This plateau is killing me!

sarahanncarson

Hi all, my name is Sarah. I'm sort of new to the site. I signed up quite a while ago but I never used it. I'm almost 34 years old, weigh 150 (started at 178), and can't seem to break out of the 150 zone. I have decided to change my diet and kick up my exercise routine, but wow this is really hard! I live in New Hampshire so I am also dreading the cold weather that is coming since I don't belong to a gym and my exercise is outside. Anyone having struggles with a plateau? Anyone noticing the difficulties in losing weight in your 30's versus your 20's? Just looking for support

rlmadrid

I can totally understand! I've been hovering between 160-170 for a year. Feel free to add me for support.

missy0936

hi sarah i also live in NH and am dreading the cold weather. this is not my first go around wiht trying ot lose weight. my 2nd son is now 8 months old and i would really like to get back to prepreganacy weight (which is still 20 lbs or more over weight but i feel like its a good starting point) but I cant break the 180 mark. i was 188 for ever and then really stepped up and lost 8 pounds. thursday after busting my butt and staying at 1200 calories I acutally hit 179.5 but then again this am i am 180... i have been eating 1200 calories and 45 minutes of exercise daily... what gives right? just letting you know i feel your pain

B1gH0g

Can you invest in any indoor equipment, such as a treadmill? I would be concerned with a couple of bad days of weather and not being able to exercise. I find it far too easy to fall off the exercise wagon, but that's me. If you don't have a lot of money, try your local craigslist. So many people buy new equipment and don't use it. then sell it dirt cheap there.

As far as losing weight in your 30's, it only seems to get worse as you get older. I also hear it's much worse for a woman than a man. So i feel for you. What are your goals as far as daily caloric intake and how much do you try and burn via exercise? May need to shake that up a bit to get over the plateau.

dcain2

I am "almost" 45 years old and I have been stuck at 150 for 9 very long months!! I do cross fit three times a week and run once a week. I tried doing "2-a-days" for several weeks and actually gained weight. I am so bummed that I can't break out of the 150's. I spoke to my doctor last week and they are running tests on my thyroid but somehow I don't think they will find anything. I wish I had already found the answer and could share it with you but thought I would at least let you know that you are not alone!

samblanken

I hear ya - I can't seem to get below 150 to save my life. Check out some home DVDs. I just restarted P90X, there's all kinds of other programs out there.

skonly

You may want to consider changing out some of the foods you eat. I see people complaining about being stuck all the time and then see they are eating bad foods. I'm not saying you are but it's something to look into. A lot of people save calories so they can have fattening desserts and treats every day and wonder why they don't lose. They always blame it on starvation mode. lol. I always get slammed when I say stuff like that but I am going off what I see. Change out some of your foods and I be you see a difference.



I'm in my early 40's....so yes it does become a little more difficult with age. I haven't had to lose weight in over 20 years. The main difference I see is just adding in more fresh foods and cutting out the processed stuff.

Outdoor workouts are difficult where I live due to heat. People in different climates have to figure out what works for them. It may be buying home equipment, joining a gym or changing the time of day.

I'm sure you will be fine and get it all worked out.

roxedy

I've been following DVDs indoors as of late. I like to try to take a long brisk walk everyday but I could never motivate myself to get out in the snow (I live in Massachusetts) during the winter months and this summer has been so hot/humid I think I'd pass out on the side of the road somewhere. Hopefully in the fall I'll have some chances to get outdoors since I do love seeing the scenery vs staring at my living room wall while doing exercises.

I'm just into my 30's but I've already noticed that things seem to have slowed down. More in the way that if I eat too badly for a long period of time I tend to quickly lose the energy to be active and if I'm not active enough, that "bad" eating will catch up with me and bring friends. In my 20's I could have a "bad" week and I could keep going as if nothing happened.

Feel free to add me!

mlscott96

When I hit a plateau I watch my sodium intake. My body retains alot of water.

LindaDab

Hi Sarah, My sympathies on the plateau. I was stuck for about 6 months but seem to have finally overcome that by ditching my former diet plan and just using my fitness pal instead. I believe the extra activity (biking and walking) this summer has helped
and the change in diet. So far as winter goes, I just figure out a routine and exercise in front of the TV for 1/2 hour (aerobics) and
1/2 hour stretching and weights during bad weather. There are also some really good, sensible videos that will help during bad weather. I prefer being outside but it just isn't always possible.

sarahanncarson

I am keeping my eye out for a treadmill on craigslist or something. I can't afford anything brand new but definitely need something for winter!

sarahanncarson

Oh and I just ditched my previous diet plan I've been using for the last 6 months and decided to go in another direction. I feel like it's necessary because my body just got used to what I was doing before. Which of course wouldn't be a big deal if I was in a maintenance mode, but I'm 15 pounds from there. I feel like I've come so far and there's not much left, but it's so hard sometimes. And I certainly see a difference in the ease of weight loss now that I am over 30

BriarCarwell

Our bodies will work very hard to keep us from losing weight. This is known as the "set point" theory. In most cases, after we lose 10% of our total weight, our body goes into preserve mode. At the same time, your body also becomes used to your eating and exercise patterns. Despite even your greatest efforts, your body will do all it can to maintain and you will plateau.

After researching, I've found two really great ways to break through: high intensity interval training (HIIT) and weight lifting.

In "normal" cardio workouts, you probably warm up to a target heart rate, then go at that same speed for 20-30 minutes, coll down and be done. In this kind of low-intensity workout, you only burn calories during your workout.

In HIIT, the workout is intense, short, and varied. For example, you may sprint for 15 seconds, then walk for 45 and repeat this 15 times. HIT targets fast-twitch muscle fibers that require more energy, thus burning more calories, but the real benefit to HIIT is that you don't just burn more calories during your workout, but you continue burning calories for up to 24 hours after as well.

Something else to keep in mind is that if you have been counting calories and doing low-intensity cardio (which is certainly great!) but not strength training, your body may actually be losing muscle. Losing muscle is problematic for weight loss because the more muscle you have, the higher your metabolism is. In fact, if you replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying!

My recommendation for breaking through plateaus is to add a few sessions of HIIT and weight lifting to your routine. I stopped at 16 pounds for a while and after adding HIIT and lifting heavy weights, I've lost another 7 pounds over the past month (even with a totally crap diet).

sequintana1

Hi Sarah! I TOTALLY get where you are at. i've been at a plateau now for 12 weeks. i have had much shorter plateaus adn have gotten thru ok..but this one OMG. there are days that i just become a bit obsessive. :explode: I have lost 35 so far but want to lose another 35 and boy that is seeming so so far away.

with that being said...these are the things i am trying. i have switched up diet plans as well. i think that once we get to a point where our bodies are more fit..we need a different type of diet plan to get to our goals. I have also changed up my exercise a little. I've workout pretty hard for quite a while now but i am just now starting the Insanity program so i hope it helps get me over that hump.

Today i will be taking a fitness test here at work and talking to a trainer to see if he has any ideas. I also took a resting metabolic rate test...this was hugely informative! Turns out that my metabolism is higher than i thought...and so i'm thinking that i might not be getting quite enough food. or at least that is what im thinking.

if i get any other ideas from the trainer I will certainly pass them along.

Hang in there and certainly dont give up...you have done great so far and can get past this!!!!

sarahanncarson

You may want to consider changing out some of the foods you eat. I see people complaining about being stuck all the time and then see they are eating bad foods. I'm not saying you are but it's something to look into. A lot of people save calories so they can have fattening desserts and treats every day and wonder why they don't lose. They always blame it on starvation mode. lol. I always get slammed when I say stuff like that but I am going off what I see. Change out some of your foods and I be you see a difference.

Yesterday I changed my diet. I had been doing a low carb diet and I did lose 30 pounds so I can't complain. But I think my body got used to it. I'm dong low cal/low fat now and seeing how that plays out. I have increased my activity and am now running. So maybe I am gaining a little muscle mass in my legs? I'm trying so hard not to frustrated when I have accomplished so much so far. Thanks for the advice!

nangel4u

yes I have gone through about 2 this past year and I knew I wasnt losing weight and I hated it lol....what I did different is that the first time I brought Insanity to help break through my light cardio workouts and went full blown to shred this fat....7 weeks into Insanity I hit another plateau and now I am walking everyday and doing light weight training.....I AM DOING JUST THE OPPOSITE!!!!! This has helped and I upped my calories a bit to change my metabolism and it worked!!!! Maybe try doing something different!

heyitsadam

Hi all, my name is Sarah. I'm sort of new to the site. I signed up quite a while ago but I never used it. I'm almost 34 years old, weigh 150 (started at 178), and can't seem to break out of the 150 zone. I have decided to change my diet and kick up my exercise routine, but wow this is really hard! I live in New Hampshire so I am also dreading the cold weather that is coming since I don't belong to a gym and my exercise is outside. Anyone having struggles with a plateau? Anyone noticing the difficulties in losing weight in your 30's versus your 20's? Just looking for support

If you're looking to just cut weight, go 72 hours of lean protein and NO carbs. Load up on fish, chicken, turkey, etc. The lack of carbs will turn your body into a cannibal and you'll start feasting on your stores. That's what I do. It worked at 250 for me... and again at 242.

achampionsheart

hi there...i started out at 232 and am now down to 193...i have been at 193 for about 3 months now....i know i can maintain, but i have lots more to lose.....i have also stepped up my exercise and am trying to clean up my diet as well.....all you can do is keep pushing and doing healthy things and eventually your body will kickstart itself into losing again...dont give up.....

Onesnap

I'm a New Englander as well.

See my profile pic? That's me doing one of my favorite cold weather activities (snowshoeing). That activity alone burns 500 calories/hour on average.

As the saying goes: there's no such thing as bad weather, only bad clothing choices.

I've also heard that doing fun things outside makes winter suck a lot less.

Try new things--keep that body confused. Also make sure to *meet* your calorie goals that MFP provides to lose the 1lb/week. If you fall below them you're eating a deficit to an already built-in deficit. Your body is trying to tell you something. It's unlikely that it will let go of extra weight and keep it off for good. Typically if someone eats below their goals on a regular basis they lose weight quick but the minute they stop they gain it back plus extra.

Meet those goals. Eat clean. Log every bite. Yes, even a taste while cooking counts.

thelandofwin

Just a quick peek at your diary shows that you are undereating which could be sabbotaging your progress. Look into "BMR" (basal metabolic rate) and the "eat more to weigh less" group. Even if you don't follow the philosophy of the eat more to weigh less group, you should never eat below your BMR. My BMR is 1395 calories a day, which means at a minimum I have to eat that. Really my goal for losing fat and keeping muscle is to eat around 1700 calories a day.

jazzedorange

I know how you feel! I only have 15lbs or so to loss and this is the most difficult thing ever. I haven't lost any weight for 2 1/2 weeks and the only thing I can figure out is water weight gain. In the past I lived off of 900 calories a day for years. Being a retail manager you just don't have time to eat but now that I'm at home and not moving as much.... 1200/1300 calories and 20-40 minutes of workout a day just isn't cutting it. I'm at a loss for ideas. It's discouraging but I will keep going Being in my 30's sucks some days!

RunningMatt77

I hear you, I am 35 and it is tougher at this stage to shed it then when we were younger. When you hit that level were you are not moving. Even the slightest change will have a extreme effect on you. The best key is not to do anything extreme, just the slightest change in routine will shock your body

Onesnap

Oh and I just ditched my previous diet plan I've been using for the last 6 months and decided to go in another direction. I feel like it's necessary because my body just got used to what I was doing before. Which of course wouldn't be a big deal if I was in a maintenance mode, but I'm 15 pounds from there. I feel like I've come so far and there's not much left, but it's so hard sometimes. And I certainly see a difference in the ease of weight loss now that I am over 30

Also, since you don't have a lot left to lose I would suggest switching your MFP settings to lose .5/week instead of the 1lb/week. You have to fuel that machine. Also, you mention the phrase "diet plan". Diet plans do not work long term. If they did the diet industry would not be making millions of people desperate to try anything. Look how many diet plans come out each year by 'experts' toting the next best thing. We would not be a nation of obese and overweight people if the diet plans actually worked long term.

acpgranberg

I had a two-year plateau until I started strength training. That has seemed to make all the difference.

Christi6604

http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html

This article helped me break my six month plateau a while ago. I had to slightly up my calories (about 150 per day) and slightly lower my cardio. Which, was not intuitive.

I think you just have to keep playing around with it until you figure out what works for you. Good luck.

Abbygrlbff

Mon 08/13/12 07:03 AMYou may want to consider changing out some of the foods you eat. I see people complaining about being stuck all the time and then see they are eating bad foods. I'm not saying you are but it's something to look into. A lot of people save calories so they can have fattening desserts and treats every day and wonder why they don't lose. They always blame it on starvation mode. lol. I always get slammed when I say stuff like that but I am going off what I see. Change out some of your foods and I be you see a difference.



I'm in my early 40's....so yes it does become a little more difficult with age. I haven't had to lose weight in over 20 years. The main difference I see is just adding in more fresh foods and cutting out the processed stuff.

Outdoor workouts are difficult where I live due to heat. People in different climates have to figure out what works for them. It may be buying home equipment, joining a gym or changing the time of day.

I'm sure you will be fine and get it all worked out.



I actually think you are spot on here with the reason that I am in a plateu. I am staying within my calories, but I truly think my sugar levels are WAY too high.

Sidesteal

How long have you been stuck at the same weight, and during this time that you were stuck, do you know your average intake of:

calories,

protein, carbohydrate, fat (in grams)



During this sticking point were you tracking intake, or have you recently started tracking?

cici1028

Hi Sarah! I'm from NH too... seacoast! feel free to add me for support. (I can give you some excellent NH outdoor exercise ideas! SNOW SHOE! Monster calorie burner!)

I HEAR you. I had a similar journey. Started at 182 and hung in the 150s for what felt like FOREVER! I'm at my goal weight now but I thought I would never get here. What finally broke the line was taking a vacation with friends. We were very active, constantly walking and running and swimming in the ocean... and eating really well but only twice a day. Late breakfast, early dinner. I finally broke the barrier because I completely messed up my usual pattern.

I find that alternating caloric intake from day to day (take your weekly calories and divided them up among the days, but unevenly... like 1200 one day and then 2000 the next, then down to 1500 etc.) can trick your body to lose, but you really need a change in the routine. Try switching exercise or elminating all sugar for a week to see if you can get your body to pay attention.

Paul_Hodge

I am keeping my eye out for a treadmill on craigslist or something. I can't afford anything brand new but definitely need something for winter!

Can I make a suggestion? This is just from my own, personal experience. I think you should look at gettting an eliptical trainer. I wear a HRM when I work out and, again, this is just what I've noticed, I seem to burn about 15% more calories on an eliptical trainer than I do on the treadmill.

Also, I feel you on the plateau. I'm 33 and I'm experiencing one right now. I'm down about 20 and my body is fighting me to stay fat.

Good luck.

Huskeryogi

These are the 2 tools that I think are most effective in breaking thru a plateau (or avoiding one to begin with).

HIIT interval training (someone else already explained this)

Tracking calories weekly instead of daily. I try to average 1590 calories/day. So one day a week I'll eat 1000, two days I'll eat 1200, 2 days I'll have 1500, 1 day I'll have 1800, and 1 day I'll have 2900. Your body doesn't know what to expect. Plus I can enjoy my weekends a little more.

bosslady69

Hi I'm Melva and had been stuck at 180-175 for about a year it would just go up and down. Then I realized I had been doing the same thing and my body had gotten use to my routine. So I cut out bread, meat, and diary and drank only water for 2 weeks and kicked up my cardio and went up a notch on strength training and broke my plateau in 2 weeks. Now my thing is keeping it going and not going back up agter finally breaking it. I'm now logging my food daily which I have never been successful at which is another reason it was hard to break my plateau because I was eating more calories than I thought I was. Feel free to add me. Good luck and keep me posted. YOU CAN DO IT.