Plateau Frustration

Amers85
Amers85 Posts: 31 Member
edited September 27 in Health and Weight Loss
I really am getting frustrated and need some ideas. I have been bouncing between 144 and 145 for what feels like weeks. I will admit I weigh in daily but Monday's are my official weigh in day. I just weigh in every day to keep myself focused on my ultimate goal. My husband comes home next month and I would like to at least be close to my goal but I am still about 14lbs away because I can't get over this hump. My body fat percentage is 23.7% and I realize I am relatively close to my goal so my body may be slowing the weight loss too.
I have lost 100lbs over the past 3 years (and had a baby in that time too) so I know I have the determination and will power to get over this. I am just frustrated because I really want to be at my goal by the time my husband gets home and now we are getting close to him coming home and I am not very close to my goal.
Any advice tips etc? I have my diary unlocked so feel free to take a look.
Thanks so much!
Amy

Replies

  • staciekins
    staciekins Posts: 453 Member
    What kind of exercise do you do? Are you doing any strength training? It's imperative. Also, try switching up your exercise routine. Your body adapts to doing the same old routine.
  • Amers85
    Amers85 Posts: 31 Member
    What kind of exercise do you do? Are you doing any strength training? It's imperative. Also, try switching up your exercise routine. Your body adapts to doing the same old routine.
    I meet with a trainer once a week and do weight training. Then I incorporate bits of what she shows me throughout the week. I am also doing Ripped in 30. Otherwise I do lots of cardio. The weights are kind of intimidating to me without someone showing me what to do should be adding even more?
  • SeasideOasis
    SeasideOasis Posts: 1,057 Member
    If you havent, add in weighs/strength training. This will help boost your metabolism and burn more calories through out the day. Also, have you tried eating more calories? My friends that hit major plateaus have added just 200-ish calories to their daily amounts and have had great results.
  • Holton
    Holton Posts: 1,018
    Zig zag your calories and mix up your exercise routines. By zig zagging calories, I mean vary your calorie amounts day to day between a low of 1200 and a high of 1600 calories. I know it doesn't sound right that by eating more you will lose, but it worked for me 2x when I plateaued in my weight loss journey. Plus if you keep doing the same exercise routine, it is time to add something new. Good luck to you. You sound like you are committed, so that is half the battle. THis plateau WILL break!
  • juliapurpletoes
    juliapurpletoes Posts: 951 Member
    I am in your same boat - I have just about 10 to lose and just a few body fat percentages to go. I think the most important thing to know is that it is all about muscle work now.......get them as strong as possible and let them burn off the last few bits of fat. It will be slow going unfortunately because it is just how the body works :sad:

    That said, I took a peek at your diaries for 4 or 5 days realy quick and what I see is quite a few entries that are processed foods. Things like chips and such are really high in sodium and don't have alot of good nutrition.

    So, I am no expert, but what I've gathered from those on this site who are, it to really clean up your foods - be squeaky clean.....fresh veggies, fruits, lean meats or whatever protein sources you like. As well as the healthy fats in avocados, nuts, etc. Do have treats but make them as best as possible - organic chocolate, etc.

    Be sure to eat back ALL your exercise calories and do not create too much of a deficit....I don't know what your set at but at this point 1/2 pound a week is about all that is realistic for healthful loss......:cry: I know you want it faster, i do too!

    So hang in there- I KNOW your husband will adore your figure, let him help you lose the rest (wink-wink) :blushing:

    Best of luck!
  • catniss
    catniss Posts: 326 Member
    amazingly enough, something that just broke my plateau was to increase my water intake--up to over 10 glasses a day!! I also really switched up my exercises. good luck and don't give up!!!
  • FinalOutrage
    FinalOutrage Posts: 77
    Increase water intake, do strength training 3x a week and interval training on your off days. Also increase your protein intake, especially on days that you do strength training. And stay away from that junk food as well and implement more healthier and filling snack options like flavored rice cakes for example.

    To keep your metabolism at its peak, eat small 300-400 calorie meals 4-5 times a day maybe every 3 hours.
  • ChancyW
    ChancyW Posts: 437 Member
    I agree with the previous commenter about zig zagging calories as well as carbs. Have higher and lower days.

    Something that really helps me is diet. If I am focused on eating clean, my results will reflect it.

    Weight training is especially important. I also try to workout twice a day to keep my metablism revving high as well as setting a timer to make sure I eat at least every 3 hours.

    Congrats on having lost so much weight! You hand I have lost about the same amount.

    Diet (for me) was a huge key to getting over my plateau.

    Hope this helps!
  • staciekins
    staciekins Posts: 453 Member
    What kind of exercise do you do? Are you doing any strength training? It's imperative. Also, try switching up your exercise routine. Your body adapts to doing the same old routine.
    I meet with a trainer once a week and do weight training. Then I incorporate bits of what she shows me throughout the week. I am also doing Ripped in 30. Otherwise I do lots of cardio. The weights are kind of intimidating to me without someone showing me what to do should be adding even more?

    Well, that is a start. Don't be intimidated by weights. When using free weights, a 10 lb dumb bell is all you really need. Check out this site. Maybe it will help: http://www.fitnessmagazine.com/workout/gear/equipment/the-5-best-machines-for-women/
  • JillyCornwall
    JillyCornwall Posts: 376 Member
    Hi, you have done amazingly well...congratulations...you know I don't think your diet is a problem...you are eating well...I think that as you are keeping your calories up & your protein up that you are converting fat to lean muscle.......so weight loss on the scales will be being masked by this...you will lose in time, but 1/2lb a week is probably the most you can expect..so just keep working on the fitness..good luck
  • Amers85
    Amers85 Posts: 31 Member
    Thank you all for your input! I start training for a Triathlon tomorrow and will also incorporate more strength training when I get to the gym tomorrow. A note on the clean eating...I am working on it. It may not look like it but if you look through the first few weeks of my diary it is much "dirtier" than it is now. I have also recently adjusted my calories/fat/protein combination. Again thank you all for the input if you have any more advice I would gladly like to hear it. This is such a challenging journey and learning process but I am determined not to fail! Thanks again.
  • FinalOutrage
    FinalOutrage Posts: 77
    Thank you all for your input! I start training for a Triathlon tomorrow and will also incorporate more strength training when I get to the gym tomorrow. A note on the clean eating...I am working on it. It may not look like it but if you look through the first few weeks of my diary it is much "dirtier" than it is now. I have also recently adjusted my calories/fat/protein combination. Again thank you all for the input if you have any more advice I would gladly like to hear it. This is such a challenging journey and learning process but I am determined not to fail! Thanks again.
    Great! Make sure to keep us updated in the next two weeks with your progress.
  • Amers85
    Amers85 Posts: 31 Member
    Thank you all for your input! I start training for a Triathlon tomorrow and will also incorporate more strength training when I get to the gym tomorrow. A note on the clean eating...I am working on it. It may not look like it but if you look through the first few weeks of my diary it is much "dirtier" than it is now. I have also recently adjusted my calories/fat/protein combination. Again thank you all for the input if you have any more advice I would gladly like to hear it. This is such a challenging journey and learning process but I am determined not to fail! Thanks again.
    Great! Make sure to keep us updated in the next two weeks with your progress.
    I will be sure to do that.
  • jcl1981
    jcl1981 Posts: 60 Member
    its hard to not focus on the scale but it really isnt important. You have to look at healthy eating as a lifestyle not as a reachable goal. I know goals are important but overall you are doing a great thing for your long term health by eating right. I have to agree that increasing protein and adding strength training will eventually break the slow down of weight loss, but you may only lose inches at first and must be prepared for no weight loss. I was in the same place and had to change my routine dramatically including increasing calories an protien. It worked eventually but it took almost 4 weeks. Sometimes your body rebels and does what it wants. Dont lose hope, you have done great and are nourishing your body for the long haul which is more important anyway.
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