Help me get out of this plateau,please!

ana90s

Hi all,
Since I've joined mfp I've lost 19 pounds then put on 4 over Christmas, lost that and now I've hit a plateau and can't get out of it.
I'm 27 , 5'7", and currently weigh 238.I eat about 1500 calories a day, I run 4 times a week (training for a 10k race in july) and doing 30 DS 5 times a week.
Can someone please help me?How can I start losing weight again?I'm affraid to eat more calories and if I eat less I'm affraid I will be starving and won't stick with it...Please help.

tricksee

way to go losing that weight!! you're amazing!!

have you adjusted your calorie intake based on your current weight??

if you weigh less, you need less or something!!??

do some WEIGHT TRAINING!!!! cardio burns calories during the workout but WEIGHTS burn calories 24-36 hours afterwards during recovery!!!!

im not saying become Arnold Swatchenaggeer!! just just squats and light dumbbells!! you WILL SEE ALL KINDS OF RESULTS!!

keep up the good work, lady - you're fanstactic!!! belive me!!!!

byrnet18

I think you need to lift heavy weights and increase your calories...more protein and less carbs. Give it a try for at least a month and see what happens. Good luck!!

mockchoc

Are you losing inches? I'll bet you are and just it's not showing on the scale. Have you been using a tape measure, if not start now!

jackXXXII

Keep up the good work!!! I know what you mean about the plateau thing ... I have been stagnant on the same weight for almost a month now - even though I am at the gym 4-5 days per week. I have read that you may not lose weight as you are replacing it with lean muscle mass instead ... Are you taking measurements to see if you are getting into smaller sized clothes? Regardless, you have done a great job so far - we just need to keep at it!!! It WILL happen

ajfc1971

You have done amazing up to now and if you do the 30DS each day then you are amazing. I know if is a nightmare when the scales don't move but how are your clothes on you, do they fit better or are getting a bit big.
Try not to weigh yourself for 4 wks and see if that makes a difference as you won't base your mood or effort on what they say.

If you are like me sometimes when the scale doesn't move your like 'Whats the point'. But look at all your NSV could you really have done that much exercise before you started this journey.
Keep up your good work.

LilacSnow

i'm in the same position so i don't know what advice to give you, except don't do what i did! i was all "what's the point of working out all the time and sticking to my calories if i'm not losing a damn thing!?" and then i binged. a lot.

try not to get discouraged, maybe switch up your workouts for a week or your calories, see what happens?

ana90s

I will give it another week and if I still don't lose anything I will try to eat maybe 100 calories more.I am trying to eat as much protein as I can, I even have a shake on the days I run.As about weight lifting, I can't go to a gym cause I have a small baby and no family around to leave him with,plus I can't afford it...I will have to see what I can do at home..Thanks for all your help!x

bathsheba_c

Are you eating your exercise calories? If no, then eat them. You could also try eating at maintenance for a week, and then reducing back down (expect temporary weight gain from this).

Alternately, since you are already a healthy weight, it may just be time for you to transition from losing weight to changing body composition. In which case, the advice is to eat at least at maintenance and to lift heavy (expect to lose fat but gain weight from building muscle this way).

4theking

A plateau is not a plateau unless it's been 3-4 weeks. 1500 calories at your weight is undereating. Don't fight your body, work with it. If I were setting you up with a weight loss plan, it would be around 1800 a day with a weekly spike day around 3500. Eat lower carb on low days and lots of carbs on the spike day.

chrisdavey

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

Summing Up
So that’s that, a look at one of the oddities of fat loss, the situation where the combination of excessive caloric deficits and excessive amounts of activity seem to hurt rather than help fat loss, along with some gross speculation (and just enough research to make it sound like I know what I’m talking about) on what may be going on.
In a practical sense, of course, most of the background isn’t that relevant. The simple facts for the majority of folks is this: you can either cut calories hard OR do large amounts of activity. But you can’t do both. Well you can do both, you just probably shouldn’t under most circumstances.

lockmand

Hi, What helped me break my plateau was added exercise, almost anything different from your running will do it. There are lots of exercise videos out there, and I checked a couple out from my local library and tried those. Find the one that suits you and then buy your own! Good Luck, and do not let that plateau break you, YOU break IT! You can do it!
Donna155

Rhozelyn

Bump

PJClay57

You can buy some weights to lift at home or even take a full laundry detergent container or something similar to lift! Stay with it as you have done an amazing job so far!