weight loss plateau
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tgor33
Posts: 6 Member
Any tips for getting through the inevitable weigh loss plateau? I've been losing weight slowly since January, but lately I'm not dropping much, if any. Any tips to get weight loss going again?
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Same here, I think I'm doing well, as I haven't gained weight back, but now I'm trying bodybuilding.com's shortcut to shred which is weight training and instead of resting between sets you do some form of cardio. It's intense. Hoping this helps, my calorie burning has almost doubled per workout.
I'd appreciate tips from people who've been through the slump.1 -
I find that if I change my goal so that I can eat about 200 calories more per day for a week or two, I increase my metabolism & begin losing again when I reduce my calories again.2
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Thanks! Any help is appreciated. I do a lot of walking/hiking/stair climber, but haven't really done any of the weight training. I need to kick it up and start doing that too!1
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I lost over sixty pounds about five years ago. Mostly I kept it off. I did gain back about ten pounds and I fluctuate a lot in that range. Water weight? Anyway, I found that it got harder to lose that last ten pounds and then harder to keep from gaining that ten back. So I'm hoping to lose fifteen to twenty. I didn't feel like I changed anything in my diet but I did stop exercising as much. So now I'm adding that back in five days a week. Some strength building, building muscle burns fat, and some cardio. So hopefully that will do the trick. That plateau is stubborn. I'd be interested in tips as well.
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That's awesome, KaelaGibbons, you've been able to keep most of it off! I'm 5'8 and started at 194. I've lost about 20lbs so far, but I've been hovering at my current weight for a while now. I still have a long way to go, but I just need a push!0
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If you haven't done weight training I hear that boosts metabolism. So maybe that's the next step. I'm gonna try it.2
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Adding interval training with slow/fast components in your workouts can help blast through plateaus. For example, walking 3 minutes, running 1, or increasing intensity/pace/incline intermittently on the treadmill, bike or elliptical, etc.2
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I agree with the above. HIIT is awesome! Also changing your macros. Sometimes it's not the amount of calories that's the problem, but the %.
Also maybe look into intermittent fasting.2 -
I'm trying alternate day fasting to try to get past mine. Every other day you have a 500 cal fast, and on the alternate days you eat as you like. I'm only a week into it (and down about 2.5 lbs), so we'll see how sustainable it is longer term.1
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When I have plateaued in the past I done two things to break through:
1. Take a look at my BMR to see if I need to adjust my calorie goal again
2. Adjust my workout routine to something different (e.g. running to swimming)2 -
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I found that every so often, you need to take a week off. For me it was 12 weeks "on" and 1 week off. You'd be surprised. Don't go all crazy on the off week, but let your body catch up and adjust. The weight should start coming off again.2
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I lost weight by walking and lifting small weights. You may find that it's muscle growth that is keeping the scales at that weight. I was in a plateau for a month. Reassess your diet, maybe drop 100 calories, but increase protien (like tuna) and then increase your exercise level a bit more.0
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I've heard the reason stuff like The Biggest Loser shows don't work is because it slows the person's metabolism down too much and the workout is too intense for the normal person to maintain. Because of that I avoid fasting days. I want my metabolism to speed up not slow down.
I do a cheat meal once or twice a week. I try to make it mostly a high carb cheat, not too much fat, but last night for my cheat meal I had two slices of meat lover's pizza. So...
Also, I try and eat constantly throughout the day, little bits at a time.0
