Plataue???

Karlirosem

I was wondering if anyone had some good advise or tips for me. I started out at 217 and have been working out and tracking my food faithfully. I have lost about 11 lbs which I am so proud of. BUT I am stuck at 204 and have been for 3 weeks. I am still working out and tracking my food. Ant similar stories out there?

irisheyez718

People are usually glad to help around here, but it really helps if you open your food diary. Good luck!

H_Factor

your food diary isn't public so its impossible to give you good advice. you may not be eating enough. you may be eating too much sugar...too many grains (bread, rice, pasta, corn, etc.). you may not be drinking enough water (100 ounces/day should be your goal). you may not be eating enough protein.

lots of options to choose from.

watchmeshrink16

That dang 204!!!! I am dealing with the same freaking issue. I have been fine, but this week I have been going up and down between 205 and 204.

sarahs440

i agree with the above. We cant help as much if we cant see your diary. However, I hit that at one point too and after 3 weeks I started losing again. Hang in there!!

engineman312

change it up!!! i'm sure you are like most people, and develop a routine. its ok, a routine is good. it helps us make a schedule and stay focused. but guess what? your body gets used to it. everything from what you eat, to how you work out.

if you run, try going for a bike ride or a swim. jump rope. yes, jump rope. jumping rope for 10 minutes can be the equivalent of running a 6 minute mile.

zoodalia

You don't have to open your diary... how about upping or lowering your calories a little (depending on whether you've been eating quite a high or low amount). Changing your exercise routine can help too. Drink more water if you're not drinking enough. Just mix things up. I was at a plateau for ages and just upped my calories for a couple of days and the weight is moving again.

Good luck!

Karlirosem

Thank you!

xinahay123

Sometimes, you need to change up your exercise routine. Your body gets used to what you are doing and gets more efficient (you burn fewer calories). Every 4- 6 weeks you need to change your workout routine for maximum benefits. Make sure you are getting adequate rest too. Lift weights, consider adding some HIgh Intensity Interval training to the mix.

Also look at your food diary and be sure that you are eating what you should be! Good luck, plataues are soo frustrating!! Hang in there!

mermx

I am giving you my advice based on my own experiences....so it is not a hard and fast rule...and others may offer different advice but it has worked for me. I am on 1200 cals a day + exercise cals (usually around 260cals)

I lost around 8lbs and seemed to plateau for 4 days. So I ate a normal breakfast...100 cals. THEN lunchtime I ate just over 600 cals...I would usually eat 250...then evening meal I kept at 250 cals. I had my usual snacks in between some ham, some laughing cow cheese triangles, some peanuts.

It got me back moving with the weight loss.

Then I got stuck at 14lbs for 2 weeks...so the last couple of days I have introduced a little more fat/carbs...lean steak, sweet potato/ww bread

and things have started moving again

Maybe you just have to juggle things about a little so your body does not get in a rut with the foods/exercise?

chevy88grl

Based on what I've read on the boards - it seems like a lot of people get stuck around 200lbs and then again around 150-160lbs. Not sure why, but it seems to be such a common thing around here. I know I got stuck in the 160's and then again at 150lbs.

What worked for me? (And I am not saying it works for everyone):

Upping my calories and switching up my gym routine. I'm a stick in the mud. I like to do the same things all the time... well, my body gets used to it. Changing things up confuses your body and usually helps to move through a plateau.

So, switch up your workout, raise your calories (or zig zag them) and see what happens.

SueInAz

I broke out of a long plateau by simply cutting my carb intake in about half. I'm eating more lean protein and trying to keep my net carb (carbs - fiber) intake below 80 grams per day. I eat very little processed/white carbs (sugar, white flour, rice, regular pasta, etc.) and stick to whole grains, veggies and flax meal. Since that plateau was busted, I've dropped another 6 pounds and only have another 5 pounds to my goal.

ETA: When you hit a plateau lasting longer than 3 weeks, it's best to change what you're doing. A plateau can be a good thing because it means your body has developed a new "normal" weight and it's happy with your current routine. Changing that routine, using some of the ideas already in this thread, should help to get the scale moving downward again.