Plateau. ...help!

RingSize8

So, I've plateaued for like the third time since I've started losing weight about 5 years ago (I've lost over 120lbs total, and kept it off with the exception of the occasional 5-10lbs up and down). I'm pretty close to my goal weight (about 20lbs away), and I had actually gotten to ten lbs lighter than I am now, but then I had surgery and couldn't work out for a while, and kinda slacked off with my diet, and now I'm up 10lbs and frustrated as hell. I've tried everything, MFP's calorie option, low carb, low calorie, etc. I even got it in my mind that replacing two meals a day with protein shakes would work, which just left me sitting on my couch at 11pm eating 2000 cals worth of Burger King. Ugh. Things seem to work for a while, and then stop, but I don't find any of them to be something I can really do forever. I am a BIG eater, and I primarily strength train. My body is incredibly muscular, but I still have quite a bit of fat I was to get off me. I figured I would try BMR x activity level - 500 calories, every day, no cheat days, meals, etc, and see where that gets me. Has this been successful for other people? It feels like A LOT of calories. It puts me at 2351 calories a day. Will I lose weight? I don't really care if it comes off slowly, as long as I'm progressing, because as of right now I just keep getting frustrated and binging, or taking 'off days', and that's just not working. Also, in terms of exercise, I work out about 5 days a week. Usually strength training (a circuit, lifting, and cardio on weekends). Is this enough. Usually 45 minutes a day 3 days a week, and an hour plus on weekends. Any help would be appreciated. Normally people are asking me for weight loss and fitness advice, but I just feel like I'm falling apart. I need to get back on track, I'm just not sure what the best track to get on is. I just have these questions, like is drinking diet soda hurting my weight loss? Are processed foods (like Lean Cuisines, etc) hurting my weight loss? What REALLY matters? ...all I know is I was 5lbs lighter two days ago, but the last two nights I've totally binged on fast food, which has left me 5lbs farther from my goal, and totally disappointed in myself, and ready to throw in the towel! Thanks for listening. I'm just so frustrated.

Lizzy622

WOW! You have come a long way and I am sure you are probably the best person to answer your own question. Don't start doubting yourself now you are almost there. You can do it have faith in yourself.

QuietBloom

OK, so you put on 5 lbs of water weight due to 2 days of binging. That's in the past, forget about it, don't let it drag you down. You already know it's impossible to put on 5 lbs of FAT in two days.

I have bookmarked a thread about 'plateaus' that might be helpful. Keep tracking as accurately as possible - food and exercise. I am sure others here will chime in with some good advice as well.

http://www.myfitnesspal.com/topics/show/1098806-newbie-loss-plateaus-and-weight-loss-math-with-graphs

mrst17

Have you tried calorie cycling? When I started doing that weight started falling off. I'll aim for my goal almost every day—which is 1400. But, about 2-3 days of every two weeks I go lower—about 1200, and 2-3 days out of every two weeks I go higher—about 1800-2000. It's nice too, because it helps me to not stress out over going over or under calories.

When I started doing that I lost 15 pounds in about 1 month. Since then my weight has plateaued for about 2 months. It didn't go up, but didn't go down either. Now, the scale is starting to move again in the right direction. You just have to be vigilant about it. And don't forget that weight doesn't come off at steady intervals, it's more of a woosh it's gone, now nothing, then woosh it's gone. Of course, with the success you've had so far you probably already know that.

Nice job, just keep it up, it will happen.

CaeliGirl11

First of all, you are FABULOUS!! You've done such a wonderful job coming so far!! What I have learned through my years of weight-loss (and subsequent weight-gain) and also through reading through other's sucess stories is that the closer you get to your goal weight the 1.Slower it will be to lose those last few pounds and 2. The harder it will be to lose those last few pounds. Personally, no, I don't think diet sodas or lean cuisine is sabotaging your weight loss. However, I don't think bingeing on Burger King is helping much. Probably what you might want to do is sit back, take a look at what you were doing when you were feeling good and on a roll losing weight. What were you eating then? How were you exercising then? Obviously your caloric needs change as your body size changes but within 10-15 lbs it won't change that much. Maybe refocus on making sure you are getting enough water and find foods that are healthy and exciting to you (personally I LOVE Dannon's Light and Fit Greek Yogurt!!).
You might need to focus on one thing right now too...who says that you need to really get both food and exercise back on track at the same time right now?? Maybe refocus on getting your food back on track...if you followed what MFP was giving you and it was working try that for a while...it seems like perhaps you weren't really following anything just grasping at whatever you felt might work. Focus. Calories in < Calories Burned = weight loss
You got this!! All you need to do is get your mind back in the game (which is always easier said than done), refocus your efforts on what you find is most important (maybe right now food is more than exercise), and you will find those pounds will start to slowly come off.
You can do this!! And BTW you are where I want to be!!

RingSize8

Thank you all for your suggestions and comments!

RingSize8

I made a HUGE error calculating my new calorie target, it's actually 1971, not 2351. ...glad I caught that!

QuietBloom

I made a HUGE error calculating my new calorie target, it's actually 1971, not 2351. ...glad I caught that!

:drinker:

NavyKnightAh13

bump

David0081

The occasional binge isn't so bad, so long as it's just that! Have you tried varying your workout routine? How about introducing more cardio for a couple of weeks or so - see if it helps...

best of luck hitting your target

rgds, David