and point the way to a weight losing diet.

6) When you have achieved a weight losing diet, then you can start making adjustments to add variety, but make sure that you keep losing weight.

7) Maintain your exercise program.

nope. Still wrong bob

ObsessivelyObsessingObsessions

First think I'd say is that you aren't eating enough. Way too many 900 calorie days in your diary, and that's not enough food, and eating too low isn't giving your body any reason to want to burn fat.

If I were you - first thing I'd do is go read this topic: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 Read it twice, or ten times if you need to, but read it and understand the info there. Then grab a measuring tape, and using the tools and step by step instructions in the thread, run your numbers and find your BMR and TDEE. Make sure you follow the steps in the thread, which are slightly different than the instructions on the calculator.

Once you're armed with these numbers you have your boundaries - you want to eat in between BMR and TDEE, probably about a 20% cut from TDEE to get your daily goal.

You mentioned strength training - if you have access to heavy weights, like barbells and all the big stuff, start a lifting program like Stronglifts 5x5 or New Rules Of Lifting for Women. If you enjoy running, keep at it, but don't go crazy with it - three days of lifting, three days of running (or walking, or kickboxing, or whatever cardio you want to throw in there). Take rest days.

Absolute best results I've had with losing the fat has been since setting my goals according to that thread. And I don't even lift heavy - no gym, and no space at home for the big weights, but I do the best I can with dumbbells at home, and running - my workouts are rarely over an hour per day, and if they are it's usually because of a 20 minute dog walk.

Eat well - food is fuel! Eat your calories, drink water, exercise, get good sleep, take rest days, repeat.

I am seriously excited to try this out! Can you add me and help me out? It's so frustrating to me that I can have fast food for my meals for 3 weeks, be 176 and then run 5k 3x a week for months and be 6lbs less!!!!!!!!!!!!!!! FML!

ObsessivelyObsessingObsessions

I know how you feel. I only have 24lbs to lose. I am 2lb away from goal but I started in January so it's taken ages to lose this smallish amount of weight. The 1st 11lb came off really quickly then I had a 2 month plateau and then a few more pounds came off then I stayed the same for 6 weeks or just went up and pound then back down a pound. I run at least twice a week usually 4 - 6 miles and do circuit training with weights 3x a week.

You just have to stick with it. Don't give up. Your body is going to protest and it needs to adjust. You need to look at the positve that during this period your weight is being maintained and you not gaining weight back. It will happen. Don't let all your hard work go to waste.

It's also important to have all your calories during the day. Under-eating will not help the weight shift as your body will want to hold onto it more. I am on 1200 a day but on the days I don't exercise I usually have around1300 - 1400 and since doing this it's starting to shift again (2.5lb in the last 2 weeks). Try to have more calorie dense but healthy food, lean protein, salmon, beans with your veggies which will make up the calories. I also do the 80/20 rule so up to 20% of my calories a day are a treat food.

Also maybe try some new exercise to shake things up a bit and let your body do something different. Circuit training with weights works well for me. Raising heart rate and toning muscle at the same time.
Good luck chick - just stick with it. x

How should I try circuit training? I've never done before?

ObsessivelyObsessingObsessions

I'm lost. I don't know what else to do to get this going again?

Help!

Do this and you *will* lose weight:

1) Eat mostly to get the nutrition your body needs, and less for enjoyment. Establish a healthful diet and learn to enjoy healthful foods.

2) Three meals a day: breakfast, lunch, and dinner. That's it. No snacks, and no "in between" meals.

3) Give up sugar. No sugar in coffee, soda, or on cereal. Give up fruit juice -- it's mainly just another form of sugar. Water is the only liquid you need.

4) In the beginning, establish a very regulated moderate calorie diet. Don't follow any sort of fad. Just pick a selection of foods that add up to a normal balanced diet -- whole grains, veggies, fruit, dairy, a little meat, etc. But start out by having exactly the same three meals each day -- the same foods and the same amounts. Weigh the portions on a scale. Consider frozen dinners. Healthy Choice, Lean Cuisine, Kashi, Smart Ones, and probably other brands have several that are low in calories and saturated fat, 25% daily value or less of sodium, and high in fiber.

5) Weigh yourself every day on a 0.2 lb. accuracy scale. Your weight will fluctuate, but with a constant diet it should trend down over every two or three days. If it doesn't, eliminate items from your diet or reduce the size of portions until your weight does go down. (If you don't have a 0.2 lb. accuracy scale, I'd recommend the EatSmart Precision Plus Digital Scale, which is sold on Amazon.) Don't obsess over the scale — let it be your friend and point the way to a weight losing diet.

6) When you have achieved a weight losing diet, then you can start making adjustments to add variety, but make sure that you keep losing weight.

7) Maintain your exercise program.

nope. Still wrong bob

That's what I thought... this seems horrid?

kyleekay10

First think I'd say is that you aren't eating enough. Way too many 900 calorie days in your diary, and that's not enough food, and eating too low isn't giving your body any reason to want to burn fat.

If I were you - first thing I'd do is go read this topic: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 Read it twice, or ten times if you need to, but read it and understand the info there. Then grab a measuring tape, and using the tools and step by step instructions in the thread, run your numbers and find your BMR and TDEE. Make sure you follow the steps in the thread, which are slightly different than the instructions on the calculator.

Once you're armed with these numbers you have your boundaries - you want to eat in between BMR and TDEE, probably about a 20% cut from TDEE to get your daily goal.

You mentioned strength training - if you have access to heavy weights, like barbells and all the big stuff, start a lifting program like Stronglifts 5x5 or New Rules Of Lifting for Women. If you enjoy running, keep at it, but don't go crazy with it - three days of lifting, three days of running (or walking, or kickboxing, or whatever cardio you want to throw in there). Take rest days.

Absolute best results I've had with losing the fat has been since setting my goals according to that thread. And I don't even lift heavy - no gym, and no space at home for the big weights, but I do the best I can with dumbbells at home, and running - my workouts are rarely over an hour per day, and if they are it's usually because of a 20 minute dog walk.

Eat well - food is fuel! Eat your calories, drink water, exercise, get good sleep, take rest days, repeat.

Listen to her. Good advice.

ObsessivelyObsessingObsessions

Should I try WW to bust the plateau?

Some_Watery_Tart

First think I'd say is that you aren't eating enough. Way too many 900 calorie days in your diary, and that's not enough food, and eating too low isn't giving your body any reason to want to burn fat.

If I were you - first thing I'd do is go read this topic: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 Read it twice, or ten times if you need to, but read it and understand the info there. Then grab a measuring tape, and using the tools and step by step instructions in the thread, run your numbers and find your BMR and TDEE. Make sure you follow the steps in the thread, which are slightly different than the instructions on the calculator.

Once you're armed with these numbers you have your boundaries - you want to eat in between BMR and TDEE, probably about a 20% cut from TDEE to get your daily goal.

You mentioned strength training - if you have access to heavy weights, like barbells and all the big stuff, start a lifting program like Stronglifts 5x5 or New Rules Of Lifting for Women. If you enjoy running, keep at it, but don't go crazy with it - three days of lifting, three days of running (or walking, or kickboxing, or whatever cardio you want to throw in there). Take rest days.

Absolute best results I've had with losing the fat has been since setting my goals according to that thread. And I don't even lift heavy - no gym, and no space at home for the big weights, but I do the best I can with dumbbells at home, and running - my workouts are rarely over an hour per day, and if they are it's usually because of a 20 minute dog walk.

Eat well - food is fuel! Eat your calories, drink water, exercise, get good sleep, take rest days, repeat.

Listen to her. Good advice.

Ditto. Worked for me. I've added heavy lifting and am seeing even better results now too.

lisamac62

bump

LuLuChick78

Should I try WW to bust the plateau?

Really....:noway:

All the exceptionally great advice above here and that is something you would consider?...and I'm done

whierd

Well, let's start out with some basic information.

Age
Weight
Height
Current Daily Calorie Goal
Daily Activity level

glowgirl14

First think I'd say is that you aren't eating enough. Way too many 900 calorie days in your diary, and that's not enough food, and eating too low isn't giving your body any reason to want to burn fat.

If I were you - first thing I'd do is go read this topic: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 Read it twice, or ten times if you need to, but read it and understand the info there. Then grab a measuring tape, and using the tools and step by step instructions in the thread, run your numbers and find your BMR and TDEE. Make sure you follow the steps in the thread, which are slightly different than the instructions on the calculator.

Once you're armed with these numbers you have your boundaries - you want to eat in between BMR and TDEE, probably about a 20% cut from TDEE to get your daily goal.

You mentioned strength training - if you have access to heavy weights, like barbells and all the big stuff, start a lifting program like Stronglifts 5x5 or New Rules Of Lifting for Women. If you enjoy running, keep at it, but don't go crazy with it - three days of lifting, three days of running (or walking, or kickboxing, or whatever cardio you want to throw in there). Take rest days.

Absolute best results I've had with losing the fat has been since setting my goals according to that thread. And I don't even lift heavy - no gym, and no space at home for the big weights, but I do the best I can with dumbbells at home, and running - my workouts are rarely over an hour per day, and if they are it's usually because of a 20 minute dog walk.

Eat well - food is fuel! Eat your calories, drink water, exercise, get good sleep, take rest days, repeat.

Listen to her. Good advice.

Ditto. Worked for me. I've added heavy lifting and am seeing even better results now too.

And a third vote for this one. I used that thread, and broke a two-year plateau. I'm down 11lbs and going strong. Know your numbers, eat more, and lose more. It sounds crazy, but it works...

whierd

I'm lost. I don't know what else to do to get this going again?

Help!

Do this and you *will* lose weight:

1) Eat mostly to get the nutrition your body needs, and less for enjoyment. Establish a healthful diet and learn to enjoy healthful foods.

2) Three meals a day: breakfast, lunch, and dinner. That's it. No snacks, and no "in between" meals.

3) Give up sugar. No sugar in coffee, soda, or on cereal. Give up fruit juice -- it's mainly just another form of sugar. Water is the only liquid you need.

4) In the beginning, establish a very regulated moderate calorie diet. Don't follow any sort of fad. Just pick a selection of foods that add up to a normal balanced diet -- whole grains, veggies, fruit, dairy, a little meat, etc. But start out by having exactly the same three meals each day -- the same foods and the same amounts. Weigh the portions on a scale. Consider frozen dinners. Healthy Choice, Lean Cuisine, Kashi, Smart Ones, and probably other brands have several that are low in calories and saturated fat, 25% daily value or less of sodium, and high in fiber.

5) Weigh yourself every day on a 0.2 lb. accuracy scale. Your weight will fluctuate, but with a constant diet it should trend down over every two or three days. If it doesn't, eliminate items from your diet or reduce the size of portions until your weight does go down. (If you don't have a 0.2 lb. accuracy scale, I'd recommend the EatSmart Precision Plus Digital Scale, which is sold on Amazon.) Don't obsess over the scale — let it be your friend and point the way to a weight losing diet.

6) When you have achieved a weight losing diet, then you can start making adjustments to add variety, but make sure that you keep losing weight.

7) Maintain your exercise program.

1. This is coming from a good place, but not exactly necessary. I think many here would recommend getting most of your nutrition from "healthy foods", though it is not completely necessary. Just make sure you hit your calorie and macro goals fairly consistently.

2. This is a matter of preference. Whether you eat 1 large meal per day or multiple smaller meals spread throughout the day, it has minimal to no effect on weight loss. It can, however, effect your mood and energy levels. So in this case, just do whatever best fits your lifestyle and preference.

3. You do not have to give up sugar in any form. Sugar is a carb. Just track overall carbs. In case anyone is wonder, carbs are made of up starches, sugars, and fiber. I bet you have also always heard that starches are bad for you. They aren't.

4. This one is close, but really only a preference. If eating the exact same thing everyday is easy for you and helps you stay on target, then by all means, do it. But you're going to make a dietician cringe.

5. I agree with not obsessing over the scale. I do not agree that the scale should or will go down every 2-3 days. It can take a few weeks to see a downward trend depending on your sodium intake and other factors that effect the natural fluctuation of your day to day weight.

6. I say make those adjustments whenever you dang well please.

7. Agreed wholeheartedly.