Darn plateau...can I beat it?

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Replies

  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    Bump it up to 1500 and eat your exercise calories back. Eat carbs that have a low glycemic index, such as quinoa, sweet potatoes and steel cut oats to bring your caories up. Make sure to eat as close to the body weight you want to be in grams of protein, ie if you want to be 130, then try to get 130 grams of protein. I know it is hard, so you can add a shake, or at the very least, try to get 100 grams.

    I am 43 and lost my last 5 lbs by UPPING my calories. It took me a while to wrap my head around it but after I actually tried it, it worked. I hired a personal trainer last year to try to burn some of this fat off that did not seem to want to move, well it was not until I started EATING that it came off.

    It does work, I promise it does. Now one thing that is important to note, you must eat nutritious foods, not just any crap to fill the calorie void. Please message me if you would like some hints on some good, healthy delicious recipes.

    Lesa
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    1878 is my BMR, and thats a lot more than the 1200 that my fitness pal says....ugh...this is confusing!

    How is your bmr that high? Did you have it tested or running numbers?
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    I appreciate all the answers...but darn it can be so frustrating! Everyone has a different way of getting around their plateau. I was hoping it was a one solution type fix. So now it' hit and miss, and hope it works since everyone's different. idon't know where to start now.
    Btw i have done this myself as well as 100+ people on this board and raising calories has worked 100% of the time. What you do is slowly increase until you hit the goal. Start with 1400 this week and the 1700 the following.
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    Okay, I am copying and pasting from my wall from the other day. I am working with some gals that still are refusing to eat more, so I asked my friends to share their experience, here it is:

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    lesasass Hey friends, I would like those who have actually been able to wrap their head around eating more to weigh less to comment on this status for others on my friends list to see. I do not know if people think I am lying to them or if they are just incapable of actually doing it. I would love for some of those people to hear from those of you who have been successful doing it.
    2 days ago · Comment

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    Lyra89 I lost 50lbs eating between 1500 and 2000 calories + daily walks and working out 3 times a week for 30 minutes to one hour :)
    2 days ago · Delete
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    Abigaillee15 Eating more works!!! I strongly advise it!! After basically starving myself for a year with 1300 calories and an hour of exercise a day, I destroyed my metabolism and turned to binge eating. I binged because my body was deprived! Now after increasing my calories for just two weeks I am losing fat, gaining muscle and waking up with a lot more energy! Not to mention the fact I don't go to bed hungry! Don't starve yourself. Food is fuel!!
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    legmotor Word.. It works, do it. And the best part? You get to eat more food without having to feel guilty!!! = ))
    2 days ago · Delete
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    lesasass Thanks for your comments guys. I guess I should go next. I was not seeing movement on the scale but was seeing a difference in the way my clothes fit. I was resigned to the fact that I was not going to lose this little bit of fat under my belly button or my saddle bags, that comes along with being a woman my age. When I finally wrapped my head around eating a few more hundred calories a day, that fat I thought I was going to have to live with slowly started melting away. I could not believe it, not only was the scale moving, the hardest fat to lose was leaving my 43 year old body. I will never EVER intentionally eat less than I want, ever again. EVER I say, EVER. I look better now than I have in the last 10 years. :D And I owe it all to a pair of shoes and a fork.
    2 days ago · Delete
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    twinmomtwice4 It's working for me too! Eating 1700 calories a day and feeling great! While the scale has gone up and down in the 5 weeks I've been eating more, I've lost several inches and clothes that I haven't been able to wear in months finally fit!! IT WORKS!!!
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    JacksMom12 Getting to eat more and still lose weight is amazing. If I can lose on 1600+, why would I ever just have 1200?!?! That's like getting offered 50,000 a year salary and saying "no thanks, I'll just take 30,000"
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    JacksMom12 Some people do the super low calories for too long and then can never go back because their metabolism gets used to functioning on so little. That would be hell! Who cares if you don't lose 5 pounds a week, this isn't the biggest loser , it's real life and time will pass either way. Losing slow, steady, and sustainably is best. I've averaged about a half pound a week, but I'm at goal. 5'4 and 117 lbs and I can eat 2000 calories a day and maintain because of the fact that I did it the right way. My body feels strong and healthy and not weak or deprived. I can maintain this for the long haul and if my body was used to such a little amount of food, I'd gain it all back in a second. I want to live normally and enjoy life, not be starving everyday and stressing about every little calorie for the rest of my life
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    lambertj I bumped from 1200 to 1500 and finally started losing steadily, I'll never go back to 1200
    2 days ago · Delete
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    lesasass :) Good stuff guys, keep em coming. I am going to go log off and pamper myself with a hot bath and a good book. :)
    2 days ago · Delete
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    salxtai I'm in. broke my plateau at 63-64 kg and down to 60.5 kg, and dropped body fat down to 23.7%.
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    ninik2003 I'm doing great eating 1700-1900 calories a day! The book new rules of lifting for women helped me see that 1200 calories isn't worth it!
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    LTGPSA I'm totally eating every calorie allotted to me (except once in awhile I might leave a few more than usual on the books and then go a little over - like tonite). Eating back my exercise calories has worked best for me. I don't understand why people are fighting it. I'm living proof this works. Best of luck to everyone!
    2 days ago · Delete
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    dasblondie I am really starting to realize i have to eat to lose...im bouncing around right now about 5lbs up and down...almost at my goal...but i was really shorting myself on calories and feeling tired all the time...now that im eatting more i have more energy to work out and i all around feel better...i figure the weight will come off eventually and im gaining muscle from the more regular workouts!!
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    Jenjaz1910 I was stuck at 150lbs for over 3 months but about 4 weeks ago I started upping my cals so that I NET at or above my BMR (which after exercise normally means I eat between 1550 -18000 plus cals) I STS the first 2 weeks but lost 10.5 inches, but the last 2 weeks I have now seen the scales go down 2.3lbs :) It does work, you just gotta give it time for your body to adjust x
    1 day ago · Delete
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    lesasass Thanks to all who commented. I really hope that people will see that they do not have to starve to lose weigh along with look AND feel GREAT! Nutrition is the key though.
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    tovenestor I sat at 1200 calories a day with no movement on the scale until i increased to 1600 then the weight started falling off...it's the truth! Food is fuel for your body - it needs it!
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  • curvykim78
    curvykim78 Posts: 799 Member
    i filled in the numbers on the website fittofatratio.com
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    i filled in the numbers on the website fittofatratio.com

    I think you are confusing bmr and tdee. Rerun the numbers and look where it says according to the harris benefict formula. Because i ran based on your stats and got 1500 ish.
  • curvykim78
    curvykim78 Posts: 799 Member
    The top number is 1436 by the Harris-benedict name. Is that the correct one for me to be eating to get to my goal weight of 130? I was confusing that with the number at the bottom on the page in the box.
  • curvykim78
    curvykim78 Posts: 799 Member
    2038 was the number in the bottom box by the moderately active box.
  • Ralstonk2
    Ralstonk2 Posts: 345 Member
    BUMP
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    The top number is 1436 by the Harris-benedict name. Is that the correct one for me to be eating to get to my goal weight of 130? I was confusing that with the number at the bottom on the page in the box.

    Ok i was right. If you look at the calories i posted earlier it should be on target for weight loss. You can cut 50 calories due to me having a higher bmr.
  • ckarrer
    ckarrer Posts: 1
    Same thing happened to me.... I lost 20# in 2 months, then nothing for a whole month. I was doing 1200 calories initially and apparently my body went into starvation mode during the 3rd month. I increased my calories to 1410 (which is a weight loss goal of 1 pound a week) and increased my healthy fat intake (avocados, peanut butter., olive oil..) and in just a week my body let go of 5 more pounds(: I've heard you need to eat fat to lose fat and it worked. I had only been eating half my fat requirement initially. I also read somewhere not to eat less than your BMR which is 1416 for me and my calorie goal is 1410 at 1 pound loss per week. Hope this helps(:
  • terri51870
    terri51870 Posts: 3
    That's how I have mine set also, 1 pound loss per week. My BMR is 1428, and MFP has my goals as: Calories Burned 1930, Net Consumed 1430, Daily Calorie Deficit 500, for weight loss of 1 pound per week. Do you eat back your exercise calories or not? I've also been checking into calorie cycling (zig zagging). I will try to add more fat as you suggested, I'm willing to try anything!! I'm wondering if I should cut back on my cardio and add something different?
  • curvykim78
    curvykim78 Posts: 799 Member
    So if I did it right, it would be 1781 calories on workout days and 1581 on non workout days. So the magic numbers would be 1700 and 1500 then? Thank you so much for your help!! :)
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    That's how I have mine set also, 1 pound loss per week. My BMR is 1428, and MFP has my goals as: Calories Burned 1930, Net Consumed 1430, Daily Calorie Deficit 500, for weight loss of 1 pound per week. Do you eat back your exercise calories or not? I've also been checking into calorie cycling (zig zagging). I will try to add more fat as you suggested, I'm willing to try anything!! I'm wondering if I should cut back on my cardio and add something different?

    Cut cardio and add resistance training.
  • curvykim78
    curvykim78 Posts: 799 Member
    If I'm hungry I eat them back. If I am not hungry, i didn't see the need to eat the exercise calories back...maybe this is where my problems are coming from.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    So if I did it right, it would be 1781 calories on workout days and 1581 on non workout days. So the magic numbers would be 1700 and 1500 then? Thank you so much for your help!! :)

    Round up. Or you can aim for 1700 everyday.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    If I'm hungry I eat them back. If I am not hungry, i didn't see the need to eat the exercise calories back...maybe this is where my problems are coming from.

    Most days you werent even close to your goal. That was the problem. Eating 700-900 calories wont work.
  • curvykim78
    curvykim78 Posts: 799 Member
    I'll give it a shot! I'm dying to get into a bikini, so I'll try anything. :) Thank you so much for all of your help this morning, I really appreciate it a lot.
  • SheliaN1960
    SheliaN1960 Posts: 454 Member
    Hi! Be sure to eat your exercise calories for a while and drink LOTS of water. I/2 your body weight in ozs of water. IT really helps. Best of luck and friend me if you like!
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Increasing the intensity of your exercise is something you should do every couple of months.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • ChristyP0303
    ChristyP0303 Posts: 212 Member
    I have been on a 5 month plateau! Still havent made any progress in it. Ive tried slightly increasing my calories, slightly decreasing them and changing my workouts. I still keep losing and gaining the same 2 pounds. Good luck!
  • curvykim78
    curvykim78 Posts: 799 Member
    Oh man...half my body weight in water?? I think I'll be floating! lol :)
  • terri51870
    terri51870 Posts: 3
    I will definitely try that. My husband has been telling me that I need to "change it up" on just doing cardio. Thank you for your help!
  • jodycoady
    jodycoady Posts: 598 Member
    I've been doing this for 15 weeks now. I've lost 14 pounds, but I have been stuck at this weight for 3-4 weeks now. After listening to the others, it seems like they think I need to eat more. I adjusted my goal from losing 2 pounds a week to 1.5 pounds a week. It has put me from 1200 calories to 1290 calories a day. My question is this...is the 90 calories enough to make me overcome this plateau or should I go by the BMR number I found online which is 1878.
    If it helps, I was 172, currently 158 and 34 years old, healthy, and walk the treadmill 4-5 days a week for 35-40 minutes weekly carrying 5-8 pound weights. Any ideas for me to get over this hurdle?
    THANKS!!

    I am so glad you started this thread, 'cause I am in the same boat.
  • da1128
    da1128 Posts: 212 Member
    Hi! I was told the way to beat a plateau is to change up your workout and "fool your body." For example, you might want to put down the weights and do intervals on the treadmill...ramp up the speed and incline for two to three minutes, then drop back to your regular speed and incline and repeat the process every so often. If you lift weights, work a different set of muscles each day.

    Your body gets used to the same movements so you want to keep challenging it and do something different. :smile:
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    Oh man...half my body weight in water?? I think I'll be floating! lol :)

    Have your body weight in ounces of water.
  • jodycoady
    jodycoady Posts: 598 Member
    Not eating the way you have been as it wAY too little calories. But lets gather some data. First use the link below to figure out your estimated BMR and post that. Also, what do you do for a living and what do you do for exercise?



    http://www.fat2fitradio.com/tools/bmr/

    ps- based on your current stats, you should be closer to 1 lb per week and eating at least 50-75% of your exercise calories but we can adjust things once you post results.

    I just did mine and it's 1392, but on this site I am at a 1200. So what do I do??? p.s 35, f, 138 lbs, 64 inches in height
  • nanasgt
    nanasgt Posts: 33
    :smile:
  • Specialkayrina
    Specialkayrina Posts: 242 Member
    Bump,I'm on the same boat :(
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Hi! Be sure to eat your exercise calories for a while and drink LOTS of water. I/2 your body weight in ozs of water. IT really helps. Best of luck and friend me if you like!

    With the goals i set for her it wont be necessary to eat back exercise calories as its figured into her tdee but for others i wouod agree.
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