plateau help please....

cderienzo
cderienzo Posts: 12 Member
in Health and Weight Loss
I am struggling with the dreaded plateau. I am down 58 pounds and my weight loss has slowed dramatically. Has anyone experienced this and if so what did you do to get around it. I had a visit with the doc yesterday that suggested that I increase my calories to over 2000 a day for several weeks and then start to cut my calories again to 1200-1300. He advised me to continue my exercise regime which includes running 2-3 miles a day, with weight training on alternate days, and stationary bike when I can. I really would love to hear from you that have been there and what you did to get out of the slump. Thank you very much!!!!

Replies

  • GauchoMark
    GauchoMark Posts: 1,804 Member
    I like this article - its pretty short and to the point:
    http://www.mayoclinic.com/health/weight-loss-plateau/MY01152

    However, I have managed to get through a few plateaus and the first thing I would ask is are you really in a plateau? How do you know and how confident are you? I don't really consider it a plateau unless you haven't lost any weight for a good 4-6 weeks and have decent data to back it up. The matter of fact is that most people THINK they are in a plateau, but aren't really - they just aren't losing as fast as they want to.

    Eating maintenance calories for a period of time works OK temporarily, but I have found that after you cut calories again, you have a quick loss, then you are back to losing slowly. I think this is also your body telling you that you probably aren't eating enough during your diet phase.

    Cutting more calories (like maybe 100 more) works too, but you don't have the quick loss. Pretty much the same end result though.
  • jesspi68
    jesspi68 Posts: 292
    Try the Scooby BMR calculator, be honest about how much exercise you do in a week and what your goals are and it will give you the number you should eat daily for weight loss.

    http://scoobysworkshop.com/accurate-calorie-calculator/
  • cderienzo
    cderienzo Posts: 12 Member
    Thanks for the article and advice. I do believe I am in a true plateau. It has been weeks since I have lost considering I battle the dreaded monthly water weight gain and loss. After my doctor suggested to increase the calories, I have to say I got a little scared. Having the personality that got me to being overweight--I'm afraid adding extra food in will cause me to spiral out of control if that makes sense? Wow you've lost 111 pounds. Way to go!!!!
  • cderienzo
    cderienzo Posts: 12 Member
    Try the Scooby BMR calculator, be honest about how much exercise you do in a week and what your goals are and it will give you the number you should eat daily for weight loss.

    http://scoobysworkshop.com/accurate-calorie-calculator/

    Thank you! I'm doing it now. :)
  • GauchoMark
    GauchoMark Posts: 1,804 Member
    the idea of increasing calories is just upping it to your maintenance calories for a few days to a week, then back to a deficit. It just gets your body out of conserving energy mode. I find it hard to do mentally. I am wondering how I will adjust once I finally decide I am done (I've decreased my goal weight 3 times!)

    So, during the "weeks" that you haven't lost weight, how many times did you weigh? Did you record the weights somewhere? Especially for women, water retention can really screw up your weights into thinking you didn't lose.

    btw, thanks for the props. Its taken me almost 2 years and I am still adjusting my routine and learning (mostly by trial and error). If you haven't figured out yet, I am a numbers guy and collect quite a bit of data on myself to track all this stuff, so it has been a good science project!
  • cderienzo
    cderienzo Posts: 12 Member
    the idea of increasing calories is just upping it to your maintenance calories for a few days to a week, then back to a deficit. It just gets your body out of conserving energy mode. I find it hard to do mentally. I am wondering how I will adjust once I finally decide I am done (I've decreased my goal weight 3 times!)

    So, during the "weeks" that you haven't lost weight, how many times did you weigh? Did you record the weights somewhere? Especially for women, water retention can really screw up your weights into thinking you didn't lose.

    btw, thanks for the props. Its taken me almost 2 years and I am still adjusting my routine and learning (mostly by trial and error). If you haven't figured out yet, I am a numbers guy and collect quite a bit of data on myself to track all this stuff, so it has been a good science project!

    I actually do record them. i am pretty strict on that. I weigh on a daily basis. It is hard for me. Mentally I feel that I have such an addictive personality (when it comes to food) that when I have to add more calories in I will fall back into my old ways just like an alcoholic that takes that first sip after being sober.... I know that's probably not the best comparison, but sometimes I equate my addiction to being no different than any other person that struggles with ANY addiction.

    My background is science, so I love a good project too! :) I just feel here recently that my hypothesis that if I decrease my calories and work my hiney off I will lose weight, isn't being proven true. blah blah blah... :)

    Two years in! Thanks for the inspiration!!!

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