You've heard it before... please help me past this plateau!
Lianakin
Posts: 10 Member
I began my weight loss journey 1 month ago, and so far I've lost almost 10 lbs which I'm pretty thrilled about, despite that most of it was more than likely just water weight. The problem is that all that loss happened within the 1st 2 weeks, and I've been at a plateau ever since. I don't feel very comfortable making my diary public, so just take my word that I am tracking everything as accurately as possible - weighing food on scales, measuring all my liquids. Everything down to the oil I use in the pan to the amount of ketchup on my burger or how much granola is going into my yogurt. I'm also doing my best to balance out carbs/fats/proteins. I'm aiming for 1200 a day as set by MFP, and I try not to eat too much over this number even after exercise as I'm aware that MFP isn't the best way to calculate calories burned.
Since I started, I've been walking more and I do 20 mins minimum on an elliptical trainer/stationary bicycle at home everyday (usually around 30 mins), with at least 1 rest day a week. Before I started I was downright lazy, didn't watch how much I ate (though I till ate healthy - I haven't had to change much of what I eat, just the quantity), so I'm finding it hard to believe that my body adjusted to my new routine after just 2 weeks. I drink as much water as I can - I tend to drink 1 pint with both lunch and dinner and random glasses throughout the day, though I tend to drink more when I'm at work than I do at home which is 3-4 days out of 7.
I'm going to try out some insanity workouts to see if I can shock my body back into fat burning mode, but other than that I am at a loss at what to do. I can't do any exercises like running due to weak joints in my legs, which is why I use the elliptical/bicycle (as they're low impact exercises) and I can't incorporate weights as I've no access to a gym. I'm grateful for any advice you have for me, and thank you in advance!
Since I started, I've been walking more and I do 20 mins minimum on an elliptical trainer/stationary bicycle at home everyday (usually around 30 mins), with at least 1 rest day a week. Before I started I was downright lazy, didn't watch how much I ate (though I till ate healthy - I haven't had to change much of what I eat, just the quantity), so I'm finding it hard to believe that my body adjusted to my new routine after just 2 weeks. I drink as much water as I can - I tend to drink 1 pint with both lunch and dinner and random glasses throughout the day, though I tend to drink more when I'm at work than I do at home which is 3-4 days out of 7.
I'm going to try out some insanity workouts to see if I can shock my body back into fat burning mode, but other than that I am at a loss at what to do. I can't do any exercises like running due to weak joints in my legs, which is why I use the elliptical/bicycle (as they're low impact exercises) and I can't incorporate weights as I've no access to a gym. I'm grateful for any advice you have for me, and thank you in advance!
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Replies
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(1) Do you know your TDEE and BMR? Have you used a calculator like this to estimate it? http://scoobysworkshop.com/accurate-calorie-calculator/
(2) If you make your diary public, people can offer you better advice.0 -
following.. also at a plateau0
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Up your calories..............0
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i dont believe in the mythical plateau. i just dont.
there is something you are missing or not counting right or not being honest with yourself. i dont know. i just dont believe in it, especially not only after 10lbs.
if none of the above give it some time for your body to adjust to your new regiment, i do believe there can be a stall for a week or two and then a big loss but thats it
maybe someone who's lost a *ton* of weight to begin with then hits a "plateau"...maybe just then maybe i might believe.
re-check your counting, measuring, weighing, etc.0 -
I was stuck at a plateau for several months.
The cure for me was increasing my calories.0 -
Without having more info to go on, it's going to be hard for people to give you advice BUT I don't think 2 weeks of no weight loss actually constitutes "hitting a plateau". I thought it was more like 2 months of no loss to be considered a plateau.0
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Only one month and you've lost 10lbs....You are not at a plateau!! Plateau is 6+ weeks with NO change. Your body is adjusting.
You need to calculate your TDEE and your BMR. Make sure you are fueling your body properly.
Additionally start taking measurements. Your weight may go up and down, but your measurments will be a far better indicator of success!0 -
Normally the solution is to eat less.0
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According to the site you linked, my TDEE is about 2150. I'll be honest, I don't really know what to do with that number!
I won't make it public just yet, but if I'm still having trouble after another few weeks I'll consider it
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The best way I have found to break a plateau is to go up on your calories. You say your eating, 1200 a day now, go up to 1600 for 2 days and back to 1200k. Then back to 1600 and then back to 1200. This tricks your body and the weight will start moving, I have a feeling though, you aren't eating enough to start with, If you eat 1200k and then burn 500k in exercise your only netting 700k calories a day. That is NOT enough food for a person to live on, much less lose any weight.
That's what I have found to be true. so give it a shot!!0 -
First, you're not at a plateau. Second, 10 lbs in a month in weight loss is too fast, healthy weight loss is 1-2 lbs a week, and just by looking at your ticker you should be aiming for 1 lb a week until you get down to 10 lbs to lose then 0.5 lbs a week.Third, you are probably eating more than you think. You need a food scale and weigh all solid foods and measure all liquids.
Finally, you need to fuel you body correctly like Calypso said. I recommend netting you BMR everyday at a minimum.0 -
you're not at a plateau.0
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Yep. And to definitely be at a plateau, those 6 weeks would have to be CONSISTENT the whole time. Any break in it wouldn't deem it as a plateau and put it back to STALL statis.Only one month and you've lost 10lbs....You are not at a plateau!! Plateau is 6+ weeks with NO change. Your body is adjusting.
You need to calculate your TDEE and your BMR. Make sure you are fueling your body properly.
Additionally start taking measurements. Your weight may go up and down, but your measurments will be a far better indicator of success!
I wouldn't even say you're at a stall yet. Body is adjusting. Whenever one goes on a calorie deficit, the body reacts by automatically lowering it's metabolism. So continue with exercise so it can adapt to regular calorie burn.
A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 30 years and have studied kinesiology and nutrition0 -
By reading your statement above, I think you should start looking at the quality of the food you are eating and maybe add a few more calories to your eating plan. By adding cals I want you to add mostly veggies and fruit. Limit the meat intake and purchase the more lean meats. I do grass feed and free range chicken and deer. Depending on the time of the month your body could be retaining water so that is when you should drink at least your body weight in water ounces. And if you have weak joints maybe you should start out doing Eccentric workouts. Like assisted lunges using a counter top and a chair. Push-ups going down slow and popping back up.
Actually just go to Smarter Science of Slim web page and it will show you all the eccentric works outs. I hope this helps.0 -
Additionally start taking measurements. Your weight may go up and down, but your measurments will be a far better indicator of success!
I took measurements when I started. Lost a couple of inches around my abdomen but again, nothing at all in the past 2 weeks!0 -
Could your cycle be coming soon? That's usually when I have no losses measurement-wise..0
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2 weeks is not a plateau.0
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Without having more info to go on, it's going to be hard for people to give you advice BUT I don't think 2 weeks of no weight loss actually constitutes "hitting a plateau". I thought it was more like 2 months of no loss to be considered a plateau.
I don't really know what else to call it. It's just very frustrating that after only 2 weeks what I've been doing has suddenly stopped working
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there are lots of things to try, but each thing requires that you give it time because there will be an adjustment period.
1. its very possible that your body is just adjusting to the initial weight loss, catching up so to speak. If you've only stayed at the same weight for a few weeks, its not a true plateau. and, if the scale has moved AT ALL, up or down, its not a plateau. remember that this is supposed to be lifestyle change. As long as you are making healthy choices, you will eventually achieve your goal. Doing it the healthy way takes time and patience. The scale does not always move, but you have to believe you are making progress if you are making healthy choices.
if, however, you are convinced that #1 doesn't apply, you could try one or more of these options:
2. I do not recommend Insanity if you have extra weight on your frame. I did Insanity last summer and lost weight. But along the way, I ignored increasing knee soreness/pain and eventually had to stop working out after Insanity because of the severe knee tendonitis (I'm hoping there's not a longer term issue). Anyway, I had to stop working out, I got super discouraged, I developed bad eating habits again, and gained back the weight I lost from Insanity. There are better ways to jump start your body without putting that much stress on your knees. Try a 12 minute tabata or HIIT routine 2-3x per week (there are loads of them on youtube, or you could go to bodyrock.tv or get Craig Ballantyne's Home Workout Revolution). Or do a nice cardio routine like Focus T25 that is intense, but without the joint impact of Insanity.
3. For some folks, reducing/eliminating processed foods and sugars helps. There is a large benefit to your body if you eat mostly lean proteins, healthy fats and low glycemic indexed carbs (basically, most veggies, apples, berries, whole grains, sweet potatoes).
4. I'm not going to go into the science behind it here, and I strongly recommend reading Eat Stop Eat before doing this, but a weekly 24 hour fast can do wonders. Fasting for 24 hours requires a lot of water and a mindset of knowing that you can do it. If you can't convince yourself that you can go 24 hours without food, and fret about it during those 24 hours, its not going to be worth it and you probably won't be able to do it. Again, read the book first or at least read my blog about my experience with intermittent fasting (where I recommend that you read the book as well).0 -
If your TDEE is around 2150 and you subtract 20% for weight loss that's 1720 calories. You could easily increase your calories to that and should still lose weight, and that doesn't include any activity factor.0
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You're eating 1200 calories.. you also lost 10 lbs in a month. You most likely will no longer lose 10lbs a month but something lower..
You may also only lose inches too for awhile. While I agree with the others that 2 weeks is not a plateau, I definitely suspect your calorie intake has something to do with it. Either that or you are going to have your period soon.0 -
Also depends on how much you have to lose?
It's going to slow the closer you get to your goal,
Also, doing the same workout everyday - your body can get use to it. Insanity should help you out there though. I found when I was walking 3-5 times a week for 60+ minutues, I wasn't losing depite eating 1200-1400 cals a day, I swapped my walking for classes at the gym, and now I'm back to losing 0 -
If your TDEE is around 2150 and you subtract 20% for weight loss that's 1720 calories. You could easily increase your calories to that and should still lose weight, and that doesn't include any activity factor.
^^this +1
You're less than 20 lbs from your goal. The deficit you've selected is too high for you. Switch the settings on MFP to "lose 1# per week." You'll be happier and healthier if you do this.0 -
Without having more info to go on, it's going to be hard for people to give you advice BUT I don't think 2 weeks of no weight loss actually constitutes "hitting a plateau". I thought it was more like 2 months of no loss to be considered a plateau.
I don't really know what else to call it. It's just very frustrating that after only 2 weeks what I've been doing has suddenly stopped working
If you're frustrated after 2 weeks, you will need to learn patience. There is no quick fix. Most people would be thrilled with 10 lb in 4 weeks. His much do you have to lose?0 -
(1) You're not at a plateau like most people said, it's like a mini-stall
(2) If (big if because we can't see) you are tracking calories accurately it is likely due to water retention - time of the month, sodium, new work out regimen, etc.
(3) If you're "not comfortable" opening your diary I'm skeptical your calories are being tracked accurately, what are you afraid of? Other than constructive criticism...
(4) Changing your exercise won't "shock" your body into anything - if anything it could cause more water retention which isn't a bad thing but you may not see the scale move.
(5) Four weeks is not enough time for your metabolism to slow down so much that you're not losing at 1200 NET calories, nevermind the fewer than that you may be consuming because you're not always eating exercise calories. If you're eating that low of calories you will definitely lose weight. I'm not saying it's gonna be healthy weightloss, or that you won't lose your muscle along with fat
(6) If you insist on eating that little, make sure your lean protein intake is still high enough - I think the recommendation is 1 gm/lb of lean body mass (which is the non-fat % of your weight, or 100-body fat%).. A lot of your calories will be consumed by protein and you may or may not like that.0 -
The best way I have found to break a plateau is to go up on your calories. You say your eating, 1200 a day now, go up to 1600 for 2 days and back to 1200k. Then back to 1600 and then back to 1200. This tricks your body and the weight will start moving, I have a feeling though, you aren't eating enough to start with, If you eat 1200k and then burn 500k in exercise your only netting 700k calories a day. That is NOT enough food for a person to live on, much less lose any weight.
That's what I have found to be true. so give it a shot!!
Hmm, this sounds like it could work alright
As for the not eating enough, my post made it sound like I eat 1200 regardless of exercise. I do eat more after I incorporate a workout into the day, I just don't eat back everything that MFP tells me I can. Don't worry, I'm not starving myself! Thank you for your reply 0 -
I wouldn't even say you're at a stall yet. Body is adjusting. Whenever one goes on a calorie deficit, the body reacts by automatically lowering it's metabolism. So continue with exercise so it can adapt to regular calorie burn.
This is what I needed to hear I think. Thank you, I'll keep at it and see what happens 0 -
Add healthy fats (nuts, olive oil (not canola or vegetable)/coconut oil, avocado) and protein. Decrease your grain-based carbs and swap them out for vegetable based carbs with more fiber. Add in 1 more serving of protein, and start lifting some weights (light at first with good form, but then get heavier). Right now I'm eating 1290 cals/day (unadjusted for activity), and it's 45% fat, 30% protein, 25% carbs. ( Note, I don't count anything green, mushrooms, squash, onions, or cauliflower on my tracker- except peas due to the sugar - so I'm probably eating more than that, but the fiber vs. carb ratio makes these essentially "free" foods for me!)
It has really worked out for me - I was losing 1lb a month for the past 13 months with pretty good diet and 4x/week moderate workouts. Upped the intensity of the workouts in September and added in heavier weights (thru Crossfit), lost all the grain and most dairy in November, and increased my fat intake last month and now have been losing 1.5-2 lbs a month.
It's mentally hard to get over the "low fat = weight loss" mentality but I promise that if you eat GOOD fat (even from slightly less lean beef or fish) and a little more protein and cut out the granola/grains/sugar or at least reduce them, you will get moving again. Good luck!!0 -
I still think you are probably not eating enough. If you ask for advice, be prepared to give numbers and be completely honest about what you are doing.
For example, how much on average do you net per day and how many calories on average do you burn when you exercise? Age, weight, height? My apologies if you mentioned this before but I haven't seen it. It makes it extremely difficult to give good advice, you are having us guessing.0 -
I am pretty new here (this time), but I fell into the 1200 calorie trap when I first started. I lost 10 pounds about the same as you....first 2-3 weeks and then it just didn't seem to go anywhere. I upped my calories after reading to 1560 and changed my loss goal to 1 pound per week and I am losing again. I don't even work out so I can see how you could even eat more than that!0
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