Where can I find some information on breaking through plateauing
WSCHEREM
Posts: 19 Member
I lost 40 pounds over an eight month period after restarting winter hiking, winter camping, winter climbing, and winter Backcountry Nordic skiing--- things I used to do when I was a younger man
So I drop from 270 to 230. I've been stuck around 230 and 235 for at least 6 months I am not sure how to handle it
I know I have a stress problem in my life----it's called a job---- and that cortisol is involved and it is making the inside a nominal fat cells larger.
I spoke to my doctor about it and he said what I have to do is increase my workouts so that they are longer harder and more of a challenge
Is there a good book on the subject plateauing and with advice on how to break through the bottom of the plateau
So I drop from 270 to 230. I've been stuck around 230 and 235 for at least 6 months I am not sure how to handle it
I know I have a stress problem in my life----it's called a job---- and that cortisol is involved and it is making the inside a nominal fat cells larger.
I spoke to my doctor about it and he said what I have to do is increase my workouts so that they are longer harder and more of a challenge
Is there a good book on the subject plateauing and with advice on how to break through the bottom of the plateau
1
Replies
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Congrats on the 40lbs. Are you getting enough sleep?
There is a good chance that you are eating more than you think.0 -
Are you using a food scale? Do you use accurate entries? Are you using the recipe builder? Logging exercise calories accurately?0
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What is your macronutrients at? Also how many calories are you eating rough estimate daily?0
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Are you eating all your calories allowed? I plateaud for a month, I was trying to leave a surplus of calories in the table, thinking it would accelerate my loss, but it actually backfired and my weight wouldn't budge. When I started eating closer to all my allowed calories, I lost 2 pounds in a week without changing anything else.2
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If you've been the same weight for 6 months, you've been eating at maintenance. So eat less, move more.8
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What is your macronutrients at? Also how many calories are you eating rough estimate daily?
doesn't matter what the macros are at...those aren't for weight loss.joolie1234 wrote: »Are you eating all your calories allowed? I plateaud for a month, I was trying to leave a surplus of calories in the table, thinking it would accelerate my loss, but it actually backfired and my weight wouldn't budge. When I started eating closer to all my allowed calories, I lost 2 pounds in a week without changing anything else.
eating more does not make you lose weight faster.10 -
Are you tracking every bite and drop that you consume? Weighing food?
Are you tracking calorie expenditure? How? With an HRM? Are you eating back exercise calories?
What is your activity level set to? Have you re-calculated calorie needs as you lost weight?
Assuming that you are tracking calories in and calories out accurately and that you are at the correct calorie level on MFP and have been for 6 months, and you still are hovering around the same weight on the scale, then you might actually be in a plateau. Some don't believe it is possible, but I've been there myself.
The next step is to cut calories further. If you still are not losing after a few weeks, then try adding calories (to what you think would be a surplus - in my case during my first long plateau, I went with a 7,500+ calorie surplus every other day for about 6 weeks - if you do that and don't gain any weight still, then you can be sure you are really in a plateau.
OK, so let's say you've made it this far and you have confirmed without a doubt that you are in a plateau. Here is the bad news: There probably isn't anything you can do to force it to stop. Once, I was able to end a plateau by eating nothing but protein powder for 10 days. Other times, not so much. The good news is that plateaus end in a "whoosh" if you don't destroy your total deficit. So let's say your plateau lasts for 9 months and you should have lost 18 lbs. during that time (about 1/2 lb. / week after the surplus days) - whenever the plateau ends, you will have a "whoosh" where you will lose an incredible amount of weight (18 lbs.) over about a week or less.0 -
OP you are eating more than you think.1
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StealthHealth wrote: »
OP you are eating more than you think.
The question the OP needs to answer to find a solution to his plateau is "how did I lose my calorie deficit?"
The answer is probably this.
0 -
This isn't a plateau - this is simply eating at maintenance
Get a scale - weigh your food (throw away any measuring cups)
Double check every food entry you use against USDA / other calorie sites / packages and correct usage
Hit a defecit and the weight will come off
No point complicating matters with minutiae3 -
midwesterner85 wrote: »Are you tracking every bite and drop that you consume? Weighing food?
Are you tracking calorie expenditure? How? With an HRM? Are you eating back exercise calories?
What is your activity level set to? Have you re-calculated calorie needs as you lost weight?
Assuming that you are tracking calories in and calories out accurately and that you are at the correct calorie level on MFP and have been for 6 months, and you still are hovering around the same weight on the scale, then you might actually be in a plateau. Some don't believe it is possible, but I've been there myself.
The next step is to cut calories further. If you still are not losing after a few weeks, then try adding calories (to what you think would be a surplus - in my case during my first long plateau, I went with a 7,500+ calorie surplus every other day for about 6 weeks - if you do that and don't gain any weight still, then you can be sure you are really in a plateau.
OK, so let's say you've made it this far and you have confirmed without a doubt that you are in a plateau. Here is the bad news: There probably isn't anything you can do to force it to stop. Once, I was able to end a plateau by eating nothing but protein powder for 10 days. Other times, not so much. The good news is that plateaus end in a "whoosh" if you don't destroy your total deficit. So let's say your plateau lasts for 9 months and you should have lost 18 lbs. during that time (about 1/2 lb. / week after the surplus days) - whenever the plateau ends, you will have a "whoosh" where you will lose an incredible amount of weight (18 lbs.) over about a week or less.
are you serious???? wow just wow drivel all of it.
Agreed. It's so bad I can't even call it bro science. I just...
OP, to echo others in here who are accurate about this: you are eating more than you think. Follow the advice about using a food scale and double checking your entries as well. This is your only answer and the only advice you need about a "plateau".0 -
midwesterner85 wrote: »Are you tracking every bite and drop that you consume? Weighing food?
Are you tracking calorie expenditure? How? With an HRM? Are you eating back exercise calories?
What is your activity level set to? Have you re-calculated calorie needs as you lost weight?
Assuming that you are tracking calories in and calories out accurately and that you are at the correct calorie level on MFP and have been for 6 months, and you still are hovering around the same weight on the scale, then you might actually be in a plateau. Some don't believe it is possible, but I've been there myself.
The next step is to cut calories further. If you still are not losing after a few weeks, then try adding calories (to what you think would be a surplus - in my case during my first long plateau, I went with a 7,500+ calorie surplus every other day for about 6 weeks - if you do that and don't gain any weight still, then you can be sure you are really in a plateau.
OK, so let's say you've made it this far and you have confirmed without a doubt that you are in a plateau. Here is the bad news: There probably isn't anything you can do to force it to stop. Once, I was able to end a plateau by eating nothing but protein powder for 10 days. Other times, not so much. The good news is that plateaus end in a "whoosh" if you don't destroy your total deficit. So let's say your plateau lasts for 9 months and you should have lost 18 lbs. during that time (about 1/2 lb. / week after the surplus days) - whenever the plateau ends, you will have a "whoosh" where you will lose an incredible amount of weight (18 lbs.) over about a week or less.
are you serious???? wow just wow drivel all of it.
How many real plateaus have you experienced? Most here on MFP have had none or only what they think is a plateau. I've had a few where I was really eating at a deficit and wasn't losing. What I suggested is what worked for me... If first ensures accuracy, then cuts calories and still isn't losing, then raises calories and doesn't gain, THAT is the very definition of plateau. I've been there, done that, and repeated. For the few of us who experience REAL plateaus, it is extremely frustrating when other MFP members tell us our experience isn't happening. My experience cold be useful to others... no need to belittle me because it wasn't always smooth sailing for me.3 -
midwesterner85 wrote: »midwesterner85 wrote: »Are you tracking every bite and drop that you consume? Weighing food?
Are you tracking calorie expenditure? How? With an HRM? Are you eating back exercise calories?
What is your activity level set to? Have you re-calculated calorie needs as you lost weight?
Assuming that you are tracking calories in and calories out accurately and that you are at the correct calorie level on MFP and have been for 6 months, and you still are hovering around the same weight on the scale, then you might actually be in a plateau. Some don't believe it is possible, but I've been there myself.
The next step is to cut calories further. If you still are not losing after a few weeks, then try adding calories (to what you think would be a surplus - in my case during my first long plateau, I went with a 7,500+ calorie surplus every other day for about 6 weeks - if you do that and don't gain any weight still, then you can be sure you are really in a plateau.
OK, so let's say you've made it this far and you have confirmed without a doubt that you are in a plateau. Here is the bad news: There probably isn't anything you can do to force it to stop. Once, I was able to end a plateau by eating nothing but protein powder for 10 days. Other times, not so much. The good news is that plateaus end in a "whoosh" if you don't destroy your total deficit. So let's say your plateau lasts for 9 months and you should have lost 18 lbs. during that time (about 1/2 lb. / week after the surplus days) - whenever the plateau ends, you will have a "whoosh" where you will lose an incredible amount of weight (18 lbs.) over about a week or less.
are you serious???? wow just wow drivel all of it.
How many real plateaus have you experienced? Most here on MFP have had none or only what they think is a plateau. I've had a few where I was really eating at a deficit and wasn't losing. What I suggested is what worked for me... If first ensures accuracy, then cuts calories and still isn't losing, then raises calories and doesn't gain, THAT is the very definition of plateau. I've been there, done that, and repeated. For the few of us who experience REAL plateaus, it is extremely frustrating when other MFP members tell us our experience isn't happening. My experience cold be useful to others... no need to belittle me because it wasn't always smooth sailing for me.
when you get some science to back up that you and countless others have ate at a deficit and didn't lose weight and then ate way over maintenance and didn't gain...quote me again otherwise you are blowing hot air into the environment and filling these boards with anecdotal drivel that has no bearing in the world of reality.4 -
midwesterner85 wrote: »midwesterner85 wrote: »Are you tracking every bite and drop that you consume? Weighing food?
Are you tracking calorie expenditure? How? With an HRM? Are you eating back exercise calories?
What is your activity level set to? Have you re-calculated calorie needs as you lost weight?
Assuming that you are tracking calories in and calories out accurately and that you are at the correct calorie level on MFP and have been for 6 months, and you still are hovering around the same weight on the scale, then you might actually be in a plateau. Some don't believe it is possible, but I've been there myself.
The next step is to cut calories further. If you still are not losing after a few weeks, then try adding calories (to what you think would be a surplus - in my case during my first long plateau, I went with a 7,500+ calorie surplus every other day for about 6 weeks - if you do that and don't gain any weight still, then you can be sure you are really in a plateau.
OK, so let's say you've made it this far and you have confirmed without a doubt that you are in a plateau. Here is the bad news: There probably isn't anything you can do to force it to stop. Once, I was able to end a plateau by eating nothing but protein powder for 10 days. Other times, not so much. The good news is that plateaus end in a "whoosh" if you don't destroy your total deficit. So let's say your plateau lasts for 9 months and you should have lost 18 lbs. during that time (about 1/2 lb. / week after the surplus days) - whenever the plateau ends, you will have a "whoosh" where you will lose an incredible amount of weight (18 lbs.) over about a week or less.
are you serious???? wow just wow drivel all of it.
How many real plateaus have you experienced? Most here on MFP have had none or only what they think is a plateau. I've had a few where I was really eating at a deficit and wasn't losing. What I suggested is what worked for me... If first ensures accuracy, then cuts calories and still isn't losing, then raises calories and doesn't gain, THAT is the very definition of plateau. I've been there, done that, and repeated. For the few of us who experience REAL plateaus, it is extremely frustrating when other MFP members tell us our experience isn't happening. My experience cold be useful to others... no need to belittle me because it wasn't always smooth sailing for me.
when you get some science to back up that you and countless others have ate at a deficit and didn't lose weight and then ate way over maintenance and didn't gain...quote me again otherwise you are blowing hot air into the environment and filling these boards with anecdotal drivel that has no bearing in the world of reality.
I've shared my experiences as they have occurred. Just because you don't understand the science behind it (I'm not even sure I fully understand the science behind it) doesn't mean it didn't happen. I really wish that were the case, though, because it was tough enough to almost make me give up.2 -
midwesterner85 wrote: »midwesterner85 wrote: »midwesterner85 wrote: »Are you tracking every bite and drop that you consume? Weighing food?
Are you tracking calorie expenditure? How? With an HRM? Are you eating back exercise calories?
What is your activity level set to? Have you re-calculated calorie needs as you lost weight?
Assuming that you are tracking calories in and calories out accurately and that you are at the correct calorie level on MFP and have been for 6 months, and you still are hovering around the same weight on the scale, then you might actually be in a plateau. Some don't believe it is possible, but I've been there myself.
The next step is to cut calories further. If you still are not losing after a few weeks, then try adding calories (to what you think would be a surplus - in my case during my first long plateau, I went with a 7,500+ calorie surplus every other day for about 6 weeks - if you do that and don't gain any weight still, then you can be sure you are really in a plateau.
OK, so let's say you've made it this far and you have confirmed without a doubt that you are in a plateau. Here is the bad news: There probably isn't anything you can do to force it to stop. Once, I was able to end a plateau by eating nothing but protein powder for 10 days. Other times, not so much. The good news is that plateaus end in a "whoosh" if you don't destroy your total deficit. So let's say your plateau lasts for 9 months and you should have lost 18 lbs. during that time (about 1/2 lb. / week after the surplus days) - whenever the plateau ends, you will have a "whoosh" where you will lose an incredible amount of weight (18 lbs.) over about a week or less.
are you serious???? wow just wow drivel all of it.
How many real plateaus have you experienced? Most here on MFP have had none or only what they think is a plateau. I've had a few where I was really eating at a deficit and wasn't losing. What I suggested is what worked for me... If first ensures accuracy, then cuts calories and still isn't losing, then raises calories and doesn't gain, THAT is the very definition of plateau. I've been there, done that, and repeated. For the few of us who experience REAL plateaus, it is extremely frustrating when other MFP members tell us our experience isn't happening. My experience cold be useful to others... no need to belittle me because it wasn't always smooth sailing for me.
when you get some science to back up that you and countless others have ate at a deficit and didn't lose weight and then ate way over maintenance and didn't gain...quote me again otherwise you are blowing hot air into the environment and filling these boards with anecdotal drivel that has no bearing in the world of reality.
I've shared my experiences as they have occurred. Just because you don't understand the science behind it (I'm not even sure I fully understand the science behind it) doesn't mean it didn't happen. I really wish that were the case, though, because it was tough enough to almost make me give up.
I understand the science behind adaptive thermogenisis...I understand the science behind weight loss.
If this is even remotely true*rolls eyes* (where you can prove based on logs and recorded daily life 24hours) then you need to contact the NEJM and department of health and even possibly the center for disease control and FDA or big pharma to get some money from this.
anyway not gonna argue with you as I know science backs me up and I don't have to prove I am right *smh and walks away*8 -
midwesterner85 wrote: »midwesterner85 wrote: »midwesterner85 wrote: »Are you tracking every bite and drop that you consume? Weighing food?
Are you tracking calorie expenditure? How? With an HRM? Are you eating back exercise calories?
What is your activity level set to? Have you re-calculated calorie needs as you lost weight?
Assuming that you are tracking calories in and calories out accurately and that you are at the correct calorie level on MFP and have been for 6 months, and you still are hovering around the same weight on the scale, then you might actually be in a plateau. Some don't believe it is possible, but I've been there myself.
The next step is to cut calories further. If you still are not losing after a few weeks, then try adding calories (to what you think would be a surplus - in my case during my first long plateau, I went with a 7,500+ calorie surplus every other day for about 6 weeks - if you do that and don't gain any weight still, then you can be sure you are really in a plateau.
OK, so let's say you've made it this far and you have confirmed without a doubt that you are in a plateau. Here is the bad news: There probably isn't anything you can do to force it to stop. Once, I was able to end a plateau by eating nothing but protein powder for 10 days. Other times, not so much. The good news is that plateaus end in a "whoosh" if you don't destroy your total deficit. So let's say your plateau lasts for 9 months and you should have lost 18 lbs. during that time (about 1/2 lb. / week after the surplus days) - whenever the plateau ends, you will have a "whoosh" where you will lose an incredible amount of weight (18 lbs.) over about a week or less.
are you serious???? wow just wow drivel all of it.
How many real plateaus have you experienced? Most here on MFP have had none or only what they think is a plateau. I've had a few where I was really eating at a deficit and wasn't losing. What I suggested is what worked for me... If first ensures accuracy, then cuts calories and still isn't losing, then raises calories and doesn't gain, THAT is the very definition of plateau. I've been there, done that, and repeated. For the few of us who experience REAL plateaus, it is extremely frustrating when other MFP members tell us our experience isn't happening. My experience cold be useful to others... no need to belittle me because it wasn't always smooth sailing for me.
when you get some science to back up that you and countless others have ate at a deficit and didn't lose weight and then ate way over maintenance and didn't gain...quote me again otherwise you are blowing hot air into the environment and filling these boards with anecdotal drivel that has no bearing in the world of reality.
I've shared my experiences as they have occurred. Just because you don't understand the science behind it (I'm not even sure I fully understand the science behind it) doesn't mean it didn't happen. I really wish that were the case, though, because it was tough enough to almost make me give up.
I understand the science behind adaptive thermogenisis...I understand the science behind weight loss.
If this is even remotely true*rolls eyes* (where you can prove based on logs and recorded daily life 24hours) then you need to contact the NEJM and department of health and even possibly the center for disease control and FDA or big pharma to get some money from this.
anyway not gonna argue with you as I know science backs me up and I don't have to prove I am right *smh and walks away*
Unfortunately, there is no interest in studying true plateaus. Much of the reason is that it isn't even clear what exactly triggers them or when. So to get a clear study, they would have to study hundreds of weight loss cases without plateaus and then discard those results. Otherwise, they can't start a controlled environment until after a plateau has been going for quite awhile because it isn't recognized immediately and can't be anticipated. After that, they would need further testing to identify what can stop a plateau. Because of this reason, the cost to obtain complete data is prohibitive... and there really isn't enough interest for anyone who has the funds to allocate them. So basically big pharma knows there are too few patients for such costly research to be profitable.2 -
I spent 23 years working for a big pharma company in R&D and regulatory affairs, and I although I can't speak for all companies, I can assure you that the one I did work for had zero interest in research into weight loss or weight control - It was considered from time to time but written off as a high risk area (since health authorities were extremely unlikely to invest in drug therapies where dietary and exercise interventions were cheap and effective).
Drug therapies are developed from time to time but it is my understanding that rather than being "home grown" by the big pharma they are purchased technology from smaller specialist companies or patents gained during company acquisitions. Also, despite there being many potential customers for these treatments, sales were considered lackluster and certainly not in the "blockbuster" category that big pharma thrives upon.
However, where the company I worked had a lot of interest in was treating the ever growing complications/illnesses associated with obesity.
So, in short, other than understanding the extent and future growth or decline of obesity, big pharma (in my experience) had no interest in diet and the general mechanisms of weight loss or gain, and plateaus would be seen as a further niche within that sub-set.
Of course, the lack of studies in weight loss plateaus may simply be because there is no plausible mechanism for them.1 -
OK thanks for all the replies, except the few who have went past "I disagree" to bad cliches.
I have used MFP the same way as I always have, with the same accuracy and dedication. After the 40 lb loss, calories had to be limited to 1650, not, 1950.
That's all that changed. Maybe some more job stress too. Sleep went off the rails, bimodal pattern. No more long hikes, just long walks and some 30 to 76 mile bike rides.
The doctor said it could be cortisol and I would have to do even harder workouts.
I am under 1650 with exercise. Already having I weak will, and the headaches after 66 mile bike rides, forces me to back some of that effort.
I am going back to my doctors advice... Hiking..with a 40 lb pack in the white Mountains In one weekend I can burn 8000 calories while just taking 1000 to 2000 in. At the end of day, you are truly exhausted. You don't have a appetite. For some strange reason the 560 calories in a mountain house freeze dried meal
Is fine.,... I way too tired to wake up with a empty stomach.
I will open my stats and vitals0 -
midwesterner85 wrote: »Are you tracking every bite and drop that you consume? Weighing food?
Are you tracking calorie expenditure? How? With an HRM? Are you eating back exercise calories?
What is your activity level set to? Have you re-calculated calorie needs as you lost weight?
Assuming that you are tracking calories in and calories out accurately and that you are at the correct calorie level on MFP and have been for 6 months, and you still are hovering around the same weight on the scale, then you might actually be in a plateau. Some don't believe it is possible, but I've been there myself.
The next step is to cut calories further. If you still are not losing after a few weeks, then try adding calories (to what you think would be a surplus -in my case during my first long plateau, I went with a 7,500+ calorie surplus every other day for about 6 weeks - if you do that and don't gain any weight still, then you can be sure you are really in a plateau.
OK, so let's say you've made it this far and you have confirmed without a doubt that you are in a plateau. Here is the bad news: There probably isn't anything you can do to force it to stop. Once, I was able to end a plateau by eating nothing but protein powder for 10 days. Other times, not so much. The good news is that plateaus end in a "whoosh" if you don't destroy your total deficit. So let's say your plateau lasts for 9 months and you should have lost 18 lbs. during that time (about 1/2 lb. / week after the surplus days) - whenever the plateau ends, you will have a "whoosh" where you will lose an incredible amount of weight (18 lbs.) over about a week or less.
Can you clarify please. Did you eat over 7,500 calories over maintenance every 2nd day for 6 weeks and didn't gain any weight? I'm not sure if I'm reading this right..
0
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