SHAKING UP THINGS TO GET OUT OF PLATEAU...

Kelley528

I lost 30 lbs doing 1200 calories. Hit a 3 week plateau. Then to get used to eating more to make my way to mainenance I increased to 1430 calories to lose a half lbs a week and lost another 7 lbs at a steady rate. Then out of nowhere I gained 2 lbs despite being true to my routine. Since that annoying non-sensical 2 lb gain I have been at another plateau for 3-4 weeks. I figured I'd try and shake up my plateau by eating maintenance level calories a few times this week then going back to my 1440 calories. I'm nervous ill gain weight even though I'd be within maintenance calories. Plateaus mess with my head. Ugh.. Thoughts?

Dudagarcia

Bump

katejkelley

I am also interested to hear what others have done.

LadyMustard

I found this article to be very useful. Give it a quick read and see if any of it helps!!

http://www.builtlean.com/2012/05/22/weight-loss-plateau/

Since you watch your calories, you can skip over the bit on calorie creep since MFP keeps us from letting that happen.

ninerbuff

A plateau is defined as 6 weeks or more of no weight loss/gain while being consistent. Less than that is a stall. Just first wanted to put that out there if some didn't know.

Chances are you need to change you exercise routine too. 2 months on the same exercise routine and the body adapts.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

xMonroeMisfit

A plateau is defined as 6 weeks or more of no weight loss/gain while being consistent. Less than that is a stall. Just first wanted to put that out there if some didn't know.

Chances are you need to change you exercise routine too. 2 months on the same exercise routine and the body adapts.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

^^ this.


Also, your body is probably adjusting and "re-feeding" because of the length of time you have been eating at such a deficit. How long were you eating at 1200?

tomcornhole

Chances are you need to change you exercise routine too. 2 months on the same exercise routine and the body adapts.

I did not know that. Good to know.

PercivalHackworth

http://www.myfitnesspal.com/topics/show/596064-how-to-get-rid-of-a-plateau

Kelley528

A plateau is defined as 6 weeks or more of no weight loss/gain while being consistent. Less than that is a stall. Just first wanted to put that out there if some didn't know.

Chances are you need to change you exercise routine too. 2 months on the same exercise routine and the body adapts.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

^^ this.


Also, your body is probably adjusting and "re-feeding" because of the length of time you have been eating at such a deficit. How long were you eating at 1200?

I was at 1200 calories for maybe 7 months or so. I have been eating 1430 calories for about 5 months. I do eat back my exercise calories. I was only doing walking as my exercise but since I lost the bulk of my weight I'm ready to tighten up and have been doing light weights for my upper body as well as ab exercises for 2 weeks. I dont know if that has anything to do with this stall.

Kelley528

http://www.myfitnesspal.com/topics/show/596064-how-to-get-rid-of-a-plateau

I read the post on that link.

My body has been retaining water in a way that I cant explain as I do not eat fast food, I do not use salt, and the types of food I eat have not changed enough to explain the extra bloating I have lately. I get aches in my knees from water retention and my feet and lower legs blow up. That water retention would explain why I gained 2 lbs considering I did not change my eating or exercise routine. That being said, if I didnt gain any actually weight, minus that water retention I havent actually lost any more weight and have stalled.

I have been eating at a deficit for a year now. The thought to eat at maintenance unreasonably scares me as I still want to lose 7 lbs more. As with most people, there is that fear of eating more. I know it is irrational since I lost weight at 1200 calories and still lost weight at 1430 calories. I was just hoping not to eat maintenance level until I was actually at maintenance. I thought it would make it easier to ease my way into things if I ate at maintenance level a few times a week and eat the 1430 the rest of the week.

xMonroeMisfit

Give it more time.