Plateaus

ADominik
ADominik Posts: 4
in Health and Weight Loss
I have been having weight loss success for the last year. So far, I've lost 53 pounds. However, lately the weight has been coming off exceedingly slowly, if at all. I know I need to do something different since I have hit a plateau, but need some suggestions. Time and money are issues for me. I work about 60 hours per week at two different jobs to pay the bills, so joining a gym is out. My current fitness regime consists of walking my dogs at a fairly rapid pace on hilly terrain for 35-45 minutes, generally 6 nights per week. Should I consider adding some high intensity interval training? Is there a website where I can figure out a program for myself?

I'm really open to suggestions.

Replies

  • climbamnt
    climbamnt Posts: 190 Member
    What does your calorie intake look like?

    *Pretty dogs btw!
  • scottaworley
    scottaworley Posts: 871 Member
    You might try some body weight training. If you have or have access to weights or bands that's even better.
  • fbmandy55
    fbmandy55 Posts: 5,263 Member
    What are your net calories?
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    How many calories are you eating and how are you measuring them? Are you weighing/measuring your foods? Are you eating back exercise calories? Do you use a HRM or MFP estimates?
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    I would also suggest starting to incorporate strength/resistance training. There's a lot you can do in your own home with your own body weight in the beginning: push-ups, situps, planks, squats, lunges, tricep dips. Google for more ideas and pictures to make sure you use proper form.

    Also, either recycle milk jugs or buy a couple gallons of spring water (only $1-$2 each) and use these for weights. A full gallon jug weighs about 8 pounds but of course you can fill it 1/4 or 1/2 full to start. Use these for bicep curls, overhead press, chest press, deadlifts, etc. Once your strength improves, you can invest a little money in buying heavier free weights.

    There is an app and book called You Are Your Own Gym that might be worth looking into. Your library may even have it or could order it from another local library.

    ETA: It may have something to do with your calorie intake too. Are you weighing/measuring food? Have you reset your goals to 1 pound per week (1.5 or 2 pounds is too agressive for the amount you have left to lose). Are you eating back exercise calories?
  • ADominik
    ADominik Posts: 4
    Thanks for all the replies. I have picked up some 5 lb & 8 lb weights and am going to start using a simple strength workout I found on Prevention.com. Working part-time as a cashier, I have quite a bit of arm strength from hefting around all the cases of soda & milk jugs that people buy. ;D But I'm hoping adding strength training as many of you suggest will help boost my metabolism and firm some of the body parts.

    I must admit, I am usually pretty close to the top of my calorie range after exercise. For the first 50 pounds that didn't matter, but now that things have slowed down, I'm sure that is playing a part as well.
  • ADominik
    ADominik Posts: 4
    Thanks. The puppies are really helpful at keeping me faithful to the walking routine.

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