Help me break my plateau

dlyeates

OK MFP family I need help. I'm on an almost 2 month plateau and I'm going nuts!!! I'm usually on a 1200 calorie diet. During Thanksgiving and Christmas I upped it to 1435 because I knew I would indulge some and that is still supposed to net a 1 lb weight loss. I didn't worry about going over on the holidays. I usually also do 1200 when I can't exercise to control my weight loss with food.

So I did gain about 2-3 lbs over Christmas and with TOM and stuff but I've lost that. Here is my weight progression:

12/7: 171
12/9: 168.8
12/16: 170.8
12/23: 170
12/30: 169.6
1/8: 168.8
1/20: 168.4
1/25 (today): 169.8

I do usually only weigh in on Fridays but sometimes check in during the week to see progress. I know about normal fluctuations but this has been very consistent up and down for almost 2 months. (the dates skipped were when I had TOM due to bloating and weight gain......I don't weigh in for psychological reasons)

I admit in December I didn't exercise much due to the shopping, wrapping and prepping for Christmas. In January I got back to a mostly regular schedule. I started doing C25K and am doing that 3 days a week and also do my elliptical at home a few other days. I usually work out 5 days a week.

I haven't started any weight training because this exercise thing is new to me and I don't know a lot about it. After we get my hubby's next paycheck with his raise on it and we do our budget meeting I will probably take out the $250 for some training sessions so I can get on a weight training schedule.

I have read and heard that cardio is great for burning fat (especially belly fat which is my trouble area) and that is one of the reasons I started C25K. But I'm in week 4 of that program and I'm not built to be a runner and my lungs are pretty taxed with the 5 minute run section but are ok after (I'm trying to build my lungs up since I have exercise induced asthma). I would have thought that this would have helped with a couple of pounds especially since it's intervals (slow, fast, slow, fast).

I think I eat pretty healthy. When we do eat out I watch what I eat, I usually leave a deficit to account for any tastes I might have and try to net 1200 or more.

Any advice is welcome because I'm starting to get depressed even though I know this is a journey and I won't stop just because of a setback. But I need help!!!!!!!

steffiejoe

Looking at your food dairy, I would increase my protein. Thats what has worked for me.

Also your sodium intake is extremely high on several days. I try to keep my sodium at 1500 but its hard .

dlyeates

On the days I know I'm high on sodium I try to drink more water but not always. I will look at that.

Any other suggestions?!?!? Please!!!

TinkrBelz

I would not use the $250 for a trainer....but that is because I am cheap. Join a gym that has different type of classes. For example, I teach Zumba...I have modified it some to incorporate muscle building too. But it is a high sweat and muscle building hour. Our gym offers TRX, Kick Boxing, Abs Class...a lot of classes that come with the gym membership.

I am not a big fan of running because I get bored...but doing different classes with other women is really a fun workout. I have some online friends that do TurboFire. I looked at it and it looks like a fun and hard workout. I guess I like these kinds of workouts because they are like dancing and that is great.

I have just learned that I need to eat my workouts. So, my calorie goal is 1220, but since I burn 620 in my class, I am trying to hit around 1800/day. So, if you up your workouts, you will need to up your calories.

So, just see if some fun type of exercises boosts your metabolism.

Oh, and some gyms will have someone show you how to use the machines. They are not paid trainers, they are there to show you how to use the equipment and the proper technique.

HTH

yankeedownsouth

Maybe try to add more fresh fruits and veggies and reduce the amount of prepackaged meals?

PrairieRoseNE

I agree with what some others have mentioned - maybe cut your sodium down if you are able.

Ways to reduce sodium in foods you eat are:

Rinsing any canned vegetables with water, to eliminate some of the sodium. Like green beans, black beans, corn, peas, etc.... usually doesn't affect the taste much.

Even foods like frozen chicken breasts are injected with sodium - so I try to buy fresh chicken from the butcher counter whenever possible. Deli lunch meats are bad for sodium - I eat them very rarely.

Start reading the food labels - cake mixes, puddings, etc....are alot higher in sodium than you'd expect them to be.
I know it's hard to cook from scratch, but if you have the time, try to not use pre-pkg'd food when possible. Box mixes are handy & fast, but you can almost make homemade hamburger helper in the same amount of time, and save alot on sodium.

Sorry to be a sodium harper, but not only will a low sodium diet help you with weight loss, it's alot better for your heart and other vital organs.

Good luck!!
((HUGS))
~~PR