Plateau?

kaylarachellee

I have been stuck at the same weight 152lbs since June 1st! And it's no fun... Any of you guys have plateaued? and any advice to show this plateau who is boss?


Can you guys look at my dairy and see if I am eating the right foods?


Also my weekly exercise summary for the week is 8 hours of exercise and 4417 calories burn, that I tracked with my polar ft40 HRM.



I heard doing a zig zag with your calories is good and also increase intensity of workouts...


All my workouts my heart rate averages 170... and my max is 198. also my resting hr is 60.

Thanks for your help!

mcarter99

Your diary doesn't appear to be open. What is your usual calorie intake level?

Is the 8 hours/week of hard workouts new to you? If so, it can make the scale stop moving for a while. Things should be changing within. Do your clothes fit better?

Elimax217

I find that when I plateau the best way I get past it is to do a purge. For instance when i was stuck between 252-255 for a few days I started a purge mostly a drink like slim fast for a meal. Also I do tons of cardio. Once I get past my plateau I slowly begin to add more filling meals and slow down on the cardio but maintain the healthy diet and daily exercise. I should say though its not the best way to do it nor is it always safe. But that is what works for me.
Let me know if you do it I can give more info, or tell me if you find another option.

kaylarachellee

My diary should be public now!

kaylarachellee

I eat 1200 usually, and more if I work out. And I've always been an active person.

stephanie1133

I find that when I plateau the best way I get past it is to do a purge. For instance when i was tuck between 252-255 for a few days I started a purge mostly a drink like slim fast for a meal. Also I do tons of cardio. Once I get past my plateau I slowly begin to add more filling meals and slow down on the cardio but maintain the healthy diet and daily exercise. I should say though its not the best way to do it nor is it always safe. But that is what works for me.
Let me know if you do it I can give more info, or tell me if you find another option.

^^^ :noway: I've re-read this like 12 times. Trying to process it. Are you seriously telling her to purge? Or am I a total idiot who does not understand that purge means something else?




IMO You eat too little for the amount of exercise you do.

vinneeminnee123

at a weight of 152 it is hard to drop weight as fast as someone who weights upwards of 180. how tall are you?

do you take breaks from working out? i do 6 days a week of workouts and rest at least one day. I find that i can workout even harder after i have had one day off. also i must admit that i do not add in calories i burn off, although i know i should but don't. I even have a hard time just eating the amount of calories i am suppose to!

food diary isn't open either however with working out you burn fat and build muscle, and muscle weighs more than fat so you may find yourself sitting at that weight for a few weeks, even a month before you start to see it go down. i agree with the above post on doing a purge, perhaps 'juicing' meaning make a juice out of fruits and veggies every morning for a few days, kind of shocks your body into a different rythm.

meshashesha2012

I find that when I plateau the best way I get past it is to do a purge. For instance when i was tuck between 252-255 for a few days I started a purge mostly a drink like slim fast for a meal. Also I do tons of cardio. Once I get past my plateau I slowly begin to add more filling meals and slow down on the cardio but maintain the healthy diet and daily exercise. I should say though its not the best way to do it nor is it always safe. But that is what works for me.
Let me know if you do it I can give more info, or tell me if you find another option.

^^^ :noway: I've re-read this like 12 times. Trying to process it. Are you seriously telling her to purge? Or am I a total idiot who does not understand that purge means something else?




IMO You eat too little for the amount of exercise you do.

i was wondering the same.. doesnt purge mean eat then throw up what you eat?

kaylarachellee

I am 5' 7" and normally workout 7 days a week... got a gym at my house.. so there is no excuses not to work out and I feel amazing afterwards... I find if I dont work out, I feel reallllly guilty.

sthrnchick

I am stalled too!! Very frustrating... I can preach it well...just keep at it, and it will start happening. You are close to your goal weight, and its gonna slow!

Elimax217

at a weight of 152 it is hard to drop weight as fast as someone who weights upwards of 180. how tall are you?

do you take breaks from working out? i do 6 days a week of workouts and rest at least one day. I find that i can workout even harder after i have had one day off. also i must admit that i do not add in calories i burn off, although i know i should but don't. I even have a hard time just eating the amount of calories i am suppose to!

food diary isn't open either however with working out you burn fat and build muscle, and muscle weighs more than fat so you may find yourself sitting at that weight for a few weeks, even a month before you start to see it go down. i agree with the above post on doing a purge, perhaps 'juicing' meaning make a juice out of fruits and veggies every morning for a few days, kind of shocks your body into a different rythm.

Thanks that more of what I was going for, having a drink of mixed fruits and veggies makes it easier for your body to process than eating full meals. Also I would stay away from protein drinks/ high amounts of protein because that makes more muscle.

mystinamarie

I hit a plateau for 3 solid weeks and the scale would not BUDGE, even a tenth of an inch. It was really, really frustrating.

First, I think your diary looks amazing! I'm jealous!

I was *this* close to doing the calorie zig zag thing for myself, but then my plateau broke, so I haven't thought much of it since. The main thing I did was switch up my exercise. I had been doing primarily toning things such as pilates and yoga and stretching, so I beefed it up with some bike rides, cardio aerboics, and tae bo dvds.

I also find that if I have a "cheat" day every once in awhile it helps all around. I still don't go CRAZY, I try to stay reasonably within my numbers, but I let them be a little more indulgent. I'll have a drink, some wine, or a meal that I generally avoid like pizza. Another thing I've noticed helps get the calories up a little bit, without blowing the healthy eating, is to eat like a 1/2 serving more for lunch or dinner. It's still a wise choice- just a little more, so your numbers bump up a bit.

My weight loss has slowed again, so I think I'm going to be doing some of the above myself again. The body is a unique and crazy thing- it's just about finding what works for yours and constantly switching it up so it doesn't get used to it!

kaylarachellee

at a weight of 152 it is hard to drop weight as fast as someone who weights upwards of 180. how tall are you?

do you take breaks from working out? i do 6 days a week of workouts and rest at least one day. I find that i can workout even harder after i have had one day off. also i must admit that i do not add in calories i burn off, although i know i should but don't. I even have a hard time just eating the amount of calories i am suppose to!

food diary isn't open either however with working out you burn fat and build muscle, and muscle weighs more than fat so you may find yourself sitting at that weight for a few weeks, even a month before you start to see it go down. i agree with the above post on doing a purge, perhaps 'juicing' meaning make a juice out of fruits and veggies every morning for a few days, kind of shocks your body into a different rythm.

Thanks that more of what I was going for, having a drink of mixed fruits and veggies makes it easier for your body to process than eating full meals. Also I would stay away from protein drinks/ high amounts of protein because that makes more muscle.

I am not trying to lose muscle mass, therefor I need to eat at least 120gs of protein a day... because that is my muscle mass.. I weigh 120lbs in muscle.. I want to lose my fat... not muscle..

tanthony2009

I have plateau issues at the very beginning of my diet....so I can understand....I am trying to figure out what to do to get the weight to come off...I feel the difference in my clothes...I think will try the liquids for 2 days with salad then see what happens

Elimax217

Yes, you lose muscle mass in the long run but when I cut down and get past my plateau I loss the weight and then build up so in the end your a few pounds less than when you started but are more muscle than fat.

Elimax217

I have plateau issues at the very beginning of my diet....so I can understand....I am trying to figure out what to do to get the weight to come off...I feel the difference in my clothes...I think will try the liquids for 2 days with salad then see what happens

Be careful! Drink lots of water but yea salad and liquid diet is how id do it sometimes

sloanie1

YUP! I was on a 7 month plataeu!!! you have NO idea how many times I wanted to give up...BUT I never let things get the better of me! SO you can check out my diary if you like, I'm on day 29 of extreme "clean" eating....I won't lie, its the hardest thing I've done! BUT I've dropped a dress size and all my muscle definition I've worked so hard for over 20 months is coming through!

Goal_Line

Hi Plateaus are common. Ignore the guy telling you to purge, that is stupid. There are tons of reasons: different hydration levels, constipation, increased muscle weight, none of which you should worry about. Are there other metrics you can use for progress? Such as waist/hip size etc.?

Stress also works against fat loss - so relax.

When I've pleatued, all I've done is relax, I stop weighing myself and eat more and exercise more. Studies have shown time and time again the BMR increases with activity and food in take, to restrict calories in my opinion is a mistake, relax, eat and work out.

You gained the weight slowly over time, it will take to time to lose it.

medicinemantoo

looks like your body is in starvation mode because you are not "eating your exercise calories".
eating less obviously hasn't worked for you.
meet your calorie goal.

kaylarachellee

Hi Plateaus are common. Ignore the guy telling you to purge, that is stupid. There are tons of reasons: different hydration levels, constipation, increased muscle weight, none of which you should worry about. Are there other metrics you can use for progress? Such as waist/hip size etc.?

Stress also works against fat loss - so relax.

When I've pleatued, all I've done is relax, I stop weighing myself and eat more and exercise more. Studies have shown time and time again the BMR increases with activity and food in take, to restrict calories in my opinion is a mistake, relax, eat and work out.

You gained the weight slowly over time, it will take to time to lose it.

Great information! Thanks... I do stress alot, got to remind my self to relax

iWaffle

I am 5' 7" and normally workout 7 days a week...

Personally I think you need to look more closely at the exercise calories you're adding back in. I'm 6' 2" and weigh 221 atm and my calorie intake today is about the same as yours. Granted I don't do exercise on Sunday but even when I do I don't try to eat it all back. I just add 250 for 30 min of cardio and I don't log calories from strength training. You probably need to add something in if your goal is just 1200 and you're doing hours of cardio but eating over 2000 calories a day isn't exactly a realistic goal if you're wanting to get down to 135.

One other point. 135 would be really lean for someone your height. Not saying that's too thin but that it's a high fitness level. Be realistic about how much fat you can take off when you're already in better shape than most the people here. You will have to be slightly more agressive and strict with your diet than someone looking to lose 50 lbs. You're not going to lose a pound every week and it's perfectly normal to go 2 weeks with no change in weight. Keep measuring and use the scale as a secondary tool. Sure you don't want to see it go up 8 lbs but sticking at that weight at your fitness level isn't a huge deal.

Goal_Line

I just looked at your diary. I think you might be overestimating calories burned during your work outs. For example you have a couple 30 minutes walks burring 180 cal, which seems high. Plus 60 minutes weights 500 call - that is a very active weight session - supper sets with only 45 seconds break between reps. Are you drenched in sweat after lifting? - if not you probaly are not buring 500 cal per hr.

kaylarachellee

I am 5' 7" and normally workout 7 days a week...

Personally I think you need to look more closely at the exercise calories you're adding back in. I'm 6' 2" and weigh 221 atm and my calorie intake today is about the same as yours. Granted I don't do exercise on Sunday but even when I do I don't try to eat it all back. I just add 250 for 30 min of cardio and I don't log calories from strength training. You probably need to add something in if your goal is just 1200 and you're doing hours of cardio but eating over 2000 calories a day isn't exactly a realistic goal if you're wanting to get down to 135.

One other point. 135 would be really lean for someone your height. Not saying that's too thin but that it's a high fitness level. Be realistic about how much fat you can take off when you're already in better shape than most the people here. You will have to be slightly more agressive and strict with your diet than someone looking to lose 50 lbs. You're not going to lose a pound every week and it's perfectly normal to go 2 weeks with no change in weight. Keep measuring and use the scale as a secondary tool. Sure you don't want to see it go up 8 lbs but sticking at that weight at your fitness level isn't a huge deal.

I posted a post awhile back, and was wondering if I should eat my exercise calories back, and everyone said yes! Because I was normally netting 600 calories... But I would be fine eating 1200 calories and not eating my exercise calories back too much food for me anyways! And I havent at over 2000 a day.. lol that would be hard!


And I get how its going to be harder for me since I don't have a lot of weight to lose.

kaylarachellee

I just looked at your diary. I think you might be overestimating calories burned during your work outs. For example you have a couple 30 minutes walks burring 180 cal, which seems high. Plus 60 minutes weights 500 call - that is a very active weight session - supper sets with only 45 seconds break between reps. Are you drenched in sweat after lifting? - if not you probaly are not burring 500 cal per hr.

I am not counting my lifting calories... just cardio and I am using a heart rate monitor... a polar ft40 so it should be pretty acurate..

kaylarachellee

Are you guys sure you're looking at my dairy... LOL

Goal_Line

Are you guys sure you're looking at my dairy... LOL

The one I see had you eating 2129 calories. I'm 5 '11 195 and hike Mt Si in Issaquah today and didn't eat that much.

kaylarachellee

Are you guys sure you're looking at my dairy... LOL

The one I see had you eating 2129 calories. I'm 5 '11 195 and hike Mt Si in Issaquah today and didn't eat that much.

You mean north bend? And this hike was way harder than mt. Si + little si combined... Have you done mail box peak?.. It's a scramble! We did bandera mountain.. last half is a scramble, using my hands! I deserved the 2129 calories!

kaylarachellee

Are you guys sure you're looking at my dairy... LOL

The one I see had you eating 2129 calories. I'm 5 '11 195 and hike Mt Si in Issaquah today and didn't eat that much.

I can't see that day? What date?

iWaffle

Are you guys sure you're looking at my dairy... LOL

The one I see had you eating 2129 calories. I'm 5 '11 195 and hike Mt Si in Issaquah today and didn't eat that much.

I can't see that day? What date?

Actually you just ate 1600 but it says your goal for today is over 2000. If your base is 1200 then you're adding back in nearly 1000 calories from exercise. Even if you don't eat it all that might cause you to go over in what you need.

And I get how its going to be harder for me since I don't have a lot of weight to lose.

That's because you're probably not trying to lose just weight. You're wanting to cut fat and keep the muscle you have more than anything. I'm right there in the same boat as you. I really don't want to lose any more weight. I just want my BF% down. This takes more patience than just cutting pounds. It's probably going to take me another month and I doubt the scale will move that much at all in that time. I've dropped about 1 pound in the last 2 weeks maybe but cut another half inch off my waist. That's serious progress even if the scale didn't move much. Start thinking more in terms of measurements and picture comparisons.

EDIT: Well maybe you want lose more weight. You can be more agressive if you're wanting to cut over 10 pounds but under that amount don't try to do it all too fast.

howeclectic

Have you changed or increased the intensity of your exercise recently? You mentioned that your heart rate was at around 170 in your workouts. an average 170 heart rate indicates to me a VERY strenous workout. This coupled with the lack of food (you dont appear to be eating much back) puts the body in a lot of stress. Stress causes the release of hormones (like cortisol) which encourage the body to put a vice like grips on fat stores and protect them. Are you having trouble sleeping? Do your muscles feel constantly sore? Are you getting sick? do you feel tired a lot? Theres a chance that you might be pushing your body too hard. You might need to dial down a few of your workouts a week (some recovery workouts).

Last... i recommend a food scale to everyone. Make sure your measurements are accurate. (looking at your diary, however, there doesn't appear as much room for error as i see in other people's diaries.)