How to break a plateau
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Since March it's been less than half a pound a week... Definitely can do much better than that!Capt_Apollo wrote: »you didn't plateau. your weight loss slowed down to normal.
it's still not a plateau. a weight loss plateau is when your weight loss is stagnant. you are losing weight!!!
i understand you want to lose at the pace you were the first few months, but you can't. the initial weight loss was a combination of water weight and a general shock to your system. it's completely normal, but it does taper off.
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The Haribo Sugar Free Gummy Bear Cleanse is awesome!0
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Hi again everyone!
I started this healthy lifestyle journey on January 13th... within two months I was down 18+lbs... It's almost been two more months now, and I'm only down 21lbs... I'm starting to lose motivation because I feel like I'm not seeing anything happen anymore. My clothes all got too big and I had to buy new, they all still fit perfect (for those who want to comment on the fact that it's not all about numbers lol)
I'm interested in finding something I can do that will give me a little boost. No, I'm not a quick fix kind of girl and don't need lectures on that... But if I could just see a few pounds drop in a quick fix fashion it will give me the motivation I need to keep going hard
... Tomorrow I am going to start the 8:16 intermittent fasting and see if that helps. I am going to stick with my curent calorie goal for that which is 1230 (most days more like 1100-12)... I have young kids, and a back injury, so as much as I want to do more exercising, I do all that I can in that regard and I don't eat back any of the burned cals...
Has anyone done a cleanse or something to get things kick started again to break such a long drawn plateau!?
Thanks so much
Oh, I am 5'6... Starting weight 185, current weight 164.
Have no idea what to suggest, as your diary is closed. FWIW, your body does a fine job cleansing all on it's own.0 -
Honestly, why are some of you here? MFP is about learning and encouraging each other as we all strive toward similar goals, it is not about being an *kitten*. Find something useful to do with your time!
Part of encouraging people towards their goals is steering people away from bad advice, such as annual cleanses, special fad diets (Cutting carbs), etc etc etc.
It is impossible to provide you any advice, because your diary is closed. Bottom line is if you are not losing as quickly as you think you should be, you are either over-estimating calorie burn, under-estimating calories consumed, or a combination of both. Pure and simple.
Weight loss, gain, and maintenance are very easy: Burn calories in relation to consume calories, to move you towards that.0 -
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Capt_Apollo wrote: »
Since March it's been less than half a pound a week... Definitely can do much better than that!Capt_Apollo wrote: »you didn't plateau. your weight loss slowed down to normal.
it's still not a plateau. a weight loss plateau is when your weight loss is stagnant. you are losing weight!!!
i understand you want to lose at the pace you were the first few months, but you can't. the initial weight loss was a combination of water weight and a general shock to your system. it's completely normal, but it does taper off.
On this note, one way you can get "some" of the accelerated weight loss going again is to completely change up your fitness routine. ie, you're walking today? Swap it out for cycling. Running? Start swimming.
But, again, as your diary is closed, it's all crystal ball at this point. AFAIK, you're not exercising at all, and only changed your diet. Or, you're eating 10 bags of low-calorie popcorn per day. Who knows?0 -
How does that work, exactly?coreyreichle wrote: »Capt_Apollo wrote: »
Since March it's been less than half a pound a week... Definitely can do much better than that!Capt_Apollo wrote: »you didn't plateau. your weight loss slowed down to normal.
it's still not a plateau. a weight loss plateau is when your weight loss is stagnant. you are losing weight!!!
i understand you want to lose at the pace you were the first few months, but you can't. the initial weight loss was a combination of water weight and a general shock to your system. it's completely normal, but it does taper off.
On this note, one way you can get "some" of the accelerated weight loss going again is to completely change up your fitness routine. ie, you're walking today? Swap it out for cycling. Running? Start swimming.
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A plateau is generally considered to be something like 6+ weeks with no change to the scale while keeping your routine consistent. I'm not sure why you've decided to attack those who are telling you that you aren't in a plateau, but they're right.
Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.
Opening your diary might help to get you more specific advice if you're comfortable doing so.
You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale
And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.
And there's something to be said for the fact that some people just burn fewer calories than the generic equations predict. If that's the case for you, you may need to adjust your calories a little lower until you start losing again.0 -
coreyreichle wrote: »Capt_Apollo wrote: »
Since March it's been less than half a pound a week... Definitely can do much better than that!Capt_Apollo wrote: »you didn't plateau. your weight loss slowed down to normal.
it's still not a plateau. a weight loss plateau is when your weight loss is stagnant. you are losing weight!!!
i understand you want to lose at the pace you were the first few months, but you can't. the initial weight loss was a combination of water weight and a general shock to your system. it's completely normal, but it does taper off.
On this note, one way you can get "some" of the accelerated weight loss going again is to completely change up your fitness routine. ie, you're walking today? Swap it out for cycling. Running? Start swimming.
But, again, as your diary is closed, it's all crystal ball at this point. AFAIK, you're not exercising at all, and only changed your diet. Or, you're eating 10 bags of low-calorie popcorn per day. Who knows?
For most people, when you change your exercise routine you tend to stall your weight loss due to water retention. Just FYI...0 -
Cleanses do nothing. Honestly, you are paying attention to all the wrong posts in this thread.0 -
I do wanna check out some threads..here is your helpHonestly, why are some of you here? MFP is about learning and encouraging each other as we all strive toward similar goals, it is not about being an *kitten*. Find something useful to do with your time!
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/1186508-weighing-food-vs-measuring-wow?hl=Wow&page=4#posts-18526270
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide?hl=Logging+accurately
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Cleanses do nothing. Honestly, you are paying attention to all the wrong posts in this thread.
yup....0 -
I have been told when I have hit a plateau to do something to "trick" your body into burning more calories. Like have a day when you eat more than your allowed calories and then a day when you eat less and see how that works. Your body gets used to the same amount of calories. Also if you are doing some exercise, switch it up. Like if you walk all the time, ride a bike if you can or do some low impact aerobics. Our bodies have a good memory so switching up on it sometimes can sometimes kickstart it back into losing weight. Good luck!
PS Thank you for telling some of these smart butts off. I don't know why they come in and post such negative things either. Most of the time I avoid even posting because you get so many negative responses that make you feel horrible. Good for you!
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I have been told when I have hit a plateau to do something to "trick" your body into burning more calories. Like have a day when you eat more than your allowed calories and then a day when you eat less and see how that works. Your body gets used to the same amount of calories. Also if you are doing some exercise, switch it up. Like if you walk all the time, ride a bike if you can or do some low impact aerobics. Our bodies have a good memory so switching up on it sometimes can sometimes kickstart it back into losing weight. Good luck!
PS Thank you for telling some of these smart butts off. I don't know why they come in and post such negative things either. Most of the time I avoid even posting because you get so many negative responses that make you feel horrible. Good for you!
Thanks Laurie! ... Yeah seriously, if they're so smart and have it all figured out, why are they still on MFP!? ... Oh riiiight, to troll the forums! All I can do is laugh -3 -
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I have been told when I have hit a plateau to do something to "trick" your body into burning more calories. Like have a day when you eat more than your allowed calories and then a day when you eat less and see how that works. Your body gets used to the same amount of calories. Also if you are doing some exercise, switch it up. Like if you walk all the time, ride a bike if you can or do some low impact aerobics. Our bodies have a good memory so switching up on it sometimes can sometimes kickstart it back into losing weight. Good luck!
PS Thank you for telling some of these smart butts off. I don't know why they come in and post such negative things either. Most of the time I avoid even posting because you get so many negative responses that make you feel horrible. Good for you!
You've been told incorrectly.0 -
snickerscharlie wrote: »The Haribo Sugar Free Gummy Bear Cleanse is awesome!
Hahahah
Seriously! You can lose up to a lb an hour!0 -
I have been told when I have hit a plateau to do something to "trick" your body into burning more calories. Like have a day when you eat more than your allowed calories and then a day when you eat less and see how that works. Your body gets used to the same amount of calories. Also if you are doing some exercise, switch it up. Like if you walk all the time, ride a bike if you can or do some low impact aerobics. Our bodies have a good memory so switching up on it sometimes can sometimes kickstart it back into losing weight. Good luck!
PS Thank you for telling some of these smart butts off. I don't know why they come in and post such negative things either. Most of the time I avoid even posting because you get so many negative responses that make you feel horrible. Good for you!
Thanks Laurie! ... Yeah seriously, if they're so smart and have it all figured out, why are they still on MFP!? ... Oh riiiight, to troll the forums! All I can do is laugh
Some of the people you are trash-talking have had fantastic results and are trying to share their expertise with you after you specifically asked for help meeting your goals.
You are acting childishly because you aren't having your opinion validated.0 -
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I have been told when I have hit a plateau to do something to "trick" your body into burning more calories. Like have a day when you eat more than your allowed calories and then a day when you eat less and see how that works. Your body gets used to the same amount of calories. Also if you are doing some exercise, switch it up. Like if you walk all the time, ride a bike if you can or do some low impact aerobics. Our bodies have a good memory so switching up on it sometimes can sometimes kickstart it back into losing weight. Good luck!
PS Thank you for telling some of these smart butts off. I don't know why they come in and post such negative things either. Most of the time I avoid even posting because you get so many negative responses that make you feel horrible. Good for you!
Thanks Laurie! ... Yeah seriously, if they're so smart and have it all figured out, why are they still on MFP!? ... Oh riiiight, to troll the forums! All I can do is laugh
Because when I was trying to lose weight, there were a ton of people here who had done it before me to steer me in the right direction.
Now that I've achieved my goals, I'm trying to pay it forward.0 -
ruggedshutter wrote: »coreyreichle wrote: »Capt_Apollo wrote: »
Since March it's been less than half a pound a week... Definitely can do much better than that!Capt_Apollo wrote: »you didn't plateau. your weight loss slowed down to normal.
it's still not a plateau. a weight loss plateau is when your weight loss is stagnant. you are losing weight!!!
i understand you want to lose at the pace you were the first few months, but you can't. the initial weight loss was a combination of water weight and a general shock to your system. it's completely normal, but it does taper off.
On this note, one way you can get "some" of the accelerated weight loss going again is to completely change up your fitness routine. ie, you're walking today? Swap it out for cycling. Running? Start swimming.
But, again, as your diary is closed, it's all crystal ball at this point. AFAIK, you're not exercising at all, and only changed your diet. Or, you're eating 10 bags of low-calorie popcorn per day. Who knows?
For most people, when you change your exercise routine you tend to stall your weight loss due to water retention. Just FYI...
True, for a day or two...0 -
I have been told when I have hit a plateau to do something to "trick" your body into burning more calories. Like have a day when you eat more than your allowed calories and then a day when you eat less and see how that works. Your body gets used to the same amount of calories. Also if you are doing some exercise, switch it up. Like if you walk all the time, ride a bike if you can or do some low impact aerobics. Our bodies have a good memory so switching up on it sometimes can sometimes kickstart it back into losing weight. Good luck!
PS Thank you for telling some of these smart butts off. I don't know why they come in and post such negative things either. Most of the time I avoid even posting because you get so many negative responses that make you feel horrible. Good for you!
Thanks Laurie! ... Yeah seriously, if they're so smart and have it all figured out, why are they still on MFP!? ... Oh riiiight, to troll the forums! All I can do is laugh
seriously?? because we have learned that there is no giving up. that there is no magic pill or secret trick.
you track your calories and exercise and it takes time.
but it seems to me that you want the quick results and the magic potions. you can tell that even part of you knows that they're not really going to work, because you get mad at those people telling you the truth.
good luck in the future. hope you figure things out.
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So you don't like hearing that you haven't reached a plateau but are thanking those that offer ridiculous concepts like a cleanse to "re-kickstart" and "do something to 'trick' your body" ... ok. When you want support doing things that make sense and will work, people are there for that. Until then, you're going to repeatedly hear things you don't want to.0
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Drink a gallon of aloe Vera juice... Heard it does wonders *whistle*0
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Since March it's been less than half a pound a week... Definitely can do much better than that!Capt_Apollo wrote: »you didn't plateau. your weight loss slowed down to normal.
For what it's worth, I also "stalled" a bit at about the same weight (I am also 5-6, started at 193 at the end of January, 2014). By the time I got to 162 or thereabouts (July), my weight loss was creeping, not leaping - like less than a half pound a week average. I increased my walking activities a bit so that they were more frequent as well as longer, and continued to track (eating around 1500 net calories). I added in strength training. The slow (half pound a week) downward trend continued (except for the winter holiday spike which took me 4 weeks to recover from). I also use fitbit to track exercise, and was noticing that by mid-March, with a weight range of 147-149, my 30-day CI-CO data showed me at about a daily deficit of 125. I just didn't have the will to "diet" any longer, and I decided to eat more or less at maintenance for a while at least, which for me is around 1700 net calories. Since then, my weight range has been 146-148, and I have lost an additional centimeter or three around hips and waist. I noticed my size 8 505's were a bit baggy around the butt and last week bought a pair of size 6 that fit perfectly. All of this is offered as a way of encouraging you to accept a slower weight loss rate as long as it is moving in the right direction.
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I have been told when I have hit a plateau to do something to "trick" your body into burning more calories. Like have a day when you eat more than your allowed calories and then a day when you eat less and see how that works. Your body gets used to the same amount of calories. Also if you are doing some exercise, switch it up. Like if you walk all the time, ride a bike if you can or do some low impact aerobics. Our bodies have a good memory so switching up on it sometimes can sometimes kickstart it back into losing weight. Good luck!
PS Thank you for telling some of these smart butts off. I don't know why they come in and post such negative things either. Most of the time I avoid even posting because you get so many negative responses that make you feel horrible. Good for you!
Thanks Laurie! ... Yeah seriously, if they're so smart and have it all figured out, why are they still on MFP!? ... Oh riiiight, to troll the forums! All I can do is laugh
It's funny the only people you are agreeing with or thanking are the ones giving you bad info.
I personally have lost 60lbs, started weight training (did it for 2 years now), bike, swim and now started running and never hit a plateau...ever. Why because I log consistently and accurately and I listened to those who gave me good advice even when I didn't want to hear it...
So the thing about tricking your body is false
Plateau's are eating at maintenance
logging accurately and consistently are the key
Logging food to watch my macros...lose that weight I allowed myself to gain in Jamaica, pay it forward...but I am done with this one...you don't deserve any of our help.
*smh*
insert expletive here
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Whenever my weight loss stalls it's a clue I have been eating too much and need to reduce my caloric intake.0
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Accelerate your workouts (increase your AVG BPM overall, or lengthen the time you work out). Since you have a back injury, maybe you can look into aquatics. Swimming allows you to max out your hr, and it is Zero impact, so your back will love you for it.
You could also increase your fat intake, so you stay satiated longer throughout the day, and you will have less of a need to eat back exercise calories.
Those are my recommendations.0 -
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I have been told when I have hit a plateau to do something to "trick" your body into burning more calories. Like have a day when you eat more than your allowed calories and then a day when you eat less and see how that works. Your body gets used to the same amount of calories. Also if you are doing some exercise, switch it up. Like if you walk all the time, ride a bike if you can or do some low impact aerobics. Our bodies have a good memory so switching up on it sometimes can sometimes kickstart it back into losing weight. Good luck!
PS Thank you for telling some of these smart butts off. I don't know why they come in and post such negative things either. Most of the time I avoid even posting because you get so many negative responses that make you feel horrible. Good for you!
Thanks Laurie! ... Yeah seriously, if they're so smart and have it all figured out, why are they still on MFP!? ... Oh riiiight, to troll the forums! All I can do is laugh
Maybe it's because they ensure they maintain their weight, or they are working on a bulk, or learning more to address their new goals. Most people want to progressively get better, not just in weight, but in athletic ability or knowledge. That is why many of us have been here for years. I know I am here so I can get to a point where I have a six pack and then I plan on maintaining for a few months (with lax logging practices) and then I will bulk (which will require strict logging practices). So I don't know about you, but I plan on continuously improving my body.
Having said that, maybe you prefer to start with basics, like opening your food diary and providing us detail on your workout routine (I don't recall seeing it).
ps - i know you said you have a back injury, so obviously exercise would have to help that, not hurt it. But with kids, you tend to be more active. But looking at your food diary will help us address those issues.
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