Ideas to help beat the dreaded plateau?
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This is a common problem for me at week 3 -4 of a diet then I traditionally give up. A personal trainer working with our medical center weight loss program said a commmon problem is low muscle strength in upper body which reduces overall calorie burn. He recommends strength training for upper body and as muscle tone develops, more calories are burned, and weight loss accelerates. I'm going to take his advice and add some upper body conditioning from Nike Training Club app.0
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Definitely read this thread
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
It explains that even though MFP sets some people to to 1200 calories - for pretty much most people, this is too low (and hence your plateau)
You need to calculate your TDEE and eat 20% less than that
Happy reading.....0 -
Thank you very much everyone! I'm hearing all of you and will try increasing my calories to 1400 and see what happens there. I am doing weight training once per week (it's actually fitness ball and weights, but didn't know how to enter it except as circuit training).
I think I'll go buy some weights so I can do some at home too.
You guys rock!!!0 -
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Thank you ! I've just read it through and done the calculations -- and saved the link. Much appreciated!
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I only discovered it myself one week ago - I never used to read the forums at all!
I'm only a week in...and i actually gained a pound since last week - but I'm sticking to the plan and confident it will come off eventually.
Good luck.0 -
Redkestral, I glanced at your diary. I think you're doing really well. Over the long term, I think you're going to do well even if you never made any changes. From here on out, I think all you need to do is tweak what you do now and then. Here's some things you could tweak in my opinion. Don't do all of these at once. Just pick a couple that seem do-able to you.
Add even more fresh fruit and vegies
Add more protein at each meal
Add weight liftingReally... you're doing great. It just takes time, sometimes. Don't give up. ESPECIALLY if you're on this journey with your husband, and he's supportive of what you're doing. You guys are going to be so much happier and healthier if you keep making good choices, like you are.0 -
what is your work out regimen like?0
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'm actually single -- no husband (that was from another commenter) but I have some support from my skinny friends!
OH GOD. I must need more coffee. SO SORRY for my mistake. I think you're adorable and would hate for you to stress out about things when it looks like you're doing a great job overall. 1400 calories is a GREAT way to go. Just keep doing what you're doing. Don't make any drastic changes at this point, ok?0 -
My workout is general --
Monday - one hour of Yoga Fit (holding tough poses etc., no chanting LOL)
Wednesday -- one hour of more traditional yoga (chanting, stretching, more for balance)
Thursday -- one hour of Fitness Ball/Weights
Sporadically, (one or two times per week), one hour of power walking.
That's about it ...0 -
My workout is general --
Monday - one hour of Yoga Fit (holding tough poses etc., no chanting LOL)
Wednesday -- one hour of more traditional yoga (chanting, stretching, more for balance)
Thursday -- one hour of Fitness Ball/Weights
Sporadically, (one or two times per week), one hour of power walking.
That's about it ...
hmmm well I would recommend that you get into more of strength based program with some cardio/yoga. Maybe build a program around deadlifts, squats, bench press, over head press, etc....and then do a three day a week total body workout (chest, arms, legs, back, shoulders)...that should help you break through and also tone everything up .....0 -
Hello.......I will agree with everyone else....drinking water is a great tip, but you may have to also increas the number of days that you work out. Also you may want to change your routine up.....your body gets use to the same routine; therefore you may not be getting the results you're looking for. Keep up the good work....I wish you much continued success.0
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Great advice on the weights! I'm going to buy some today so I can do weights at home. I work at a university and while I can use the gym for free, it's very difficult to get time on any of the equipment because it's always PACKED with students. (They're quite inspiring!)0
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Again, thank you all! I can't believe how motivating and inspirational this community is! I'm stoked again0
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working out at home would be OK at first..but I would really recommend using the gym because you have access to more stuff like power rack, pull up station, free weights, machines, etc....0
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From my experience, a bigger breakfast really helps. I looked at your food diary and it looks like you could be adding some more to that, maybe some fruit or toast would be good. I used to eat really small breakfasts, a medium lunch and a huge dinner, but I soon found out that it should be the complete opposite of that. I was plateauing for 2 months before I changed my breakfast intake and then started to lose again0
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bump to read later0
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