I've hit my plateau

p00kienrayray
p00kienrayray Posts: 12
edited January 11 in Health and Weight Loss
Hi all, I'm new to the forums here. I've lost my first 10-12 lbs consistently, but the last 4-5 pounds have been real gradual, and now I seem to be stuck at my current weight. I'm still doing my current cardio routines, and I'm eating the best diet that I've ever had my whole life. I'm still about 5-10 lbs from my goal.

Have any of you hit that plateau? What have you done to overcome it?

Replies

  • fit4life1985
    fit4life1985 Posts: 23 Member
    I would have a higher calorie day (ex. cheat day) once a week or so. This will re-spark your metabolism to keep the progress going. Cutting calories slows metabolism eventually which is why you hit a plateau i'm guessing. Search up the hormone Leptin. It has a lot to do with fat metabolism.
  • beautsarah
    beautsarah Posts: 151 Member
    Bump. I'm going through the same thing at first I thought I was being crazy but a couple of weeks with the scale not moving :grumble: :explode: :mad: Frustrating.
  • p00kienrayray
    p00kienrayray Posts: 12
    That makes sense. I'm happy to hear you recommend a cheat day. But not because it'll respark my metabolism, but because I get to eat how I want :-)

    I'll look into Leptin.
    Thanks.
  • p00kienrayray
    p00kienrayray Posts: 12
    Bump. I'm going through the same thing at first I thought I was being crazy but a couple of weeks with the scale not moving :grumble: :explode: :mad: Frustrating.
    So did you end up getting past the plateau?
  • victoriannsays
    victoriannsays Posts: 568 Member
    Im trying calorie cycling for my plateau.

    I cycle my calories to reach my TDEE-20% at 12000 a week.
  • Superchas
    Superchas Posts: 129 Member
    Snap I burn 11-12000 calories a week on the bike
    Good job - it takes 8 hours for me
    Have lost 11lbs in last 25 days and plateau is receding in rear view mirror - 665 miles in January
    Good luck
  • p00kienrayray
    p00kienrayray Posts: 12
    I'm currently cycling on my off days from running, but maybe I will start cycling more. Thanks for the input, and glad to hear that u guys are getting past that hump!
  • p00kienrayray
    p00kienrayray Posts: 12
    I cycle my calories to reach my TDEE-20% at 12000 a week.

    I'm not hip with the scientific fitness lingo. What does TDEE-20% mean?
  • kirlia
    kirlia Posts: 81 Member
    I would have a higher calorie day (ex. cheat day) once a week or so. This will re-spark your metabolism to keep the progress going. Cutting calories slows metabolism eventually which is why you hit a plateau i'm guessing. Search up the hormone Leptin. It has a lot to do with fat metabolism.
    Yes - look up "calorie cycling". This worked for me, although it's even better to have a few cheat days in a row, then a few regular days, then a few cheat days again, etc.
  • smitty24
    smitty24 Posts: 63
    Hi all, I'm new to the forums here. I've lost my first 10-12 lbs consistently, but the last 4-5 pounds have been real gradual, and now I seem to be stuck at my current weight. I'm still doing my current cardio routines, and I'm eating the best diet that I've ever had my whole life. I'm still about 5-10 lbs from my goal.

    Have any of you hit that plateau? What have you done to overcome it?

    Yeah, I did just recently (not so much a plateau but a gradual decline - ever so slow) and have since changed or tweaked my diet recently to include a little more of some good foods; therefore a little more in calories. As a result I've felt a little more energetic the last few days and I've noticed a 'spike' (commencement of more weight loss).

    I've lost similar to you. I've also tried varying my exercise between cardio and strength training. I think this is beneficial too. Whatever works...trying different things...working different muscles....and it is working....but I'm keeping at it - I think that's the best message. "Keep at it."

    edit:

    With regard to the above posts on including "cheat days" - I'd refer to them and make sure they're indulging days. ie. good foods but more of them. Not so much bad foods as such. But whatever floats your boat..
  • AnabolicKyle
    AnabolicKyle Posts: 489 Member
    i wouldn't suggest cycling your calories unless your extremely lean, can see abs. if you need a mental break then go for it but dont go to over board ad then jump back on dat train!
  • WAHMto5
    WAHMto5 Posts: 375 Member
    This is how I do it as well and has worked well for me.
  • ninerbuff
    ninerbuff Posts: 49,067 Member
    Just doing cardio alone may be the reason. If you aren't strength training, then excessive cardio can burn through lean muscle tissue (unless your protein levels are balanced to compensate) and that leads to a lower metabolic rate. If that happens, then you have to endure longer cardio bouts to burn the same amount of calories you might have been burning a month prior.
    I don't know your regimen, but more info on your actual exercise program may give me more insight.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • beautsarah
    beautsarah Posts: 151 Member
    Bump. I'm going through the same thing at first I thought I was being crazy but a couple of weeks with the scale not moving :grumble: :explode: :mad: Frustrating.
    So did you end up getting past the plateau?

    No I'm still on it. I'm thinking of bumping up my calories.
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