Plateaued!

jmawds3
jmawds3 Posts: 18 Member
edited November 8 in Motivation and Support
Hi everyone! I'm back on MFP after a few months of eating whatever I wanted, whenever I wanted. I have previously used Weight Watchers and My Fitness Pal to lose 30 lbs, so I know I can get back in the swing of things. However, I'm plateaued in the 170s. I've fluctuated from 171 to 179 for the past year or so and I just can't seem to get over the hump! Looking for some other people who are in a similar position and trying to break their plateau. It can be really discouraging and I don't want to lose track this time. :)

Replies

  • TheVirgoddess
    TheVirgoddess Posts: 4,535 Member
    jmawds3 wrote: »
    Hi everyone! I'm back on MFP after a few months of eating whatever I wanted, whenever I wanted. I have previously used Weight Watchers and My Fitness Pal to lose 30 lbs, so I know I can get back in the swing of things. However, I'm plateaued in the 170s. I've fluctuated from 171 to 179 for the past year or so and I just can't seem to get over the hump! Looking for some other people who are in a similar position and trying to break their plateau. It can be really discouraging and I don't want to lose track this time. :)

    You're eating whatever you want, whenever you want. If you want to lose weight, you need to rein all that business in and start seriously paying attention to your intake. I'm not even sure I'd call that a plateau, though I suppose technically it is.

    1. Get a food scale.
    2. Weigh and measure your food.
    3. Log it.
    4. Aim to come in at the numbers MFP gives you once you input your goals - your protein, fat and carb goals (make sure those goals are realistic and honest).

    If you want to see results, you need to get serious.
  • jmawds3
    jmawds3 Posts: 18 Member
    edited December 2014
    Hi Virgoddess!
    Sorry if I didn't make it clear: for the past few months I was doing whatever I wanted; earlier this year (spring/summer) and now (past 3-4 weeks), I have been logging, exercising, and eating well. However, I am still stuck! I know all bodies go through their plateaus, so I'm just looking for a little camaraderie and help. It's hard to stay motivated when the scale isn't changing, even when you're trying!
  • TheVirgoddess
    TheVirgoddess Posts: 4,535 Member
    Can you open your diary?
  • jmawds3
    jmawds3 Posts: 18 Member
    TheVirgoddess wrote: »
    Can you open your diary?
    Just did! I've only got about a week's worth of logging because I was previously using another app. Hopefully that will give you a good enough idea.
    Thanks for the help!
  • TheVirgoddess
    TheVirgoddess Posts: 4,535 Member
    Okay, thanks.

    Are you using an actual scale and weighing your food?

    What's your goal weight and how tall are you?

    What do you use to track your exercise?

    The things in your diary like banana muffin - are those homemade things you entered on your own? Or things you used from the database?
  • jmawds3
    jmawds3 Posts: 18 Member
    1. Yes to the scale. I've been super careful as of late, given my problem.
    2. I'm hoping to get down to 150/140, I'm 5'6''
    3. I use my polar ft4 heart rate monitor for tracking when I can. My iphone also syncs my steps.
    4. Some of the "generic" items are from the database because they were from a restaurant or I didn't have the info. Anything with the store label/product name, or fruits and veggies, I double checked the info with the label.
  • TheVirgoddess
    TheVirgoddess Posts: 4,535 Member
    I think you can tighten #1 a bit. Like you logged 1.5 cups of Cheerios, and a medium banana - those things aren't as accurate as they could be. If something can be weighed, weigh it. If you have to guess, guess higher than you think it is. All those little calories add up quickly.

    You're also over on sodium every day. While this isn't a huge deal (IMO), it can cause water retention, which can be frustrating if you're having trouble staying motivated. Make sure you drink lots and lots of water to balance it out.

    My only other suggestion would be to change up your exercise routine for a bit.

    I hope this helps! Remember, weight loss isn't linear and don't give up on yourself :)
  • jmawds3
    jmawds3 Posts: 18 Member
    Thank you so much for all of this! You really took time to look into this and I sincerely appreciate it :) I like when the internet connects you with nice people.

    Using the scale more is a good idea. I usually only weigh items that I can't measure (meat, veg, fruits, etc). So I can start weighing more things.

    I was also looking at the sodium thing today! I don't use very much salt in my food, so I was surprised how quickly a little adds up. Plus, I've had Chinese food multiple times this week, which I know is a sodium killer. Water it is!

    I might try adding in some more strength training. I've been doing body weight exercises with the cardio, but it may be time to step it up.

    This is super helpful! It's always nice to get an outsiders perspective because it can be hard to see the issues yourself. I will try and keep my head up and hopefully the weight will come off with time!
  • TheVirgoddess
    TheVirgoddess Posts: 4,535 Member
    No problem - I really hope you see that scale move soon!
  • jmawds3
    jmawds3 Posts: 18 Member
    edited December 2014
    Hi Virgoddess!
    Just a quick update: I was weighing my cereal, milk, and banana to try to be more accurate with measuring. As I was pouring my cereal, the weight didn't seem to be corresponding to the volume: the box said 32 grams = 3/4 of a cup, but 32g looked more like 1/2 a cup or less. When I weighed out all the cereal I wanted (84g) I measured it in cups and got only 1 1/2 cups, which according to the box would be 64g! That's a 75 calorie difference, just because I used two different measuring methods! While it doesn't seem like a lot, if I'm doing that with most of my foods, that's going to make a big difference.
    I always just trusted labels, but now I know I need to be more careful!
  • TheVirgoddess
    TheVirgoddess Posts: 4,535 Member
    jmawds3 wrote: »
    Hi Virgoddess!
    Just a quick update: I was weighing my cereal, milk, and banana to try to be more accurate with measuring. As I was pouring my cereal, the weight didn't seem to be corresponding to the volume: the box said 32 grams = 3/4 of a cup, but 32g looked more like 1/2 a cup or less. When I weighed out all the cereal I wanted (84g) I measured it in cups and got only 1 1/2 cups, which according to the box would be 64g! That's a 75 calorie difference, just because I used two different measuring methods! While it doesn't seem like a lot, if I'm doing that with most of my foods, that's going to make a big difference.
    I always just trusted labels, but now I know I need to be more careful!

    Good for you!! And you're right, it doesn't seem like a lot, but it adds up super quick.
  • Misterfish96
    Misterfish96 Posts: 26 Member
    Plateaus suck but they are part of the process. Keep your eyes on the horizon and just keep going. They are just bumps in the road. We all get them and get over them. You will too.
  • zcb94
    zcb94 Posts: 3,678 Member
    Misterfish96 wrote: »
    Plateaus suck but they are part of the process. Keep your eyes on the horizon and just keep going. They are just bumps in the road. We all get them and get over them. You will too.
    ^this! Been there, done that, twice. Trust me, you'll break out of it (and either gain a tad and lose it soon like my acquaintance did or lose a ton like I did). Hang in there, and just focus on the joy of the journey! :flowerforyou:

  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    You're eating more than you think. You have a lot of generic items in your diary (these should be avoided). Picking the smallest amount of calories is doing you no favors. You ate half of a potsticker?? Beer battered onions are anywhere from 190 -410 you have 95, where I would have chosen 200 to be safe.
    I would tighten up my logging.
  • jmawds3
    jmawds3 Posts: 18 Member
    Liftng4Lis wrote: »
    You're eating more than you think. You have a lot of generic items in your diary (these should be avoided). Picking the smallest amount of calories is doing you no favors. You ate half of a potsticker?? Beer battered onions are anywhere from 190 -410 you have 95, where I would have chosen 200 to be safe.
    I would tighten up my logging.

    Hahahah surprisingly I did eat only a bite potsticker! I always overestimate on my splurges, like the onions, which were onion straws (paper thin) and I only had 4. Even when I have a bite, I try to log it.But thank you for your time on going through my log, I appreciate it :)

    I totally agree with you though and have been tightening up where I can (measuring more). I also usually check out 3 or 4 different options per food on MFP and pick the highest calorie one, figuring it's the most accurate. Sometimes I'll even google to double check, but I just don't have the patience to check every single label of everything I eat. I put a little trust in MFP.

    Eating out is always tough to log and this is when I usually choose "generic." Do you have any other suggestions for logging out? I know the answer is "don't eat out!" but it's a part of my social life I'm not ready to completely forgo. I try and get salads, but every now and again I splurge.
  • jmawds3
    jmawds3 Posts: 18 Member
    zcb94 wrote: »
    Misterfish96 wrote: »
    Plateaus suck but they are part of the process. Keep your eyes on the horizon and just keep going. They are just bumps in the road. We all get them and get over them. You will too.
    ^this! Been there, done that, twice. Trust me, you'll break out of it (and either gain a tad and lose it soon like my acquaintance did or lose a ton like I did). Hang in there, and just focus on the joy of the journey! :flowerforyou:

    Thanks!! You're right, it's the journey, not the destination.

    Thank you all for your input. I'm measuring more, working out 5-6 days a week, and chugging water like it's my job! Hopefully that will make a difference.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    A plateau in weight loss is 6 weeks or more of no weight movement while being CONSISTENT on calorie deficit and/or exercise. If one "breaks" away from the consistency, it's NOT a plateau.
    One can STALL in weight loss, but 90% of the time for the general population, it has much more to do with inconsistency and inaccuracy of intake and output.
    If the approach is lacksidaisical, then expectation of the results should be the same. "Kinda" doing it, isn't he same as doin' it.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • chiilipepper
    chiilipepper Posts: 17 Member
    Losing weight its not a momentary thing....I hear so many people lose weight and then gain all back and more. The key is to be consistent and creating a good eating habit. You will see results by really paying attention to your food intake, restricting your sweets and other bad carbs. Get you a food scale in Target...I think they are like $20 and weight all your food...its not a hassle trust me. Also, make sure you plan your meals and prep. Never leave your house with a lunch bag and make sure you eat every 3 hrs and drink lots of water.
  • erindunphy
    erindunphy Posts: 46 Member
    I started working on losing weight on November 3rd, and initially I was losing weight pretty steadily. I reached 20 pounds lost on December 8th and was thrilled but since then it's gone back up 2-3 pounds and has stayed there for the last week or so. It's pretty discouraging but reading threads like this really helps! In the past this would be the point where I would let in all sorts of negative thoughts until I give up. But that's not happening this time! jmawds3 we've got this ;)
  • twinteensmom
    twinteensmom Posts: 371 Member
    I am in the same boat and I have been feeling very down lately about it. However, if I am absolutely honest about it with myself, I have to admit that there are too many days I haven't logged everything or even, not at all. Or my exercise isn't what it should be. I have no one but to blame for my stall but myself and I damn well know it! Add me, if you would like and we can do this together.
  • ddmusica
    ddmusica Posts: 50 Member
    I began my weight loss journey September 1, 2014. I have had NO pasta, bread, desserts, chips, soda- eating basically eggs, oatmeal, salmon, beans, chicken, kale.... Those kinds of things. I have lost 24 lbs ( starting weight: 173). Wearing size 6/8. I would like to get down to 140... only 9 more lbs to go!! I also exercise 6 days a week for at least an hour.
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