Plateau help!

quixoticmantis

Hey everyone!

Since being on MFP, I've lost approximately 7 lbs - going from 118 to 111. My projected goal is 105. Being a relatively muscular 4'11", I think that's pretty good weight loss for 2 months!

I've now hit a plateau, and haven't lost anything for 2 weeks or so. I have my goals set at 1 lb per week.

Would it be beneficial to decrease my loss goal to 1/2 lb per week for a little while, thus upping my calorie intake? I'm quite active - on my feet ALL DAY at work ( I work at a vet clinic) and I usually work out in some way 3 or 4 times a week, usually P90x, running, or gardening/mowing.

Ideas? Thanks!!

I know my food diary is private. I choose to do this because having battled an eating disorder in the past, I'm very private about what I eat. I assure you it is good, healthy stuff and most days I meet my 1200 calories or might be a little under. I normally do not eat back ALL my exercise calories.

natskedat

Decreasing your weight loss goal and even increasing your activity level (if you're not already alotted the maximum number of calories) will do you well.

Congratulations on being so close and working so hard. You've done great!

HoopFire5602

I'm going to add you because I had exercise bulimia. it's understandable to want to hide your diary.
Eat back the exercise cals. I know that is going to be difficult, but it really does help to noursih your body after you have been moving around all day.

vraesgame

I read in a magazine interview with Jillian Michaels that she suggests when women hit plateaus is to increase their daily calorie intake by 10% and take 2 days off of exercising. I just read it a few days ago and haven't tried it yet... maybe it'll help?

bjohs

Just to offer a strange point of view, when all else failed, this is what I did to move off my plateau: http://www.myfitnesspal.com/blog/bjohs/view/plateau-vs-chocolate-who-won-116497

bjohs

Double post

melizerd

If you are NETTING at least 1200 calories a day that's good.

Is your activity level set at active or something (I know there's an option for people on their feet all day, like nurses etc) and you should be at that for sure.

Also for ME I don't lose if I only net 1200 calories a day for long, I need to be at about 1350-1400 net for my body to lose weight. I'm 14lbs from my goal weight now and it has REALLY slowed down, even though I'm at 1lbs a week lose it doesn't happen evenly like that now. I go a week or two with nothing, then drop two pounds etc. But it does still come off.

Remember a plateau isn't until 3 weeks of NO change (no gain or loss) so you may still find that you'll lose next week too

muunkyboy

Hi,

I completely understand you keeping your food diary private given your past. If you don't mind me asking, how many meals do you eat a day? The reason I ask is that it is currently thought that the 'plateau' effect occurs because of reduced calorie intake the body goes into starvation mode, slowing the metabolism and storing more fat. What I would recommend is some relatively simply things, forgive me if this sounds patronising. Ensure your cal intake is well balanced. Reduce your carb intake and increase your protein intake to balance. Try to eat 5 small meals a day. Doing this reducing the chance of going into starvation mode, and keeps the metabolic rate high. Make sure your breakfast and lunch are more substantial than your evening meal as you obviously burn more cals in the evening than at night. Drink plenty of water (at least 2 litres a day), I fill a large bottle in the morning at work and sip it throughout the day. Get plenty of balanced exercise. Cardio exercise is great, but more gentler exercise works in a slightly different way so it's good to get a balance. When I can, I cycle to work (about a 20 min journey each way) but also walk the dog and sometimes walk at lunch too. At a brisk pace this is one of the best forms of exercise. This is the best help I can give you, hopefully more people will come up with other tips too! Best of luck to you.

quixoticmantis

Hi,

I completely understand you keeping your food diary private given your past. If you don't mind me asking, how many meals do you eat a day? The reason I ask is that it is currently thought that the 'plateau' effect occurs because of reduced calorie intake the body goes into starvation mode, slowing the metabolism and storing more fat. What I would recommend is some relatively simply things, forgive me if this sounds patronising. Ensure your cal intake is well balanced. Reduce your carb intake and increase your protein intake to balance. Try to eat 5 small meals a day. Doing this reducing the chance of going into starvation mode, and keeps the metabolic rate high. Make sure your breakfast and lunch are more substantial than your evening meal as you obviously burn more cals in the evening than at night. Drink plenty of water (at least 2 litres a day), I fill a large bottle in the morning at work and sip it throughout the day. Get plenty of balanced exercise. Cardio exercise is great, but more gentler exercise works in a slightly different way so it's good to get a balance. When I can, I cycle to work (about a 20 min journey each way) but also walk the dog and sometimes walk at lunch too. At a brisk pace this is one of the best forms of exercise. This is the best help I can give you, hopefully more people will come up with other tips too! Best of luck to you.

Most days I eat 3 meals a day, although my breakfasts are usually a little, um...light. I'm not a big morning eater I know that's something I need to change!!

Thank you so much for your input!! It will definately be put to good use.

quixoticmantis

I read in a magazine interview with Jillian Michaels that she suggests when women hit plateaus is to increase their daily calorie intake by 10% and take 2 days off of exercising. I just read it a few days ago and haven't tried it yet... maybe it'll help?

Hmmmm.....I might have to try that! Thanks! If Jillian suggests it, it can't be bad, right?! Thanks!

quixoticmantis

I'm going to add you because I had exercise bulimia. it's understandable to want to hide your diary.
Eat back the exercise cals. I know that is going to be difficult, but it really does help to noursih your body after you have been moving around all day.

Added you back, nice to meet you!! :flowerforyou:

I really do need to do better on eating back my exercise calories.

quixoticmantis

Just to offer a strange point of view, when all else failed, this is what I did to move off my plateau: http://www.myfitnesspal.com/blog/bjohs/view/plateau-vs-chocolate-who-won-116497

Wow..very cool!!!! Thanks!

LisaKyle11

I read in a magazine interview with Jillian Michaels that she suggests when women hit plateaus is to increase their daily calorie intake by 10% and take 2 days off of exercising. I just read it a few days ago and haven't tried it yet... maybe it'll help?

interesting idea.... may try it!

ImJDLookatME

Just to offer a strange point of view, when all else failed, this is what I did to move off my plateau: http://www.myfitnesspal.com/blog/bjohs/view/plateau-vs-chocolate-who-won-116497

This was so helpful! Thank you! I feel much better knowing about these things since I think I have hit a plateau or maybe not