please help! plateau going on for too long! :-(

laura1327

Hello! i really need advice. I've been struggling to lose weight since the beginning of the year. I've already lost 57lb so far. I still have about 30lb to lose. I was given advice by a friend to change what i was eating to get out of the plateau, i managed to lose 6lb but now i'm stuck again! Should i increase my exercise? i'm trying to walk for an hour a day with daughter in the buggy and as long as i can on the cross trainer, normally about 20 minutes a few times a week. but it seems this isnt working anymore when it did before. i'm eating 1200 calories all low fat. i heard high fibre helps, so i've been eating lots of green veg. well i only started this yesterday! any other tips anyone has???
i'm now 85kg (187lb), i was 111kg (245lb). This is the 3rd time in my life i have lost this much weight and this is the 3rd time i have got stuck! (i had babies after the first 2 times i lost the weight!) this time i want to keep going to get to an ideal weight.
please help!!!!!

morganadk2_deleted

firstly well done on what you have lost so far

i have had a quick look at your diary on the days you have logged you have eaten in most cases under 1000 , you need to eat a mimnim of 1200

fat is not bad, good fat are important .

more exersice would be good if you can


good luck on your journey

Usbornegal

If you do what you always do and don't get resuts, do something different! I've been going through a brief plateau and so I've upped my calories to 1/2 pound a week loss, changed my exercise pattern and my weight started to respond. So you might want to give yourself a one week break on diet changing to 1/2 pound loss, and instead of walking try riding the bike. Instead of the crosstrainer, spend a half hour at the park with your children playing on all the equipment with them - lots of climbing, leg pumping, etc. and see what happens. If nothing else, taking a break and having fun will decrease your stress and focus and that might help all by itself!

sherry9300

Yep, eating fat doesn't make you fat....eating too many calories and moving too little does that. It's hard to get off the low-fat bandwagon, though. I think we've all been brainwashed.

violetness

From everything I have read and experienced, the way to bust a plateau is CHANGE. First, you really may be eating too little. Try going up to maintenance calories for 2 weeks or so. You can also add strength training to your exercise, which would probably really help. I also advise changing your cardio routine to something different every 30 days. Ironically for me, the way i broke my plateau was to exercise LESS, which made no sense to me until i talked to my doctor about it, and he said that too much exercise can put some people into a starvation mode. So maybe try taking it easy for the next 2 weeks, even if you gain a little back. That can reset your metabolism and trick your body. Just don't give up!

marci423

I am stuck there myself ( I have changed my calories and started going to the gym 3 times a week and working with a personal trainer, my body is starting to change even though it doesn't show it on the scale! I knew I was going to have to change something even though the walking and diet change worked for me before.

My advice, do what the others say and change it up some, your body won't know what to do and should start losing again!

I was 240, now I am 190 looking towards 145...........

good luck!

fmw123

You must be starving! You're hardly eating much at all. I know how you feel, I am in a similar situation where I've stuck to the same weight for about 3/4 weeks now. I have changed my settings to lose 1-1/2 pounds a week rather than 2. I think persistence is the key to the game. Just need to keep going and stick it out. It will fall off eventually. But yes, i agree, change is everything... i know you probably feel like giving up but please don't.. we have three choices in life: give in, give up or give it everything we've got!

minime2b

Lean protein and high fiber diet usually helps me, also go easy on starchy foods.....good luck

samicisco

You have done a fantastic job of losing this much weight so far!!

When I joined this site this week, I had already lost 20 pounds with 8 more to go. A couple of weeks ago, I saw my doctor for my physical and asked him why I was stuck on a plateau (at that point I had lost 16 pounds and the scale hadn't budged for over 2 weeks).

My doctor gave me some excellent advise.....he told me to lift weights at least 2 or 3 times per week to build up muscle mass (muscle burns fat even while we are at rest) and he also told me to eat something for breakfast within 1 hour of waking up.
He explained that if we do not eat shortly after waking up, our body will choose to burn muscle instead of using food for fuel.

Eating something (not coffee but actual food) within an hour of waking up seems to have really made a huge difference. The week I started eating right away I lost 2 pounds immediately and the weight has been coming off since then. I also try to lift free weights at home a couple of times per week but time is a factor in that since I have 3 children and (like everyone else) a very busy life.

Please try either or both of these pieces of advise from my doctor and let me know how it goes for you!

All the best on your continued weight loss/healthy living journey!!

CAC5550

I was stuck too for a while. I was eating to few calories. Try to eat what your allowed and dont forget to log your exercise. Changing up your work out to more intense cardio (which I dont love) also helped. I have added all natural shakes and protein to my diet too. BIG HELP Isagenix is an all natural nutritional cleansing product that has amazing results. I did the 9 day cleanse and lost 7 lbs. And its not a poopy cleanse, it a deep cellular cleanse. It removes all the toxins from our system that way we can burn calories and process our food a lot better. Check it out. And have a great day! www.carrecrisman.isagenix.com. Good luck xo

mrscampbell318

http://www.mayoclinic.com/health/weight-loss-plateau/MY01152

Good luck getting over it! Congrats on weight lost already!!!!

squishycow7

you've made a LOT of progress, so don't think that this plateau is permanent!! you've proved you can make changes, just keep it up!
http://www.myfitnesspal.com/topics/show/9433-expectations

I didn't peek myself, but someone said you were netting 1000cals a day. this is low.
http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

more on that:
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

CaseRat

http://fitnesswithnatalie.blogspot.com.au/2011/05/most-dreaded-word-in-weight-loss.html

Read that.

Eat more.

DixieDarlin1987

I broke a plateau during my weight loss journey by zig zagging my calories. There are different ways to do it. The way I did it was I would keep my calories at around 1200 for 3 days, eat maintenance calories for 3 days, and then have 1 cheat day. I did this for about a month and shook up my exercise routine and BAM! NO MORE PLATEAU! But seriously, especially if you're exercising...your calorie intake needs to come up to 1200+. You're body may be hanging on to every calorie you put into it if you're not eating enough. Also, did you ever consider that physical changes may be occurring even though you're not losing? I need to find my before and afters post so you can see. I only lost 15lbs from one pic to the other but the change in my body composition was awesome! I'll go find it

LPCoder

I am wondering if you were once at your current weight a while ago? Let me explain: As I was gaining weight, it was over a period of years. At one point I was at 150-155 for a while before gaining again. Then I was 190ish for a while then I gained again. When I took off the weight, I noticed that the places where I stalled on the way down, were at the same places I stalled when I gained. Stop and think if this it true for you. If so, then be patient, your body is just trying to do the opposite of what you did on the way up. Your body recognizes this weight from before.

Try doing a low-carb diet for a few weeks and then SLOWLY add carbs back in.

amksmk

HI!
firstly, good job on losing all that weight@ what an inspiration.

So, to begin, you are not eating enough calories. Calories are NOT fat. I cannot stress this enough. A calorie is a unit of energy, measured in kilojoules. So calories are good, just not calories from t too much fatty foods...
anyway, when you don't eat enough relative to your exercise plan, your body holds on to the fats in your food for extra energy, because it needs it to function properly. So, eat more of the good stuff- that should definitely help.

Another thing, you DO NOT need to exercise more- that will only stress out your body. You just need to change up your exercise routine. If you do the same exercise everyday, your body becomes accustomed to it, and instead of losing the weight, you gain muscle mass, thus keeping your weight the same, or even increasing it. (this is an example of how fitness does not equal small number on the scale). So basically, you need to keep your exercise routine for each day slightly different, emphasising on different parts of your body each day.

Next, set your calorie target each and every day to just under your required calories to maintain your present weight. Attempting to lower your calories by too much will ruin your time and effort, because your system will go into hunger survival mode. If you are supposed to consume 1568 calories each day, you need to set your goals at around 1200 – 1300 each day to lose weight effectively.

Another thing that can lead to a plateau is if you do not have a rest day. Your body, when you exercise each day, needs time to recover, so the muscle tissue can grow healthily and not be worn out, so take a day not to binge, but to exercise lightly, or maybe not at all, depending on your own needs. so basically, Shock your system every week. Your system starts to get used to a consistent diet, even if it is a calorie-restricted one. To shock your system, give yourself a break every week. Eat restricted calories and extremely nutritious foods throughout the week, but on that last day, allow yourself to have pleasure in your favorite “no-no” foods. Don’t binge or go overboard, but consume things you normally wouldn’t. This will cause your body to readjust, allowing you to lose weight again.

so, that was my lame 1st year med student explanation, but here are the main things you should really be doing to get rid of those last few pounds:

1.switching up your workout, and work at different intensity levels
2.reducing carb intake, and increasing protein intake- your body NEEDS it!!
3.Drink more water, so your body doesn't hold on to excess water, which can lead to "water weight"
4.have a rest day

sorry for the long post, i was bored...
Good luck for the rest of your weight loss journey!

Articeluvsmemphis

FAT is good! CALORIES are good, CARBS are really good, starving=bad! There's nothing wrong with your exercise, that is plenty, you could change it around to something else, and also include strength training, muscle burns fat.

your diary over the past few days denotes that you're not eating enough calories. you won't lose FAT, but water weight and muscle if you have a constant low calorie count each day.

simple, increase your calories, drink plenty water, life should be good, and patience

DixieDarlin1987

http://www.myfitnesspal.com/topics/show/247123-15lbs-down-w-embarrassing-underwear-shots-eek

Here it is!!! Now remember, this is only a 15 lb difference. Not that much weight on the scale, but a huge visible difference! The day I took these afters, was the day I stopped giving the scale so much credit. You CAN do this! Best of luck!

kirstineu

Hi! I think you should push yourself at the gym a bit more, maybe turn up the resistance, extend the time, increase your speed, cnage the programe. Possibley shake up what you are doing at the gym and take some classes or alternatively try a personal trainer for a couple of sessions.

Good luck!

Brandiberry77

Wow great job on your weight loss! Sometimes I think in our pursuit for weight loss and to hit that oh so magic number for our goal weight we forget to enjoy our new body along the way. I have hit a small plateau myself but I am not too worried. I finally fit into a size 18 and though that is no where near the size I want to be it is smaller than the 24's I was wearing. I play and run with my kids now. I am more cheerful and energetic and my family sees it.

Take time and enjoy the work you have put in. Strength training, muscle is key if anything do not stop this but make new goals. Play around with your exercise and eating like they have suggested. Do something different each week and track it and see what happens. Good luck!

DixieDarlin1987

Oh and I forgot to say good job! You've definitely been doing something right to have made it this far! Keep it up!

ingfit

Here is an interesting thread about breaking a plateau. Good luck


http://www.myfitnesspal.com/topics/show/501511-great-read-on-plateau-ing

amymrls

Good Job for how much you have lost! The best way for me to break my platue was to change something up or take a mini break both of those always worked for me

jcstanton

There's not really much I can add to this that the other posters haven't already said. The only thing that comes to mind for me, I would advise you to work on changing your mentality about the whole reason for why you're eating right and exercising. From what I read in your original post, I gather that it seems to be all about weight loss for you. It shouldn't be about numbers on a scale. Your journey should be about getting HEALTHY. One thing I've had to learn is that, even if the scale isn't moving, the healthy eating habits and daily exercise ARE GOOD FOR MY BODY. My lipids have improved, my energy level has improved, my heart, lungs, and other internal organs are healthier, my muscles are stronger, and my body is leaner. If I start going back to my old habits just because it's "easier" than pushing myself to eat right and exercise, within six months to one year, I'll be right back where I started last May at 297lbs...and I'll be MISERABLE. So I remind myself EVERY DAY that this journey on which I've embarked is NOT about weightloss, it's about being HEALTHY. Any weightloss that happens is simply a positive side effect of a healthy lifestyle. Even after I reach a healthy weight, I will still have to maintain healthy habits or I will gain the weight back. It's a lifelong commitment. Don't give up. Keep pushing. You'll get there.

carramel0705

i was stuck for 2 weeks I upped my calories from 1200 to 1500 and lost 5 lbs this week .

RaniMerryman

There is a really good article at the Mayo Clinic site regarding this subject here.
http://www.mayoclinic.com/health/weight-loss-plateau/MY01152
From everything I have read and my own experience, I have to eat the extra calories I burn doing exercise in order to lose weight. I am much more successful tht way. I have had days where my cal intake is over 1200, but far below my burn because it was an exercise day and I lose more weight. The days I have eaten calories that = 1200+ the calories I have burned working out I lose more weight. GL and congrats on the weight you HAVE lost!

Helloitsdan

Take a dietary break and eat 2000 cals a day for 2 weeks.

Its probably still well below yout TDEE but will adjust certain hormones to allow the body to move on.

BTW, eating 1k to 1200 daily will only result in you becoming skinny fat.
Reevaluate your diet and start over after the break.
Look to eat at least 1600 daily to 2k daily for simple fat loss.
This spares the lean mass due to a better hormonal state.

PM me for details.

LittleElephant

Bump

laura1327

WOW!!!! Thank you SOO much to everyone that replied to my post! I have read every single one and looked at the links suggested. Thank you so much.
You have all given me motivation to keep going. I was on a bit of a downer today, I just got to my mums and ate 2 chocolate biscuits! Then I read your posts and I feel much better and have decided tomorrow I will increase my calories. I'll try 1400 first. i'm a bit afraid to go too high because when I see an increase on the scales it gets me down! I will have to think about what I can do to change my exercise because all i have is the cross trainer and walking outside. I dont have any other exercise equipment, I can't afford to go to the gym and I really don't have annnnny time child free! I'm pretty much home alone with kids from 6am to 8pm! so any suggestions of what else I could do to change my exercise???? maybe I could look at the fitness channel on the tv!

I haven't really been logging properly on my diary. I don't log my exercise because I didnt want to eat into the calories that I have burnt. some ppl say to eat into the burnt calories, some say dont! so i didnt know which i should do!

You guys have really really helped me out here. I will try change a few things, i dont know how at the moment. I think for now i will increase my calories and look into a different exercise.

love you guys!! xxxxxx

doornumber03

what is really helpful to some is to set MFP to maintain, and then the calories burned is the deficit. It works fairly well if you are very active. If you want, you can log the exercise minutes, but just log 1 calorie burned so you don't get confused. Upping the calories is a great way to break the plateau as well!. It worked for me.

atjays

Eat more, your metabolsim is running at a snails pace because you're starving yourself. Add 300 calories, keep up the exercise and it will fall off.