2 month long plateau! HELP! (pretty please)

jen10st
jen10st Posts: 325 Member
in Motivation and Support
My ridiculously long plateau is driving me crazy! Admittedly My diet isn't great anymore infact its been getting steadily worse the longer this plateau goes on for as I'm seriously losing motivation. It seems to have no effect whether I eat really well for a week or have several take aways that week nor does exercising 5 days a week or not at all.
The question I have is apart from improving the quality of my diet (starting this evening) do I go up or down on the calories? I'm averaging eating 1300-1500 a day and I don't eat back exercise calories unless I actually feel hungry. I've been stuck on this same weight for months now (since 14th Feb) going up and down the same 3lbs periodically :grumble:
Just so you know mfp reccomends I eat 1430 calories a day for a loss of 1lb per week I'm 5'3" and 179lbs :frown:
I am training to run a 5k 3x a week, and working in a weights routine on alternating days.
I'm really seriously looking for sensible suggestions as I'm sure this is not my "natural weight". Also I'm very healthy otherwise no hormonal or diabetes issues.

Replies

  • ArtGeek22
    ArtGeek22 Posts: 1,429 Member
    What I would suggest doing is getting your diet back in line and maybe try to up your calories if you don't feel full after about 1,400. I would also suggest adding some variation to your workouts, try different machines, do a DVD at home, etc. Also, don't be discouraged if you don't lose more than 1 lb a week. Many people don't lose as much as the calories vs calories out formula says they should. It is a nutrition game and well as a numbers game. Feel free to add me if you'd like :flowerforyou:
  • jen10st
    jen10st Posts: 325 Member
    Thanks, I'd be delighted with even 1/2lb per week at this stage. I only ever set out to lose 1 a week as this seemed realistic at the time. Maybe instead of weights I'll do a class this week x
  • heatherloveslifting
    heatherloveslifting Posts: 1,428 Member
    Have you found groups "in place of a road map" or "eat, train, progress"? I switched to IPOARM after a 6 week plateau on about your calories (possibly a little less) at 5'4", and was around 150 at the time and similar activity level. I started losing again eating a little more. Or if you don't want to do that maybe just start by eating back half of your exercise cals? I also eat healthily but at maintenance for a little while whenever I feel I need to because of hunger or lack of motivation. Good luck!

    ETA on the higher cals I lost an average of 0.5/week for several months. So 1300 and no change or 1600 and 0.5/weeka-and I was much happier too.
  • bobf279
    bobf279 Posts: 342 Member
    What works for me is eating more i.e. working to TDEE - 20% or eating back my exercise calories and using the MFP allocation of calories. In order to make a proper assessment of the effect of any change I think you need to allow a bit longer for something to happen. Sticking to the principles that started your weight loss will eventually help you reach your goal. Just my two penneth worth
  • HeidiHoMom
    HeidiHoMom Posts: 1,393 Member
    If you're eating 1400 calories and running 3 times per week that seems like too few calories.

    I workout 3 times per week, I'm shorting than you and I weigh less than you and I eat around 1900 calories every day. I'm losing on average 3/4 of a pound per week.
  • AJinBirmingham
    AJinBirmingham Posts: 497
    I spent OVER 6 MONTHS bouncing between 132.5 and 136.5 . . . and I finally got the scales moving again by eating 1200 calories net for 4 days, then allowing myself 1-2 days at 1500 calories net AND by changing my exercise routine. Instead of constantly using the elliptical stepper/climber, I now mix it up with the easy elliptical, bike, treadmill and the great outdoors. I've also taken on a new personal trainer to revamp my weight training program and am doing more yoga and pilates. (Your body gets used to exercise that you do often, and uses fewer calories - it's annoyingly efficient!)

    Best of luck. Add me. (Everyone, really - ADD ME.)
  • AA1ex
    AA1ex Posts: 223 Member
    Omg girl I so know what you mean! I lost 4lbs in Jan. and then it just stoped! I'm like "wtf body work with me!" The past month my diet wasn't great but it surely wasn't awful. I'm starting Insainity again and hoping I can finish it this time around and it breaks my plateau. I know sometimes I need to just either kick up the intinsity or switch up the routine. Maybe on your off day of running do something totally different or spend longer amount of time running? Either way know you are not alone and best of luck!
  • jen10st
    jen10st Posts: 325 Member
    Thankyou for your great comments, support and ideas everyone. I'm thinking I might go with the upping my net calories to at least 1200 and therefore my overall calories, from today onwards. Any further suggestions would be welcome :flowerforyou:

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