How I've avoided plateaus

I wrote up the following info for one of my MFP friends who asked some questions. I thought I would share it with the larger community in case there is anything that helps someone. It's long, so if you are looking for a magic bullet, don't waste your time reading this because there are none. Again, this is what I've done and how it has worked for me. It's not necessarily what will work for everyone.


My excess weight accumulated over a period of nearly 30 years, about 5-10 pounds per year. I was convinced that it was physically impossible for my body to lose weight. My mom and sister could easily drop weight whenever they wanted to just by skipping dessert for a week or so, or so it seemed to me. I was never able to lose weight unless I made concerted effort at calorie counting and exercise, which I’d done successfully twice before when I was in my 20s.

What I can share with you is what I’ve done over the past 15 months to experience consistent weight loss with no plateaus. I weigh in with my trainer every 1-2 weeks during this time. I have seen a loss every single time except two: in my second month I had one week with 2 lbs water weight gain that was gone by the next weigh in and after about a year I had a weigh in where I maintained from the previous one. I have experienced weight loss every single month and have averaged 1.5 lbs per week, but as you said, not the same all the time. During this time I have dealt with multiple health issues, including emergency surgery that prevented me from working out for 4-5 weeks. It has not been an easy road.

I logged for the first 2 1/2 months using measuring cups because I did not know about food scales (but most people should probably use scales.) After 2 ½ months, I stopped logging on my trainer’s advice because I was getting overwhelmed and stressed out. I have not logged since until one week in this past July when I wanted to check on myself. I was right on target with calories and macros so I’ve gone back to not logging. This works for me because I am very good at estimating my calories and I eat consistent food/menu/portions from one day to the next. This will not work for everyone, probably not most people. When I logged in July I was at 1600-1700 cal per day.

I work with a personal trainer, which has helped keep me focused and motivated. I do two 30 min strength training sessions per week. I got a FitBit early on and track my steps and floors, which I’ve gradually increased as I’m able. I’m currently at 9000-10,000 steps per day and 100-150 floors/hills per week. I added a 60 min circuit class last spring and in Sept I added a few more classes per week, which I’m still experimenting with. I do not and cannot exercise crazy like 2 hours of intense workouts per day like some people do. However, I have increased my amount of exercise every time I feel I am able to. I’ve never made a point to eat back exercise calories, but I don’t earn as many as those who are able to work out more vigorously and for longer periods of time. I always expect to see a jump in weight loss when I increase my exercise, but I this has not happened. So maybe the exercise burn just helps keep my metabolism going and helps prevent plateaus.

I stick to my macros and I eat “healthy” within those macros. Although ultimately, weight loss is CICO, I am most successful at CI when I manage “what” I eat carefully. Very little added sugar, only 1-2 glasses of wine (empty calories) per month, dessert usually once per week, sometimes twice, often shared. I do not keep junk food or anything I don’t want to eat in the house. I drink a protein shake almost every day because this helps satiety. My “cheats” are more nutritional cheats than calorie cheats. I don’t pig out or binge for an entire day. Ever. I focus on getting lots of protein, having protein and a little carbs most times I eat, then the carb & fat macros fall into line. I eat something about every 1-2 hours during the day. When we eat out, I order a lean protein with few carbs. I minimize or avoid rolls & bread, I almost always order a salad, eat no more than half the entrée and take the rest home when possible. If I order a pasta dish, I eat all or most the protein and a small amount of pasta.

My weight loss seemed to slow down this summer and I was getting antsy to get to onederland. I read an article by Jillian Michaels on plateaus in which she said that most plateaus are caused by calorie creep. Although I was not at a plateau and was still losing, I decided to tighten up my eating, meaning slightly cutting back on portions (half an English muffin instead of a whole, etc.). I doubt I cut more than about 200 cal per day, but my weight loss accelerated by .5-1 lb per week from where it had been. This got me to the 199 pound mark in late August (-6 lb that month). I’ve dropped back from that just a tad in September, but I’m probably eating a little more than I was in August.

If I get to a point where I’m no longer losing, or not as I want to, I will go back to logging and weighing to tighten things up again.

SW 301
CW 195
GW 150