ROAD BLOCK

hrbal1cs

I started working out and dieting in mid January. To date, I have lost about 20 pounds. I am really happy with this progress, but it seems I have hit that lovely plateau. I'm leaving about 300-400 calories left from my total caloric intake (exercise included), and I am eating good foods, and switching up my cardio at the gym and strength training. Any ideas, suggestions on what I should do??? It's really frustrating because I am kicking my butt everyday, and now I am not losing any weight at all. HELP! :-)

weidner

Good Job on the weight loss - you and I are both at 19 pounds!!!! Below is from a post that I just read maybe last week - hope it helps!!!!!


Ask Jillian Michaels
Dealing With Weight-Loss Plateaus

Q: How can I bust through a weight-loss plateau? I've been working really hard and have been having success; however, the scale hasn't budged for the past two and a half weeks.

Jillian Michaels A:

Let me just tell you this, a weight-loss plateau is an integral part of weight loss. DO NOT BE DISCOURAGED! It is your body's way of protecting you for survival purposes. The weight-loss plateau occurs because your body thinks there is a famine and has slowed your metabolism in order to conserve calories. This will happen periodically throughout your weight-loss odyssey.

That said, a plateau will usually break on its own after about three weeks, but here are several ways to help get your metabolism back on track quickly!

Exercise Tips

1. Variety: Often we fall into an exercise routine — meaning that we do the same workout regimen for weeks at a time. Think of it like this: if you do 10 push-ups after not working out for months, you will be sore, but if you do 10 push-ups a day for 10 days in a row, you will no longer be sore. This is because your body adapts to your exercise program, and as it adapts, the workout becomes less challenging — and, unfortunately, less effective.

The solution is variety. You have to mix up your exercise routine in order to consistently shock your system. Here are a few different ways to mix up your workout:

1. Alternate the weight — one week lift heavy, and the next week lift light.
2. Change the number of repetitions. This usually goes hand in hand with the amount of weight you are lifting: one week heavy weights, low reps; the next week light weights, high reps.
3. Change the exercise: One week do a chest press, the next week a chest fly, and the next week push-ups.

2. Intensity: The best way to speed up your metabolism is to boost the intensity of your training. By picking up the intensity, you'll burn more calories, challenge your body, and literally force your metabolism to burn a little brighter because of all the energy your body needs to complete your exercise regimen.

Food Tips

1. Eat more: Ninety percent of the time plateaus are caused by your body's survival mechanism of protecting against famine, which is triggered by calorie reduction. The best way to fix this quickly is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing: For the next three days vary your calorie intake between 1,800 and 2,400 calories. I know this may sound crazy, but trust me...I know what I'm doing. Then, after three days, drop back down to the calorie allowance that I have set for you through this program.

2. Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day at most for as long as you can manage. You can achieve this in part by cutting all processed food out of your diet for two weeks.

I promise you that if you follow these tips to the letter, your plateau will be shattered by the end of week 2!

***********figured it would help those of you that are in a weight plateau. ********

ntitanfishin

I've been there many times. As far as nutrition goes, do not eat the near the same amount of calories each day, some days let yourself go over your allotted calories and then the next day be under, then following be under then over. At the point you are at now your body has become accustomed to your lifestyle and has equalized itself. Try working out at different times of the day, not at a set time everyday. Always do interval training never just cycling or jogging the same speeds for your entire session. The idea here is to never let your body become accustomed to a certain pattern. Congrats on your 20lbs weight loss, I have much more than that to lose. Once you hit your goal weight it is much easier to keep it there, however, never quit logging your foods, or you will be me.

TnTHawkins

Thank you weidner, that is good advise.

hrbal1cs

Thanks for all the advice thus far! I usually like to go over and under my calorie goal a lot of the time, because I do know that my body can become accustomed to doing the same thing. I have been very good at mixing things up, so I was discouraged when I stopped losing. My 20 pounds is just the beginning though. I need to lose about 60 more---seems like such a long ways a way!

angelwings2000

I have also been at the dreaded plateau for a few weeks now. Thanks for the great information! :flowerforyou:

weidner

You know what I try and remind myself of on a regular basis, it took me quite some time to put this weight on, it is also going to take time to take this weight off - and that usually helps me a great deal.

Also, another thing to remember is that when you start to diet, you do tend to lose a far amount due to water weight loss, etc. Try and be as realistic as possible, I know it is difficult when you are working, working, working and you don't see big numbers, if you are losing a pound a two a week, you are doing great. Celebrate each ounce and each pound as if it was your first - try and make this journey as fun as possible, but you then will be more like to continue it.