Hitting a Plateau

leiden68
leiden68 Posts: 8 Member
in Health and Weight Loss
I've heard so many different ideas about what to do when you've hit a plateau. I've kicked up my workouts, I've tried eating more calories, I'm not sure what's the right way to go about it. I've been stuck for a couple of weeks now. Any suggestions?

Replies

  • tricksee
    tricksee Posts: 835 Member
    Have you re-calculated your calories after your current weight loss?
  • leiden68
    leiden68 Posts: 8 Member
    Yes, and it's stayed at 1200 calories.
  • tricksee
    tricksee Posts: 835 Member
    How long have you been eating 1200calories for?
  • leiden68
    leiden68 Posts: 8 Member
    Pretty much since I've started. When I lost 10 lbs, it had me recalculate. It had me recalculate again when I lost 15 lbs. Both times it's stayed at 1200.
  • mrswine
    mrswine Posts: 263 Member
    I was eating at 1200 calories and hit a plateau. I tried working out harder and cutting calories and there was no difference. I calculated my TDEE and started eating 1600 calories based on that and lost 5 pounds in 2 weeks and kept losing. I have since hit another plateau but I have again raised my calories and am hoping to break it again! Try calculating that TDEE and see what happens when you increase.

    Also... its not really considered a plateau or "not working" until it hasn't produced a change for about 6 weeks. I know its frustrating, but you have to really give your body time to adjust to something new and start losing again before you decide its not for you.
  • tricksee
    tricksee Posts: 835 Member
    Pretty much since I've started. When I lost 10 lbs, it had me recalculate. It had me recalculate again when I lost 15 lbs. Both times it's stayed at 1200.
    Eating 1200 cals for an extended period of time is simply not good. Far too low.

    Poster hannahvinsel is correct.

    Never eat 1200cals a day again.
  • leiden68
    leiden68 Posts: 8 Member
    How do I calculate my TDEE? I haven't heard that term before.
  • tricksee
    tricksee Posts: 835 Member
    How do I calculate my TDEE? I haven't heard that term before.

    Here you go!

    http://scoobysworkshop.com/calorie-calculator/
  • leiden68
    leiden68 Posts: 8 Member
    Thanks to both of you for your help. I really appreciate it. :happy:
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    I've heard so many different ideas about what to do when you've hit a plateau. I've kicked up my workouts, I've tried eating more calories, I'm not sure what's the right way to go about it. I've been stuck for a couple of weeks now. Any suggestions?
    If it's been just a couple of weeks it's a stall and not a plateau. A plateau would be 6 weeks or more of consistent dieting and exercise with no change.
    First thing I ALWAYS ask a client on a stall is "Be honest................have you been consistent?" If the answer is no, then that's where one starts.
    If the answer is yes, then the first thing I change is the exercise routine. It doesn't mean you have to change it completely, but resting less between sets and say upping the weight a few pounds with less reps is a change.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    Below is the link to heybales blog explaining the particulars of his spreadsheet. Many on MFP have used it and have good results (I just started using it last week as I am in a big time plateau)

    When I looked at it my first impression was damn, it's complicated looking....but after looking it over and following the directions one step at a time it's a piece of cake. Try it and be sure to thank heybales.

    Go through the steps, fill in the blanks that pertain to you (read the instructions!) and you will be able to calculate your TDEE. When I did I discovered I wasnt eating enough.

    Good luck

    http://www.myfitnesspal.com/blog/heybales/view/spreadsheet-ver-3-for-bmr-tdee-deficit-calcs-macro-calcs-hrm-zones-426221
  • ttippie2000
    ttippie2000 Posts: 412 Member
    I can identify. I've hit several stalls and one plateau. I got off my biggest plateau by making a small adjustment to my lifestyle, specifically to reassess my assumptions on portion size by measuring things for a while.

    One thing I would recommend regarding your workouts is try to learn something about periodization. Your body is actually quite stingy with respect to the amount of fitness it will provide for any given workout regime. Too little variation and you see adaptation with diminishing returns. Too much variation and you can't build skill in specific activities (a deadlift for example). So what coaches do is plan out training progressions that will both vary and balance training. There are books out there that have periodized plans for most sports, whether those sports emphasize strength, endurance or speed.

    For general weight loss and fitness you don't need to get too technical, but reading a book with some examples may help you introduce some variation to the workouts you're already doing, and that could be just the small tweak you need.
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    Two good pieces of advice to heed.
    If it's been just a couple of weeks it's a stall and not a plateau. A plateau would be 6 weeks or more of consistent dieting and exercise with no change.
    First thing I ALWAYS ask a client on a stall is "Be honest................have you been consistent?" If the answer is no, then that's where one starts.
    If the answer is yes, then the first thing I change is the exercise routine. It doesn't mean you have to change it completely, but resting less between sets and say upping the weight a few pounds with less reps is a change.

    I can identify. I've hit several stalls and one plateau. I got off my biggest plateau by making a small adjustment to my lifestyle, specifically to reassess my assumptions on portion size by measuring things for a while.

    One thing I would recommend regarding your workouts is try to learn something about periodization. Your body is actually quite stingy with respect to the amount of fitness it will provide for any given workout regime. Too little variation and you see adaptation with diminishing returns. Too much variation and you can't build skill in specific activities (a deadlift for example). So what coaches do is plan out training progressions that will both vary and balance training. There are books out there that have periodized plans for most sports, whether those sports emphasize strength, endurance or speed.

    For general weight loss and fitness you don't need to get too technical, but reading a book with some examples may help you introduce some variation to the workouts you're already doing, and that could be just the small tweak you need.
  • leiden68
    leiden68 Posts: 8 Member
    Thanks again for all the help. I will definitely take the advice and hopefully break out of my stall. :-)

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