Can't wait to see the scale under 200lbs!
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I agree! I havent seen under 200 in about 9 years! Still 21 pounds to go ...0
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I posted on here the first day it was up. Happy to say that today was my day!!! 199.0 and it feels great...like I've crossed a barrier.0
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I hear you! I've lost quite a bit but I've been stuck around 220 since the end of October and it's GRUELING! ONEderland is just sitting there waiting for me!! But no worries - I'm gonna get there - and so are you! Keep up the good work!!0
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I cant wait to see that 199 too! Im 39lbs to go.0
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ME TOO! ...20lbs before I get there and 60lbs until my goal weight ;-) LET'S GET IT!!!!!!!!!!!!!!!!!!!!!!0
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I will be so happy to see the other side of 200 also. Haven't been there in years, but I am on the right track and I plan to stay there!!! 199.5 and I will feel so so good lol0
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me too!0
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Just found the site...the best one I've come across yet. I am looking forward to this new journey. 46 pounds to reach 1990
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That's the number I'm shooting for too!!! Keep up the good work!!!
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That's great! I have not seen 200 in about ten years, Wow! it's been a while....ok I'm really tired of this now....I'm ready to rumble. 0
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Can't for that day. I remember not to long ago want to see it below 300. Not I am only 36 pounds away from the big 200. The scale will be my new profile pic when I get there.
Wow, very inspirational!! I recently entered Onederland. Celebrated with a happy dance!0 -
I celebrate your success and understand your post completely! I, too, just ducked under 200 pounds for the first time in 17 years! I'm hovering at about 195 now for the past two weeks and love it every time I step on the scale! I started this journey at 228 (before I discovered MFP) and am determined to reach my goal of 183. Congrats to you on your success and when that scale dips below 200, you truly have earned your bragging rights. 0
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Somebody sent this - maybe it can help you...I hear you! I've lost quite a bit but I've been stuck around 220 since the end of October and it's GRUELING! ONEderland is just sitting there waiting for me!! But no worries - I'm gonna get there - and so are you! Keep up the good work!!
The Most Dreaded Word In Weight Loss: Plateau
In the world of weight loss, metabolism is king. Everybody seems to know that a fast one is a good one. Yet, some confusion arises when confronted with the problem of who’s got a fast one, what causes a slow one, and what leads to a metabolism that just won’t do what you want it to do – burn fat!
Every day desperate pleas rain from those in the weight loss trenches begging for advice on how to get the scale moving again. Inevitably, someone is 35 or 40 pounds away from their goal weight, and for some reason, the weight has stopped coming off. Despite adhering to a strict exercise regimen and a 1200-1500 calorie-a-day diet, weight loss comes to a stand-still. Sometimes, the scale reveals a slight weight gain. For three weeks, the scale records no change. What happened? Why did it stop after such a long period of successful weight loss?
According to The Mayo Clinic, a plateau means the body has reached a state of equilibrium. The diet and exercise plan that has worked so successfully for the first round of weight loss must now change. The situation feels nothing short of infuriating. The work and sweat and willpower amount to nothing in the face of a plateau.
So what exactly needs to change? Just like all things with the human body, a one-size-fits-all solution is inappropriate. The Mayo Clinic suggests a further calorie cut or an increase in exercise. After all, weight loss happens when the body burns more than it consumes. Unfortunately, many people on calorie restricted diets exercise to their maximum capacity yet experience the plateau. Suggesting a further cut in calories or increasing exercise proves an irresponsible recommendation. Such a plan could lead to exhaustion, weight gain, decreased brain function, muscle consumption (ketosis), and inevitably, binging and burnout.
The trick to fat loss is maximizing the body’s potential to burn fat. This involves finding a balance between the three main elements of fitness: nutrient intake, cardiovascular work, and strength building. These three elements work together to supply muscles with glycogen (converted carbohydrates from the liver), build more pathways within the body to bring oxygen and nutrients to the muscles, and adapt the muscles to the stress of strength training by building more muscle fibers. Increased muscle mass consumes more fat. Cardiovascular work increases the body’s ability to endure longer periods of exercise more efficiently, making muscles more efficient fat burners. The human body can accomplish these two goals only when fed properly.
When one of these elements falls out of balance, the body adjusts to the change and adapts, as the body’s main goal is equilibrium. The goal in weight loss is to change that equilibrium point to a place of healthy weight and body fat, strong muscles, and healthy nutrient intake.
In my experience, the solution to ending a weight-loss plateau means modifying the most extreme measure of the current weight loss plan. What is the most extreme part of a plan? It’s the part of a plan that a dieter does too much or too little. It’s an extreme of too many or not enough calories, cardio work, or strength training.
For example, a relatively sedentary person initially gained weight by consuming more calories than they burned. The extra calories were stored as fat. Though counter to what we’ve been taught, their bodies actually adapted to the excess caloric intake by increasing the metabolism. Because of the extra weight, their body was forced to work harder to maintain normal body functions. Working hard uses more energy. Even with an increased metabolism, without exercise, their extra calories were stored. To take the weight back off, the first obvious solution is to identify the extreme. In this case, the extreme is excess calories, and the solution is to decrease calories. The body then adapts by lowering the metabolism to reach a balance with new, lower caloric intake. Because the process of lowering the metabolism is gradual, the body makes up the metabolic deficit with body fat. In short, the body begins consuming fat to fill energy needs in the face of minimal caloric intake. When the body has lowered the metabolism enough to accommodate the new caloric intake, the unsuspecting dieter reaches a plateau.
So, dear readers, if you’ve hit a plateau, what part of your fitness regimen needs a change? The following example is based on a real-life person on a weight loss journey as they hit a plateau.
John made the decision to lose weight when the scale tipped 240 lbs. In an effort to get to a healthy weight of 180 lbs., he decided to go from a 3,700 calorie a day diet to a calorie-restricted diet of 1500 net calories, meaning that he would have 1500 “leftover” calories after he exercised. His body needed these "leftover" calories to perform normal body functions like breathing, digesting, and thinking. So, if he burned 700 calories on the treadmill, he would consume 2200 calories. He exercised 5 days a week and strength trained twice a week. He eliminated processed foods from his diet and consumed an abundance of fresh fruits, vegetables, beans, and lean proteins. He lost 38 pounds but still had about 20 to go. He's been losing weight steadily for about 7 months. Now, the scale hasn’t budged in three weeks. He’s tired and frustrated and feels like he’s working hard for nothing! He’s got no idea what to do!
To start identifying the extreme, let’s look at the three elements of John’s weight loss journey.
John engages in cardiovascular work 5 days a week. That’s great! His heart rate doesn’t exceed 85% of his maximum (220-your age), and he works out for about 45 minutes each time. John strength trains twice a week, so he’s building more muscle to burn fat, increase bone strength, improve posture, and maximize his efficiency in movement. Both of these activities serve to increase John’s metabolism. These are both reasonable amounts of work. Attempting to increase either may lead to burnout, exhaustion, injury, or even weight gain because John’s caloric intake is still restricted. His decreased calories are now keeping his metabolism lowered. To raise his metabolism without exhausting himself, he must consume more calories. In the same way that he raised his metabolism while gaining weight, he will now do the same thing and lose weight. Only this time, cardiovascular work and strength training will prevent his increased calories from being stored as fat. By increasing his calories, John gives his muscles more energy to consume fat. In a few weeks or months, when he reaches a plateau, signaling that he’s at equilibrium again, he’ll need to increase his calories again. By that time, he might have reached his “goal weight”, so this final increase may be to reach the number of calories he’ll need to maintain.
Note that John did not increase his exercise and his calories. He increased one only - caloric intake. He increased his calories from 1500 to 1800, still several hundred calories shy of his final number (go halfway down). He'll still be at a caloric deficit, and thus, will continue to lose weight. While increasing calories is terrifying to someone attempting to lose weight, consistent cardiovascular and strength training will prevent weight gain.
John may represent many dieters on restricted-calorie plans. Others’ extreme may be cardiovascular work. They may work out intensely upwards of 7-8 times per week, leaving the body precious little time to heal and repair. In that case, decreasing exercise and/or intensity a few times a week might be best, or again, increasing calories. Some may eat enough and only do cardiovascular work exclusively. For them, incorporating strength training into their regimen will push them from the plateau onto the losing path again. In all of these cases, water consumption is essential. Water mobilizes fat so that muscles can access it easily. Without water, blood pumps like sludge and causes your body to work less efficiently.
Here are some general guidelines to identifying the extreme in your weight loss plan. Modifying this extreme is the likely solution to further your weight loss.
You may need to consume more calories if:
· You exercise regularly (4+ times per week), strength train 2-3 times per week, and are on a calorie-restricted diet, but you do not consume the minimum calories plus most or all of the calories you burn through exercise
· You consume less than 1200 at least once a week
· You consume less than 1500 calories most days of the week
· You regularly consume fewer calories than your BMR (basal metabolic rate)
· You have headaches, lethargy, aches, and/or lack of concentration
You may need to change cardiovascular work if:
· You are mostly sedentary
· You engage in cardiovascular work fewer than 4 times per week
· Your cardiovascular workouts last shorter than 20 minutes
· Your heart rate does not remain in the 55-70% max. range at least two times per week
· Your heart rate does not remain in the 70-85% max. range at least three times per week
You may need to modify strength training if:
· You do not currently engage in strength training
· Your weights seem very light, thereby not stressing your muscles
· You have reached your goal weight, but still feel “flabby”
This article is not a comprehensive study in why we lose. The plateau is but one obstacle in the path to health. Weight loss takes tremendous willpower and strength. Those who accomplish the goal of changing their lives through increased health are true champions, and those in the midst of the battle are nothing short of warriors. While the fight gets confusing when what has been working suddenly stops, your body, your heart, your bones, and your muscles all work best when the excess weight is gone. You can work through this frustrating time by resetting your equilibrium point. As you review your caloric intake and reflect on your exercise regimen, you can now identify the caloric, cardiovascular, or strength extreme and make the change that will move you back onto the path of weight loss. By NATALIE CLANCEY0 -
I posted on here the first day it was up. Happy to say that today was my day!!! 199.0 and it feels great...like I've crossed a barrier.
Woo hoo! Congrats!!! Eventually, everybody posting on this thread will be residents of Onederland!0 -
I am 6 to 7 pounds away. I am trying to hit it before the end of the month. It is just a number, but I haven't been on the other side since the mid 1990's.0
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Congratulations to all those who've made it!! 18lbs to go for me and I just can't wait!0
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Hopping on this train to Onederland. Congratulations to those that have arrived. 0
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Hey everybody. Im new here. Its really encouraging to see all of this success and great community interaction. Ive only lost a couple of pounds since coming here and have quite a way to go. 28 pounds to onederland! Cant wait!
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I posted on here the first day it was up. Happy to say that today was my day!!! 199.0 and it feels great...like I've crossed a barrier. How exciting, good on you, a real achievement to cross that line :flowerforyou: 0
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Woohoo it's getting crowded in ONEderland! Good work to get there and staying thereI celebrate your success and understand your post completely! I, too, just ducked under 200 pounds for the first time in 17 years! I'm hovering at about 195 now for the past two weeks and love it every time I step on the scale! I started this journey at 228 (before I discovered MFP) and am determined to reach my goal of 183. Congrats to you on your success and when that scale dips below 200, you truly have earned your bragging rights. 0 -
MaximalLIfe thanks for posting that long but VERY informative article. I'm going to copy it and email it to myself. Good information :-)0
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thats awesome! I am almost out of the 3's and cant wait, so I can only imagine what out of the 2's will be like!!!0
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mm I'm just over 15lbs from that goal. Every week a new adult lowest weight but I just can't wait for onedeland
Good job!!0 -
Started this little adventure at 224... I am now sitting at 213. I am 6'4 and carry the weight pretty well but my goal was 200 - but since i have done so well in the first month - I am going to push for 190 by this summer with muscle.
Add me if you'd like... could always use more friends to keep the motivation going!0 -
MaximalLife, thanks, that is so useful. I have a book called 'Nutrition for Life', and it refers to 'set point'. I always wondered what the relationship of this was to what MFP calls 'starvation mode'. This article makes a lot of sense.
Yay, I'm also NEARLY into Onederland! 202.2 last weight in - really want to be there by the end of the month!0 -
200 is my first goal! Weighed in on Friday and I'm at 217 and I can't wait to see the number keep going down over time! After that I'd like to get down to 180, where I will finally be in the "normal" weight range for my height and build. Yay!
I'd love to have more friends so we can exchange motivation
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It was such a great day for me when I got to ONEderland!
With dedication we can all meet our goals.
Never underestimate what you are capable of!0 -
:laugh: Let that anger burn and move you to ONEderland - I am right with you, I am 200.8 today so except to be skipping thru the gate by the end of this week. I'm working on it anyway!
Post when you get there won't you
DEAL!!!!0 -
Holy guacamole... I can't wait to see my weight under 200 lbs too!!! I have some time before that happens but it's definitely achievable!!!0
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I'm on board with that too !! Although it will be a while yet for me, I believe I can do it this time ~ with all the support from here I am Not alone. You go girl !!0
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