weight loss plateau

fatboy235

Hello,

I've been running 3 times a week roughly 3-4 miles each time for the last 6 weeks, taking BCAA's the day of the exercise and drinking Dymatize Whey Protein Isolate each morning. My calorie intake is around 1800-2100 calories a day and sodium, sugar, carbs and fats are within the estimated guidelines outlined in the myfitnesspal food page. I've lost 10 pounds and some inches around the gut area. I drink plenty of water everyday and have reached a weight loss plateua. I do not currently lift weights due to arthitus in some of my joints. The days I do not run I walk about 2 miles with the dog. Any suggestions?

dfonte

Switch up your macro levels. I'm not sure what the guidelines are, but try this.

For a 2000 calorie diet...eat roughly 225 g carbs, 175 g protein, and 45 g fat.

BeachIron

First off, definitely start strength training. I completely recognize that you have arthritis, but if you can run then you can find some strength training exercises that you can do. I'm not picking on you here, but my wife just went through chemo 2 years ago, had a double mastectomy 1 year ago, suffers from fibromyalgia (which was incorrectly diagnosed for years as arthritis), and has some other issues. She lifts like a champ. Find your strength.

As for the BCAAs, and fancy protein powder, all I can say is they're supplements, nothing more. The BCAAs probably don't do anything at all for you. They might, they might not.

Focus on your diet. Make sure you are getting somewhere near (it's probably more than you need but it also won't hurt) 1 gram of protein per pound of lean body mass (if you start strength training), make sure you're getting enough good fats, sufficient fiber, and enough micronutrients. Also make sure that you're weighing and measuring everything that you eat and that you're accurately recording calories burned. Other than that be patient. Be very patient. It's frustrating as hell sometimes, but it takes time.

myofibril

Ditch the running as it will probably make the arthritis worse (as it is a high impact sport) and switch to a decent weights routine (which is high intensity but low impact.) It's probably a good idea to get a professional assessment through your gym / sports therapy centre if possible.

The biggest thing is to get your diet tight and make it one you can stick to consistently.

ETA: if the arthritis is only an upper body thing then it's up to you if you wish to keep the running or not though

dsmpunk

First off, definitely start strength training. I completely recognize that you have arthritis, but if you can run then you can find some strength training exercises that you can do. I'm not picking on you here, but my wife just went through chemo 2 years ago, had a double mastectomy 1 year ago, suffers from fibromyalgia (which was incorrectly diagnosed for years as arthritis), and has some other issues. She lifts like a champ. Find your strength.

As for the BCAAs, and fancy protein powder, all I can say is they're supplements, nothing more. The BCAAs probably don't do anything at all for you. They might, they might not.

Focus on your diet. Make sure you are getting somewhere near (it's probably more than you need but it also won't hurt) 1 gram of protein per pound of lean body mass (if you start strength training), make sure you're getting enough good fats, sufficient fiber, and enough micronutrients. Also make sure that you're weighing and measuring everything that you eat and that you're accurately recording calories burned. Other than that be patient. Be very patient. It's frustrating as hell sometimes, but it takes time.

Pretty much this. ^

IMO arthritis is a good reason TO start lifting. Often arthritis is born from stress on the joints. More strength = less stress on joints.

My knees used to hurt so bad I could hardly get off the couch or climb stairs without a lot of pain. Now I am doing stronglifts 5x5 and can squat past parallel with 100# 25 times. My knee pain is virtually gone now.