Please help, I can't break this plateau...

SimplySchely
SimplySchely Posts: 2 Member
edited January 2 in Health and Weight Loss
Hello there,

So I've been working on my eating habits for a few months now, and within the last month I started really focusing on my calorie intake. I'm 5'6" and I started at 218 lbs. I've reduced my caloric intake to 1400 calories and I was able to drop about 7 pounds in a month. So I finally got down 20 pounds. But I've been stuck at 197lbs for the last two weeks.

About a week ago I've started working out, mainly on the elliptical because I've had an injury to my ankle and I have to take it easy. I burn about 400 cal. in half an hour but I do as MFP recommends and I consume more calories. But I can't seem to break this 197 weight.

Any advice would be appreciated. Thank you!

Replies

  • DanaDark
    DanaDark Posts: 2,187 Member
    Only eat HALF the extra calories. This is to offset the fact that calorie calculators for exercise are not reliable.

    Additionally, you just started working out, so your body will be storing extra water to store more energy for said work outs.

    Wait 3 more weeks before declaring a plateau given you are now exercising.
  • emotionalharlequin
    emotionalharlequin Posts: 83
    Start taking your measurements. You might not be losing weight, but you might be losing cm/inches

    OR you could try:
    Calorie cycling
    Carb cycling
    How much water are you drinking? I think bodybuilding.com has a water calculator which you can use to give you an idea of how much you should be drinking. (I'd link you to it but I'm on my phone and it's just too fiddly =/) Also, are you drinking more on workout daya?
    Changing your macros
    Changing your workout routine -- try resistance training?
    Take a rest week
    Increase your calories
    Decrease your calories
    (obviously not all at the same time ;])
  • ChristyRunStarr
    ChristyRunStarr Posts: 1,600 Member
    Have you checked out HelloitsDan's post? You can find it here:http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    If not you should. I didn't lose weight for almost a month, upped my calories and finally broke through and lost some more weight. 1400 might not be enough depending on how many calories you're really burning using the elliptical-you said you burn about 400 calories-is that from a HRM or from the machine or from what MFP tells?

    Edited to add in the link to Dan's post
  • kellicci
    kellicci Posts: 409 Member
    I agree with Dana. the exercise calculators are way off my elliptical said I burned 350 in 30 minutes before and really it's more like 250. So only eat half to three-quarters of those calories max. Or get a HRM so you know for sure.

    Also start taking measurements too. Sometimes measurements go down before the scale so it's fun to see and inch gone here or there and just know that a drop is coming on the scale as well.
  • mulderpf
    mulderpf Posts: 209 Member
    You should not reduce your calories below your BMR for such a long time. Your metabolism slows down and that's when you hit a plateau. Increase your calories to somewhere between your BMR and TDEE - it's a slower, but much more realistic goal for a long time.
  • firstsip
    firstsip Posts: 8,399 Member
    Listen, this whole, "exercise calories are off" is true, but doesn't make sense for you. Even if you're eating back exercise calories, you'd be eating maybe 1700-1800 at the most, not considering netting less than that. That is probably still less than your TDEE at a "Lightly Active" setting.

    In other words... you're still at a deficit.

    A plateau needs to last quite awhile to be a plateau. Two weeks at the same weight =/= plateau. Anytime you adjust something in your fitness plan (a change in exercise or a change in calorie intake), give it 4-6 weeks for results. Also, inches and body fat % change should be noted, not just the number on the scale. A plateau would be if you were stuck in ALL of these areas... in which case, a change in diet/exercise might be needed, or another factor should be investigated.

    I'd wait longer, take measurements during this period, etc. If NOTHING changes, then try switching things up. But again, two weeks is NOT a plateau. Two weeks is the standard ~water retention~ time for many menstruating women ;) It could even be that.
  • uwdanman
    uwdanman Posts: 4 Member
    Congrats on losing the 20 pounds! That's a big accomplishment in itself and you should be proud.

    I agree with emotionalharl and DanaDark. It looks like some initial weight has come off. Now that you are working out your body is going through some changes. When you first start a fitness routine your body will respond almost opposite of what you want. Muscles are being worked out and pushed and will fight back by retaining water and energy to repair itself. Keep pushing and you will start to see results and give yourself some time.

    Take it easy as you begin with your ankle injury but try to get more resistance training in. You can get much more benefit from walking on a treadmill or a bike since you're physically moving the equipment versus the elliptical using momentum to essentially 'assist' you're movements. Just do what you can with any injury. You could try some light resistive exercises using free weights for your upper body and some core work. As your build muscle mass to your frame, your going to be burning more calories during the day.
  • SimplySchely
    SimplySchely Posts: 2 Member
    WOW, thanks for all of the responses. Most of what you guys said I kind of already know but it's good to get the reinforcement. I guess I am just being a little impatient. For a while I was losing about 1-2 pounds a week so going for two weeks without any changes was frustrating.

    I have been measuring, though the actual weight number moves more than my inches. And I have been feeling bloated lately which messes with my perception and makes me feel larger. I don't understand the cause of the bloating.

    Just a note, the calorie burn I quoted was from two sources. One from the elliptical after I input my weight and age and also from the MFP app. Also when entering I would put less (around 30 to 50) than what I was being quoted from both sources because I'd rather underestimate than overestimate.

    Also, to answer a question above, I try to get the recommended 64 ounces of water a day; I often fall short though because I do get a little bored of it. I add lemon to dress it up but I have to admit to being a bit of a diet coke addict. And I do love the fact that water has no calories. :)

    But again, thank you all of you, and I will try to be more patient.
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