Weight loss plateau sucks.

gem_cat
gem_cat Posts: 62 Member
edited October 2024 in Introduce Yourself
Hi I'm Gem! 20 years old, 5'7".
HW: 198 pounds. (yeah.)
LW: I forgot. it's been too long.
SW: 154 pounds
CW: 154 pounds
UGW: 135 pounds (for now I guess)

the starting weight is when I joined MFP so since I'm new, it's also my current weight. summer last year, I lost 20 pounds but then got so busy with school so the loss stopped. this year i wanted to look good on my graduation photos so I started working out again. I lost another 20. recently my loss stopped again even though I'm still doing my routine work outs and of course, food limitations. i guess i'm on my plateau. I joined MFP after following some great blogs on Tumblr. I felt that I can learn so much from here!!!

Replies

  • meerkat70
    meerkat70 Posts: 4,605 Member
    How long have you stalled?

    Make sure you're eating enough. If you're sure you are, maybe try varying your exercise routines a little - for example, do a little bit more, change an activity, up the weights you use, up your intensity a little, try using interval training if you don't already - any / all of these might be the jolt you need to shift the plateau.

    However, also, unfortunately, sitting at a weight for a while is a normal part of weightloss. Rather than seeing it as being stuck, maybe try to see it as your body learning to maintain your new lighter weight, and sit it out till your body's ready to get going again. I know how hard it is. But don't see it as a failure if you possibly can help it.
  • melcowenfitness
    melcowenfitness Posts: 221 Member
    Plateaus really do stink! But they're not the end of the world. There are several things you can try to get off the plateau.

    1. Zigzag your calorie intake
    2. Switch up your exercise routine
    3. Eat some almonds (in moderation of course!) - the fatty acids that are in them plus the protein have been shown to help people lose weight.
    4. Make sure you are getting enough sleep. Sleep deprivation messes with your body's ability to regulate glucose and cortisol - both of which can lead to fat retention.
    5. If at all possible, reduce stress - try yoga or stretching to help you relax. When you are in a state of stress, your body produces more cortisol (see above).

    Hope that helps!

    Mel
  • gem_cat
    gem_cat Posts: 62 Member
    How long have you stalled?

    Make sure you're eating enough. If you're sure you are, maybe try varying your exercise routines a little - for example, do a little bit more, change an activity, up the weights you use, up your intensity a little, try using interval training if you don't already - any / all of these might be the jolt you need to shift the plateau.

    However, also, unfortunately, sitting at a weight for a while is a normal part of weightloss. Rather than seeing it as being stuck, maybe try to see it as your body learning to maintain your new lighter weight, and sit it out till your body's ready to get going again. I know how hard it is. But don't see it as a failure if you possibly can help it.

    thank you so much!!!! and wow you've lost so much!
  • gem_cat
    gem_cat Posts: 62 Member
    Plateaus really do stink! But they're not the end of the world. There are several things you can try to get off the plateau.

    1. Zigzag your calorie intake
    2. Switch up your exercise routine
    3. Eat some almonds (in moderation of course!) - the fatty acids that are in them plus the protein have been shown to help people lose weight.
    4. Make sure you are getting enough sleep. Sleep deprivation messes with your body's ability to regulate glucose and cortisol - both of which can lead to fat retention.
    5. If at all possible, reduce stress - try yoga or stretching to help you relax. When you are in a state of stress, your body produces more cortisol (see above).

    Hope that helps!

    Mel

    almonds? hhhmmm gotta put that on my grocery list! and yeah i think 4 and 5 are the main culprit. i used to stay up for 35 hours without rest just to finish my school deadlines. thanks for the help!!!
  • cbel413
    cbel413 Posts: 5
    Hi Gem,

    All good advice above, just be patient and persevere, you'll be back to dropping weight again. As suggested if you're doing the same exact routine and following the same nutritional path you need to change it up. The body is a stubborn organism and needs a reason to change. Zig zagging your calories is a good idea because your body will adjust to the lower BMR, so a day or two of higher caloric intake won't hurt but could help re-ignite your BMR again. Also as stated in an earlier post you definitely need to change up your routine and either add weight to your resistance training or increase intensity or duration for any aerobic work.

    Wish you the best,
    Chris
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