Plateau - Should I really eat or exercise more? Help!

danahouseholderr
danahouseholderr Posts: 66 Member
in Health and Weight Loss
Okay, so I know posts like these can get annoying and I have tried to research this topic on the boards for weeks now but can't seem to wrap my head around this. I started out my weight loss journey slowly, and then I lost about 13 lbs at a really quick pace. Now I've been stuck at a huge plateau for almost two months and I'm near giving up.

I work out 3-5x a week doing various Jillian Michaels' DVDs with occasional running. The DVDs are just easiest for me because I'm a student and can't find a lot of time to make it to the gym. According to my HRM I burn roughly 300-600 calories per work out, and I eat roughly 1300-1600 calories a day. I've tried the In Place of a Road Map thing but I cannot seem to eat the calories it suggests. Even when I reach 1600 calories, the scale goes up the next day and then down again when I drop back down to 1300 calories because I'm scared to continue.

I've been stuck at 131-133 lbs for so long and I only have about 5-10lbs left to lose. It's very frustrating. I feel like I've tried everything. I've tried to up my calories as much as possible (I really can't seem to stomach more than 1600 calories in a day), I've tried to do different/more intense work outs, and I've tried taking a break for a few days.

Basically, my question is should I be eating more as suggested in IPOARM or should I up the intensity of my work outs? I've googled day after day what to do for a plateau and I feel like nothing is working.

Replies

  • kristen6022
    kristen6022 Posts: 1,923 Member
    The TDEE - 20% isn't met to work in 1 day. If you are at your last 5-10 pounds you definitely aren't eating enough. Stick with 1600 for 3 weeks without getting on the scale and I swear you'll start losing again. It takes your body more than 1 day to adjust to a different routine. The last 5-10 are hard to lose and will probably take longer than your first 13, you just have to hang in there. Add nuts, nut butters, avocados and more lean protein to your diet and you'll have no problem eating those extra calories.
  • danahouseholderr
    danahouseholderr Posts: 66 Member
    Thanks so much for this advice! I've heard that before but I guess I just needed someone to say it in regards to my specific situation!
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Even when I reach 1600 calories, the scale goes up the next day and then down again when I drop back down to 1300 calories because I'm scared to continue.
    This may be part of your problem. Do you weigh yourself daily? If so, then you should realize that weight fluctuates every single day for many reasons - a new workout, water weight, hormones, sodium, etc. My own weight goes up and down 2-3 lbs or more all week long (I'm a daily weigher, but the fluctuations do not bother me - it's just a habit). Also, getting to calorie goal for one day and then backing off because your afraid is not going to give you results, or an accurate idea of whether or not it's working. You have to stick with it for a good 4-6 weeks.

    The road map thread has worked for HEAPS of people here at MFP, myself included. Best success I've had has been since following that advice for the past year. Even losing those last 10 stubborn pounds that are so difficult to drop - they came off, but more importantly, I've lowered my body fat percentage and lost many inches.

    Sounds like your workouts are good - you just need to get your eating right. If you have a hard time meeting your 1600 cal goal, eat more calorie dense foods - not diet foods! Nuts, nut butters, avocado, use olive and coconut oils in cooking and in dressings, full fat dairy - small portions of these foods pack a good dose of calories and will get you to goal in no time.

    In my year plus of eating according to IPOARM, I haven't had a single plateau in m progress - it's been constant, and it's awesome. Stick with it, give it time, it's worth it.

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