hit my first plateau - should I zig-zag?

ewegner
ewegner Posts: 48 Member
edited September 27 in Health and Weight Loss
Ok people - I've read TONS of posts about this zig-zagging business and want to know how legit it is! I finally hit a plateau and am thinking about trying something different but want honest numbers and examples of how people have found this to be successful.

I started @ 205lbs in January 2011. Since then, I've lost 35 lbs and have actually lost weight EVERY SINGLE WEEK - even if it was 0.4lbs. Up until last Wednesday - 5/4/11 - it was my first weigh-in that I did not lose and it was devistating! I have read up on this 7-day caloric intake calculator and went to the website, inputted my numbers and they are similar to the MFP numbers I am currently using - making sense to "zig-zag" if you will.. However, the thought of this NOT working and me eating more than I have to and then GAINING scares me to death. I would find that far more difficult mentally to deal with than not losing at all. I am finally out of the 170s, but barely- but I'm sure alot of you know what an accomplishment it is to get out of one decade and into the next. I told myself that if I weigh-in tomorrow and I do NOT lose again for 2 weeks in a row, I will try this, but want to hear some more people who have and experienced success.

I am hoping to the lose the last 20 pounds by July or August of this year. I want to be a healthy starting weight before my husband and I try to get pregnant again. Which is why every week counts for me and I know from previous weight loss experiences that a plateau can last for quite some time. So, any helpful info would be great - I am so appreciative of this website and the members who are so inspiring and offer advice when I need it the most.

Thanks!
Liz

Replies

  • BECav0602
    BECav0602 Posts: 200 Member
    bump! I am actually trying the zig zag method this week but would love to hear some success stories. I will let you know how it turns out for me although I havent been feeling well so haven't worked out a lot this week yet. I am just trying to stay within my calories.
  • TJtastic
    TJtastic Posts: 97 Member
    Interested in the responses on this since the same thing happened to me. 05/04/11 was the first weigh in day I hadn't lost anything either. :(
  • funfitfoodie
    funfitfoodie Posts: 630 Member
    I don't zig zag but I have a free day on Sundays. The very most I'd lost in a week before my plateau was like 0.5lbs and in the last 2 weeks I've lost 1.5lbs and the only thing I've changed was the addition of a free day.
  • BastaConLaPasta
    BastaConLaPasta Posts: 76
    I'm just marking my place here .. interested to hear what others say. For what it's worth, I find that having a few days of total leniency have no ill effects on my weight at all, as long as I revert to my normal controlled intake afterwards.
  • rosy_rsls
    rosy_rsls Posts: 114 Member
    I'm just marking my place here .. interested to hear what others say. For what it's worth, I find that having a few days of total leniency have no ill effects on my weight at all, as long as I revert to my normal controlled intake afterwards.

    I do this as well. Sundays is my free day. and every other week i take saturday and sunday. has worked well for me =]
  • bambis
    bambis Posts: 75 Member
    Bump!
  • alvin_grung
    alvin_grung Posts: 25 Member
    I find that consistent loss depends on the regularity of my exercise and beating my caloric intake goal by 100 - 200 calories. If I do even 1/2 hour on the bike 4 times a week and stay under my calories I lose 2 - 3 lbs. If I have a few days at and a few days over my goal and don't exercise more than once or twice in the week, I stay the same or gain.

    Now that's me. My question is, are you just as rigorous now as you were in Jan. - Mar.? I know after I got back from a month on holiday in March, I found it hard to regain the discipline and I have not yet got down to the "fighting trim" (LOL) I achieved just before I left.

    I ask, because I noticed we were both "New Year Dieters" and I am finding the new lifestyle harder to maintain now that life is busier with more social activities, weekends away, barbeques, etc., now that the drab winter months are over when it was easy to focus on all this.
  • robertf57
    robertf57 Posts: 560 Member
    I wouldn't call 1 week without weight loss a plateau at all! Your weight can vary +/- up to 5 lbs and have nothing to do with fat loss. Since you have been very successful, I would just continue on. No need to fix something that isn't broken!
  • javarushed
    javarushed Posts: 218 Member
    I had a 6 week plateau at 209 lbs and I didn't technically zig zag, but the principles still apply. I ate out a lot for 3 days with a 1000 calorie or so increase over maintenance and then continued my diet like nothing happened. I ended up weighing 201 lbs 7-10 days later. After this happened I researched zig zagging and I believe it does work.

    This is the topic I read about zig zagging.
    TOPIC: How to zig zag cals properly/caloric cycling properly by Newfiedan
    http://www.myfitnesspal.com/topics/show/212510-how-to-zig-zag-cals- properly-caloric-cycling-properly

    My reference: MFP says for a 1lb a week loss I should set my calories to 2050. So that would be 2550 for maintenance, 2050 loss and 1750 max. For these numbers to be achieved I should eat back my calories burned except on the 1750 max stage where I eat everything back except the last 300 calories. Days 1&2 1750 (Eat back all calories except 300) Day 3 2550 (work out hard, eat all calories back)(3 day calorie average totals out to be 2017 calories a day)
  • ewegner
    ewegner Posts: 48 Member
    in response to Alvin- "Now that's me. My question is, are you just as rigorous now as you were in Jan. - Mar.? I know after I got back from a month on holiday in March, I found it hard to regain the discipline and I have not yet got down to the "fighting trim" (LOL) I achieved just before I left. "

    I am doing just as much exercise, if not a little more as the past few months.I figured I needed to step-up and/or do something slightly different because I just finished a 9 week program. Luckily, I feel like I'm so used to this lifestyle now that the food part is easy. I'm starting to wonder now if I'm stuck with my food choices and my body has gotten used to the same kinds of snacks and dinners. I know what to eat, but maybe I don't have enough of a variety which is why I'm contemplating the zig-zagging
  • cacrat
    cacrat Posts: 336 Member
    Since I don't know what zigzag is, I can't tell you if it'll work. I'd say your body is probably trying to fight back against your diet, clearly. You could try the free day, or even better a "free" week. Just eat at maintenance for a week or two, build your hormones back up, and rock your diet again after that.
  • ewegner
    ewegner Posts: 48 Member
    I wouldn't call 1 week without weight loss a plateau at all! Your weight can vary +/- up to 5 lbs and have nothing to do with fat loss. Since you have been very successful, I would just continue on. No need to fix something that isn't broken!

    Totally agree with the fact that I haven't lost for just one week - not necessarily a plateau, but hard to think it's not going to be the start of one since I've lost every week since now! I guess i'm just getting prepared to try something different in case my usual routine doesn't continue to show results. I am currently 2 lbs down from last, but I don't feel as confident in my loss as I usually do - and I think it's because my body is different and not responding like it was for the last 4 months. I plan on waiting to see if my weight loss continues weekly, and if not, then try zig-zagging or something else.
  • ewegner
    ewegner Posts: 48 Member
    Ok - for those who say they have a "free day" - are we talking we eat whatever we want without counting anything?! I would think even when zig-zagging (eating your usual fat-loss level of calories, then taking 2 days where you eat above that number to "confuse" your metabolism) I would be watching my fat, sodium, and carb intake and just increase my number of calories. I would think even with "cheat" days where you eat anything, it wouldn't be beneficial to eat higher fat foods. I guess I'm just asking, because usually people who have free days eat ice cream, candy, pizza, etc. - not all at once, but you know what I mean.
  • Marjorielk
    Marjorielk Posts: 202 Member
    Just wondering what you mean by a 'free day' ? Do you eat anything you want ? or are there some limits ? Or do you just not
    count, but try to stay reasonable ?
  • cacrat
    cacrat Posts: 336 Member
    My refeeds are only with carbs, my fat intake stays the same.
  • cacrat
    cacrat Posts: 336 Member
    PS, eating over your maintenance calories will cause weight gain.
This discussion has been closed.

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