Plateau? *sigh*

sleepytexan

If your diary is accurate, it seems you are eating too few calories on a regular basis, and have possibly slowed your metabolism.

When people eat too few calories for a long time (AND they work out), they will plateau and possibly even gain weight --that happened to me (see my profile).

Also, if you regularly eat so few calories then have abinge day -- boom! big gain, just like what happened to you.

The good news is that you can lose weight without starving yourself. In fact if you are a regular exerciser you actually NEED to eat more in order to lose. Before anyone argues that they lost 500 lbs. (or whatever) by only eating 1200 calories a day, I will point out that IF you have a very large amount of weight to lose AND if you do not exercise very much then of course you will lose by eating very few calories a day. However, once you change your lifestyle, start moving, really exercising, reducing body fat and gaining muscle mass, you will need to eat more.

So . . . what I'm saying is, on a regular basis, you may see greater success at weight loss by eating at no more than a 1lb/week loss goal deficit PLUS eating your exercise calories. This will do so many good things for you: it will properly feed your developing lean muscle mass, it will give you more energy, and because your body will be properly fueled, the metabolism will improve. Also--on a daily basis you will have more calories to eat, thus you will be less likely to have binge days, or even when you go to a special event, you are not so likely to go over what you normally eat, so your body will not freak out and gain.

There is a lot of great information on MFP about this topic. Here is just one link that you may find helpful to explain:

http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works

The most important thing to remember is that a fit body has different (higher) caloric demands than an unfit body. As you continually improve your fitness, you will continue to approach your goal, and thus eat a bit more gradually until you get to maintenance.

When you see people arguing against eating exercise calories and recommending a 2 lb/week weight loss goal, take one moment to see if those people are near or at their goal, whether they have been able to maintain their goal and healthy lifestyle for any period of time, whether they have a healthy or athletic body fat percentage. If not, perhaps they are not the people whose advice you want.

blessings.

wvualum

I'd get a new doctor

myiceisonfire

I don't want to sound mean BUT... If you think I'm eating too low of calories I don't need to hear comments about it....

I was put on a 800 calorie goal each day based off of my height/weight & told not to eat back my exercise calories... This is from a professional, so if you don't like it, I'm sorry but then just don't comment.

If you have any helpful advice I will happily take it, but if it's about my calorie take being too low, complain to the dr about it, not me.

koosdel

I don't want to sound mean BUT... If you think I'm eating too low of calories I don't need to hear comments about it....

I was put on a 800 calorie goal each day based off of my height/weight & told not to eat back my exercise calories... This is from a professional, so if you don't like it, I'm sorry but then just don't comment.

If you have any helpful advice I will happily take it, but if it's about my calorie take being too low, complain to the dr about it, not me.

Ok. Point taken, I'm sorry.

What's his number?

sleepytexan

I don't want to sound mean BUT... If you think I'm eating too low of calories I don't need to hear comments about it....

I was put on a 800 calorie goal each day based off of my height/weight & told not to eat back my exercise calories... This is from a professional, so if you don't like it, I'm sorry but then just don't comment.

If you have any helpful advice I will happily take it, but if it's about my calorie take being too low, complain to the dr about it, not me.

I didn't think I was mean. I thought I was helpful. Oh well.

myiceisonfire

I don't want to sound mean BUT... If you think I'm eating too low of calories I don't need to hear comments about it....

I was put on a 800 calorie goal each day based off of my height/weight & told not to eat back my exercise calories... This is from a professional, so if you don't like it, I'm sorry but then just don't comment.

If you have any helpful advice I will happily take it, but if it's about my calorie take being too low, complain to the dr about it, not me.

I didn't think I was mean. I thought I was helpful. Oh well.

you weren't mean ... you had more to say than just "you're eating too low!!!!!!!"

myiceisonfire

I'm sorry I even made this post... wish i could delete it

portexploit

If your diary is accurate, it seems you are eating too few calories on a regular basis, and have possibly slowed your metabolism.

When people eat too few calories for a long time (AND they work out), they will plateau and possibly even gain weight --that happened to me (see my profile).

This has no basis in any form of science. It's against the laws of physics. I am talking about you gaining weight, where did the the excess weight come from? It didn't come from thin air. you know?

qoute:from http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works

When the body perceives intake to be too low and energy stores (fat) to be inadequate for making up the difference quickly, it begins to compensate to prolong survival. First, it slows metabolism (the rate at which you use energy.) If intake continues to be too low, it then begins to access muscle, because it is easier and faster. The loss of lean tissue further slows metabolism. If this cycle continues for a significant period, at the right levels, it results in an ever-decreasing metabolism. This means a person can eat less and less (to a point), and still have slow or no weight loss because the body’s energy requirements have decreased. Remember that total energy requirements include BMR, daily activity and purposeful exercise.

When you are hungry it releases growth hormone which helps perserve muscle mass. 2nd If you're not eating much, your insulin will be low which liberates bodyfat. That post link is inaccurate big time.

If I went from a 4000 calorie a day diet, to a 2000 calorie a day diet, I will lose weight, that's a given, what is also a given i won't burn as much calories as before, i'll weigh less and have less weight to move, on a reduce calorie diet muscle mass loss is almost inevitable. Since I am burning less calories, have less muscle mass then before, since my body is using "interal resources such as fat, and possibly muscle" Does this mean I am in starvation mode on a 2000 calorie diet???

Here's the question, "What is starvation mode, and how do you know you're in it?" I want to see someone try to answer that.

ShapeUpSidney

what is also a given i won't burn as much calories as before, i'll weigh less and have less weight to move

People forget about this all the time. If I'm severely overweight, a simple walk might TORCH calories for me. That same walk may burn a pathetic amount of calories for someone much smaller. We burn calories by performing work, and work a product of force and distance (also CosTheta, but we'll oversimplify for now). Body weight is typically the force you're moving when you walk and run, so when you decrease that and the distance remains the same....the amount of worked performed decreases (calories burned).

So, if you're running, add distance as you lose weight.

On the cardiovascular side of things, an unfit person makes their heart work overtime to do simple things like climb stairs. That's not a good sign of health, but it does burn a ton of calories. As your cardiovascular fitness improves, your heart doesnt need to work as hard to do what it did before, and you burn less calories as a result.

As your CV fitness improves, you need to INCREASE your intensity to maintain weight loss.

Hope that helps!

myiceisonfire

what is also a given i won't burn as much calories as before, i'll weigh less and have less weight to move

People forget about this all the time. If I'm severely overweight, a simple walk might TORCH calories for me. That same walk may burn a pathetic amount of calories for someone much smaller. We burn calories by performing work, and work a product of force and distance (also CosTheta, but we'll oversimplify for now). Body weight is typically the force you're moving when you walk and run, so when you decrease that and the distance remains the same....the amount of worked performed decreases (calories burned).

So, if you're running, add distance as you lose weight.

On the cardiovascular side of things, an unfit person makes their heart work overtime to do simple things like climb stairs. That's not a good sign of health, but it does burn a ton of calories. As your cardiovascular fitness improves, your heart doesnt need to work as hard to do what it did before, and you burn less calories as a result.

As your CV fitness improves, you need to INCREASE your intensity to maintain weight loss.

Hope that helps!

So here's a good question.... I have an HRM. I walk until I burn 300 calories.... As I lose weight and still walk til I burn 300 Calories. Is that okay instead of adding distance? Or would that automatically add the distance?

portexploit

what is also a given i won't burn as much calories as before, i'll weigh less and have less weight to move

People forget about this all the time. If I'm severely overweight, a simple walk might TORCH calories for me. That same walk may burn a pathetic amount of calories for someone much smaller. We burn calories by performing work, and work a product of force and distance (also CosTheta, but we'll oversimplify for now). Body weight is typically the force you're moving when you walk and run, so when you decrease that and the distance remains the same....the amount of worked performed decreases (calories burned).

So, if you're running, add distance as you lose weight.

On the cardiovascular side of things, an unfit person makes their heart work overtime to do simple things like climb stairs. That's not a good sign of health, but it does burn a ton of calories. As your cardiovascular fitness improves, your heart doesnt need to work as hard to do what it did before, and you burn less calories as a result.

As your CV fitness improves, you need to INCREASE your intensity to maintain weight loss.

Hope that helps!

So here's a good question.... I have an HRM. I walk until I burn 300 calories.... As I lose weight and still walk til I burn 300 Calories. Is that okay instead of adding distance? Or would that automatically add the distance?

Yeah that's fine, never thought of it like that.

KeriA

You are not in a plateau yet until you hover at the same weight for a few weeks. If you continue at 199 with no gain or loss for another 2 weeks that is a plateau and frankly typically they happen at about 10% weight loss which it sounds like you have already exceeded. You typically will slow down before you hit the plateau. However it doesn't make sense to make adjustments until you know you are in one. One of the methods to get out of a plateau is to eat more calories particularly if you have been on low calories for a long period of time. You look for what aspect have you done to the max and switched to one you have underdone while lowering that type you have gone all the way with. So if you have really taken cardio to its limit you may want to switch to upping weight training and lowering cardio. If you have done alot of weight training and low cardio then you switch to higher cardio and cutting back a bit on strength training. I already mentioned the calories. If you aren't in a plateau and adjust for a plateau what are you going to do when you actually do get into a plateau. You need to continue on course for the next 2 weeks see if you lose. If not you know you are in a plateau. If you have taken all the aspects of weight loss to the max there is something you can do but I don't think you will like it.

SallieBeige

I'm sorry I even made this post... wish i could delete it

Myiceisonfire, I appreciate it might be difficult for you (sorry) - but I am glad you made the post and have been following it with interest. I have found people's opinion most informative.

My body will NOT lose weight unless I eat under 1000 calories (and I am doing a fair amount of exercise at the moment as well).
This is simply a fact - for a few months I followed the 1200 calorie thing with NO success.

It is interesting to read how strong people's opinions are - and clearly they can loose weight eating that amount of calories. They clearly haven't been where we are. If my weight loss spiralled down out of control I would adapt my calorie intake accordingly.

I look forward to following your progress with interest. Please don't be put of by all these opinions - I think they are based on their personal experiences (which I am glad seem to be so successful for them)

ShapeUpSidney

So here's a good question.... I have an HRM. I walk until I burn 300 calories.... As I lose weight and still walk til I burn 300 Calories. Is that okay instead of adding distance? Or would that automatically add the distance?

I would think that using a heart rate monitor would help you automatically adjust your calorie burn, BUT I would still track pace and distance. Make it another fitness related goal. Walk faster, longer, with hand weights, etc...work up to jogging

You can also add a weight vest or back pack. That will help your burn calories in less time.

ShapeUpSidney

However it doesn't make sense to make adjustments until you know you are in one.

I disagree. I think you should be making adjustments to your exercise regime every week. How else are you going to improve your fitness? It isnt just about losing the weight...

portexploit

i don't think there's a plural to "impatience".. but anyway..

make sure you're logging calories accurately. measure everything until you can eye-ball it. are you having too many "cheat" days? are you not challenging yourself during workouts? there's a lot that could be going into a steady-scale. get a heart rate monitor to calculate your burned calories accurately, too.

you do need patience, but i understand your frustrations. keep at it.. getting healthy is a LIFE style adjustment, you have your entire life to perfect it.

Sorry about my spelling, I have been things to do then try to get significance from my spelling.