Plateau Blues, How Can I Break 'Em?

MDF247
MDF247 Posts: 64 Member
in Health and Weight Loss
I've been at this weight loss business about 6 months and have stayed fairly on track with my goals, up until about a month ago. My loss was about 1.1 lb per week and then it just stopped.

I don't think I'm doing anything substantially different. I'm exercising a little bit more, and not being quite as disciplined with my food, but I still come in under my calorie goals regularly, and rarely go more than a small amount over. I would say the needle on the scale is stuck, but I know that's not true.

I don't know if I should dial back on calories, or what. I feel hungry a lot as it is, so that doesn't make much sense to me.

Any ideas how I can get moving again without starving? I have about 20-25 lbs to go until I hit "Normal" weight.
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Replies

  • Francl27
    Francl27 Posts: 26,371 Member
    Do you weigh all your food? If not, I'd start there.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    Job well done so far!

    This is what jumped out at me:
    don't think I'm doing anything substantially different. I'm exercising a little bit more, and not being quite as disciplined with my food, but I still come in under my calorie goals regularly, and rarely go more than a small amount over.

    You could either be retaining water from the increased exercise or miscalculating food intake and calories burned.
  • MDF247
    MDF247 Posts: 64 Member
    I don't weight food (and don't plan to), but I have been using the same type of estimating that worked before. On the exercise side, I'm using an app that estimates the calorie burn from my runs... again, the combination of methods I used to track was working fine and now has just stopped.

    I aim for a 500 calorie deficit per day, and on days that I burn 1000+ calories I am not able to eat back all those. I can see how I could end up with 500 calories worth of miscalculations sometimes, but it seems unlikely that I would all of a sudden be that far off every day, right?
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    I don't weight food (and don't plan to), but I have been using the same type of estimating that worked before. On the exercise side, I'm using an app that estimates the calorie burn from my runs... again, the combination of methods I used to track was working fine and now has just stopped.

    I aim for a 500 calorie deficit per day, and on days that I burn 1000+ calories I am not able to eat back all those. I can see how I could end up with 500 calories worth of miscalculations sometimes, but it seems unlikely that I would all of a sudden be that far off every day, right?
    How far and what intensity do you run to burn 1,000+ calories?

    You say you've never weighed food, but are doing the same things-have you added in any new foods that could be miscalculated?

    Maybe open your diary so that people might see something you are not aware of.
  • Vigilance88
    Vigilance88 Posts: 95 Member
    It could be that far off, since your guessing right now.

    The more you lose the more precise you will have to be.
  • kristenveganvixen
    kristenveganvixen Posts: 87 Member
    If you're exercising more you might be gaining muscle? Measure inch loss as well as weighing if you're doing a lot of exercise, it'll give you a more accurate picture.
  • Isadee
    Isadee Posts: 5 Member
    Do you weigh yourself on the Wii like we do??? Try changing the intensity level of your exercise. If you use a recumbent bike, go to level 5 and try to keep your rpm @ 58 or higher if you can. Also use heavier weights if you strength train. Building muscle replaces fat so even if the scale does not show a decrease, your clothes will fit better.:smile:
  • MissJay75
    MissJay75 Posts: 768 Member
    How are your macros? Are you getting plenty of protein and fiber? I know I have less issues with appetite when I get significant amounts of both in my diet.

    Also our bodies are weird. I know a month seems like a long time to not see progress on the scale, sometimes I go 2-3 weeks at the same weight, then lose 3-4 pounds in a few days when things 'catch up'. I would say , don't drop your calories yet but tighten up your logging a little. Also if you haven't reset your HRM or MPF numbers to reflect your new weight, that could be affecting things as well.

    If you haven't measured or taken pictures - START NOW! The scale may not be moving, but progress can still be occurring.
  • Fuzzipeg
    Fuzzipeg Posts: 2,301 Member
    Regrettably the closer you get to your ideal weight the less easy it is to loose. Some people consider weight that has been part of your life for over a year is also more stubborn to go. Due diligence. Don't cut corners. Never give up, take a break as you may have been doing, and then get back to it.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    If you're exercising more you might be gaining muscle? Measure inch loss as well as weighing if you're doing a lot of exercise, it'll give you a more accurate picture.
    Not at a calorie deficit.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    I don't weight food (and don't plan to), but I have been using the same type of estimating that worked before. On the exercise side, I'm using an app that estimates the calorie burn from my runs... again, the combination of methods I used to track was working fine and now has just stopped.

    I aim for a 500 calorie deficit per day, and on days that I burn 1000+ calories I am not able to eat back all those. I can see how I could end up with 500 calories worth of miscalculations sometimes, but it seems unlikely that I would all of a sudden be that far off every day, right?
    Something I forgot- have you adjusted your calories down for each 10 lost? Pretty important, so e our calorie needs decrease as we decrease.
  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    If you feel pretty confident in your calories (and you seem to have a good track record of figuring that out based on your losses), it's likely a water retention issue -- especially with the different exercise lately. Here are two good reads on water retention and how it can mask weight loss.

    I personally use a refeed day now to avoid the stalls, as suggested in the leangains article. And ever since I've implemented that, I haven't had any other stalls.

    http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html
    http://www.leangains.com/2010/01/how-to-deal-with-water-retention-part_28.html
  • elisa123gal
    elisa123gal Posts: 4,333 Member
    I always here this on the forums. Did you adjust your calories since you've lost weight? And make sure you're measuring and being accurate?


    You could also shake things up..and do that flex thing where you eat more for a few days and less for the next few days and average your calories out incase your body is just stalling because you're in a routine.

    Your body could just be adjusting and you may drop four pounds in a week here soon. I think a true plateau is six weeks or longer of not losing weight.

    as for my personal experience.. when i was on a plateau once.. I found going off my diet for a few days..then getting back to it is what made the scale move. If i recall..chicken and dumplings where involved.

    good luck.
  • MDF247
    MDF247 Posts: 64 Member
    I know I'm not gaining much, if any muscle. Between the calorie deficit and running, I am firming up (yay!), but shrinking (boo!).

    I do periodically adjust my calorie goals downward as I lose. I've also adjusted for the fact that I burn less from exercise as I'm losing.

    My clothes seem to have continued to get looser, so maybe I'm just in a re-shaping period. I dunno.

    I have had a couple 2-3 week periods where loss pretty much stopped, and then dropped a few lbs all of a sudden, like some have suggested. I guess I'll just be patient and tighten up my logging a little and see what happens in another week or two.

    LOL, I ran for two and a half hours today and lost 5 lbs of water, does that count? I'm pretty sure I've got most of it back in me by now though...
  • MDF247
    MDF247 Posts: 64 Member
    If i recall..chicken and dumplings where involved.

    I can totally do this. :smile:
  • codycsweet
    codycsweet Posts: 1,019 Member
    The first plateau I had after 4 months at this was the point when I started weighing my food. It was on eye opener. The second time I plateaued for 2 1/2 months and it was after looking at my food and exercise lbs that I came to the conclusion that I was eating more than I thought. When I eat at work I'm not able to weigh it out.
    From my experience if ur not losing weight ur not at a deficient.

    Do u at least measure out ur portions?

    Also I know it sounds crazy but if ur hungry all the time maybe you need to up ur calories although I don't know what ur at now

    I gain steadily on 1750-1900 calories with an occasional indulgence day.

    Good luck to you and your journey.
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  • austepants
    austepants Posts: 356 Member
    I agree with all the above advice. Buy a food scale and use it, adjust your calories in your goal settings and I would invest in a HRM to know how many calories you are burning when working out. <-- way more accurate than MFP or guessing.
  • Francl27
    Francl27 Posts: 26,371 Member
    Well you don't have to use a scale if you don't want to, but you're probably eating more than you think.

    So decrease your portions and/or skip a snack.
  • meb74
    meb74 Posts: 18
    I was told by a fitness instructor that when you hit a plateau, it's your bodies way of catching up to all the weight that you have lost. Another thing I was told is that a plateau is when you have lost only 1/2 pound or less each week for 1 month. If you are losing more than that a week, than you are not in a plateau. Personally, if you are still losing inches, I would be happy with that. Good Luck! One more thing, I notice if I eat protein at each meal and snack, it keeps me full longer. I'm not talking about a lot of protein. I usually eat a lite string cheese or 1-2 Tbsp of peanut butter.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    LOL, I ran for two and a half hours today and lost 5 lbs of water, does that count? I'm pretty sure I've got most of it back in me by now though...
    You ran long distance and lost 5 pounds of water? Sheesh, when I pick up the intensity and distance of my running, I tend to hold water for a bit.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    Plateaus don't exist.

    Welcome to maintenance. Eat less, workout more or increase the intensity, or some combination of both.

    Good luck.
    You said it! I find maintenance more difficult than trying to shed pounds.
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  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Plateaus don't exist.

    Welcome to maintenance. Eat less, workout more or increase the intensity, or some combination of both.

    Good luck.
    You said it! I find maintenance more difficult than trying to shed pounds.

    x2

    ETA: you are probably eating more than you think btw...
    http://www.myfitnesspal.com/topics/show/1270280-food-weighing-scale-miracles?page=1#posts-19769726

    Another thing I was told is that a plateau is when you have lost only 1/2 pound or less each week for 1 month
    Find a new instructor...1/2lb a week is 2lbs a month...that's what I am losing...and have been for the last 2 months...how is that a plateau?
  • MDF247
    MDF247 Posts: 64 Member
    While plateaus do not exist, a "plateau" is not losing any weight over some period of time.

    This is not a dig, I appreciate your input. I AM, however, highly amused at your definition of something that doesn't exist.

    I agree, "equilibrium" is a better term.
  • MDF247
    MDF247 Posts: 64 Member
    LOL, I ran for two and a half hours today and lost 5 lbs of water, does that count? I'm pretty sure I've got most of it back in me by now though...
    You ran long distance and lost 5 pounds of water?

    Yeah, and that was at 65 degrees with 20-25 mph steady wind. I'm actually a bit scared to see what happens when the temps really start climbing. I expect I'll have to run at night once they get above 75 regularly, I can only carry so much water.
  • MDF247
    MDF247 Posts: 64 Member
    ...but you're probably eating more than you think.

    So decrease your portions and/or skip a snack.

    The more I think about it, the more I am sure this is it. Smaller portion/less snacks was my recipe all along, and I think I've been getting more generous with my portions at least.

    *Sigh* Sometimes I just feel like throwing in the towel and eating like a beast... MUST RESIST.
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  • wannakimmy
    wannakimmy Posts: 488 Member
    The more I think about it, the more I am sure this is it. Smaller portion/less snacks was my recipe all along, and I think I've been getting more generous with my portions at least.

    *Sigh* Sometimes I just feel like throwing in the towel and eating like a beast... MUST RESIST.
    [/quote]

    Don't give up :) You can do this! Keep trying different small changes until you find something that will get you back on the losing track. Good luck!
  • Francl27
    Francl27 Posts: 26,371 Member
    ...but you're probably eating more than you think.

    So decrease your portions and/or skip a snack.

    The more I think about it, the more I am sure this is it. Smaller portion/less snacks was my recipe all along, and I think I've been getting more generous with my portions at least.

    *Sigh* Sometimes I just feel like throwing in the towel and eating like a beast... MUST RESIST.

    We've all been there!

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