4 month plateau :( Any advice?

Cappicorn
Cappicorn Posts: 83 Member
in Health and Weight Loss
Why hello there! I have been experiencing a 4 month plateau that I'm hoping to break through sometime very soon. During these four months, especially over the holidays, I cut way down on my exercising and MFP but have since picked up. The good news is, I didn't gain anything over the holidays. The bad news is, I've been on the same 2lbs since September.

Since the beginning of the year, I stopped eating fast food which I was indulging in at least 3 times a week. Even with that and the increased exercise, my weight hasn't budged. I have really tried to cut down on my sugar intake as my sweet tooth gets the best of me, but have noticed that my carb intake has gone up since. I do also give myself a cheat meal or two as long as I stay within my daily calories.

MFP had my calories at 1280 which I couldn't hold myself to, so I bumped it up to 1350 which I stay close to typically. I've been honest with my food and serving sizes since getting a food scale. I know my food still needs improving, please feel free to give me some pointers in that area.

I work out 3-4 times a week, with 45min-1hr. of cardio (running, elliptical, body pump class, yoga). My current wt. is 169lbs and have at least 30lbs more to lose.

I appreciate any advice you can give!

Replies

  • MysticRealm
    MysticRealm Posts: 1,264 Member
    So you're eating 1350 PLUS exercise calories, right?
  • dakotababy
    dakotababy Posts: 2,407 Member
    Intermittent Fasting. ESE.
  • CaRaMelKiSSes514
    CaRaMelKiSSes514 Posts: 21 Member
    I am having the same problems... Im looking for advice as well..looking forward to the replies
  • CaRaMelKiSSes514
    CaRaMelKiSSes514 Posts: 21 Member
    Intermittent Fasting. ESE.
  • AlongCame_Molly
    AlongCame_Molly Posts: 2,835 Member
    Just push through it. I was stuck for three months, fro August to late October last year. I just kept at my cal goals, and stuck with it. Now I'm 12 lbs past that plateau. You just have to be patient, and not ever ever give up!
  • CaRaMelKiSSes514
    CaRaMelKiSSes514 Posts: 21 Member
    Intermittent Fasting. ESE.

    What is it?
  • Cappicorn
    Cappicorn Posts: 83 Member
    So you're eating 1350 PLUS exercise calories, right?

    I usually eat at least half my exercise calories.
  • Cappicorn
    Cappicorn Posts: 83 Member
    I'll look into Intermittent fasting. Found a video from another thread on it.
    http://www.youtube.com/watch?v=lqbj1_YBU6s&feature=youtu.be

    I actually fasted the first three days of the year for spiritual reasons, and that's when I dropped a pound, but then nothing has happened since then.
  • iqbalkaurthin
    iqbalkaurthin Posts: 19 Member
    My personal solution to get out of a plateau:

    1. Change cardio: Move from steady state cardio to High Intensity Interval Training. Google on it and change your regular treadmill/ elliptical workout to HIIT. You can also try circuit training like Jillian Michaels DVDs.
    2. Add more strength training: Not nessacarily with wieghts - you can do squats, lunges, push ups, planks etc
    3. Try plyometric cardio: Tough on body but even 10 minutes a day and your body will start losing fat
    4. Change your diet: Replace carbs with more fat and protien. Drink more water (fat loss requires lipolysis and that needs water)
  • Cappicorn
    Cappicorn Posts: 83 Member
    My personal solution to get out of a plateau:

    1. Change cardio: Move from steady state cardio to High Intensity Interval Training. Google on it and change your regular treadmill/ elliptical workout to HIIT. You can also try circuit training like Jillian Michaels DVDs.
    2. Add more strength training: Not nessacarily with wieghts - you can do squats, lunges, push ups, planks etc
    3. Try plyometric cardio: Tough on body but even 10 minutes a day and your body will start losing fat
    4. Change your diet: Replace carbs with more fat and protien. Drink more water (fat loss requires lipolysis and that needs water)

    Thank you! I have the p90x pylo cd as well as Jillian Michael's 30 day shred to try'n work on. Thank you for the food pointers as well, will also try that.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    I think you need to recalculate your TDEE and make sure you are choosing the right activity level. If you go with MFP, make sure you eat your exercise calories back. The # MFP gives you as a calorie goal does not include exercise because they expect you to eat them back.


    Or you can go the other route of figuring out your TDEE with other website tools.

    If you want, check out this link by MFPer Heliotsdan - It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.
    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    Or for a different version to figure out your TDEE, as well as some great advice...check out:
    http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes

    Also, if you are worried about the calorie intake, I also suggest you read this thread that has numerous people who met their goals and are maintaining. Some for years and they also provide their calorie intake and how often they work out.
    http://www.myfitnesspal.com/topics/show/816542-let-s-hear-it-for-maintainenance

    For more information about fitness and nutrition, I highly suggest checking out and joining this group: (Read all the stickies. It's great information to know.)
    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

    For those eating below their BMR (which I think you might be doing), not going to preach at you, but here's something you might want to look at:
    http://www.myfitnesspal.com/topics/show/81391-starvation-mode-myths-and-science
    http://www.myfitnesspal.com/topics/show/859495-if-only-i-had-known?page=1#posts-12919931


    Yes, this is can all be overwhelming and complicated , but you are more than welcome to ask questions on the post.
    One of the things that I have found that has been one of the best methods for me to get fit is to understand fitness. To understand where all these figures, etc come from.

    The good thing is once you get the hang of it - it is something you'll be aware of constantly and you'll get a better understanding about your eating habits.

    So I HIGHLY suggest making the effort to take every chance to educate yourself. Even if you don't end up going with any of these methods, calculations, etc - at least you understand what they are, where others are coming from, and maybe they will still be able to help you figure out what is best for you.
  • astronomicals
    astronomicals Posts: 1,537 Member
    I hate MFP's caloric estimates. I think they are ALWAYS too low and do damage to your metabolism.

    That being said, id do a '"refeed" or a "full diet break" for a couple weeks. Google the terms. Your body will often just adjust to more cardio and it'll actually be counterproductive.

    I like intermitent fasting but I think a diet break is the better choice with your calories as low as they are. How much do you weigh?
  • Cappicorn
    Cappicorn Posts: 83 Member
    I weigh 169lbs. I felt like I did several months of a full diet break as I wasn't counting my calories at all during October-December and basically ate whatever I wanted within reason.
  • Cappicorn
    Cappicorn Posts: 83 Member
    I think you need to recalculate your TDEE and make sure you are choosing the right activity level. If you go with MFP, make sure you eat your exercise calories back. The # MFP gives you as a calorie goal does not include exercise because they expect you to eat them back.


    Or you can go the other route of figuring out your TDEE with other website tools.

    If you want, check out this link by MFPer Heliotsdan - It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.
    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    Or for a different version to figure out your TDEE, as well as some great advice...check out:
    http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes

    Also, if you are worried about the calorie intake, I also suggest you read this thread that has numerous people who met their goals and are maintaining. Some for years and they also provide their calorie intake and how often they work out.
    http://www.myfitnesspal.com/topics/show/816542-let-s-hear-it-for-maintainenance

    For more information about fitness and nutrition, I highly suggest checking out and joining this group: (Read all the stickies. It's great information to know.)
    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

    For those eating below their BMR (which I think you might be doing), not going to preach at you, but here's something you might want to look at:
    http://www.myfitnesspal.com/topics/show/81391-starvation-mode-myths-and-science
    http://www.myfitnesspal.com/topics/show/859495-if-only-i-had-known?page=1#posts-12919931


    Yes, this is can all be overwhelming and complicated , but you are more than welcome to ask questions on the post.
    One of the things that I have found that has been one of the best methods for me to get fit is to understand fitness. To understand where all these figures, etc come from.

    The good thing is once you get the hang of it - it is something you'll be aware of constantly and you'll get a better understanding about your eating habits.

    So I HIGHLY suggest making the effort to take every chance to educate yourself. Even if you don't end up going with any of these methods, calculations, etc - at least you understand what they are, where others are coming from, and maybe they will still be able to help you figure out what is best for you.

    I actually bookmarked helloitsdan's Road Map to figure it out some day for myself. When reading it, and all the success people have had with it, I did want to try to figure it out for my own goals. After 4 months of this, perhaps it's time I bite the bullet and work on it, eh?
  • Sambo004
    Sambo004 Posts: 549 Member
    My personal solution to get out of a plateau:

    1. Change cardio: Move from steady state cardio to High Intensity Interval Training. Google on it and change your regular treadmill/ elliptical workout to HIIT. You can also try circuit training like Jillian Michaels DVDs.
    2. Add more strength training: Not nessacarily with wieghts - you can do squats, lunges, push ups, planks etc
    3. Try plyometric cardio: Tough on body but even 10 minutes a day and your body will start losing fat
    4. Change your diet: Replace carbs with more fat and protien. Drink more water (fat loss requires lipolysis and that needs water)

    This. Start adding strength training. You can do this with cardio if you follow a HIIT workout. Jillian Michaels DVD's are the best! Seriously, even after reaching my goal and maintaining it for 8 months, I revisited her 30 Day Shred and dropped 1.65 kgs in the first 10 days!

    If you can't afford DVD's there's also stuff available on You Tube (www.zuzkalight.com).

    Good luck!
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    I think you need to recalculate your TDEE and make sure you are choosing the right activity level. If you go with MFP, make sure you eat your exercise calories back. The # MFP gives you as a calorie goal does not include exercise because they expect you to eat them back.


    Or you can go the other route of figuring out your TDEE with other website tools.

    If you want, check out this link by MFPer Heliotsdan - It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.
    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    Or for a different version to figure out your TDEE, as well as some great advice...check out:
    http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes

    Also, if you are worried about the calorie intake, I also suggest you read this thread that has numerous people who met their goals and are maintaining. Some for years and they also provide their calorie intake and how often they work out.
    http://www.myfitnesspal.com/topics/show/816542-let-s-hear-it-for-maintainenance

    For more information about fitness and nutrition, I highly suggest checking out and joining this group: (Read all the stickies. It's great information to know.)
    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

    For those eating below their BMR (which I think you might be doing), not going to preach at you, but here's something you might want to look at:
    http://www.myfitnesspal.com/topics/show/81391-starvation-mode-myths-and-science
    http://www.myfitnesspal.com/topics/show/859495-if-only-i-had-known?page=1#posts-12919931


    Yes, this is can all be overwhelming and complicated , but you are more than welcome to ask questions on the post.
    One of the things that I have found that has been one of the best methods for me to get fit is to understand fitness. To understand where all these figures, etc come from.

    The good thing is once you get the hang of it - it is something you'll be aware of constantly and you'll get a better understanding about your eating habits.

    So I HIGHLY suggest making the effort to take every chance to educate yourself. Even if you don't end up going with any of these methods, calculations, etc - at least you understand what they are, where others are coming from, and maybe they will still be able to help you figure out what is best for you.

    I actually bookmarked helloitsdan's Road Map to figure it out some day for myself. When reading it, and all the success people have had with it, I did want to try to figure it out for my own goals. After 4 months of this, perhaps it's time I bite the bullet and work on it, eh?

    Yep :) Just remember to give your body 2-3 weeks to adjust :) You'll do great :)
  • cmriverside
    cmriverside Posts: 34,422 Member
    I actually bookmarked helloitsdan's Road Map to figure it out some day for myself. When reading it, and all the success people have had with it, I did want to try to figure it out for my own goals. After 4 months of this, perhaps it's time I bite the bullet and work on it, eh?

    Ha ha. Yeah. It's not that hard...you don't have to do all the intricate calculation on helloitsdan's thread...I mean, you can, but four months is a long time to stew about it! Just try it.

    I like this thread for easy explanation:

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • di1428
    di1428 Posts: 165 Member
    im in the same boat.......
    lost 43lbs and now up and down the same 3 lbs. cant get past losing 46lbs and its not like
    its those last 5lbs. i still have a way to go.
    but also plateaued the last few months.
    been trying to add excercise because i lost the weight only by changing my food ..
  • mag2906
    mag2906 Posts: 57 Member
    I weigh 169lbs. I felt like I did several months of a full diet break as I wasn't counting my calories at all during October-December and basically ate whatever I wanted within reason.

    Here you go. The reason for your "plateau"?
  • Bamacraft
    Bamacraft Posts: 175 Member
    I weigh 169lbs. I felt like I did several months of a full diet break as I wasn't counting my calories at all during October-December and basically ate whatever I wanted within reason.

    Here you go. The reason for your "plateau"?

    This. Plus, you indulge in fast food, then quit for a couple weeks and expect...? You still allow a cheat meal or TWO? if within your calories allowed?? Try increasing your exercise expenditure and eat a cleaner diet while increasing quality calories. One cheat meal per week is ok, One small cheat snack per day is ok too but try to keep under ~150 calories
  • Cappicorn
    Cappicorn Posts: 83 Member
    I weigh 169lbs. I felt like I did several months of a full diet break as I wasn't counting my calories at all during October-December and basically ate whatever I wanted within reason.

    Here you go. The reason for your "plateau"?

    This. Plus, you indulge in fast food, then quit for a couple weeks and expect...? You still allow a cheat meal or TWO? if within your calories allowed?? Try increasing your exercise expenditure and eat a cleaner diet while increasing quality calories. One cheat meal per week is ok, One small cheat snack per day is ok too but try to keep under ~150 calories

    Good point.
  • AuntieKT
    AuntieKT Posts: 235 Member
    I would recommend cutting all of the processed food out of your diet. Though you are not currently tracking sodium, I imagine with what you've been eating, its probably more than the daily recommended amount, which doesn't help on the scale either. More fruits and vegetables. More lean protein. Eating this way will not only help you to start losing weight again, but it should also make you feel better as well!
  • Cappicorn
    Cappicorn Posts: 83 Member
    I would recommend cutting all of the processed food out of your diet. Though you are not currently tracking sodium, I imagine with what you've been eating, its probably more than the daily recommended amount, which doesn't help on the scale either. More fruits and vegetables. More lean protein. Eating this way will not only help you to start losing weight again, but it should also make you feel better as well!

    You know, I think I will track the sodium for awhile, see where that's sitting. Good suggestion!

    I really need to replace my typical lean michaelina's lunch as I know the carbs are tremendous in those things and I'm sure the sodium is terrible as well. They're just so convenient.

    Any suggestions for lunches, something quick and easy?
  • AuntieKT
    AuntieKT Posts: 235 Member
    I would recommend cutting all of the processed food out of your diet. Though you are not currently tracking sodium, I imagine with what you've been eating, its probably more than the daily recommended amount, which doesn't help on the scale either. More fruits and vegetables. More lean protein. Eating this way will not only help you to start losing weight again, but it should also make you feel better as well!

    You know, I think I will track the sodium for awhile, see where that's sitting. Good suggestion!

    I really need to replace my typical lean michaelina's lunch as I know the carbs are tremendous in those things and I'm sure the sodium is terrible as well. They're just so convenient.

    Any suggestions for lunches, something quick and easy?

    Soup is always pretty easy to bring and easy to make. What I do is cook up a bunch of protein for the whole week and then pair it with some vegetables. I buy the frozen steamer bags, but am careful to make sure that the only ingredient in them is the vegetable. That way I can buy a whole bunch of them at once and just take one out every day. Frozen are usually as good as fresh because they freeze them when they are at their peak nutritional content.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    I didn't get to read everyones, but set your account to maintain and stop exercise for one to two weeks. Allow your hormones to regulate and your body to repair. After that, come back with a smaller deficit. Also, incorporate more protein into your diet. I like macro's around 35/40/25 c/p/f.
  • CarrieStL
    CarrieStL Posts: 162 Member
    2mbalj.jpg
  • weloveourboys
    weloveourboys Posts: 133 Member
    Up your exercise intensity and duration if possible. But if you choose one, choose to up the intensity. I don't know what cardio you're doing for 30 min, but whatever it is you do, intersperse the workout with short bursts of hard effort. Example: if you usually run at a conversational pace for 30 min (a pace you can talk), instead, try a 10 min slow jog to warm up, then run 1 minute HARD, then walk for 1 minute - repeat 5 times, then do a 10 min jog to cooldown. This is just an example.

    I recommend eating at least 50% carbs if you up your workout. I would do 50% carbs, 25% protein, and 25% fats. Carbohydrate is not the enemy, especially if you up your cardio.
  • jcoco
    jcoco Posts: 138 Member
    Zig Zag your calories. Eat high one day, low the next, it helped me break a major plateau.
  • katy_trail
    katy_trail Posts: 1,992 Member
    bake a bunch of sweet potatoes on the weekend to bring for lunch. if you can, they turn out better in the oven.
    1 hour around 375 degrees. works in a toaster oven too.

    check out the slow cooker thread in recipes. it's locked now, but should be able to find it. tons of super easy ideas.
    load it up before you go to bed, it doesn't get any easier :)

    you could also check out rachael ray's week in a day meals or something like that. cook a few meals on the weekend, and you have your lunches for the week.

    lots of people also suggest roasting a whole chicken, budget friendly, can be done super simple in the slow cooker or oven.
    tacos, chicken soup, chicken salad, stir fry.....

    make a big pot or crock pot of curry. so yummy, and if you're like me, you'll look forward to eating lunch!
    also really yummy wrapped in a tortilla or a leaf. lots of lentils, chickpeas, and veggies, go easy on the rice.

    for workouts, not sure how heavy you are lifting. i second trying to go heavier and plyo.
    love jump squats and lateral skates. those will take inches off your hips, well they did for me, once upon a time.
    http://www.youtube.com/watch?v=QVIIvc7XoQI

    http://www.youtube.com/watch?v=GxWAsFLhpgI

    Exercise #381 - Alternating Side Lunge (dumbbell)
    http://www.youtube.com/watch?v=AvKv3yuexDI

    I can't find it, but I also want to suggest 1 leg elevated bridge.
    laying down with knees up, like you're about to do sit ups.
    lift the glutes, and lower them - basic bridge

    likely you're already able to do that
    make it harder- elevate both feet at least a few inches
    then proceed as before.

    hardest
    elevate 1 foot 5 inches or more, other leg is straight up in the air
    then lift and lower the glutes. be prepared to be sore the next day :)

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