The dreaded plateau....grrr!
franceslinton
Posts: 18 Member
I've managed to overcome two plateaus. I beat one by cutting sugary treats. I got past the other by drastically lowering my carb intake (no breads, pasta, rice, cereal, etc). My second plateau came after quickly dropping 6lbs (in about 3 weeks) after I cut out sugar. I Beat that plateau by 2lbs, but now I'm stuck again! I've lost about 24 lbs total, down from 190. My goal is 155, and I'm at 166-167 (depending on the day, lol). I log very carefully, but I'll go a whole week without losing anything, then get frustrated and eat crap. You could say hat's the problem, but in May i was very diligent and lost .5 lbs. I exercise 1-3 times/week And try to leave a deficit. Any suggestions?
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Also, I'll add, July hasn't been perfect, so I could just be whining about things that are easily fixed by getting back to normal.0
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Going a week without losing anything isn't unusual, it happens to most people at some point (or multiple points) while losing weight. A plateau is 6+ weeks with no loss.
Cutting out certain foods isn't what fixes plateaus - a plateau is simply eating too much. All that matters for weight loss is calories. Can you open your diary? We may be able to help point out if there's any inaccuracies in your logging or anything like that.
(Also if you hover over your post in the top right corner a little gear icon will appear, click on it and you can edit your post, that way you don't need to post a reply about typos, you can just fix them.)0 -
What demora said. A plateau tend to be 6 weeks of no weight loss. Not linear and learn to be patient. You lose becayse you are in deficit.0
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DemoraFairy wrote: »Going a week without losing anything isn't unusual, it happens to most people at some point (or multiple points) while losing weight. A plateau is 6+ weeks with no loss.
Cutting out certain foods isn't what fixed plateaus - a plateau is simple eating too much. All that matters for weight loss is calories. Can you open your diary?
(Also if you hover over your post in the top right corner a little gear icon will appear, click on it and you can edit your post, that way you don't need to post a reply about typos, you can just fix them.)
Okay, edit complete. Thanks. Lol
Second, I believe my diary is public. My friends comment on It daily. I'll double check though. And last, okay, 1 week stalled frustrates me, but I'll take your word for it and stay focused. Thank you!0 -
I just spoke with a nutritional specialist about the same thing. Its not just calories in and out. Are you taking in excessive sodium while trying to lose weight? if so, that can stall your pounds lost because your body is burning fat but not able to shrink the fat cells entirely because they are being filled up with water as a result of the excess sodium. It was recommended that I limit my sodium to 1,200-1,500mg per day. Once I cut back on the salt, the weight started dropping again
maybe that will help you! 0 -
franceslinton wrote: »DemoraFairy wrote: »Going a week without losing anything isn't unusual, it happens to most people at some point (or multiple points) while losing weight. A plateau is 6+ weeks with no loss.
Cutting out certain foods isn't what fixed plateaus - a plateau is simple eating too much. All that matters for weight loss is calories. Can you open your diary?
(Also if you hover over your post in the top right corner a little gear icon will appear, click on it and you can edit your post, that way you don't need to post a reply about typos, you can just fix them.)
Okay, edit complete. Thanks. Lol
Second, I believe my diary is public. My friends comment on It daily. I'll double check though. And last, okay, 1 week stalled frustrates me, but I'll take your word for it and stay focused. Thank you!
There's open to friends and open to public, yours must only be open to friends.
And yeah, it can be difficult to stick with it if you're not seeing results, I feel the same sometimes! So I know how you feel, but it is just a matter of patience and persistence 0 -
putthefriesdown wrote: »I just spoke with a nutritional specialist about the same thing. Its not just calories in and out. Are you taking in excessive sodium while trying to lose weight? if so, that can stall your pounds lost because your body is burning fat but not able to shrink the fat cells entirely because they are being filled up with water as a result of the excess sodium. It was recommended that I limit my sodium to 1,200-1,500mg per day. Once I cut back on the salt, the weight started dropping again maybe that will help you!
Sodium may give you higher temporary fluctuations where the body holds onto water, but it is just temporary and water. It won't actually stop you losing fat.
But of course it is a good idea not to eat too much salt for health reasons.0 -
putthefriesdown wrote: »I just spoke with a nutritional specialist about the same thing. Its not just calories in and out. Are you taking in excessive sodium while trying to lose weight? if so, that can stall your pounds lost because your body is burning fat but not able to shrink the fat cells entirely because they are being filled up with water as a result of the excess sodium. It was recommended that I limit my sodium to 1,200-1,500mg per day. Once I cut back on the salt, the weight started dropping again maybe that will help you!
Great idea! Thank you!0 -
my diary is public now. Remember, July hasn't been perfect, but if you look back, you'll see my norm.0
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I had a look at your diary - your logging isn't very accurate. You've got measurements in cups and tablespoons and things like that. These methods are notoriously inaccurate for knowing how many calories you're actually eating. Start weighing everything with a food scale and you'll get a much better idea of what you're eating. There's a great video showing how different a cup of food can be compared to how much a cup should be when weighed that hopefully someone can post.
If you're not losing weight, this is the reason - not carbs or sugar or salt.0 -
Speak to a different nutritionist then.putthefriesdown wrote: »I just spoke with a nutritional specialist about the same thing. Its not just calories in and out. Are you taking in excessive sodium while trying to lose weight? if so, that can stall your pounds lost because your body is burning fat but not able to shrink the fat cells entirely because they are being filled up with water as a result of the excess sodium. It was recommended that I limit my sodium to 1,200-1,500mg per day. Once I cut back on the salt, the weight started dropping again maybe that will help you!
It is about calorie in/out for weight loss. If one isn't in calorie deficit, weight loss won't happen. Neither will lyposis. And fat cells are designed to hold fat not water.
Sodium does cause water retention in excess, but drinking enough water along with enough potassium will counter it.
A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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A plateau in weight loss in 6 weeks or more of no weight movement if one has been CONSISTENT with diet and exercise. Any break in consistency stops it from being a plateau. That includes not exercising or even just having a small piece of candy.
Everything else is a stall and is usual when one tries to lose weight. If you've been at it awhile and haven't changed your exercise routine, that would be the first thing I would adjust. Increase the intensity or duration is the usual.
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 0 -
A plateau in weight loss in 6 weeks or more of no weight movement if one has been CONSISTENT with diet and exercise. Any break in consistency stops it from being a plateau. That includes not exercising or even just having a small piece of candy.
Everything else is a stall and is usual when one tries to lose weight. If you've been at it awhile and haven't changed your exercise routine, that would be the first thing I would adjust. Increase the intensity or duration is the usual.
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
Well... you can not exercise or have chocolate if it's in your calories. You don't need to exercise or cut out sweets to lose weight.0 -
putthefriesdown wrote: »I just spoke with a nutritional specialist about the same thing. Its not just calories in and out. Are you taking in excessive sodium while trying to lose weight? if so, that can stall your pounds lost because your body is burning fat but not able to shrink the fat cells entirely because they are being filled up with water as a result of the excess sodium. It was recommended that I limit my sodium to 1,200-1,500mg per day. Once I cut back on the salt, the weight started dropping again maybe that will help you!
I'm another vote for dumping this nutritional specialist (whatever that is). Sodium retention largely occurs in blood volume, not in fat cells. Seriously, there is no telling what else this person doesn't understand. Fire them.
My body likes to hang on to water weight when I eat too much sodium and this has masked losses or appeared as gains for several days.
As for the OP, I haven't plateaued in 65 pounds of weight loss (although there have been 2 to 3 week stalls). I suggest:
-Logging accurately
-Investing in a scale for weighing solids
-Using the recipe builder instead of generic entries like "French toast." Who knows how different your recipes are?
-If you eat out frequently, cut down on it until your losses begin again
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I am in a plateau as well - about 4 weeks now of being the exact same weight. Grrr! I have a similar starting weight and goal as you, and my plateau began when I hit 28 lbs lost. It's extra frustrating because it's summer and I'm trying SO hard and missing out on a lot of the indulging that everyone else is doing. My plan it to just keep on keeping on, and trust in the people who tell me I'll eventually push through the plateau. I also set little goals for myself, like last week it was to eat at least one salad w/protein for a meal per day (i.e., less carbs); this week it's to try to do something active every day.
Good luck! I hope we both break through this plateau soon! :-)0 -
jmacbrodie wrote: »I am in a plateau as well - about 4 weeks now of being the exact same weight. Grrr! I have a similar starting weight and goal as you, and my plateau began when I hit 28 lbs lost. It's extra frustrating because it's summer and I'm trying SO hard and missing out on a lot of the indulging that everyone else is doing. My plan it to just keep on keeping on, and trust in the people who tell me I'll eventually push through the plateau. I also set little goals for myself, like last week it was to eat at least one salad w/protein for a meal per day (i.e., less carbs); this week it's to try to do something active every day.
Good luck! I hope we both break through this plateau soon! :-)
Good luck to you!0 -
putthefriesdown wrote: »To the OP....as others have said, focus on making sure you hit your caloric deficit. That is really all that matters in terms of weight loss. Cutting out sweets might have worked, but that is because the reduction in sugar caused a reduction in calories. It wasn't the sugar, it was the calories. I'd also just encourage you to have patience. Weight loss is a marathon not a sprint. Those that go at it like it is the 100 yard dash don't tend to last very long and very rarely see the actual finish line. Best of luck to you and hang in there.
Patience is my nemesis, but I'll try. Thank you! Cutting sugar didn't reduce calories, as I was always at or below my allowance. Eating 200 calories of m &m'sm's affects the buddy differently than 200 calories of protein. it wasn't the # of calories, but the type.0 -
barbecuesauce wrote: »putthefriesdown wrote: »As for the OP, I haven't plateaued in 65 pounds of weight loss (although there have been 2 to 3 week stalls). I suggest:
-Logging accurately
-Investing in a scale for weighing solids
-Using the recipe builder instead of generic entries like "French toast." Who knows how different your recipes are?
-If you eat out frequently, cut down on it until your losses begin again
I do have a scale, I'll start using it. Thank you For your suggestions!0 -
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I've been in a plateau sine March. Prior to that, it was from Oct. to Mar. A plateau is when you are actually eating at a deficit and yet the weight won't drop. Everything I've read shows that the cause is fat cells being replaced with water as they empty... so the fat cells still weigh the same amount and still are fat cells, but just containing more water and less fat than they used to. Sometimes this feels more like "squishy fat." I'm not sure whether sodium can cause that or not (as @putthefriesdown mentioned).
If your logging is accurate (you are weighing food) and you have tried cutting calories back further, then just keep going. It can be frustrating, but try to stay the course. In both of my plateaus (the prior one and the one I'm in right now), I was only able to stay super tight with logging for 2 months, then gradually started being less relaxed about weighing food and having occasional cheat days during the 3rd month before going crazy and trying a drastic change. Last time, the drastic change was a version of IF that didn't work (I didn't expect it to) for 6 weeks. After that, I went back to tight logging again and after a bit more than a month (so 6 months total into the plateau), I finally had a whoosh of 7 lbs. in a few days.
This time, it's been since Mar. and I'm finally going crazy and trying drastic measures. So yesterday, I cut back calories even further to a max of 1,500 per day (my maintenance should be about 2,130 daily) and I'm only eating calories from protein shakes (measured with a scale to whole grams because that is as close as my scale can get), glucose tablets (I have diabetes, and need these if my BG gets low), and vitamins / supplements.
A few things you may have noticed: The MFP community is more likely to believe you saw a sasquatch than that you are in a plateau. They will tell you that you are not logging accurately, even if you are and they will tell you that you are eating too much even when that is not the case. This is why I'm doing this... if the MFP community is right, then I will lose weight finally. If the MFP community is wrong and I am right, then I still won't lose weight (although it isn't easy to drink that much protein shake because they taste terrible, so I'm actually closer to 1,200-1,300 calories daily and should really lose weight at that point regardless). If that happens, MFP can't help and I'll just end up getting frustrated and either going back to tight logging and trying to be patient or I'll just give up.
Anyway, I'm saying I understand your struggle. You can send a friend request if you would like.0 -
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IILikeToMoveItMoveIt wrote: »
Well, then explain how 1300 with candy I lose nothing, but 1300 without I lose.0 -
franceslinton wrote: »IILikeToMoveItMoveIt wrote: »
Well, then explain how 1300 with candy I lose nothing, but 1300 without I lose.
How are you determining that you aren't losing when you eat candy? How long of a time period are you talking about?0 -
franceslinton wrote: »IILikeToMoveItMoveIt wrote: »
Well, then explain how 1300 with candy I lose nothing, but 1300 without I lose.
Because either you're not actually eating 1300 when you include candy, or you have a medical condition, or you're not waiting long enough.0 -
I went 5 weeks without losing While eating all my normal foods (candy, chips, regular vs fat/sugar free, etc.) but staying under my allowance. All else remaining the same, I cut out sweets, kept the same caloric intake, and then dropped 8lbs.0
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This is tricky! Thanks for all the input!0
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I recommend changing the time of day u exercise if u can.0
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Good idea!0
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What demora said. A plateau tend to be 6 weeks of no weight loss. Not linear and learn to be patient. You lose becayse you are in deficit.
1 week is not a plateau. A plateau is 6 weeks or more of ZERO weight loss. 1 week is just a normal fluctuation. To be successful long-term, you will need to understand that weight loss is not linear. Some weeks you lose, some you will stay the same and some you will gain - no matter how "perfect" you were that week. Letting one week's scale measurement derail you is going to make for a very long, painful process.0
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