Plateau inevitable?

Marig0ld · October 2011

Maybe it's just my own anxious personality, but I see a LOT of posts about people hitting plateaus, which makes me think that I HAVE to have one. However, I haven't experienced a really noticeable one yet, and I've been serious about losing weight since July.

For a little background, I was 212 in February. By making a few small changes (practicing eating less, slowly incorporating exercise, etc.) I lost 12 pounds by late May; so by then I was 200, give or take a couple lbs. I kinda "farted around" on Weight Watchers but didn't follow the plan as strictly as I could have. So I wasn't surprised that I didn't see a huge change.

In May, I joined a group fitness program at my gym that has changed my life. With this routine, I do cardio roughly 2-3 days a week, and weight/circuit training session with personal trainers and my group 2-3 days a week. I don't make all my workouts, but in general I try to get two cardio days and two weight-lifting/strength days for a total of AT LEAST 4 workouts a week. I joined MFP in July (at 192 lbs) since the WW Points system was bugging me....I wanted to know how many calories I was burning!!!

Since early July, I've lost about 25 pounds, which I think is roughly 1-1.5 pounds a week. Math majors are more than welcome to correct me. I am ecstatic with my results and really enjoy the buddy atmosphere to keep me motivated. But I am so worried about that plateau creeping around the corner!!!

I guess my question is...have any of you folks NOT had a plateau? I'm thinking I want my ultimate goal to be between 135-140. I'm at 167 now. Do I need to expect a plateau? What I'm doing so far seems to work...I try to get in my veggies, I work out regularly, I stay within my calorie goals, I save my exercise calories for the weekends, I chug water like nobody's business (1 gal+ per day). Any reason to believe I'll hit a wall?

sorry to ramble and thanks for your thoughts!!!

lexximan · October 2011

Very curious as well, I am so afraid to hit one eventually.

jennajava · October 2011

I have a friend who's lost 100+ and hasn't hit a plateau. Just don't get discouraged if you do!

Molivieri · October 2011

Unfortunately everyone is eventually going to hit a plateau...If you are continually doing the same exercise program and eating the same and you notice the amount you are losing is going down, you may be getting close... The easiest way to avoid this is to switch things up. Do your routine but backwards, the exercise you do first, do last and vice-versa. The body adapts very quickly to things and gets accustom. Switching things up, keeps the body "on its toes" thus preventing or breaking your plateau...GOOD LUCK!!!

mgmlap · October 2011

I hit a plateu..it lasted a month.. I teetered between 145-146 for a whole month..but during that month..I did manage to lose 4 inches...so still doing good.

As of this morning..I finally went down to 143.8. So if you do hit a plateu...plow through it..keep up on the exercising and on the eating. ..it does eventually fall through the way side.

Oh..and take measurements every 2 weeks to once a month..so if yo do hit a plateu..you can still "see" a loss..not in weight..but inches...

Good Luck

GalaxyDuck · October 2011

I haven't really hit any plateaus during my weight loss journey. I did have a little stall of 2-3 weeks in weight loss when I switched my work out routines (from mostly cardio to mostly strength/resistance). I made sure to research A LOT, and so early on started cutting out processed foods and following tips from fellow MFP's (http://www.myfitnesspal.com/topics/show/20343-how-i-have-avoided-plateauing-length-warning?hl=how+to+avoid+plateau)

If you haven't hit any after losing 41lbs, you're probably safe since you appear to know what you're doing! Good luck!

Fit_ClaudiaQ · October 2011

Often people, including myself, hit plateau because the body gets used to the same routine. It helps when you constantly change it up, which by the way you're doing great! Dropping 1-1.5lbs/wk is very healthy, making it least possible for you to hit plateau. BUT they say the closer you get to goal the harder it gets to lose weight so if in case you do hit a plateau, don't get discouraged...just keep going! I've hit plateau various & I switch it up & wa-lah it works..good luck though!

FitasBarbie · October 2011

totally out of topic but your "go froggy go" ticker is darn cute!

Plateaus are not for everyone, but if you do hit one don't give up rotate your exercises confuse your muscles and zigzag your cals. Goodluck :-)

juliesummers · October 2011

If you hit one, just understand and acknowledge what is happening and move on - but in the mean time, don't worry about it and just embrace your loss!

Note: The more weight you have to lose, the easier it comes off, and the less likely you are to see a plateau.
I've seen plenty of plateaus, but that's because I weigh under 115lbs and have been eating super healthily for 6+ years. My body more easily goes into starvation mode because it has less fat to fuel it, and it's more used to how I've been treating it (ie. I'm not making any huge changes, so I don't see many major changes).

Embrace this time and watch the weight fall off.

koosdel · October 2011

I plan a week of extra light excersize, that differs from my typical routine, and extra rest about every six to eight weeks.

That, and if there is any balance between diet, excersize, and rest.. a plateau can be avoided. 'Can' meaning possible, not definite.

BaileyBoo13524 · October 2011

I did so great until I was in my 160s!! I hit a major plateau or it seemed that way! It lasted about 4 weeks until I reached out for help because I knew I was doing everything right workout and eating wise! But the best advice I recieved was that I needed to increase my calorie intake by 10% so I went from eating maybe 1200 calories a day and bumped it up to about 1400-1600. Now I eat anywhere from 1500 and have even gone as high as 2300. I run so much and do so much high intesity workouts that I burn so many calories so my body needs more to fuel weight loss! Haven't hit another one since

Marig0ld · October 2011

Thanks everyone! My trainers switch up the exercises we do so that we're not on the same machines all the time. They will also give us different exercises...some workouts will be more squat-and-lunge heavy, while others will focus on weights only. I also try to mix up my cardio. Some weeks I'll focus more on running, others more on elliptical, others on aerobics like Zumba and TurboFire at home.

I mostly do that to keep from getting bored with my routine, so it's great to know it may keep a plateau away (for now)! Thanks again!

chevy88grl · October 2011

I really think it depends on a person's body. I also think it depends on what you're doing. If you eat the same things day in and day out - which keeps your caloric intake the same day in and day out, you do the SAME workout day in and day out -- then yes, it is inevitable that you will plateau.

Our bodies get used to what we're doing. They adapt well. If you hit on something that works and run with it - eventually, your body adapts and most people hit a plateau. I truly believe the key to not hitting one is always being one step ahead of your body. If you change things up and keep it guessing - I think you can avoid a plateau.

I also think that some people's bodies are just more inclined to get stuck at certain weights along the road. For me, the mid 160's was a sticking point as was 150lbs.

Good Luck!

Huskeryogi · October 2011

I planned one on purpose in the month of August. When I'm trying to lose weight I tend to plateau around 180lbs and I had already hit that so instead of waiting for the plateau I planned it.

First/third week of the month I ate maintenace calories and second/fourth week of the month I didn't exercise. I still lost 2lbs for the month but that was quite a bit slower than I had been losing. So it's not technically a plateau but I think sometime our bodies need a break from aggressively losing weight.

Then first week of September I stepped it up again and lost 2.5lbs in a week and have lost about 1lb a week since.

I would much rather plan a maintance month than have one happen that I can't explain.

SueInAz · October 2011

A lot of good information here already so I only wanted to add that a plateau is not always a bad thing. It means your body has reset and found a new "normal" weight.

Rachaelluvszipped · October 2011

No if everything is going as planned..no need to worry about it, as your doing fine! If you do hit one..just change up your exercise routine..and it will shock the body to losing again.

brandiuntz · October 2011

Lots of good info here already. Just wanted to add that once you get within 15 pounds of your goal weight, it's normal to see the weight loss move much slower then before. That is normally because your body is so close to it's "proper" size, that you have fewer fat reserves. Just keep doing what you're doing and you'll continue to see progress. Congrats on your success so far!

abbysmommy7 · October 2011

bump for later

Pangui · October 2011

I always hit a few plateaus along the way, but if you average out the weight loss over time, it comes out the same as if I had lost it steadily. I recently came off a 3 week plateau and I was weighing every morning. In 8 days, I lost 6 pounds. It would have been about the equivalent of losing 2 pounds/week all along. Maybe some folks like me just lose their weight in fits and spurts.

Congratulations on the wonderful weight loss so far!

KeriA · October 2011

Typically when 10% of original weight has been lost a plateau can result. I think your little periods of slowing down may have reset your weight so you didn't have to go through one yet. How do we reset our weight? We maintain a weight for about 2 months. What happens is that the farther you get from your last reset weight the harder your body fights to take you back. The point is that your body tries to maintain your weight. This is important for those that have reached their goal weight. Reset your weight after you lose so you can have your body help you maintain. Before it hits a plateau your body will fight harder and harder slowing down the loss. Your question is can you avoid one. I think you can get yourself quickly through one. http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html
I think many here do that. As many have said plateaus have their advantages. You reset your weight so your body doesn't fight you so hard when you start to lose again. You usually lose inches. If you have significant amount of weight to lose it can help your skin catch up to your weight loss to avoid loose skin. You learn about maintenance. If you plan it and increase your intake and lower your exercise a bit you give your body a break from the calories deficit and that may be healthier if you get better nutrition in the process. A rest can help motivate you for the next weight loss effort.
Frankly I am going to check out the link on how to avoid them above.

ATT949 · October 2011

It depends on how you define "plateau".

I lost weight very quickly - 95 pounds between December and July 1. I had period of up to eight days where I didn't lose weight but those were "recovery phases", as I came to call them, that indicated the end of a "cycle".

You can see my stats here:

http://cbeinfo.net/weight.htm

My GF runs a clinic for Lindora, a medically-supervised weight loss program here in Southern California. Their patients work on a 10 week program and some of them hit a plateau but it's the exception. Most of their patients follow a diet of 800 to 1000 net cals/week and lose 10% of their body weight. Pretty cool, actually.

Plateau inevitable?

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