Old topic..but new for me MAJOR PLATEAU :( 2 months...

Feisty_Red

Just a small info here.. Started in Nov 2011..pretty much a low carber.. have dropped 60 pounds..F and age 40...and for the past 2 months the scale has not moved..unless you count a detox I tried for a week..which failed...even though the scale showed it initially....it just came back to that same number that is burned into my brain.

Example of my workouts daily at least 6 days a week... 1hr cardio... and 30 mins of some sort of weight training..or butt leg work..ab..etc.( not right after each other..usually one in Am..one in PM..and obviously not same muscle groups..let them rest..etc)

I switched it up about a month ago..I was just strictly doing SPIN for my cardio..now have added Elliptical..and some running jogging..as well as some P90x cardio workouts..


How long can these last? I am trying for another 20 pounds.. but it is starting to become a downer.. my calorie intake is usually around 1200-1400. My trainer at gym suggested about a month ago..the switch up in exercise...and the up in calories to 1400(verses the 1200 I was doing)..she was concerned that my body wasnt getting enough for the amount of work outs I do at 1200.. she still thinks possibly 1400 isnt enough.. which I have a hard time grasping..its the whole calorie in..and out. I RARELY go off my eating schedule for any blowing it..etc..so I dont know if that is part of my down fall here too? Or also..the same amount of calories daily..can that mess me up too..I tend to eat the same things quite often..

I just feel like I have tried everything...but hoping someone else there has tried something I havent...I lift a very LARGE amount of weights...like in bootcamp classes...weight classes...and at home...almost comparable to a male.. So..that can account for SOME of the scale not moving..but not 2 months worth..

any help would be great Thanks in advance!!!

sweebum

1- The calorie level is too low for how much you are exercising
2- You need a diet break after being at such a huge deficit for so long: http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

cmayfield3

my calorie intake is usually around 1200-1400.

What is it the rest of the time?

michellekicks

You're starving.

Click on "Groups" above... then search for the "Eat More to Weigh Less" group and read the stickies...

Your trainer is telling you to eat an extra 200 calories per day?! Get a new trainer.

maggiepz

I'd take a break. I was in a slump and the scale wasn't moving and took a break. I went about 6 weeks with the scale not moving so I decided to eat what I wanted but kept it below my maintenance and tried to keep the carbs under 100. The scale went up a few pounds and I freaked but still kept with the break. Went back to low carb and lost over 7 pounds in a week.

sweebum

I'd take a break. I was in a slump and the scale wasn't moving and took a break. I went about 6 weeks with the scale not moving so I decided to eat what I wanted but kept it below my maintenance and tried to keep the carbs under 100. The scale went up a few pounds and I freaked but still kept with the break. Went back to low carb and lost over 7 pounds in a week.

^^^ This. I took a 2 weeks full break and am back to losing 1.5 - 2 lbs a week.

Feisty_Red

So the general consensuses is I am not eating enough for my activity level..and my body is so use to this routine....that I need to go to maintenance calorie levels for 2 weeks? then lower calories again? I have a heart rate monitor so I also know exactly how much I am burning daily.. generally it is about 700 calories on exercise...

I guess when you have worked soo hard...day in and day out..I just get VERY scared to add more calories...but...this road isnt working obviously!

I will look into that group that someone suggested and the link about the diet break! ♥ Thank you!

Feisty_Red

Oh..PS..its not suggested that I take a break from exercise though..I hope? I really enjoy doing workouts and pushing myself.. imagine that?

sweebum

HRM's (even the chest strap ones) are an estimate.

But. If you are truly eating 1400 calories a day, and burning 700? It's no wonder why you've stalled. "Starvation mode" is a term used uselessly around here most of the time. In your case, I'd say all of your thyroid hormone levels are stalling and slowing things down. Living on 700 calories a day isn't sustainable (nor should it be)

Expect on a break that you will gain about 5-8 lbs. It will be water, it will scare you, it will come off. Once your body is at maintenance, you can drop 20% off that number to start again in about 2 weeks. If you continue to exercise, you will need to eat those calories back. Maintenance is an even balance of in vs out, not sedentary levels but exercise your butt off

Edited to add: When you go back into a deficit, please make it a reasonable one. 1400 isn't enough for the exercise you do.

ShannonMpls

HRM's (even the chest strap ones) are an estimate.

But. If you are truly eating 1400 calories a day, and burning 700? It's no wonder why you've stalled. "Starvation mode" is a term used uselessly around here most of the time. In your case, I'd say all of your thyroid hormone levels are stalling and slowing things down. Living on 700 calories a day isn't sustainable (nor should it be)

Expect on a break that you will gain about 5-8 lbs. It will be water, it will scare you, it will come off. Once your body is at maintenance, you can drop 20% off that number to start again in about 2 weeks. If you continue to exercise, you will need to eat those calories back. Maintenance is an even balance of in vs out, not sedentary levels but exercise your butt off

Edited to add: When you go back into a deficit, please make it a reasonable one. 1400 isn't enough for the exercise you do.

Refreshingly awesome advice. I second all of this.

Feisty_Red

If I am being truly honest.. 1400 is on the high side... I go under 1200 off and on more than staying on 1400 target.. I just am going to have some trouble trying to eat more... I'm just not use to it...

I think I will skip the scale then for a month. I am not one to "need" that to stay in control. My mind is already made up to get what I want here..done with having babies this is "me" time now.....I have found that every time I have been getting on the scale it has been a let down.. Working harder each day..and its the same..week after week.... So I break is in order...all around!! Skip the scale..skip the lower cals(without going crazy)....

I actually inputted my info in this site.. what an eye opener!!

http://www.freedieting.com/tools/calorie_calculator.htm

Maintenance 2477
CALORIES/DAY
Fat Loss 1982
CALORIES/DAY
Extreme Fat Loss 1576

I was in EXTREME EXTREME EXTREME fat loss...or which it is proving to be is.. STALL and STARVING mode :sad:

I really appreciate the time you all have taken to reply to me.... I was going bonkers here!! :indifferent:

Feisty_Red

On HRM...then how can I get an accurate gauge? My HRM is always LOWER than say..a gym machine for an hrs time... by 100 calories.. Oh bugger :blushing: I always do try to cut off amounts here and there just to be safe.. always not to my favor... as well as on this sites standards.....there standards are always higher than what I calculate with my monitor..

maggiepz

I responded yesterday but I had to say that I got on the scale and it's another 2 pounds lighter SINCE Saturday! That's almost 10 pounds all together in less than two weeks when I went about 6 and barely lost a thing. It's definitely worth it taking a diet break and tolerating that temporary weight gain when I did.

Feisty_Red

I'm starting today..about 2000 calories daily...with same exercise routine... I hope this is what my body needs...and I will be up'ing my calories after the 2 weeks as well when I go back down to fat burning mode......1400 is too low as many have told me on here thanks..and I HOPE this works for me!!!!!

Christi6604

So the general consensuses is I am not eating enough for my activity level..and my body is so use to this routine....that I need to go to maintenance calorie levels for 2 weeks? then lower calories again? I have a heart rate monitor so I also know exactly how much I am burning daily.. generally it is about 700 calories on exercise...

I guess when you have worked soo hard...day in and day out..I just get VERY scared to add more calories...but...this road isnt working obviously!

I will look into that group that someone suggested and the link about the diet break! ♥ Thank you!

I was scared too, but I'm only 5'3"..had been plateaued for SIX MONTHS. Finally tried it, and have dropped 7 pounds. I upped more gradually than some suggest. I eat a minimum of my BMR ..and eat 1340-1440. (which, incidentally, is what mfp suggests for me to lose .5 a week). Try it. You can always adjust again if you need to.

Good luck.

Feisty_Red

Its encouraging to hear many of you have tried a break..and succeeded..I hope I get the same results. Wont know till July 1st I'm skipping the scale for a month!