Stuck in Rut

paullie_t
paullie_t Posts: 23 Member
edited September 23 in Motivation and Support
Help!

I've basically been at 210 since October. Granted, this has been the worst part of the year to diet with Thanksgiving and Christmas. I am currently at my lowest weight since 2004 at 209.2, but I am short at a height of 5'6". This morning on the Homedics scale, my body fat % was 37.8. I realize that these numbers are not super accurate, but it hasn't changed a whole lot since I began losing weight in February of last year.

My plateau has been going on for 3 months now and I wouldn't say I've been neglecting my cardio work. I still go to the gym 4-5 days a week. Each session is 45 minutes long with my heart rate monitor giving me progress of upwards of 700 calories burned per session. Basically, I feel like I am doing Interval Training on the elliptical for 35 or more minutes of my 45 minute sessions. Could that be my problem?

I have read a lot about HIIT cardio and the sessions are only about 20 minutes long, but I feel like I wouldn't burn enough calories in 20 minutes to get what I need from them.

Any ideas for support or motivation to break through this plateau and hit 50 pounds of weight loss by February 2nd, 2011?

Replies

  • piccolarj
    piccolarj Posts: 488 Member
    I'm no expert but it sounds like maybe you need to mix things up a bit in the gym. Sometimes your body will get used to doing the same workout over and over and not respond to it like it used to. Also have you adjusted your caloric intake since you've lost almost 50 lbs?
  • cranberrycat
    cranberrycat Posts: 233 Member
    I think you are doing fine working out. How is your food journaling coming along? Are you journaling EVERYTHING? I don't want to make assumptions about you (since I don't know you), but if we don't journal EVERYTHING that we put in our mouths, then there can potentially be a LOT of calories that we overlook.

    Kind of like when I go shopping at Walmart. I go in and fill my cart with a bunch of stuff that is on sale. I have no idea how much I really spend until I get to the checkout line. I am almost always surprised at the total.

    Same thing with journaling food. If we overlook the little bites of this and nibbles of that, we may be significantly increasing our calorie total without realizing it. Just because its "on sale" doesn't mean its free.

    About your exercise, I don't know how others feel about HIIT, but I really feel that you need to do continuous exercise for at least 1/2 hour per day. HIIT is nice for those small bursts of strenuous activity, as long as you continue to move for the balance of time. Try building in some strength training to your workouts, too. Aerobic activity will burn calories, but strength training will build muscle and will help you to increase your overall calorie burn.
  • paullie_t
    paullie_t Posts: 23 Member
    I am pretty good about putting everything in my journal. I never weigh my food exactly but after a year of watching what goes onto my plate, I would say I am pretty accurate.

    My worst food to journal is peanuts. I am allergic to tree nuts, so I can't eat almonds, pecans, walnuts, etc and the only snack type nut I can eat are peanuts. So I probably eat too many of those, but I even journal the bad foods I eat when I do eat them.

    At work, I've found the best way to avoid stress eating/drinking is to not have cash. When I have cash and am stressed, I'll buy a Dr. Pepper. I have gotten better about it since February, but its still a challenge.

    Adding strength training is something I am looking to add this week, just need to find the right path to follow.

    Thanks for the input so far.
  • cranberrycat
    cranberrycat Posts: 233 Member
    You're welcome!

    Watch those peanuts, nuts are good for you but a small amount goes a very long way.
  • paullie_t
    paullie_t Posts: 23 Member
    yes, they are so delicious though.
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