The Scale WON'T Budge

Beehiveof8

Over the winter my weight has gone down very slowly, and now for the last 9 to 12 weeks the scale just won't move. It fluctuates back and forth a bit.

I've been doing a lot of cardio, and trying to eat around 1550 calories a day. The recommended is 1490. It just changed because I tweaked some of my info.

I've opened up my food diary and exercise logs. I'm trying to up the anti on the exercise.

My dh and I have a getaway planned in June for our 20th, and I would like to feel confident in the cute bathing suit I just purchased, KWIM?

On the plus side, my waist is shrinking a little, so that is encouraging. I would just like my numbers to go DOWN.

Any suggestions?

Mrs_TrimWaistFatWallet

Add weight training and change up your cardio workouts (i.e. do something different to really work your muscles).

staciekins

bump

BehindBlueEyes988

Yeah, some weight training is a must. It'll build up muscle which will burn more fat off

ladyhawk00

Some good ideas here:

http://www.myfitnesspal.com/topics/show/20343-how-i-have-avoided-plateauing-length-warning

MisdemeanorM

Eat your exercise calories if you are not already - it seems sometimes you do.

Also, you can zig zag your cals. Eat 1200 one day and 1700 another just to shake any "calorie memory" your body is anticipating.

morganadk2_deleted

On the days i'm going to the gym i log my exersie in the morning and eat slighly bigger meals all day so i'm not left with lots to eat in the evening.. my diary is public if you want to look my gym days are monday and wednesday.. Body pump!


Are you eating to enough?

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Also this might be helpful http://www.myfitnesspal.com/blog/00trayn/view/how-to-bust-a-3-month-plateau-87677



Good luck on your journey

wendix

read this it really helped me when i was in your situation

http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3926473&SPShared=TRUE

Coyla

Yes! Strength-training is a great weight to amplify fat loss.

Also:

http://www.answerfitness.com/208/weight-loss-plateau-tactics-overcoming-weight-loss-plateau/

Above is a great article on plateauing, what may be causing it, and how to get out of it.

Some advice they give:

Start measuring portions to make sure you're eating what you think you're eating.
Change your exercise routine.
Consider calorie loading.
Add strength-training.

Qarol

Plateaus are hard and frustrating. I guess the thing is really to shake things up in your diet and exercise, like calorie zip-zagging and varying your workouts. Different things work for different people. Good luck! And try not to let it totally discourage you.

oddyogi

Eat more, eat more protein, do strength training and the same or less cardio, and try zigzagging your calories.

blondie1238

I was in this situation a while back and I bought a heart rate monitor. It turns out I wasn't burning as many calories as the exercise database on MFP said I was, so I was eating back too many calories... thus MAINTAINING my weight rather than losing. The heart monitor was the best investment ever! I've lost roughly 5lbs now in the past month since I bought it!

Curry0724

I recommend www.bodybuilder.com. Look for Jaime Eason's fat loss plan. She explains in the videos how fat loss really works and it is quite interesting. I do not follow her nutritional plan, but if you look at the workouts she does a good job of giving you solid strength training and cardio. This plan is free if you are wondering, and you can print it out... It is pretty tough, but gives results!

Hope this works!

Beehiveof8

Thanks for all the great tips! I'll be looking over the links provided.

I forgot to mention I DO have a hrm and use it religiously. LOL

What kind of strength training? I have 3lb weights, if that helps. Just some reps for my arms? I also have those velcro weights you put on your wrists/ankles while walking. I could try that as well. My upper body really needs to be worked, so that is what I'm leaning towards.

Eating back calories... sometimes I do, sometimes I don't. It depends on if I am hungry or not. Also depends on what is going on that day. Dh and I have one night a week where we "nosh" and watch a little t.v. together without the kids. Like a "mini date". Those days I plan on eating back the calories.

I really appreciate all the input!

ladyhawk00

Thanks for all the great tips! I'll be looking over the links provided.

I forgot to mention I DO have a hrm and use it religiously. LOL

What kind of strength training? I have 3lb weights, if that helps. Just some reps for my arms? I also have those velcro weights you put on your wrists/ankles while walking. I could try that as well. My upper body really needs to be worked, so that is what I'm leaning towards.

Eating back calories... sometimes I do, sometimes I don't. It depends on if I am hungry or not. Also depends on what is going on that day. Dh and I have one night a week where we "nosh" and watch a little t.v. together without the kids. Like a "mini date". Those days I plan on eating back the calories.

I really appreciate all the input!

HEAVY weights. You can start with body weight exercises (ie squats, lunges, push ups, planks, etc), but you really need to be working on using heavy weights to failure (ie 10-12 reps of heavy weight, when you can barely do the last one or two, but can still maintain form.)

Banks provided some good info in this thread on starting resistance/weight training (last page):

http://www.myfitnesspal.com/topics/show/12250-1000-calorie-deficit-not-for-people-with-healthy-bmi?page=8

Beehiveof8

Ladyhawk... great list of exercises! They look very similiar to the ones in the JM cardio workouts and circuit DVD that I have. She doesn't use anything but "what God gave you" in the one I have. I haven't done that one in a while, so maybe I will do it again tonight. There is all manner of squats, planks, pushups, as well as some cardio stuff in there. Good place to start?

ladyhawk00

Ladyhawk... great list of exercises! They look very similiar to the ones in the JM cardio workouts and circuit DVD that I have. She doesn't use anything but "what God gave you" in the one I have. I haven't done that one in a while, so maybe I will do it again tonight. There is all manner of squats, planks, pushups, as well as some cardio stuff in there. Good place to start?

Yes, should definitely be a good start. And I highly recommend getting the resistance bands if you don't have any yet.

nitashagarcia

I've also read to always do strength training first then cardio...it helps you burn more fat that way! Hope this helps!

lyn267

BUMP