I Need Your Advice! Please? :) (Re: Plateau)

McKayMachina
McKayMachina Posts: 2,670 Member
edited September 29 in Health and Weight Loss
I've been stuck at the same weight for two weeks. 188.6. I don't know what my body loves about that number but it won't let go.

I've weighed as low as 186.6 (on July 2nd). That leads me to believe that the extra two lbs. are water retention, as I can't have magically put two lbs. of fat back on overnight. But I don't know how to get rid of the excess water and start losing fat again.

I've been within my calorie goals. I've tried eating less. I've tried eating more. I've tried zig-zagging and working out. My water intake and nutrition is good. TOM ended on July 7th. So I don't know what's going on.

I've lost about 48 lbs. since January (if you go by my lowest of 186.6). I have 52 lbs. to go from there. I am ready to reach my 50-lb. halfway point but it's being SO illusive!

Additional information:

- I'm enlisting in the military so the weight is what matters, as I must meet maximum weigh standards. Additionally, I don't have time to "just wait it out" as there are age limits for the branches I'm interested in and I'm approaching those.

- I used to take Green Tea Fat Burner (EGCG) capsules in the beginning (first 35 lbs. that came off quickly) but have since stopped. I am considering starting them again as EGCG is proven to increase metabolism.

- I don't work out regularly. I am trying to incorporate 30 minutes of bike riding into my mornings. It's been a struggle, as I'm very busy prepping for a big move in 7 weeks and I work A LOT. But I am open to suggestions and will make more time for it if I need to. Notes: I do not have room to work out at home indoors (my place is VERY small) and I live in Arizona (it's extremely hot outdoors between 7am and 10pm). I will not be getting a gym membership.

THANK YOU for any and all help and suggestions!!!

:flowerforyou:

EDITED TO ADD: I eat my exercise calories. I limit sugars, including fruit. I get protein mainly from boneless, skinless chicken breast cooked in a slow-cooker with no oils or added fats. I measure, as well and have not lost inches in the last two weeks. My net, per MFP is 1200.

Replies

  • joejccva71
    joejccva71 Posts: 2,985 Member
    1. You need to find out what your caloric maintenance is everyday. There are formulas that are out there on websites that will give you an estimate. Also there are straps you can wear around your arm that are very accurate like the Bodymedia FIT or the Bodybugg.

    2. Once you find out what your maintenance is everyday, then you should be eating a calorie deficit of 500-1000 calories of that maintenance. This will let you lose 1-2 lbs each week.

    3. Exercise is highly recommended but not needed. Your diet is #1 priority.

    4. I did mention that DIET IS #1 PRIORITY. I don't care how long you bike ride, how long you run outside in 100 degree heat and sweat. If your DIET is NOT in order, you will not lose weight.

    5. Make sure you are getting your minimum macronutrients every single day.

    6. Drink plenty of water. Take a GOOD multivitamin and fish oil per day.

    7. Do NOT get frustrated. Everyone is different however it's a matter of calories in vs calories out. You might plateau for 2-3 weeks and not lose any weight, then one day you will lose 5 lbs overnight. It happens. Your body goes through mood swings.

    Any other questions?
  • Heatherbelle_87
    Heatherbelle_87 Posts: 1,078 Member
    Whats your sodium intake at? you didnt cover that. And if you suspect its water weight sodium is a HUGE culprit you need some for normal cell function but extra makes you retain
  • kimmerroze
    kimmerroze Posts: 1,330 Member
    Read the link in my signature... "HOW TO BUST THROUGH A PLATEAU" the writer is AMAZING and really breaks down what you are doing and what you are doing wrong.
  • cculb524
    cculb524 Posts: 10
    A couple of years ago I was working out at Curves and following there plan. When I hit a plateau I would have to increase my calories by 200-300 for at least 2 weeks and then drop it back down. I know you said you've tried to increase and decrease your calories, but it needs to be for a pretty good length of time. I would also continue to change up your workout routine as much as possible. Good luck!!!
  • Heatherbelle_87
    Heatherbelle_87 Posts: 1,078 Member
    Also, can you open your diary so we can look at your food choices. I dont want to start the debate here based off of type of calories as long as youre within calories. But certain food choices do make you bloat, reatin fluids, or are simply heavier. When are you weighing yourself?
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    1. You need to find out what your caloric maintenance is everyday. There are formulas that are out there on websites that will give you an estimate. Also there are straps you can wear around your arm that are very accurate like the Bodymedia FIT or the Bodybugg.

    *** Maintenance is 1920. My deficit is 720 calories/day equaling 1.4 lbs. per week. Rather...that's what it SHOULD be equaling.

    2. Once you find out what your maintenance is everyday, then you should be eating a calorie deficit of 500-1000 calories of that maintenance. This will let you lose 1-2 lbs each week.

    *** Done that.

    3. Exercise is highly recommended but not needed. Your diet is #1 priority.

    *** That's what I've been prioritizing.

    4. I did mention that DIET IS #1 PRIORITY. I don't care how long you bike ride, how long you run outside in 100 degree heat and sweat. If your DIET is NOT in order, you will not lose weight.

    *** Right.

    5. Make sure you are getting your minimum macronutrients every single day.

    *** I am. My diary is open if you'd like to take a look.

    6. Drink plenty of water. Take a GOOD multivitamin and fish oil per day.

    ** I drink 8-16 cups of water per day and take a multivitamin intermittently. They greatly upset my stomach, even when taken with food. I will pick up fish oil capsules. Thank you.

    7. Do NOT get frustrated. Everyone is different however it's a matter of calories in vs calories out. You might plateau for 2-3 weeks and not lose any weight, then one day you will lose 5 lbs overnight. It happens. Your body goes through mood swings.

    *** I've had a three week plateau before when I was doing everything right. So, I know this will happen from time to time. Unfortunately, I'm limited on time so I just figured I'd check the community for suggestions.

    Any other questions?

    *** Thanks for taking the time.
  • staceyo1211
    staceyo1211 Posts: 163
    Bump. Im in the same boat. Ive been stuck at 152-153 for almost a month now. Ive dont the things you said and still nothing. Ugh!
  • Majunta
    Majunta Posts: 575
    I plateaued for almost 6 weeks! I think our bodies just have to adjust to the weighloss. Once I started loosing weight again, the lbs just feel off.

    Don't worry too much, stay on course, don't get discouraged, it will pass.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    Please note:

    As much as I absolutely love MFP to track my foods and their calories, it is an absolute disgrace for giving you what your caloric maintenance is. This is something you need to find out for yourself.

    1. Either use a proven formula that is located online at different sites.

    2. Eat normally for 2-3 weeks while tracking your calories EVERY day and checking your weight ONCE a week on an empty stomach to see what your maintenance is.

    3. Buy a Bodymedia FIT or Bodybugg and have it track it for you. 90-93% accurate.


    Trust me, you burn more calories than you probably realize.

    Edit: Just read your response. Your very welcome. Your plateau'd and it will pass. Keep doing what your doing. If you are stuck at a certain weight for more than 4 weeks, drop your calorie intake by 250 calories and see if you lose weight the next 1-2 weeks.
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    Read the link in my signature... "HOW TO BUST THROUGH A PLATEAU" the writer is AMAZING and really breaks down what you are doing and what you are doing wrong.

    Sodium is good most days. Under 2300.
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    A couple of years ago I was working out at Curves and following there plan. When I hit a plateau I would have to increase my calories by 200-300 for at least 2 weeks and then drop it back down. I know you said you've tried to increase and decrease your calories, but it needs to be for a pretty good length of time. I would also continue to change up your workout routine as much as possible. Good luck!!!

    Thank you.
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    Read the link in my signature... "HOW TO BUST THROUGH A PLATEAU" the writer is AMAZING and really breaks down what you are doing and what you are doing wrong.

    Thank you.
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    Also, can you open your diary so we can look at your food choices. I dont want to start the debate here based off of type of calories as long as youre within calories. But certain food choices do make you bloat, reatin fluids, or are simply heavier. When are you weighing yourself?

    It's open.

    I weigh daily in the morning after peeing but before eating/drinking. I log my weight daily on a graph. But I only log my lowests here on MFP.
  • Heatherbelle_87
    Heatherbelle_87 Posts: 1,078 Member
    Read the link in my signature... "HOW TO BUST THROUGH A PLATEAU" the writer is AMAZING and really breaks down what you are doing and what you are doing wrong.

    Sodium is good most days. Under 2300.

    even though FDA recommends 2500 in the average diet youll be amazed at how wuickly you shed excess water weight if you can get it down to 1000-1500
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    Read the link in my signature... "HOW TO BUST THROUGH A PLATEAU" the writer is AMAZING and really breaks down what you are doing and what you are doing wrong.

    Sodium is good most days. Under 2300.

    even though FDA recommends 2500 in the average diet youll be amazed at how wuickly you shed excess water weight if you can get it down to 1000-1500

    Thank you. I will try that.
  • mill1295
    mill1295 Posts: 120 Member
    Hi,

    Try eating more protein and veggies and less carbs. I went through the last week on your diary and you don't hit your protein..

    Good luck.
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    You're right. Thank you. I will.
  • mill1295
    mill1295 Posts: 120 Member
    More protein really helped me :)
  • Rikki444
    Rikki444 Posts: 326 Member
    I have good and bad news.

    The good news is that we all reach that plateau at some point.... eventually.... it happens. How is that good. Well, you're not alone.

    The bad news is, that you need to be prepared to be 'stuck' for a little while. Your body is calibrating and adapting... it is trying to gain the weight back.... it is fighting you....resisting you.....but if you hang in there, this too shall pass and you will lose more weight.

    DON'T.GIVE.UP!

    I don't have a formula or pill or diet or magic exercise except to advise to resolve that you will not give up because you've not lost weight in a couple of weeks. Keep track of your NSV. Keep your measurements.... the scale will catch up.

    I was stuck between 132 and 134 for almost 2 months, so I know it is frustrating but I also know that it passes if you don't suspend your healthy lifestyle.

    I am sure you will have a lot of more practical suggestions and you should adopt the best ones.

    All the best.
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    Rikki444: Thanks a bunch! :)
  • WowieGarcia
    WowieGarcia Posts: 68
    4. I did mention that DIET IS #1 PRIORITY. I don't care how long you bike ride, how long you run outside in 100 degree heat and sweat. If your DIET is NOT in order, you will not lose weight.



    Any other questions?

    This is so true. Before I started MFP, I killed myself every night on the elliptical, with no weight loss. Diet (in my case, portion control) and exercise is the key.
  • WinderCD
    WinderCD Posts: 2
    I noticed on your diary that you ate almonds and low carb tortillas for breakfast. Where I'm sure that almonds are a great snack, they don't do much on the side of protein to start your day. The tortillas you picked are low carb, but that's about as much benefit as they have for you.

    Contrary to popular belief, having 1-2 eggs in the morning is not going to raise your cholesterol, plus they are a great source of protein which will help keep you full and increase ketosis (increase of your body burning your own fat).

    Try eating another form of protein, and for the tortillas, I've found a great brand. Tumaro's Gourmet Tortillas, low in carbs, garden vegetable. They not only have only 11g of carbs (less than half what the ones you ate had), but they also have 7g of fiber! This can also help you stay full longer and not crave during the day.
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
    Please note:

    As much as I absolutely love MFP to track my foods and their calories, it is an absolute disgrace for giving you what your caloric maintenance is. This is something you need to find out for yourself.

    1. Either use a proven formula that is located online at different sites.

    2. Eat normally for 2-3 weeks while tracking your calories EVERY day and checking your weight ONCE a week on an empty stomach to see what your maintenance is.

    3. Buy a Bodymedia FIT or Bodybugg and have it track it for you. 90-93% accurate.


    Trust me, you burn more calories than you probably realize.

    Edit: Just read your response. Your very welcome. Your plateau'd and it will pass. Keep doing what your doing. If you are stuck at a certain weight for more than 4 weeks, drop your calorie intake by 250 calories and see if you lose weight the next 1-2 weeks.

    Actually, MFP uses what is considered one of the most accurate formulas for the general population (particularly those who are non-athletes - which is the majority of MFP's users), Mifflin-St Jeor.

    http://www.ncbi.nlm.nih.gov/pubmed/15883556
    Four prediction equations were identified as the most commonly used in clinical practice (Harris-Benedict, Mifflin-St Jeor, Owen, and World Health Organization/Food and Agriculture Organization/United Nations University [WHO/FAO/UNU]). Of these equations, the Mifflin-St Jeor equation was the most reliable, predicting RMR within 10% of measured in more nonobese and obese individuals than any other equation, and it also had the narrowest error range.

    Obviously, all formulas have a margin of error because they are based on statistics, not individuals. But the one MFP uses has the least margin of error for the most people.
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
    To OP: What kind of exercise are you doing? If you're doing any strength training, try stopping for a week. This gives a rest period, and will let you know if you have water retention in the muscles. Also, while it wouldn't be my normal advice, if you're solely concerned with weight loss right now due to the military req's, cardio will be better strictly for weight loss (for a short period - depends on how far you have to reach goal weight for enlistment). If you still have a while (2-3 months or more) to reach goal weight, then strength training will be your friend. But I'd give it a rest for a week, if you're doing any.

    As for diet, it looks like you're zigzagging, which is fine. But for what I looked at, it's not very consistent zigzagging. You want to change things up, not create chaos :laugh: When you say you tried eating more, what was the deficit, and for how long?

    Also, your fats are really low most days. Try to incorporate more healthy fats with oils, fish, avocado (you've already got nuts, add in some other sources).
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    @WinderCD: I do like eggs and keep them around. I will switch up breakfast and look for some more nutritious tortillas. Thx!

    @Ladyhawk: I only do intermittent bike rides, maybe 1/week if that. I'd like to up it to 4-5x/week for 30 minutes each. Thank you for the suggestions! I can start cooking my chicken in olive oil and taking fish oil supplements so that might help a bit.

    I appreciate all the great suggestions! I'll report back when things start moving again. Thanks, all!

    :drinker:
  • kimberg75
    kimberg75 Posts: 412 Member
    I just read this last night about plateaus and found it very informative, it explains why they happen and mentioned that they can last 1 to 2 months! Yikes!! I thought I was in a plateau but think it must have just been a "stall" because I read in one forum that a true plateau is NO weight loss for 6-8 weeks. I have lost only 2 lbs. in the last 3 weeks so I know how frustrating it is!! Just hang in there and keep trying everything that people have mentioned it seems like great advice.
    Also I did some research and found some good information on the fit to fat ratio website...there was an audio clip about plateaus...I felt like I was in college again b/c I was taking notes! Here's what I got from it:
    Ways to break a plateau:
    1. Eat at your maintenance level for a week.
    2. Try the zigzag method. Do your normal calorie goal for 4 days, then have a 2,100 calorie day, back to normal for 4 then another 2,100 calorie day.
    3. Change your program- change your exercise routine and what you are eating. Some days eat more protein and less carbs, change it up to keep your body guessing.
    4. Don't do the same type of exercise every day.
    5. Eat 5 to 6 times a day to keep your metabolism going.
    6. Only do moderate calorie restriction- never eat less than 500 below your maintenance level or your body could go into starvation mode! (This is important I think, b/c MFP puts most people at 1200. Well I figured my maintenance and it was 1900, so I just changed mine from 1200 to 1400 this week and I have already lost a pound so eating more does help!)
    7. Take 1 or 2 rest days from exercise per week. (Gladly!!)
    8. Take time off from the diet. Have one "cheat day" per week! (I LOVE THIS ONE!!) :laugh:
    Here is the link to that article about plateuas:
    http://www.activepassivediet.com/files/active_passive_chapter_1.pdf
    Good luck girl!!!
  • McKayMachina
    McKayMachina Posts: 2,670 Member
    @Kimberg75: Great, concise suggestions. Thank you very much! :drinker:
  • lcnelson
    lcnelson Posts: 279 Member
    I too, have been stuck at 180 for almost a month now. It sucks, especially since the first 25 came off pretty easily and quickly.
    I have even increased how much I run and how many days. I know how frustrated you feel. If nothing else, switch it up a bit and try to exercise more. Maybe just pop a video in and get moving.
    At the end of the day, we will lose more weight and I am sure it won't be our last plateau:)

    Keep your head up!
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