Plateau

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ufrogs
ufrogs Posts: 1 Member
in Introduce Yourself
Hi, My name is Barb, I am trying to beak a plateau. I exercise at least three hours a day, Zumba, line dancing, walking the dog, weights and I always stay the same. How have others broken their plateaus. I watch what I eat and count calories.

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  • diannethegeek
    diannethegeek Posts: 14,776 Member
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    These are the things I wish someone had told me when I plateaued:

    1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.

    2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

    3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

    4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

    5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

    6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

    7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

    8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

    9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.
  • lpina2mi
    lpina2mi Posts: 425 Member
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    Develop multiple ways to measure progress as you muscle through the weight plateau: tape measure to log inches lost; free weight repetitions and increased weight to gauge strength; fitbit steps or similar to measure stamina
  • janjanyesucan
    janjanyesucan Posts: 12 Member
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    im feeling the same ,but I know my exercise is way low due to chronic pain so obviously that's not helping .
    I'm going to try number 7 as Ive had a few days when I haven't logged and a few where Ive gone over a bit..so here we go off plateau :)) or something like that . Good luck Barb

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