stuck :(

cookiefluff

I've been stuck on 76kg for 2 weeks now... feeling discouraged.... suggestions anyone?

I've read several articles on websites and on here on how to break a plateau but nothing seems to work...

I've zigzagged my calorie intake
zigzagged my workouts, (I'm not a heavy workout person, I do a bit of zumba, walk and take care of my daughter... I really only managed to squeeze in zumba to my routine... so workouts are not an option, busy life)

I'm a bit discouraged... I eat healthy, I don't go wild on carbs, I eat plenty protein in my meals...
Help experienced people!! What can I do to see more weight loss!!!???

Thanks in advance guys!

CWSpiegel

Couple things that may help.

Drink more water. Lots more water. First thing in the morning, chug a pint of water. I mean literally RIGHT when you wake up. It may be a wives' tail that it speeds up your metabolism, but it works for me. Usually bottled water comes in a handy 16oz size. Just pretend you're back in college and it's a beer...

Try adding some bodyweight metabolic conditioning workouts. Alternate doing pushups, squats, pull ups. Maybe lift that kid of yours a couple dozen times. Find a box and jump up off it. Stick to a small amount of reps, but do a lot of sets, so you don't get bored and your muscles get a bit of a break. I do a workout called "Room Service" which is 20 rounds (sets) of 5 Pushups, 10 situps, 15 squats. Seems easy? It's harder than it looks. Because you are constantly changing positions, you really make your heart work as it pushes blood to different parts of the body. It takes me less than 15 minutes, and when I'm done I'm covered in sweat, and my heart is beating out of my chest. Doing these workouts is a great way build muscles without bulking up as well.

If you need a link to a whole mess of these workouts let me know. Hope that helps.

Chris

cookiefluff

thanks Chris! I do actually use my daughter as "weights" sometimes !!! ha ha!!

I'd love it if you could link me those pages! :happy:

cmeade20

Try weight lifting (you wont get bulky) or, eating less starchy carbs and more veggies.

Also are you eating enough and how much processed food are you eating? Those are two common things that end to get someone in a plateau

cookiefluff

Try weight lifting (you wont get bulky) or, eating less starchy carbs and more veggies.

Also are you eating enough and how much processed food are you eating? Those are two common things that end to get someone in a plateau

I'm a very healthy eater, no processed foods! Plenty protein, low carb, plenty veg...
My minimum is 1200cal but I never go under this, except for 1 day that I was ill, but it always ranges from 1300 to 1500cal, I zigzag this everyday...

CWSpiegel

Cookie,

Here's the link:

http://board.crossfit.com/showthread.php?t=50739

You can download it there under the first link as a PDF so you can print it out, yada yada. It's like 15 pages, and it's broken up by what equipment you need. Either just bodyweight, or if you need a pullup bar, or if you need a jump rope, etc.

If you have trouble getting it send me a PM and I'll email it to you.

Chris

cookiefluff

Thanks!!! Just tried it, well... only 5 reps!! Couldn't manage the 20!!! Will keep trying, all I have to say for it now is OUCHY! :sad:

RuthieCass

I found this blog on plateaus very helpful: http://www.myfitnesspal.com/blog/stroutman81/view/q-a-to-cut-calories-or-take-a-diet-break-refeed-when-stalled-188547

If none of the 5 things mentioned here apply to you, you might find a "diet break," where you at maintenance for a short time, to be helpful in breaking the plateau.

Weight training and high protein intake (1-1.5 g per lb of lean body mass) mainly "help" your metabolism by preventing muscle loss (and may help with hunger). If you want a bigger burn for a shorter work out, you could try a HIIT (high intensity interval training) workout--these should not last more than 20 minutes. But you do want to be careful with these if you're not very fit already.

cookiefluff

I found this blog on plateaus very helpful: http://www.myfitnesspal.com/blog/stroutman81/view/q-a-to-cut-calories-or-take-a-diet-break-refeed-when-stalled-188547

If none of the 5 things mentioned here apply to you, you might find a "diet break," where you at maintenance for a short time, to be helpful in breaking the plateau.

Weight training and high protein intake (1-1.5 g per lb of lean body mass) mainly "help" your metabolism by preventing muscle loss (and may help with hunger). If you want a bigger burn for a shorter work out, you could try a HIIT (high intensity interval training) workout--these should not last more than 20 minutes. But you do want to be careful with these if you're not very fit already.

Thank you so much Ruthie! will look at this now!

JesterMFP

As well as everything mentioned above, just try not to worry. Two weeks isn't generally considered a plateau as such. Weight loss is not linear and it's perfectly normal to stay the same for that period of time. I know it's frustrating though! This is quite a good article with some ideas: http://fitnesswithnatalie.blogspot.co.uk/2011/05/most-dreaded-word-in-weight-loss.html

cookiefluff

As well as everything mentioned above, just try not to worry. Two weeks isn't generally considered a plateau as such. Weight loss is not linear and it's perfectly normal to stay the same for that period of time. I know it's frustrating though! This is quite a good article with some ideas: http://fitnesswithnatalie.blogspot.co.uk/2011/05/most-dreaded-word-in-weight-loss.html

Thanks Jester!!!