Help plateau!

rainbowbow

it seems like I've been working out and staying under my calorie goal. Will a two to three day fast help restart my weightloss?

DannyMussels

I don't think that's a great idea.

How long have you been working out for?

You probably need 3 weeks to a month to see any solid change.

rainbowbow

Workout about 5 times a week, i started on august 1st. It seems like these past two weeks I haven't budged even .1 pounds.

amygee05nb

eat more good calories and go harder at the gym and then take a couple of rest days from the gym.
I was at a plateau and it was because I was at the gym too much, my body didnt have time to rest and take in the weight loss.
I haven't gone for 3days and 2 pounds dropped right off. Don't be discouraged and dont give up, ya gotta keep shocking your body.

Arynamber

Zigzag your calories for a few days.. I have heard that helps.

rainbowbow

I noticed that I lose weight when I DON'T go, but thought it was in my head!

eat more good calories and go harder at the gym and then take a couple of rest days from the gym.
I was at a plateau and it was because I was at the gym too much, my body didnt have time to rest and take in the weight loss.
I haven't gone for 3days and 2 pounds dropped right off. Don't be discouraged and dont give up, ya gotta keep shocking your body.

DannyMussels

Ya, its kinda discouraging not seeing the scale move in a week or two, or even go up.

Weighing yourself the same time of the day? Morning, little clothing, before you eat, etc?

I found added cardio, running 10-20 minutes a day helped me get under 200 when pretty much nothing else did.

Change your routine up a bit too may work, every 1-1.5 months I do.

Do you do weights, or just cardio? Both?

amygee05nb

I noticed that I lose weight when I DON'T go, but thought it was in my head!

eat more good calories and go harder at the gym and then take a couple of rest days from the gym.
I was at a plateau and it was because I was at the gym too much, my body didnt have time to rest and take in the weight loss.
I haven't gone for 3days and 2 pounds dropped right off. Don't be discouraged and dont give up, ya gotta keep shocking your body.

it might just be in your head. You can take a day off from the gym. And see what happens? Are you eating small meals through-out the day? That also helps

Danahimself

I actually overcame my plateau by relaxing on my diet and exercise for about a week. Thats how it was remedied for me. Change routine a bit also!

rainbowbow

Mainly just cardio. Weighing myself like you said...

Ya, its kinda discouraging not seeing the scale move in a week or two, or even go up.

Weighing yourself the same time of the day? Morning, little clothing, before you eat, etc?

I found added cardio, running 10-20 minutes a day helped me get under 200 when pretty much nothing else did.

Change your routine up a bit too may work, every 1-1.5 months I do.

Do you do weights, or just cardio? Both?

velvetkat

I started carb cycling.. doing 3 days of 200 carbs.. same calories as normal.. about 1200-1300 next day 100 carb.. next day 80 and then 60 carbs. you can play with the fat and protein but dont go over 25% fat.
then after 2 weeks of that I did one week of 70% protein. then went back to the carb week. I was on a plateau and so far after 3 weeks i have lost 7 lbs... it seems to help me. getting ready to start another week of high protein.
you want to not let your body get used to any one way you eat. will keep your metabolism guessing and working!

This came from my trainer just in case you wondered where I got my info.
Good luck!


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russelljclarke

(sigh) are you eating your exercise calories? If not, you could be in starvation mode, which'll cause you to plateau. If you're nervous about eating too much, don't be - I've tested the theory, and it's OK. See the link below.

DannyMussels

Depending on what you use for cardio, I could suggest HIIT, running intervals on an elliptical worked out very well for me before.

If your'e unfamiliar, its basically fast, slow, fast, slow for 20 mins or so...(warmup and cooldown too tho) and it basically puts your body into overdrive, so its still attempting to recover/repair itself for the next day or to.

It's a lot more effective than traditional cardio (jogging, stairmaster, elliptical etc) for an hour or two.

Eleisabelle

Believe it or not, if you're getting too few calories for your activity level, your body can sometimes try to hold on to them. The same thing happens if you do the same exercise routine for too long, because your body gets too efficient and you don't burn as much.

Try upping your calories by about 200 per day (yes, that much) and change up your exercise routine. You will seem to gain a few pounds as your body adjusts to the new intake, but then your metabolism will kick up to match, and you'll start to lose again, especially if you also change the muscle sets you're working.

Taking rest days from exercise also helps, because it's during that time that your muscles build up, and muscle burns more calories.

But eating even less will cause your metabolism to slow even further, because it won't have as much to do... and that won't help at all.

Plateaus suck, but you can break through! Good luck!