Help! I've plateaued!

spuds151
spuds151 Posts: 4 Member
edited October 4 in Motivation and Support
So I've started at 220lb and dropped to 195 within about 3 or so months. I'm at about 5 months now since I've started a well-planned diet and exercise routine, and I'm still at 195. I've plateaued! Everything I've read says to "mix things up" but I don't really know what that means. I've been staying within the calorie and exercise requirements to lose weight, but it's just not happening. I'm trying to enlist into the Navy, and for my height I need to be below 180. So close! Does anyone out there have any suggestions on what to do to get me through this plateau?

Replies

  • ChefCupcake
    ChefCupcake Posts: 40
    It definitely happens. I lost over 50 pounds two years ago and then I hit my plateau! I am now trying to lose weight again, and so far, I have lost 10 pounds! Once the plateau is hit, it is so difficult to lose more! Maybe you're even gaining muscle and losing fat? You may need to change up your diet, or more importantly, your exercise plan. "Switch things up" by doing something completely different than what you are doing now. If you are used to only doing sit ups, then try for a run. If you are used to one type of workout, just try another type! It might help.
  • jacobhayes1
    jacobhayes1 Posts: 28
    Yea, change up your workout. I hit plateau's all the time. I just run different. Maybe start doing sprints, or run for a long time period. Maybe jump on a bike or a row machine. Different sports sometimes help too. If your body is use to basketball, try some flag football or volleyball. Just anything that is different than what your doing now. Also try changing the time you do them. If your use to running at night. Get up early and run. Hope this helped. Good luck

    Jake
  • SingSei
    SingSei Posts: 6
    Everyone plateaus :) You just have to confuse your body and it will shake out of it.

    Here are some suggestions that have helped me that might help you:

    It's great that you're staying in your appropriate caloric intake but sometimes consuming more calories will trick your body and cause your metabolism to speed up. But don't over eat one day and the next starve yourself. Maybe eat 100 - 300 more than average and then safely stay below.

    Also, trying new exercises will stimulate new muscles causing you to burn more calories. The muscles that burn the most calories are your legs and primarily the thighs, so running, dancing, or going on a bike is great.

    I hope this helps you!
  • spuds151
    spuds151 Posts: 4 Member
    What I usually do is the elliptical for cardio, about 30min. Would it be better to go for longer, or to turn up the resistance for the same amount of time? I do some weight lifting too, so should I try increasing weight more often (I usually add on 5lb to my lifts every 2 weeks)? I'm kind of scared about going over the planned calories for an entire week though. I've been staying consistantly between 1400-1500 cal/day, eating mostly veggies, whole grains, some fruits, lean meats, low-fat dairy, and the occasional brown rice.
  • ChangingAshleyForLife
    ChangingAshleyForLife Posts: 53
    I think that it would help alot if you switched from the elliptical and tried the treadmill even if you just walk try it with an incline or try a stair stepper. If you did it for about a week it would help alot. And mix up your diet too, even if you switch up the amount that you eat a specific times of the day or the types of food that you normally eat. Even upping the calories that you take in by 100 calories would help. your body quickly gets used to using the foods that you normally eat and the exercises that you do all the time so try switching it up for a week and that might be enough to help break the plateau.
  • cjstagg
    cjstagg Posts: 40 Member
    I haven't lost ANY weight in the past two weeks and I've been consistently losing a pound a week for almost three months, so I totally feel your pain. I am going to take everyone's advice that replied and try switching things up a bit. I think I am going to try a spinning class...
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