hit the dreaded plateau

quilteryoyo

I have been within .5 pounds, up or down, from my current weight for 3 weeks now. I guess this qualifies as the dreaded plateau. Any suggestions as to how to get off it and start back down again? Before you ask, I really don't want to open up my food diary to the world. I'm older, 52, and still a little leery of letting the world in that much. But, I am usually under my calorie goal, by a little on days I don't exercise and sometimes a lot on days that I do. I eat at least 1200 calories a day, but don't always net 1200. Do you think this is my problem? Do I need to add in different exercises or increase my intensity? Right now, my exercise is mostly running and walking about 3.1 miles 3 times a week. I have also started tennis back, since the weather is better and have to mow the lawn...push mower.

Any suggestions would be appreciated.

CaseRat

Read this article..shows a good insight on what you might need to do to kick it

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

1953Judith

I suggest considering finding a way to enjoy the plateau. Maybe experiment with eating more calories, continuing your healthy habits, and treating the plateau as maintenance practice. Plan on staying at maintenance for another month and then tackling weight loss again if you still want to lose.

I have started to like having "maintenance practice" as I near my goal weight. I expect it will be my main dietary focus for many years.

quilteryoyo

CaseRat, Thanks for the link. That is a great source of information. Looks like I need to start some strength training. Does Jillian's Ripped in 30 count as strength training?

1953 Judith, That is a great idea also, but I think I'll try to get off this plateau as soon as possible. Three weeks is long enough.

CaseRat

From what I've heard, I believe it does. I'd recommend some serious weight lifting, though

Such as:
http://www.myfitnesspal.com/blog/cyncetastic/view/beginner-s-weight-training-routine-230719

quilteryoyo

Well, I'm not sure what happened. It must have been just admitting that I hit a plateau. But, I didn't exercise yesterday and ate all of my allotted calories...minus 3. This morning, I weighed and was 2, count them, TWO pounds lighter. I didn't believe it. So, I weighed myself 4 times in two different scale modes and they were all 2 pounds down! I'm not sure I'm believing the scale. I'll wait and see what it decides to say in the morning.

Still, after reading the things you suggested yesterday, I know that I need to add some weight training into my regime. I'll try to find the time for that. The one issue I have is that I live in a rural area and hate driving 30 minutes to get to a gym. And, in the past, I have found I don't use gym memberships like I should. It could be different this time, I suppose, but I hate to waste money.

wftiger

Here are some links I use.
http://www.mayoclinic.com/health/weight-loss-plateau/MY01152
http://www.webmd.com/diet/features/10-ways-to-move-beyond-a-weight-loss-plateau
http://www.oprah.com/health/Weight-Loss-Advice-Fitness-Plateau-Dr-Katz

Glad it didn't last long this time. If you can't get to a gym you can buy resistance bands, kettlebells, or just weights and do your own strength training at home. I have the bands and just bought a kettlebell and I do them when I am watching TV at night. You don't have to buy a bunch of weights. I found a nice set of bands on Amazon for about $30 and got a kettlebell at Target for about the same. They are small so don't take up a bunch of space.

quilteryoyo

Thanks wftiger. I was thinking about getting resistance bands. I remember using one for rehab when I broke my elbow years ago and it really shaped up my arms. I wish I had kept it up.