Plateau advice?

jplucheck
jplucheck Posts: 275 Member
edited October 6 in Motivation and Support
I have been in this plateau of losing and gaining back the same 2-3 lbs, it just varies by the day. The problem is that I am usually under or just over my calorie goal which is 1360 (Wish it was more like 2000) is that too high or too low? I was at 1200 when I first started but easily became hungry, tired and grumpy so I thought I would just it just add a tad, but now I am not losing. I exercise at least 3x a week for an hour or more and hardly ever follow the same routines!

My diary is completely open and I don't mind taking advice if I am eating the wrong "types" of food. I think I normally eat pretty healthy but I do indulge every once and awhile by either a snack or randomly going out from time to time but not ALL the time. Yes I do drink but in moderation and I am not looking for STOP anything in my lifestyle or deprive myself of things I really want because this is not a "diet" for me, but I am more than willing to make adjustments.

Any ideas of what I can possibly change would help tremendously I am willing to try anything!
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Replies

  • nellie_88
    nellie_88 Posts: 256 Member
    I think I have just hit my plateau... I need to figure out some things to change up, I'm sure people will post a lot of good advice on here. I have been reading the forums on plateau's looking for info. Good look!
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    Your calorie intake is all over the place, try sticking with a consistent number. Small adjustments are easier to make when you have consistency.
  • 4theking
    4theking Posts: 1,196 Member
    Just take one day a week and eat double your bmr. This increases your fat loss hormones as well as encourages a whosh, or release of water weight you may be holding onto.
  • jplucheck
    jplucheck Posts: 275 Member
    Just take one day a week and eat double your bmr. This increases your fat loss hormones as well as encourages a whosh, or release of water weight you may be holding onto.
    So if my BMR is 1,483 so I should eat 2966?
  • fionat29
    fionat29 Posts: 717 Member
    Bump!
  • 4theking
    4theking Posts: 1,196 Member
    Just take one day a week and eat double your bmr. This increases your fat loss hormones as well as encourages a whosh, or release of water weight you may be holding onto.
    So if my BMR is 1,483 so I should eat 2966?

    Yep. When doing this it is not necessary to eat back your exercise calories though. How many calories are you consuming daily?
  • jplucheck
    jplucheck Posts: 275 Member
    Just take one day a week and eat double your bmr. This increases your fat loss hormones as well as encourages a whosh, or release of water weight you may be holding onto.
    So if my BMR is 1,483 so I should eat 2966?

    Yep. When doing this it is not necessary to eat back your exercise calories though. How many calories are you consuming daily?


    Usually around 1360, some days a little over some day a little under and I usually eat some of my work out calories back. So should stop eating my workout calories back and try an intake of 2966?
  • 4theking
    4theking Posts: 1,196 Member
    Just take one day a week and eat double your bmr. This increases your fat loss hormones as well as encourages a whosh, or release of water weight you may be holding onto.
    So if my BMR is 1,483 so I should eat 2966?

    Yep. When doing this it is not necessary to eat back your exercise calories though. How many calories are you consuming daily?


    Usually around 1360, some days a little over some day a little under and I usually eat some of my work out calories back. So should stop eating my workout calories back and try an intake of 2966?

    Set your daily calories to 1400, don't eat exercise calories, and eat 2800 for one day. Your plateu will be no longer.
  • kit548emt
    kit548emt Posts: 91
    I personally went through the same thing recently, I try keeping my heavy carbs like rice for example before 2pm, and most fruits before then too. I workout in the late afternoon, a trainer told me that if you eat heavy carbs after you workout and too late in the evening it's stored energy which = fat. You want to eat them before you workout. I try and do mostly protein and fiber filled meals after about 2-3 pm. It took about a week but I stopped seeing it go back up, except for of course typical fluctuations day to day. It took another week before I started to see the weight go back down, maybe my body just needed to get used to it? Not sure.

    Forgot to include, he also said that eating carbs after 2 would be okay if you workout the next morning.
  • 4theking
    4theking Posts: 1,196 Member
    I personally went through the same thing recently, I try keeping my heavy carbs like rice for example before 2pm, and most fruits before then too. I workout in the late afternoon, a trainer told me that if you eat heavy carbs after you workout and too late in the evening it's stored energy which = fat. You want to eat them before you workout. I try and do mostly protein and fiber filled meals after about 2-3 pm. It took about a week but I stopped seeing it go back up, except for of course typical fluctuations day to day. It took another week before I started to see the weight go back down, maybe my body just needed to get used to it? Not sure.

    Carbs in the evening are not stored as fat, this is a myth.
  • jplucheck
    jplucheck Posts: 275 Member
    Just take one day a week and eat double your bmr. This increases your fat loss hormones as well as encourages a whosh, or release of water weight you may be holding onto.
    So if my BMR is 1,483 so I should eat 2966?

    Yep. When doing this it is not necessary to eat back your exercise calories though. How many calories are you consuming daily?


    Usually around 1360, some days a little over some day a little under and I usually eat some of my work out calories back. So should stop eating my workout calories back and try an intake of 2966?

    Set your daily calories to 1400, don't eat exercise calories, and eat 2800 for one day. Your plateu will be no longer.

    Definately going to try this, as I have been on a plateau for almost 2 months. I read your profile and appreciate your advice! How long should I wait before expecting my plateau to decrease?
  • 4theking
    4theking Posts: 1,196 Member
    1-2 weeks and you will see a loss.
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    Just take one day a week and eat double your bmr. This increases your fat loss hormones as well as encourages a whosh, or release of water weight you may be holding onto.
    So if my BMR is 1,483 so I should eat 2966?

    Yep. When doing this it is not necessary to eat back your exercise calories though. How many calories are you consuming daily?


    Usually around 1360, some days a little over some day a little under and I usually eat some of my work out calories back. So should stop eating my workout calories back and try an intake of 2966?

    Set your daily calories to 1400, don't eat exercise calories, and eat 2800 for one day. Your plateu will be no longer.

    ^^^This is exactly how I lost my weight. Except I didn't plan my spike days, they just happened, usually on the weekends. I never stayed at the same weight longer than a week. Plus, it helps you so that you can enjoy normal things like going out and parties and stuff. You don't have to follow your "diet" every single day.

    Eat up! Woo hoo!! :drinker:
  • jplucheck
    jplucheck Posts: 275 Member
    I personally went through the same thing recently, I try keeping my heavy carbs like rice for example before 2pm, and most fruits before then too. I workout in the late afternoon, a trainer told me that if you eat heavy carbs after you workout and too late in the evening it's stored energy which = fat. You want to eat them before you workout. I try and do mostly protein and fiber filled meals after about 2-3 pm. It took about a week but I stopped seeing it go back up, except for of course typical fluctuations day to day. It took another week before I started to see the weight go back down, maybe my body just needed to get used to it? Not sure.

    Carbs in the evening are not stored as fat, this is a myth.

    Thank you, because I eat most my carbs after a good work with my dinner.
  • kit548emt
    kit548emt Posts: 91
    Carbs in the evening are not stored as fat, this is a myth.

    Good to know, thanks!
    Even the heavier carbs aren't if you don't burn them off?
  • LisaKyle11
    LisaKyle11 Posts: 662 Member
    Just take one day a week and eat double your bmr. This increases your fat loss hormones as well as encourages a whosh, or release of water weight you may be holding onto.
    So if my BMR is 1,483 so I should eat 2966?



    Yep. When doing this it is not necessary to eat back your exercise calories though. How many calories are you consuming daily?


    Usually around 1360, some days a little over some day a little under and I usually eat some of my work out calories back. So should stop eating my workout calories back and try an intake of 2966?

    Set your daily calories to 1400, don't eat exercise calories, and eat 2800 for one day. Your plateu will be no longer.

    interesting..... i think this can make sense as long as someone is just moderately exercising.
  • 4theking
    4theking Posts: 1,196 Member
    Carbs in the evening are not stored as fat, this is a myth.

    Good to know, thanks!
    Even the heavier carbs aren't if you don't burn them off?

    New science has shown that the time carbs are eaten doesn't matter. I ate ice cream and candy bars every night while losing almost 70lbs.
  • kit548emt
    kit548emt Posts: 91
    New science has shown that the time carbs are eaten doesn't matter. I ate ice cream and candy bars every night while losing almost 70lbs.

    That's interesting! Thanks for letting me know! Where did you read that? I'd like to learn more about it :)
  • Murphy15
    Murphy15 Posts: 142
    I am SO glad I found this!
  • LTRUITT3
    LTRUITT3 Posts: 205 Member
    bump
  • 4theking
    4theking Posts: 1,196 Member
    New science has shown that the time carbs are eaten doesn't matter. I ate ice cream and candy bars every night while losing almost 70lbs.

    That's interesting! Thanks for letting me know! Where did you read that? I'd like to learn more about it :)

    I am sure you can find it at leangains.com
  • kit548emt
    kit548emt Posts: 91
    I am sure you can find it at leangains.com

    Thanks!
  • heatherdills
    heatherdills Posts: 53 Member
    I just try to stay under the carbs and fat that MFP sets for me after I exercise. You may also want to try changing your routine. Either the type of exercise or how long you do it for.
  • Scatterdragon
    Scatterdragon Posts: 225 Member
    bump
  • TNoire
    TNoire Posts: 642 Member
    I did a full write up on it here

    http://www.myfitnesspal.com/topics/show/387166-questions-about-weight-loss-plateau-s-why-do-they-happen-w
  • ncole3
    ncole3 Posts: 164
    bump
  • BobbyClerici
    BobbyClerici Posts: 813 Member
    This helps me, and it's controversial to some.
    As for diet, I pig out once a week on a free day - one meal - a total pig out. And then I eat all the things I crave all day.
    In theory a good feeding shocks your body and energizes metabolism.

    As for exercise, I change my whole regiment every 2 weeks, because your body has a way of down-regulating the effects of whatever it is we are doing.

    And my results have been and remain stellar.

    62 lbs lost so far and almost 20% reduced body fat.
  • Luv2BMommy
    Luv2BMommy Posts: 36
    bump
  • jaybee25
    jaybee25 Posts: 117
    bump
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Just nominating 4theking for outstanding poster award here. Great advice.
This discussion has been closed.

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