Hitting that dreaded Plateau
sweetcheekz82
Posts: 30
Over 10 years ago when I was working hard to lose weight just so I could join the Marine Corps I hit a plateau that lasted a few months. I did not have anyone working with me to teach me about calorie intake and to help push me through that plateau so I gave up. My thought back then was "why should I quit eating foods I like when the scale isn't budging?" Ten, almost eleven years later, I am striving and working towards dropping weight and being healthier. I know that I will hit a plateau along the way and this time I vowed to myself not to give up. I regret giving up when I was 20 years old. I have more information and a support group now to help me through. My weight stopped going down, my hips won't drop any more inches, but my waist is still shrinking. I stay on my diet plan and continue to work out. I know that soon I will start seeing progress once again on that scale. Anyone else going through the same thing? have any tips/hints/tricks? any success stories to share?
0
Replies
-
Most "plateaus" don't really exist. If you don't lose weight over an extended period, then it is likely your calorie intake - calorie burn calculation needs looking at again.
Remember that we need fewer calories as we lose weight as well. So if you start on your plan with, say 1500 calories, then you will need to drop that as you lose weight.
Make sure you don't get complacent with your portion sizes because little bits here and there soon add up. A few calories here and there, forgetting to drop your daily target and you can quickly see how you might be eating at a maintenance level.
Keep everything under review and you may well not hit a plateau at all.0 -
How many calories are you eating? What are your stats (height, weight, and age) and workout routine? Also, do you weigh and measure your foods; do you have a food scale? And can you open your diary?0
-
I keep recalculating my calories every time I drop some weight but according to MFP it doesn't change. I stay on a 1200 cal/day diet may increase to 1300 or 1400 depending on that days exercise. Sometimes I wonder if I need to bump up the calories.0
-
Most "plateaus" don't really exist. If you don't lose weight over an extended period, then it is likely your calorie intake - calorie burn calculation needs looking at again.
Remember that we need fewer calories as we lose weight as well. So if you start on your plan with, say 1500 calories, then you will need to drop that as you lose weight.
Make sure you don't get complacent with your portion sizes because little bits here and there soon add up. A few calories here and there, forgetting to drop your daily target and you can quickly see how you might be eating at a maintenance level.
Keep everything under review and you may well not hit a plateau at all.
While I would agree that a person would burn less calories at rest, it doesn't necessarily mean you need to drop calories; especially for those who exercise. I know many people who not only have maintain but in fact, increase calories due to being able to push harder during workouts and the body requiring more fuel to sustain lean body mass. As you lose weight, your body will require more calories from food as there arent' as many fat reserve to get energy. If you continue to drop calories, it can lead to increase amounts of muscle loss. So if maintaining your muscle is important, getting enough calories (especially protein) and weight training is important.0 -
I keep recalculating my calories every time I drop some weight but according to MFP it doesn't change. I stay on a 1200 cal/day diet may increase to 1300 or 1400 depending on that days exercise. Sometimes I wonder if I need to bump up the calories.
With 40 lbs to lose, your goal should be 1 lb per week and eating at least 50% of your exercise calories.0 -
Remember that we need fewer calories as we lose weight as well. So if you start on your plan with, say 1500 calories, then you will need to drop that as you lose weight.
I don't think that's a good blanket statement. Many people, as they get lighter, increase their activity level, so they may well end up eating *more* than they did before.
It's really going to depend on the individual's circumstances....0 -
With 40 lbs to lose, your goal should be 1 lb per week and eating at least 50% of your exercise calories.
Sounds like I should increase my calories some while on my workout days. I should try this out, I just have a fear of gaining weight if I do. I am probably my worst enemy when it comes to this part.0 -
With 40 lbs to lose, your goal should be 1 lb per week and eating at least 50% of your exercise calories.
Sounds like I should increase my calories some while on my workout days. I should try this out, I just have a fear of gaining weight if I do. I am probably my worst enemy when it comes to this part.
You actually might gain a little bit if you up them all at once because your body has gotten used to under eating. You can try adding 100 a week if you don't want to see a blip in your loss or you can bite the bullet and do it all at once and just write it off as a learning experience.0 -
With 40 lbs to lose, your goal should be 1 lb per week and eating at least 50% of your exercise calories.
Sounds like I should increase my calories some while on my workout days. I should try this out, I just have a fear of gaining weight if I do. I am probably my worst enemy when it comes to this part.
Keep in mind that MFP is designed to eat back your exercise calories. If you feel that MFP will over estimate your exercise calories, just up your activity level . For example if your exercise 3-4 days a week set it to lightly activity or moderate for 5-6 days.0 -
Keep in mind that MFP is designed to eat back your exercise calories. If you feel that MFP will over estimate your exercise calories, just up your activity level . For example if your exercise 3-4 days a week set it to lightly activity or moderate for 5-6 days.
I work out 6 days a week for anywhere from 45 minutes to 90 minutes a day. I have MFP set to sedentary. Do you think I should up my activity level to lightly active or active?0 -
My other thought is that my fat is melting away and my muscles are growing and that is why my weight on the scale is not moving this past week in a half.0
-
I seem to have hit one too. I am super short too ( 5'0 ) so the pounds come on quickly if I mess up my calorie count. Its been a month for me. No weght loss or inch loss... it sucks lol.0
-
I recently hit what looks like a plateau, but it isn't one. I started eating some of the junk food at work. I'm a sugar addict and can't stop once I start. My calories went up. Since it's fall, I've also gone back to college as well as my job, so I'm not exercising as much.
However, my weight has started going down again. What I changed: I went back to the beginning of my weight loss efforts and used a few chocolate shakes to give myself some sweets, since I seemed to be craving them. I try to log honestly, including the 5 pieces of cake I had one day at work (okay, they were small pieces, but I still had 5). I realized I was getting bored with the food I eat all the time, so I'm trying to expand it a little, add some new vegetables and spices. I try to fill up with low calorie vegetables and water, eat regular meals to keep from grabbing junk, and be honest about my food logging. And finally, I lose weight when I eat less food.0 -
I recently hit what looks like a plateau, but it isn't one. I started eating some of the junk food at work. I'm a sugar addict and can't stop once I start. My calories went up. Since it's fall, I've also gone back to college as well as my job, so I'm not exercising as much.
However, my weight has started going down again. What I changed: I went back to the beginning of my weight loss efforts and used a few chocolate shakes to give myself some sweets, since I seemed to be craving them. I try to log honestly, including the 5 pieces of cake I had one day at work (okay, they were small pieces, but I still had 5). I realized I was getting bored with the food I eat all the time, so I'm trying to expand it a little, add some new vegetables and spices. I try to fill up with low calorie vegetables and water, eat regular meals to keep from grabbing junk, and be honest about my food logging. And finally, I lose weight when I eat less food.
you know I have looked back at my weight loss in the beginning too (even tho its only been two months total, not much) and wonder if its something I was doing better then. I know I was eating a lot cleaner then than now. I still keep under my calorie goal but am eating a lot more processed food now. What really sucks about that is I was eating about 70% clean then. If this is going to be a lifestyle change I know I won't stick to it if I have to eat cauliflower and broccoli 70% of the time lol.... I am not sure if that's even the problem but it sucks if it is.0 -
I recently hit what looks like a plateau, but it isn't one. I started eating some of the junk food at work. I'm a sugar addict and can't stop once I start. My calories went up. Since it's fall, I've also gone back to college as well as my job, so I'm not exercising as much.
However, my weight has started going down again. What I changed: I went back to the beginning of my weight loss efforts and used a few chocolate shakes to give myself some sweets, since I seemed to be craving them. I try to log honestly, including the 5 pieces of cake I had one day at work (okay, they were small pieces, but I still had 5). I realized I was getting bored with the food I eat all the time, so I'm trying to expand it a little, add some new vegetables and spices. I try to fill up with low calorie vegetables and water, eat regular meals to keep from grabbing junk, and be honest about my food logging. And finally, I lose weight when I eat less food.
you know I have looked back at my weight loss in the beginning too (even tho its only been two months total, not much) and wonder if its something I was doing better then. I know I was eating a lot cleaner then than now. I still keep under my calorie goal but am eating a lot more PROCESSED FOOD now. What really sucks about that is I was eating about 70% clean then. If this is going to be a lifestyle change I know I won't stick to it if I have to eat cauliflower and broccoli 70% of the time lol.... I am not sure if that's even the problem but it sucks if it is.
Could be too much sodium in those processed foods causing you to retain water. Eat clean and get a sweat up for 5 days and check your results. 0 -
I recently hit what looks like a plateau, but it isn't one. I started eating some of the junk food at work. I'm a sugar addict and can't stop once I start. My calories went up. Since it's fall, I've also gone back to college as well as my job, so I'm not exercising as much.
However, my weight has started going down again. What I changed: I went back to the beginning of my weight loss efforts and used a few chocolate shakes to give myself some sweets, since I seemed to be craving them. I try to log honestly, including the 5 pieces of cake I had one day at work (okay, they were small pieces, but I still had 5). I realized I was getting bored with the food I eat all the time, so I'm trying to expand it a little, add some new vegetables and spices. I try to fill up with low calorie vegetables and water, eat regular meals to keep from grabbing junk, and be honest about my food logging. And finally, I lose weight when I eat less food.
you know I have looked back at my weight loss in the beginning too (even tho its only been two months total, not much) and wonder if its something I was doing better then. I know I was eating a lot cleaner then than now. I still keep under my calorie goal but am eating a lot more processed food now. What really sucks about that is I was eating about 70% clean then. If this is going to be a lifestyle change I know I won't stick to it if I have to eat cauliflower and broccoli 70% of the time lol.... I am not sure if that's even the problem but it sucks if it is.
Also remember that in the beginning everybody loses 10-15 pounds from water weight. Then the weight comes off more slowly.
The sodium in processed foods will make you retain water weight.
http://www.caloriesperhour.com/tutorial_salt.php
I hear you, though, about the broccoli and cauliflower-type foods. I eat a lot of steamed leafy greens like kale and collards because they are low calorie, high in nutrition, and the fiber kills my hunger. Vegetables are key for weight loss for me. I'm telling myself to try a new healthy recipe every week, or a new no-salt spice, or a different vegetable. There are loads of low cal sauces and salt free spices you can add to make food taste better. McCormick Perfect Pinch is a spice line with some that are salt free. I also try to watch out for anything with added sugar, which makes me crave more sugar. They say aspartame tricks your body and makes you hungry.0 -
you know I have looked back at my weight loss in the beginning too (even tho its only been two months total, not much) and wonder if its something I was doing better then. I know I was eating a lot cleaner then than now. I still keep under my calorie goal but am eating a lot more processed food now. What really sucks about that is I was eating about 70% clean then. If this is going to be a lifestyle change I know I won't stick to it if I have to eat cauliflower and broccoli 70% of the time lol.... I am not sure if that's even the problem but it sucks if it is.
Have you looked up gluten intolerance? I tell a lot of people to look it up because it causes a lot of health problems including weight gain. I love eating veggies, not all of the veggies but most. Asparagus is very low in calories and is one of my fave besides spinach. Maybe try doing a detox then add in veggies. This might help your body change from what it likes.0 -
My other thought is that my fat is melting away and my muscles are growing and that is why my weight on the scale is not moving this past week in a half.
You aren't building muscle eating at a deficit and muscle is really hard to build in any measurable amount even if you're trying. I wish it were that easy!0 -
Keep in mind that MFP is designed to eat back your exercise calories. If you feel that MFP will over estimate your exercise calories, just up your activity level . For example if your exercise 3-4 days a week set it to lightly activity or moderate for 5-6 days.
I work out 6 days a week for anywhere from 45 minutes to 90 minutes a day. I have MFP set to sedentary. Do you think I should up my activity level to lightly active or active?
moderately active at least. If you change it to that then you do not eat back exercise calories.0 -
Over 10 years ago when I was working hard to lose weight just so I could join the Marine Corps I hit a plateau that lasted a few months. I did not have anyone working with me to teach me about calorie intake and to help push me through that plateau so I gave up. My thought back then was "why should I quit eating foods I like when the scale isn't budging?" Ten, almost eleven years later, I am striving and working towards dropping weight and being healthier. I know that I will hit a plateau along the way and this time I vowed to myself not to give up. I regret giving up when I was 20 years old. I have more information and a support group now to help me through. My weight stopped going down, my hips won't drop any more inches, but my waist is still shrinking. I stay on my diet plan and continue to work out. I know that soon I will start seeing progress once again on that scale. Anyone else going through the same thing? have any tips/hints/tricks? any success stories to share?
The BEST thing that I can say is, "DON'T GIVE UP!!" I also hit a plateau, and instead of counting the pounds lost each month, I was counting 10ths of pounds. My weight loss slowed up dramatically, and then the brakes were on! A nurse told me that your body DOES go through an adjustment period. Just don't give up. You can try adding exercise, which, if you gain muscle, you might not see a weight loss, but that muscle will start to burn more, and eventually, you'll start losing again. I have already been at the lowest amount of calorie intake, 1200, for a long long time, so I did NOT (could not) lower my calories, but as I am increasing my fitness, I think that is what helped to get the scale moving again, but BE PATIENT!! My weight loss started slowing down in February, then more and more, so that I was losing 4 or less pounds a month!!! June and July it was even slower!! But, recently, it has started to pick up more again.. not that I'm losing like I did in the beginning, but enough to be satisfied that I am losing. Hope that makes sense, hope it helps. DON'T GIVE UP!!!!!!!!!!!!!0 -
Sugars!
I hit a plateau last November. A trainer at the gym instructed me on sugars. I now keep my daily sugars below 45g, and my daily cals below the MFP suggestion. I do NOT eat back my exercise calories. There will be a whole bunch of people on here who will tell me I'm full of BS. Let 'em. My AVERAGE weekly weight loss for the last 11 months has been 2 lbs a week. I weigh weekly. At first I was concerned when I would gain a pound or two during a certain week. I saw a pattern, looked at the slope on the graph, and was no longer concerned.
2 pounds a week average x 52 weeks = 104 pounds. My total loss as of this post is 193 pounds. I've gone from a 5X shirt to a "L" a 66 inch waist to a 38. If anyone thinks my method is wrong for me, they can go scoop some of my BS off the gym floor. Oh, and I also like to ruin other people's workouts because I like to hang on to the hand-rails on the treadmill. :laugh:
Good luck!0 -
I started Couch to 5k on August 24. I started working out with a personal trainer 2-3 times a week for an hour around September 12, and I started outdoor bootcamp 3 times a week last week.
I weigh 2 pounds less than I did on August 24, and I lost that between August 24-30.
My weight is constantly up and down the same pound, and it's frustrating. I eat at TDEE-20% for a lightly active person, although I am a nurse at a pediatric hospital and I exercise a lot. I eat back about half of my exercise calories. Last night after work, I came home and had a mini binge, I had some Halloween candy, 2 servings of flavored almonds, and the scrapings left on the side of the carton of Ben and Jerry's. I quickly was dead asleep after the sugar crash and slept 12 hours. I don't believe in cheat meals per se because this is my lifestyle and I'm not sure it's possible to cheat on your lifestyle. I was hoping this gorge would jump start something, but it didn't.
Good things that have happened since I stopped dropping scale weight.
- people started noticing that I've lost weight and marvel at how awesome I look (muscle tone perhaps?)
- I look in the mirror and see my back flab is going down
- I can now run for 30 minutes straight and 3.3 miles without stopping
- I bought a pair of size 6 jeans and I weigh 164 (5'5") I mostly wear 8's though, but I'm 46 and I've had 4 kids and I'm in single digits
- I'm a runner, a legit sweat dripping runner, I'm getting to know the other runners I pass on my runs, I got a thumbs up from a cute guy I've passed before as we passed today, although I was red faced, sweaty, my clothes were drenched in sweat, and I'm sure there was an odor trail wafting behind me
-I can wrap my hands around my thighs and almost touch them together, before I would have needed 3 hands to do this
-my trainer said that I'm losing subcutaneous fat, she can see my muscles moving when I work on my lifts
This isn't one of those rah rah I don't care if the scale doesn't drop posts.... I really want the scale to drop.
I'm not perfect, I'm a work in progress, I realize the scale will move when it's ready and I'm supposed to feel good about my overall health improvement, and I do.
I just want the scale to drop too. Maybe one day soon I'll get over that, most likely after the scale resumes it's downward trend.0 -
Sugars!
I hit a plateau last November. A trainer at the gym instructed me on sugars. I now keep my daily sugars below 45g, and my daily cals below the MFP suggestion. I do NOT eat back my exercise calories. There will be a whole bunch of people on here who will tell me I'm full of BS. Let 'em. My AVERAGE weekly weight loss for the last 11 months has been 2 lbs a week. I weigh weekly. At first I was concerned when I would gain a pound or two during a certain week. I saw a pattern, looked at the slope on the graph, and was no longer concerned.
2 pounds a week average x 52 weeks = 104 pounds. My total loss as of this post is 193 pounds. I've gone from a 5X shirt to a "L" a 66 inch waist to a 38. If anyone thinks my method is wrong for me, they can go scoop some of my BS off the gym floor. Oh, and I also like to ruin other people's workouts because I like to hang on to the hand-rails on the treadmill. :laugh:
Good luck!
Oh Bluefish, you are so bad and rebellious.... Doing what works for you! I must have missed the thread about people ruining other people's workouts.
Congrats on your awesome loss.0 -
I will try and reduce my sugar intake and see how that works for me. I am pre-diabetic since I have PCOS so sugars and carbs cut backs is kind of scary to me but that just means i'll be checking my blood sugar a little bit more. Thank you so much for your guys input. My husband notices my body changing and once in a while I will hear someone else say something to me but they mostly just stare are me so I know they've noticed. The other day we went to a clothing store and I walked by a full length mirror. I stepped back and looked at myself and again. My husband was beside me and he said "see I told you that your shrinking", followed by "have you not been looking in the mirror"? We don't have full length mirrors in our house so, no, I haven't got to see my full body looking back at me. The number on the scale is not who I am. My numbers keep shirking on the measuring tape so at least I'm shrinking on one of the scales. I wish my weight could fall off quickly but I am sure that's something we all wish but my thought on that is.... if our weight fell off so quickly then we would appreciate are progress at the end. I am looking forward to not shopping in that plus size section. I'm a size 16 heading towards a 14.0
-
I usually ask about medical conditions.. PCOS and pre diabetic kind of change the game a bit. Both of them require a lower carb diet, especially if there is an insulin sensitivity. Most women I know that have pcos are eating 80 to 120g of carbs a day. While its not require for all people with pcos, you might see it as beneficial. I honestly think if you add some more calories and keel carbs down, then you will defeat this plateau. Also, I highly recommend checking out some of the pcos or diabetic groups on the forum. There are tons of people with more specialized knowledge on those issues.0
-
I was trying for 150 carbs a day but was worried that I wasn't giving my body enough carbs for working out. I had gestational diabetes with my last pregnancy and I had to be on 150 carbs a day diet. I have thought about increasing my protein. My biggest problem is I'm shooting from the hip with what diet I need to be on. My health insurance is not willing to cover cost for anything that will help me lose weight because according to them I'm not fat enough. It's screwed up because it's called preventative maintenance. I don't want to have to gain more weight just to get help to lose weight. I don't know why I haven't thought about looking for groups for PCOS and Diabetic groups. Sounds like a no brainer but I really didn't think about it. I have support groups for PCOS on facebook but didn't think about it here. Thanks for that psulemon. I will defiantly look into it. :happy:0
-
Honestly 1200 might be to little calories for you to eat and your body could be on starvation mode. I ate 1200 calories for a whole year and stopped seeing any change and then when I would have a cheat meal I would gain 3 lbs. I upped my calories and my exercise and started losing weight again. Hope that might help 0
-
No problem. 150 might even be a bit high. Unfortunately, its a bit of trial and error. Also there is no specific diet you have to follow. Anything that you find as sustainable is important. My wife is gluten free and low carb so we have a diet heavy in meats and veggies. Feel free to look at my diary but eggs, meats, veggies and fruit can help.0
-
I am not on a gluten free diet but my kids are and I mostly eat protein and veggies anyways. After I was pregnant I haven't had a desire to eat potatoes so that's one less then to struggle with cutting out of my diet.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.3K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 424 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions