plateau for over 4 weeks! help!

blott1987 · April 2013

I'm 5'9 and 211lbs. I've been at a plateau for forever it seems. I'm doing insanity right now and my diary is public to please take a look and let me know if you can see what I could change to break this! I have been doing the April abs challenge and the 30 day squats challenge to mix it up alittle. I've taken measurements and they seem to be all the same. I drink tons of water a day and tally off the water bottles I drink so I know I'm getting enough. I tried eating more. Eating less. Detox teas. Advocare supplements. Lots more water. Resting from cardio for a few days and using weights instead. Not working out at all. Turbofire for a few days to change it up. I'm stumped and I want to cry. Help me! I've done tons of research and watch videos on YouTube. Asked several people. But I'd like to have my food diary looked at and some advice. Thank you!

Melo1966 · April 2013

Do you not log fruits and veggies because you don't think they count?

XXXMinnieXXX · April 2013

Easy one I reckon... Carbs! Way too many!

Try 30% carbs (no more)
35% protein
35% fat

Also be CONSISTENT every day for 4 weeks. Up, down, all over the place and you can't then judge if something is working or not!

Home, goals, cchange goals, manual.

Sone days I see you eating 2000+ seems high. Reckon around 1600 for the exercise your doing.

P's I'm the exact same weight as you.

Zara.

My diary is open...

blaquebutterfly75 · April 2013

I notice from your diary that you eat a lot of processed foods and your sodium is relatively high. I would try to incorporate more whole foods, lower your sodium intake, and reduce your carbs, and add more protein.

conniemaxwell5 · April 2013

Way too many white starchy foods (simple carbs) and processed foods. Try lean meats such as chicken and fish, vegetables prepared from fresh (steamed or roasted broccoli, asparagus, carrots, etc. dark green leafy vegetables such as spinach and kale), fruits, and whole grain breads, cereals and pastas. Processed foods contain chemicals that can cause weight gain because they change the way your body reacts to food. I also agree with one of the other posters that your intake is all over the place. Have you calculated your TDEE? Do that and consistently eat the calories recommended for weight loss at your TDEE. Good luck!

Elleinnz · April 2013

Where are the vegetables and fruit?

If you truly don't eat any I suggest you start cutting out some of the "empty" carbs, and adding a truck load of vegetables.

If you are eating them, but not logging - bad idea - it is still calories, so start logging them.

You also seems to have quite a few days were you go over..... Suggest you try and be a bit more consistent and see what happens.

I am a believer in eating back exercise calories - but only about 75% of them, as no way of tracking can be 100% accurate...

Also I suggest that you consider putting some weight training into your programme - your body will look a whole lot better at the end - you would have maintained your muscles - rather than potentially reducing it with a programme that is very cardio focused....

slim422 · April 2013

I feel for you as I know how frustrating this can be! Whatever you do DON'T give up-you can get through this and keep realizing your goal. I was stuck for 4 weeks and even gained a pound in that time but eventually broke through and lost 3.4lbs in one week.

We are all different so you just have to try a few things until you find what works for you- for me spiking my calories one day a week worked.. After looking at your diary you may want to eat 'clean' for a couple weeks and see if it moves the scale. Cut down on the simple carbs (anything with white flour, white rice etc) and cut down on the dairy. Eat more vegetables (without adding oil to cook) and fruit while being mindful not to have too much sugar. Eating food out of a box, package or bag really makes it hard to lose weight even when we stay within the right calories. Remember you don't have to eat like this forever unless you want to but for a short time it can aid in weight-loss.

Good luck and try and stay positive

konerusp · April 2013

how long have you tried eating more?
Im 5" 5 and i work from home and the only activity i get is a one hour workout each day,i eat 1400 on non workout days and around 1700-1800 on workout days,i weigh 175.

for your stats i believe you should be eating somewhere around 1800.
you can get more details from the below link
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

for me personally zigzagging calories did not work.consistency is key,develop a routine with food and exercise,also watch your sodium.
I didnt find many vegetables in your diary-you have to up your veggies and fruit intake.
lesser processed food will help you cut your sodium.

Elleinnz · April 2013

how long have you tried eating more?
Im 5" 5 and i work from home and the only activity i get is a one hour workout each day,i eat 1400 on non workout days and around 1700-1800 on workout days,i weigh 175.

for your stats i believe you should be eating somewhere around 1800.
you can get more details from the below link
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

Yes - totally agree

I am 5'9 , 210lbs, 52years old, and my BMR is 1900.......which means I should not eat below 1900.....so 1320 is way too low for you.....I lost 120lbs by never eating under 1500 - and eating back at least 75% of my exercise calories - tried to net 1500 most of the time....

Mock_Turtle · April 2013

how long have you tried eating more?
Im 5" 5 and i work from home and the only activity i get is a one hour workout each day,i eat 1400 on non workout days and around 1700-1800 on workout days,i weigh 175.

for your stats i believe you should be eating somewhere around 1800.
you can get more details from the below link
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

Yes - totally agree

I am 5'9 , 210lbs, 52years old, and my BMR is 1900.......

Your BMR is more like 1600

blott1987 · April 2013

I haven't been doing very well recently. I figured it was the carbs. I also thought I wasn't getting enough calories since based on the insanity workout info it says I should be eating 2,000 and something. That's why some days my calorie intake was higher. I thought that was my problem. How much carbs should I be eating a day? I know nothing about carbs and have never really paid much attention to them. I'm fairly new to eating right. I have only been doing it for 2 months so I'm still learning.

Mock_Turtle · April 2013

the reality is your macros are secondary to your total calorie goals.

It'd be nice if you followed something like 40/30/30 or whatever but it's not necessary. You just need to have calories in < calories out.

BarackMeLikeAHurricane · April 2013

Everyone has their own methods for breaking plateaus but what I've found to be most effective is lowering carbs, increasing protein, making sure your fat intake is adequate (at least .35g per pound of body weight), and varying your workouts (if you normally run, start lifting and vice versa). Your body can adapt to your exercise and become more efficient (burn less calories) over time so by changing your exercise you can keep your body burning calories.

If you eat back your exercise calories start eating back half or less, even better if you can stop eating them back all together. MFP tends to severely overestimate calories burned through exercise. Some of their estimates are off by as much as 500%! This can totally blow your deficit and cause a plateau or even weight gain.

Make these changes and be patient. Wait at least a month and see if you lose weight. If there's still no change, eat less/move more.

plateau for over 4 weeks! help!

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