Gimme your best plateau BUSTSERS! HELP!

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Replies

  • Chris_bee05
    Chris_bee05 Posts: 111 Member
    Wait before you go eating less or more, start logging your calories first.
    Find out your maintenance calorie "estimate" then add a sensible deficit.
    You can check my profile out, on how to do this :smile:

    Yeah I'm not going to change anything just anything. I want to see what's up first. And I will check it out. Thanks for your help.
  • icandoit203
    icandoit203 Posts: 170 Member
    Drink more water or add strength training,or HIIT to your routine also have you tried any classes those can also help. A variety of things
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    When ever I plateaued I had a splurge day, for some reason that always seemed to jump start things.

    I would get on the scale the following day thinking oh no this isn't going to be good... then to my surprise I'd be less.

    I don't have any scientific data to back this up. It's just what worked for me.
  • beanerific518
    beanerific518 Posts: 152


    Bmr Basil = metabolic rate
    TDEE =Total daily energy expenditure
    What's BMR and TDEE??

    How do I figure those things out and where I should be at?

    Go to fat2fitradio.com. Their calorie calculator has all of this.
  • laursey
    laursey Posts: 307
    Any reason your not logging your food regular ?

    Yes because I was getting obsessed with every single calorie and I was working out two times a day almost six days a week and wanting my net cals to be negative.... I was becoming way too obsessed and the stress was causing me to plateau even with all the exercise, so I backed off and tried to keep eating healthy without overwhelming myself. It's been fine until now an I actually lost 8 lbs since I stopped logging, but now it won't come off.

    Negative net calories is something to definitely stay away from. Eat your exercise calories, you need to fuel your body to get results. You need to net at least your base calories (hopefully you're not set at 1200 - MFP settings are too low.)
  • Chris_bee05
    Chris_bee05 Posts: 111 Member


    Negative net calories is something to definitely stay away from. Eat your exercise calories, you need to fuel your body to get results. You need to net at least your base calories (hopefully you're not set at 1200 - MFP settings are too low.)

    No I'm not at 1200. It put me there, but I manually increased my cals to 1400, but I just did the other calculator thing and it says I should be at 1700 with 3x per week exercise.
  • Paxnyokes
    Paxnyokes Posts: 30 Member
    Mind your sugar. I find that for me, sugar, white flour, white rice, etc., cause major bloat.
  • sniperzzzz
    sniperzzzz Posts: 282 Member


    Negative net calories is something to definitely stay away from. Eat your exercise calories, you need to fuel your body to get results. You need to net at least your base calories (hopefully you're not set at 1200 - MFP settings are too low.)

    No I'm not at 1200. It put me there, but I manually increased my cals to 1400, but I just did the other calculator thing and it says I should be at 1700 with 3x per week exercise.
    1700 sounds decent enough, be aware you may have to change this in the future, after all its only an estimate and not absolute.
    Other things to consider, if you have been losing weight for a long time, is taking a full diet break, as mentioned above.
    Some info here http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html
  • mes1119
    mes1119 Posts: 1,082 Member
    I would try Insanity and up your calories. Weight lifting also helps with plateaus (maybe not the scale, but it can make dramatic changes with the body)

    and I agree that a "diet break" is a good idea. maybe take a week or two off of logging, or only eating maintenance. that is ALWAYS what helps my plateaus. you may gain a little during but rest assured it is most likely water weight and will drop quickly along with the pesky plateau
  • fabafter5
    fabafter5 Posts: 200 Member
    Like many, If i stall out (which I have), I slack off a bit on the diet but stay close to maintenece and then go right back at it and hopefully the scale will move again. I lost 12lbs over the last month and I stayed the same this past week. I relaxed a bit over the 3 day weekend and now I'm back on full force!
  • ipsamet
    ipsamet Posts: 436 Member
    Eat more. Works every time for me!
  • Chris_bee05
    Chris_bee05 Posts: 111 Member
    I think I've found a major problem area already. I've been allowing myself one or even two to three cookies as a "treat" when I work and for one I didn't realize how often I was letting myself have a "treat" and for two I just looked up the cookies last night and they're over 200 calories A PIECE, so if I have two or three cookies that's 400-600 calories O_O Pretty sure that's a big contributor right there. Not to mention the fat and sugar, so no more cookies for me. Yesterday a brought Chobani Champions to fill that "I need dessert craving", so I can stay clear of the cookies.
  • sniperzzzz
    sniperzzzz Posts: 282 Member
    400-600 kcals will defiantly throw a spanner in the works, if your making it a regular habit lol
  • dovesgate
    dovesgate Posts: 894 Member
    I'm not at home so I don't have the link handy. Do a search for the topic "In Place of a Road Map" - if you do all the calculations you'll be eating a certain amount and allowing your exercise to create your weekly deficit.

    I'd lose a bit then stop then lose a bit then stop. SInce I started this and my body recovered from the increased in calories (yeah, lots of people initially gain when increasing but it comes back off) I've been losing pretty well. Plus I'm not a grump because I get to eat plenty.
  • Chris_bee05
    Chris_bee05 Posts: 111 Member
    400-600 kcals will defiantly throw a spanner in the works, if your making it a regular habit lol

    Uh yeah. LOL I'm going to put a post it on the cookie thing that says "STOP! 200 cals per cookie". LOL
  • toomuchsweetness
    toomuchsweetness Posts: 168 Member
    Cut out the sugars, first of all. Make sure you're logging the sugar content (change your food diary settings). Also, I drink a ton of water. No vitamin waters or juice or any of that. Strictly water-only. You'd be surprised how much crap goes into your body with that stuff.

    in my world, plain water is icky... love me some zero calorie flavors!

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