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Plateau Time! (Or is it all in my head?)

moolfson
moolfson Posts: 29
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So, this last month my weight has (despite wild fluctuations) stayed within the same 3 lb range.

I know these things for sure:
I'm eating consistantly at a deficit
I've gotten stronger this month :drinker: (I'm trying for 135 on the overhead press next week)
I feel better.

While fully groking that these things are all good, I'd really like that number on the scale to continue in a downward fashion.
I'm currently set for a 1.5lb loss, and "Lightly active". I work in security and walk between 4-7 miles a day, so i'm not sure If lightly active is even the right setting. I've opened up my diary so any suggestions would be greatly appreciated.

Also, not going up is a victory. The last month under 350 is the first time I've been under 350 in many, many years.
Thanks guys!

Replies

  • joshdann
    joshdann Posts: 618 Member
    read up on adaptive thermogenesis (I posted about it a few days ago in this forum). You might not actually be eating at a deficit, in spite of your best efforts. For people who have carried a lot of extra weight in the past, your actual BMR can be 20% or more below what the online estimates give. IMO the best thing you can do is go get it tested. Then you will *know* you're eating at the deficit you want. My 2 cents.
  • moolfson
    moolfson Posts: 29
    Hrmm. That's interesting, I took a look at it. I'll have to figure out where to get my BMR tested, I live in the woods so specialty medical stuff isn't necessarily easily available.
  • joshdann
    joshdann Posts: 618 Member
    yeah it might take a trip to the city... I *wish* I lived in the woods. Most of my life I've had a family place to go to any time I wanted. Haven't in a few years... aside from weight loss goals, I have a "back to the woods" goal. Just might take longer to reach :)

    There are a few ways they can measure your BMR. The most common is with a breathing tube thingy that measures your O2 in and your CO2 out. They usually do it at rest, but it's often incorporated in a full physical, on a treadmill. Any weight loss clinic or nutritionist should at least be able to point you in the right direction. more than $50 for the procedure is probably too much, from what I've seen. Greatly depends on where you have it done, though. good luck!
  • moolfson
    moolfson Posts: 29
    Hey!

    Found this on youtube. You might just like it

    [link]http://youtu.be/0CHWwSnMQ6o[/link]
    Ask Dr. Mike about weight loss plateaus (Goes over Adaptive Thermogenesis)
  • joshdann
    joshdann Posts: 618 Member
    nice find! Those seem like solid suggestions and I may try some of them myself. Subscribing to his channel :)
  • moolfson
    moolfson Posts: 29
    Yea. I'm gonna try the HIIT, and see what happens.
  • moolfson
    moolfson Posts: 29
    HITT:

    Feels great, until you want to vomit.

    Did 4 cycles of the Gibala regimen:
    5 Minute Warm up
    60 seconds at vV02 max (Or as close as I could get)
    75 seconds at a resting pace.
    Do 8-12 times.
    Then Cool down.

    I made it through 4. Well, really 3.75. It was brutal. They (that nebulous internet they) recommend only doing it once every 48 hours. I'm totally OK with that.
  • joshdann
    joshdann Posts: 618 Member
    ha, well at least you've found a routine you can (mostly) tolerate :)

    the HIIT I've tried basically consists of walking the long sides and running the short sides of a .25 mile "track" that is really a rectangular block in my neighborhood. It's about 20 seconds of a hard run followed by about a minute and a half of a brisk walk. Rinse, repeat. I go around that block 5 times, so it's 10 intervals. Not optimum, per those internet masses, but I'm working up to it. I think I need some more conditioning in my legs, specifically my shins, before I can really do much more. It /does/ feel good though. I damn near vomited my first time out, but each time does get easier.

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