Can a Plateau literally last forever?
Replies
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I haven't looked at your diary...I don't know where you're at weight-wise, but here's what my doctor told me when she told me I needed to lose weight..."eat healthy, small meals 5 to 6 times a day, exercise regularly and your body will be the weight it's supposed to be".0
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^^^^^^the answer is no. but it sure can seem like it is lasting forever when you hit a plateau. if you are actually overweight and your plateau is 8 weeks running, then it is time for changing something. assuming no thyroid or other medical issue, the real key is to be as accurate as possible on the calories in and calories out.
1. research plateau busting from multiple sources (avoid any adice that is trying to sell you something)
2. get your body fat tested by a professional. actual weight is not as important as your true body fat %.
3. try a different approach like eat stop eat or leangains to see if that will help. it surely will not hurt you. it will always be about calories in and calories out but intermittent fasting seemed to help me bust a plateau.
THIS - And wow Dave, great post.0 -
I have been stuck on a plateau for the whole month of June. Well, actually I have been gaining and losing the same stinking two pounds. I am considering going low-carb to see if that helps, but I know I cannot sustain that lifestyle forever. I am at a loss as what to do!0
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I really get offended when people say my plateau of almost a year is because I'm not working hard enough or am eating at "maintenance'. That's bull. And they have no clue how intense my effort is.
I work out 6 days a week, 2x zumba, 1x kickboxing, 2x SL 5x5, 1x isolation lifts, 1 rest day. I work two jobs and wear a Fitbit, so I know how frigging active I am. I weigh, measure everything, obsessively. Last year I ran 3x a week and lifted 2x a week. Changing programs did not break the plateau. I did lose some inches when I started SL zumba/kickboxing this year, but nothing in 3 months now. And the scale is unchanged.
I've eaten at 1200 + exercise calories, I've eaten at 1500 no exercise calories, 1700 no exercise calories, 1400 + exercise calories, low carb/high protein, low sugar. I've eaten at maintenance for 3 months (maintenance is 1950 calories + exercise). I try everything for at least 2 months before changing again. I've tried not eating breakfast, I've tried snacking, and not snacking. I don't eat fast food or sodas or processed white stuff, ever. I eat mostly organic and tons of veggies and fruit. RIght now, I'm trying 1000 calories plus exercise calories which is why my @$#(& diary is locked, so I don't get yelled at by the higher calorie people. I've been eating that for a month and still, nothing.
Oh and I've already had my metabolism tested. Last year. RMR was 1800...:noway:
Next step, the doctor.0 -
I think it's possible to be eating at maintenance and not think you are because you've underestimated your intake and overestimated your output. And it might not be your fault. You might not have the statistical average BMR, your HRM might tell you you're burning 1000 calories an hour when you're really burning 500, your food database might be telling you that restaurant salad you have for lunch every day is 500 calories when it's 900. It's pretty easy to think you're burning 2000 and eating 1500 when you're burning 1800 and eating 1800.0
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My best guess after looking at your diary is that you are just plain eating too much. Even on days when you eat relatively fewer calories (1200-1400), it looks like you might be underestimating, perhaps by a large margin, the amounts you're eating of the high calorie foods (salad dressings, dips, butter, coleslaw, pasta/couscous/rice, potato chips, etc).
On the flip side of that coin, you may be overestimating your exercise calories.
Not to mention the vast majority of your intake is junk (Slim Fast and Silk drinks included), but my first point would have a much greater effect on your weight. The junk part is more about long lasting health.
Do you own a kitchen scale?0 -
Hi,
Based upon what I saw in your dairy, my suggestion is to cut your carbs, at least in a half. I always follow the same rule
calorie/carbs/protein/fiber. If it has low cals, good protein or good fiber, I will eat a higher carb count foods.
Of course occasionally I allow myself binges, but almost all the time if I have a higher carb count it came from
apples, or Greek yogurt, or wholewheat bread.
Remember carbs=sugar=fat, so choose it carefully0 -
OK I plateaued since APRIL 14, losing/gaining same 1 lb with travel, TOM, water gain whatever. This is ridiculous. I upped my calories from 1200 to 1500, I took 2 weeks "off" at the beginning of this month from logging and zumba/kickboxing classes, I've "zig zagged" my calories, and still here it is now going on 3 months and nothing. I'm 14 lbs away from my "first goal" and after that I was going to set a second goal of 15-20 more lbs. as my first goal would have put me at 150 lbs and I'm 5'2 and right now weigh 164 which is still overweight. I've not lost any inches in 6 weeks either. I work out 5-6 days a week.
This is always what has happened to me in the past, I'd lose 20-25 lbs and then stall FOREVER, and usually give up and gain it all back and then another 5 lbs. Years ago I did WW and it took me 8 months to lose 17 lbs and I followed the plan, watching people around me lose that amount in a month or two. Is is possible for the body to plateau or adjust to a weight that is still overweight and you can NEVER lose it all except for starvation/being anorexic or having surgery?
Rather than the confusion and overestimates of eating back exercise calories, have you tried just working out your TDEE and taking a defict from there?
Work out your TDEE here - http://www.fat2fitradio.com/tools/bmr/ - this calculator cgives you the TDEE at your goal weight, but if you put in your current weight it will give you your estimated current maintenance.
Eat at estimated maintenance for a week, and then start again by deducting a 500 defict.
Also, if you use the seach button and type in plateau, you'll find many threads full of advice,
Good Luck.0 -
I have never had a plateau, or seen anyone I know on a plateau, that didn't break from one simple trick. When I get on a plateau, I take one day, just one, to eat anything I want. Junk food, high cal, high fat, doesn't matter. The next day go back to your normal routine. The little break tricks your body into burning calories again. It may sound strange but I've never seen it fail.0
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Bob Harper has a workout dvd called Total Body Transformation that Is supposed to be specifically for breaking plateaus. It is pretty intense so I would think it would certainly help.0
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I agree with everyone that you should probably lower your carb intake. Focus more on lean proteins and vegetables, good sources of carbs such as sweet potatoes. Also, try to incorporate lifting weights. I swear I have no idea how some people do just pure cardio as their regimen. Of course, that's just me being a hater lol. Good luck!0
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I would echo what a previous poster said: figure your TDEE and don't worry about eating back your exercise cals. Eat at TDEE for at least 2 weeks, and adjust from there. Good luck!0
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I upped my calories from 1300 to 1600 and I'm seeing results after just gaining and losing the same three pounds since november.0
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looking quickly at your diary, I'd say you make a lot of decent choices for a maintenance lifestyle, but you may be a bit low on FIBER. i would up the whole foods in your diet for a little while, remembering that it's not forever.
if you have something like snap peas & hummus instead of chips with a salad instead of a sandwich, even just a couple times a week, it should make small differences (that add up to big differences). if you can do it all week, go for it! even if you go one week on / one week off.
just play with it a bit, and keep your body guessing!0 -
Just a suggestion... Try this!
First thing upon wakening.. Drink a glass of water with 1 lemon squeezed into it.
Breakfast: eggs, yogurt,cereal, protein shake(prefer after exercise),etc....
Snack of choice; keep it low calorie
Lunch, soup, sandwich, baked potato, stir fry,chips(not too many), salad, etc...
Snack: apple, banana, granola bar,e ct..
Dinner: Fish, chicken, lots of veggies, sweet potato,salad,etc...
LOTs of water!!!!
EXERCISE
You may just need to jump start your metabolism
Everyone's body is different and we lose weight differently so just keep going! you WILL attain your goal!0 -
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I am going to be blunt here, and state the obvious. Did you really think you were going to lose weight eating bigmacs, fries, chips, chip dip, chick fil a, and the like? You have to eat healthy foods, or you're working out for nothing. Sure, there are some people here that can eat whatever they want, good for them. But you won't find a doctor or nutritionalist on the planet who agrees you can eat whatever you want. And you will find a lot more success stories from people who eat healthy and work out.
Lean meat, fruits, and veggies. It's not rocket science.0 -
Try tracking tracking sodium, sugar, and fiber on your diary then increase your fiber intake and cut back on sodium and refined sugars. Cut back (or eliminate) potatoes/potato products for a few weeks to see if that gets your weight moving again. I have endocrine issues and have found that a baked potato stalls my loss and swells me up. Switch out the Slimfast shakes for a high quality protein shake and/or smoothies made with greek yogurt (you can't taste it, honest!!). Good luck, you can do this!!
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I had a plateau that lasted 9 months, so I feel you!
What got me out of it? Realizing that 2000 calories of junk food is not the same as 2000 calories of nutrient-rich fruits and veggies. Yeah, it's 2000 calories nonetheless, but the healthier food helps your body revitalize, reenergize, and feel a lot better (so you don't binge eat, etc.)0 -
bump0
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My best guess after looking at your diary is that you are just plain eating too much. Even on days when you eat relatively fewer calories (1200-1400), it looks like you might be underestimating, perhaps by a large margin, the amounts you're eating of the high calorie foods (salad dressings, dips, butter, coleslaw, pasta/couscous/rice, potato chips, etc).
On the flip side of that coin, you may be overestimating your exercise calories.
Not to mention the vast majority of your intake is junk (Slim Fast and Silk drinks included), but my first point would have a much greater effect on your weight. The junk part is more about long lasting health.
Do you own a kitchen scale?
Yes I do own a kitchen scale and I use it as well as measuring cups. I only add those things sometimes so I can get enough calories. I had people before tell me to add little things here and there. The dressing I use is homemade, and I know real butter is a hell of a lot better than margarine. I thought the Silk protein drinks were supposed to be good for you thats why I bought it. ??! I use slim fast because it's convenient to have on the way to work really no other reason. I don't think I can be overestimating my excersise calories as it's Zumba and "supposedly" you burn 900-1000 but I don't put it as that. I do Zumba 500-600 and kickboxing a little higher because I know its gonna burn more. IDK. I follow someones advice and it's wrong then another person tells me no that's wrong.0 -
I just have to say after she opened her diary up it was clear I was right. Most if the time we get "stuck" is because we are in denial about our eating and/or workout habits. Hate on me if you want, but it's truth. Medical *kitten* can happen, but for the majority of us it's just not the case.
And plz remember I am speaking from experience, from a place of understanding, I'm not just talking out my *kitten*. I've been there. Until you get real with yourself change won't happen, period.0 -
I have never had a plateau, or seen anyone I know on a plateau, that didn't break from one simple trick. When I get on a plateau, I take one day, just one, to eat anything I want. Junk food, high cal, high fat, doesn't matter. The next day go back to your normal routine. The little break tricks your body into burning calories again. It may sound strange but I've never seen it fail.
I've done this, tried it after a 1 month plateau, nothing, Tried it 2 weeks later, nothing. took 2 weeks "off" still nothing.0 -
Whenever I feel I've hit a plateau, it always leads back to diet. Always, always, always.
There have been many times when I thought I was eating pretty good but upon reexamination of my food diary proved me wrong.
Unless diet is mostly on-point, progress will stall. At least that's what I've learned.0 -
A plateau that lasts "forever" is called maintenance. And it wasn't since you say you gained the weight back.0
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Here's what I did to break my plateau. I hope it works for you:
You could try seriously increasing your fruit and veggie intake, replacing all processed foods with plant-based foods. Shoot for one pound a day of raw veggies and one pound of cooked veggies, and three servings of fresh fruit. Eat beans and nuts for protein. In the same week, don't work out vigorously, just walk a lot (like a few miles a day) or go for an easy run every day.0 -
My best guess after looking at your diary is that you are just plain eating too much. Even on days when you eat relatively fewer calories (1200-1400), it looks like you might be underestimating, perhaps by a large margin, the amounts you're eating of the high calorie foods (salad dressings, dips, butter, coleslaw, pasta/couscous/rice, potato chips, etc).
On the flip side of that coin, you may be overestimating your exercise calories.
Not to mention the vast majority of your intake is junk (Slim Fast and Silk drinks included), but my first point would have a much greater effect on your weight. The junk part is more about long lasting health.
Do you own a kitchen scale?
Yes I do own a kitchen scale and I use it as well as measuring cups. I only add those things sometimes so I can get enough calories. I had people before tell me to add little things here and there. The dressing I use is homemade, and I know real butter is a hell of a lot better than margarine. I thought the Silk protein drinks were supposed to be good for you thats why I bought it. ??! I use slim fast because it's convenient to have on the way to work really no other reason. I don't think I can be overestimating my excersise calories as it's Zumba and "supposedly" you burn 900-1000 but I don't put it as that. I do Zumba 500-600 and kickboxing a little higher because I know its gonna burn more. IDK. I follow someones advice and it's wrong then another person tells me no that's wrong.
Well, only you know what you're doing then. I agree that butter is the way to go, but Silk and Slim Fast are highly processed drinks. Are you willing to try changing your entire diet to a healthier regime?0 -
I just have to say after she opened her diary up it was clear I was right. Most if the time we get "stuck" is because we are in denial about our eating and/or workout habits. Hate on me if you want, but it's truth. Medical *kitten* can happen, but for the majority of us it's just not the case.
And plz remember I am speaking from experience, from a place of understanding, I'm not just talking out my *kitten*. I've been there. Until you get real with yourself change won't happen, period.
Well I'll tell you I work my *kitten* off at Zumba, and kickboxing. if you've never done it you wouldn't know that i'ts not just dancing around. We do lots of squats, lunges, resistance training, they change up our workouts because the instructor says you should not get used to just one routine. I do arm work till my body is screaming and I keep going, so I don't think I'm in denial about my working out. In fact, I had been told I might be logging too little calories burned for Zumba but Im not going to change it to higher.
Its funny though, through 1 week of my diary people seem to think because I ate rice one day I must be eating piles of it constantly. Same with Grapes. I bought a bunch because they were on sale so I had to eat them. I only eat whole wheat bread and have been doing that for years...so don't know where the bread thing comes from.... Maybe I'll try to just have carbs at 1 meal and a snack instead of all 3...
But I also failed to mention that I'm in the same clothes now size wise as I was when I weighed 10 lbs less..0 -
OMG I am so glad I am not alone! I have been STUCK for weeks/months as well.......IT SUCKS!! I have never worked so hard to lose so little in my life! COMPLETELY FRUSTRATED!!! I have been to the Dr.....everything came back normal other than my TSH level which is 0.01. I have tried jillian micheals 30 day shred/ a personal trainer for a month/ am doing P90X, started running a bit on my walks...HGH suplement, relacore.....even called that radio advertisment that says are you a woman over 40 who cant lose weight?? Well guess what....a month and a half of Ambrin has not done anything either! Grrrrrrrrrrrrrrrrrrrr!:sad: What am i gonna do?? I am all about being as helthy as i can be, but everyone needs rewards......
I feel your pain!!!0 -
I just have to say after she opened her diary up it was clear I was right. Most if the time we get "stuck" is because we are in denial about our eating and/or workout habits. Hate on me if you want, but it's truth. Medical *kitten* can happen, but for the majority of us it's just not the case.
And plz remember I am speaking from experience, from a place of understanding, I'm not just talking out my *kitten*. I've been there. Until you get real with yourself change won't happen, period.
Will you marry me?0
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