I need a reality check: have I plateaued?

mccanner

I've lurked the boards for a while and processed so much information that I think is becoming jumbled in my head. I THINK what I'm doing is the right approach, but I've not had any real effect, so it's time to reach out and see what obvious step I'm missing.

In a nutshell, here's my story:
• 31-year-old female, weighed at most 195 about 5 years ago. I'm 5'4.
• naturally dropped to about 175 by two years ago through walking more/finishing grad school and not stressing constantly.
• realized that felt great! Decided to step it up, and began counting calories and took up jogging. Ran my first 5k exactly two years ago this week. Within five months of starting this routine, I'd dropped from 175 to 145-150 range. I looked and felt great.
• moved cities, dropped routine, got busy with life. body shape changed, but not substantially. Got softer, but didn't gain much weight. I felt OK with this.
• Slowly started gaining weight. By this spring, I was around 155 and had gone up a pants size (from 8 to 10), so I started tracking calories and running more again.
• Targeted at 1200 net calories, was running maybe 20-25 miles a month all summer long. Weight did not change, and, weirdly, body did not change shape despite running again. Weight generally fluctuates between 151 and 155, depending on water and time of day.
•The last two months, I doubled the running, but kept the calories at 1200. I know that's low, and I'm comfortable going over it by a hundred or two a couple days a week, and I'm stressing that it's 1200 NET, and I make sure on the days I run I have enough to fuel me.
• (Also, because I feared perhaps I was eating too little and that was slowing down my metabolism, I experimented with going up to 1400 or so. No change.)
• So basically I spent two months eating 1200 calories a day, running for up to an hour three or four days a week, and my weight has. not. budged. Seriously, I looked back at the notes I keep: June 1: 153; June 26, 151; July 6, 151; August 8;: 151.5; September 25, 151.5. That's while doubling the exercise and keeping the calories steady. Mathematically, I am baffled.
• The lowest I've been is 142-144, and I kept at that weight until about a year ago, so I know my body is capable of being there again. I'd really like to just get back down below 150 again, and I'd be ecstatic at 145.

The first time I tried the exercise/counting routine, two years ago, the weight melted off. I'm doing the same thing, and in fact exercising more, and absolutely nothing is happening. I was pretty detailed up above, in the hopes that someone can find what I'm missing.

Seriously, team, what am I doing wrong?

purple_tux1

When you're younger, it's easier to lose weight.

From what I've heard, the last 5-10 pounds are the hardest to lose. Can't wait to get there myself!

It sounds to me like you're doing a lot of running. If you want to optimal body, maybe what you need to start looking at is other exercises, such as weight lifting, pilates, that will sculpt your body. You may even find yourself focussing less on the numbers as you gain muscle and the shape you want.

Just a suggestion.

mccanner

Thanks for the reply. One thing: I'm reasonably sure that at 29 my body's makeup wasn't substantially different than it is now at 31. We're talking about a 24-month period here, total. I'm not trying to have the body I had at 18 or anything. (Which was a fatter one, at that.)

I've already LOST the last 5-10 pounds, and kept them off for a year. I'm just frustrated at not being able to lose them again.

FInally: pilates and weight-training are things that require memberships to gyms, and that's not something I can afford. I run because it's free, and because I don't have to stress about leaving work at a certain time to make it to a particular class. Any suggestions on how to expand the workout in a way that doesn't require a financial investment?

jeme3

Okay, I'll be the first to say it. You are probably not eating enough. And are you eating back your exercise calories?

Have you calculated what My Fitness Pal suggests as far as calories per day? For the last 10 pounds or so, calculate it based on a one pound a week loss. Activity level should be excluding exercise (you add that back in daily based on how much).

Good luck to you!

purple_tux1

Pilates and lifting weights can be done at home. I have a variety of free weights at hom and a Pilates book that is great. Also lots of free videos and info on the net. I used to use the weight machines at a gym, but I found they didn't move the way my body did. I find free weights much healthier for my joints and such. Squats are free!

Best of luck!

mccanner

I always eat the calories back when I exercise. (I don't get the people who don't because, well, math!)

I've had it calculated at 1 pound a week since around May and have ... well ... not lost that. Or anything. At all.

My lifestyle has been set at Sedentary (the lowest), because, well, it is. I work an office job, and I walk maybe a mile or two every day between the subway and the office and lunch and normal walking around. And then in addition to that I run the three or so days a week.

Anyway, thanks.

mccanner

@ purple_tux1 not to be a contrary jerk, because I really do appreciate the help, but i, uh, live in a New York apartment. There isn't the room for keeping weights, and there isn't the room to move about freely. You can go about a step in any direction before running into something. (One of the reasons I love running so much -- it's outside, and unrestricted by the tiny walls of my apartment.)

BelindaDuvessa

FInally: pilates and weight-training are things that require memberships to gyms, and that's not something I can afford. I run because it's free, and because I don't have to stress about leaving work at a certain time to make it to a particular class. Any suggestions on how to expand the workout in a way that doesn't require a financial investment?

Not true. You can do all these things if you have internet access. Youtube has TONS of free videoes. They have Cardio, Strength, HIIT, Flexibility....basically anything you can think of. There's also lots of apps for phones that can help you, if you have a smart phone. There's plenty of resources available, without access to a gym.

http://healthysexyhappy.tumblr.com/moveyourassnow

Someone else posted this website in another thread. It has links to *FREE* videoes to some of the most popular workout DVD's out there. Check it out.

I also highly recommend The Women's Health Big Book of Exercises (or Men's Health, if applicable). It's an awesome book. They have lots of different books to choose from, but this one is a huge reference guide for strength training, both at the gym and at home. They even have a workout for pregnancy, which I'm looking at starting to follow.

chubbygirl253

are you gaining muscle from running? probably. and muscle weighs more than fat. try using a tape measure to track your success instead of a scale

mccanner

What's concerned me this time around, @chubbygirl, is that i'm NOT gaining the muscle. My body shape hasn't changed, and, for lack of a better phrase, my *kitten* still fills out the size-10 jeans in a way that surprises me given the amount of running I do. Previously, I could see changes in my body when I ran, but not this time. I'm not any leaner than I was before I started running again.

1Clueless1

FInally: pilates and weight-training are things that require memberships to gyms, and that's not something I can afford. I run because it's free, and because I don't have to stress about leaving work at a certain time to make it to a particular class. Any suggestions on how to expand the workout in a way that doesn't require a financial investment?

I agree with everyone about looking up videos on YouTube or other Internet site. If u don't have free weights your own body is a good source. Push-up, plank, squats, lunges, are all weight and core training that use your own body weight resistance.

I don't know if this is true for you but I find I lose the weight faster when I do weight training between cardio workouts. Building the muscle burns the fat faster on me. Although I've never lost weight quickly, that does help.

Good luck.

lynnette26

Just joined up, so don't know what I'm talking about...but, -try looking up 'Fartlek Training'. Sounds off! but is similar to interval training. At least you can still use the same paths/streets etc but will increase energy output and fitness. Also try going harder at the beginning of your run, people who wait 'till the end of their workout to push themselves don't do as well in calories burned/total workout time....

californiagirl2012

EXERCISE:

Lift weights is KEY. I recently had my DXA scan done and at 51.5 years of age I have the bone density of a super athletic 30 year old. That is a direct result of lifiting for over 30 years. Now if that is not scientific proof that lifting weights keeps you younger I don't know what is!

There are a lot of workouts you can do with just dumbbells and a bench at home:

The routine I do consists of weight lifting first and cardio second, but I still do cardio (mainly running). I change up everything all the time. My running is sometimes long easy runs, sometimes HIIT, sometimes shorter medium pace runs. My weight routine changes each day, each week, Circuits, Intermittent Super Sets, Fibonacci Pyramids, X-sets, Progress Venus Pyramids, and some splits, constantly changing it up, everything a variety of Strength, Hypertrophy, and Endurance.

Legs; In addition to Dealdlift's, Stiff Leg Dead Lifts, Sumo Dead Lifts and Squats I do Bulgarian Split Squats, Lunges, Reverse lunges, Curtsey lunges, Step Ups, Crossover Bench Step Ups, One legged Deadlifts (T-Bend), Lunge Matrix, Bowler Squat, One Legged Get Ups, Bower Squat and calfl Raise, Bowler Squat + Stiff Leg Deadlift, Curtsey Lunge + Dumbbell Squat, T-Bend + Y-Squat, Reverse Lunge & Step Up, Curtsey Lunge + Step Up, Y-squat, Narrow Stance Squat

For upper body I do Standing Shoulder Press, Standing Dumbell Curls, Lying Tricep extension, Pullovers, Bent Barbell Row, Standing lateral Raise, Standing front Raise, Curl and Press, Shoulder Press + Curl, Dips, Lying Tricep Extensions + Flyes, Venus Raise (a type of snatch), Bent Row + Standing Lateral Raise, Pullovers, Pushup + Dips, Standing Dumbbell curls + Overhead Tricep Extension, Bent Lateral Raise + Pullovers, One Arm Dumbbell row, Flyes + Pushups, Seated Curl & Tate Press, Seated Curls + Overhead Tricep Extension, Pushups, Pullovers + Dips, Bent Barbell Row, Lateral Raise + Full Front Raise, Venus Raise + Dips, Standing Dumbbell curls + Lying Tricep Extension, Upright Row + Dips, Bent Barbell Row, Flat bench Press, Incline Bench Press, Bent Row Narrow, Bent Row + Kickback,

Then some upper and lower combos; Squat and Front Raise, Step Up & Press, Step Up + Standing Shoulder Press, Squat & Press, Squat & Swing, Curtsy Lunge + Standing Shoulder Pres, T-Bend & Row, Pike Front Rais + Curtsey Lunge, Flat Bench Press + Step Up.

Core: Bar Bell Rollouts (you can start out with Stability Ball Roll Outs), Swiss Ball Pikes (you can start out with Stability Ball Curl Ups), and planks. As you advance Swiss Ball Pike and pushup.

I probably forgot some but you get the idea.

PLATEAU:

You body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but if you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale; water retention, digestion, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People mistakenly think they lose or gain weight when they eat more or less because of these fluctuations.

Losing weight requires tremendous patience. You will not lose it when you want it or where you want it. The body does its thing. Some apparent plateaus can last a month or so. You can not make it happen faster. You must focus on two things; calories and exercise. Nothing else matters. Scales and metrics don't matter. The day in and day out grind of exercise and calories are all that matters. It is not very exciting until things fall into place. You get your victories and you ride one victory to the next.

The scale is a trend tool. The scale is good but put it away and only check once a week and only use it as a trend tool. It will fluctuate, it does not matter. Take front side and back progress pictures at least once a month. You will see differences that the metrics won't tell you and it's that little bit of NSV that will keep you going until the next victory.

CALORIES:

It is silly to get hung up on a calorie number like 1200 calories. This number is relative to your BMR. If you are a bigger person this is a low number, if you are small like me this is a large number, barely below my RMR.

If you have a lot of body fat reserves you would be surprised at how little you can eat (unless you have emotional eating issues or disorders). The leaner you get the less your body has to draw from and then you have to taper up your calories. There is no such thing as starvation mode for woman over 12% body fat or men over 6% body fat. I pretty much proved that for myself by staying strong and building muscle and doing what I did. I'm the leanest, most muscular, and most fit that I have ever been in my life at almost 52 years old.

Seperating out the the two things worked for me:

1) Eat less to lose fat.

2) Exercise to gain or maintain lean body mass.

Ignore exercise calories because it's insignificant when you don't have to worry about starvation mode anymore and it's highly over rated. Of course you burn energy, but not nearly what any of the devices say you do.

What is the exact number of calories for you?

We’ve been trying to figure out an exact NUMBER of calories that everyone should be eating, without recognizing that everyone is slightly different. In truth, the calories aren’t the end game. Your body is. So the EXACT amount of Calories that are right for you is the EXACT amount that will allow you to maintain your ideal bodyweight no matter what some calculator or chart says.

In other words, an online calculator might tell you that you need to eat 2,500 calories
per day to maintain your ideal bodyweight. But the only way to know for sure if this is
the right amount for you is to test it out. If you gain weight or can’t lose weight eating
that much, then you know you need to eat less to lose weight no matter how many
calculators and text books say otherwise.

This doesn’t mean your metabolism is broken, it just means the estimate of your needs
was just a bit off.

-John Barban (from the Body Centric Calorie guide in the Venus Index manual)

The Theory of Fat Availability:
•There is a set amount of fat that can be released from a fat cell.
•The more fat you have, the more fat can be used as a fuel when dieting.
•The less fat you have, the less fat can be used as a fuel when dieting.
•Towards the end of a transformation, when body fat is extremely low you
may not have enough fat to handle a large caloric deficit anymore.

At the extreme low end, when your body fat cannot ‘keep up’ with the energy deficit
you've imposed on your body, the energy MUST come from SOMEWHERE. This is
when you are at risk of losing lean body mass during dieting (commonly referred to
as ‘starvation mode’). This happens at extremely low levels of body fat, under 6% in
men and 12% in women [Friedl K.E. J Appl Phsiol, 1994].

-Brad Pilon and John Barban (from the Venus Index and Adonis Index "Reverse Taper Diet")

mccanner

Thanks for the help, everyone. I do want to reiterate, because i think it might be getting lost: I don't have space in my home to keep weights, or to use them. Everything you've heard about New York apartments is true. You know how in your home you can stand in front of the TV or computer and maybe follow an exercise routine? I can't.

Very much interested in outdoor, free activities that can help me round out a fitness routine. Surely, people did this before we put a gym in every city, right?

Seriously, though, thanks for the comments and suggestions. They're much appreciated.

mccanner

@lynnette26 : looking up some info on Fartlek training now, it actually seems to be what I've been doing all along--running faster when I can, even for a few minutes, slowing down when I need to. I never knew it had an official name. Thanks!

lynnette26

No probs, hope it helps. I've just started my program and I'm finding it hard to reduce calories (mainly eat fruit, veg, dairy products and meat, which I thought was ok, But I'm way over my daily limit) What do you guys eat?

purple_tux1

@ purple_tux1 not to be a contrary jerk, because I really do appreciate the help, but i, uh, live in a New York apartment. There isn't the room for keeping weights, and there isn't the room to move about freely. You can go about a step in any direction before running into something. (One of the reasons I love running so much -- it's outside, and unrestricted by the tiny walls of my apartment.)

It almost sounds to me like your'e here to vent, rather than wanting people to suggest solutions. Just a guess. Nothing wrong with needing to vent. Usually on forums, people just take what they like and ignore the rest, k?

Everybody has room for two 5 pound weights and a Pilates book. If there's no space to lie down in your place, you can do Pilates on your bed! If you really hate the idea of that, there are plenty of muscle-building exercises you can do outdoors with just your body. Squats, lunges, etc like a pp has said. Or you could just not doing any of that, but then, I'm not sure why you asked for help in the first place if you just want to keep doing what you're doing?!?

As per your question, what's changed in 2 years. Maybe you have more stress, less sleep, or maybe you've lost lean muscle mass due to dieting or whatever. More muscle mass means you burn more calories while sitting on the couch.

melonclarinet

You can do the videos that everyone is mentioning even if you write down what you have to do and then do it outside in a park. Or do push ups, squats, lunges, etc in a park. Add weights when you run...if you don't have room for a couple of dumb bells in your apartment, it's time to move. Do yoga and/or pilates outside (at least when the weather is nice).

Also, there have been a lot of cheap gyms added lately. I know that Planet Fitness is on $10 a month. Maybe you can find a discount one. Or try to find classes that are offered, like zumba. It has become a big fundraiser for schools, so check your local schools to see if they have cheap Zumba offered.

Honestly, where there's a will, there's a way.