EXTREMELY FRUSTRATED AND CONFUSED!!!

Not that I'm very experienced in this but from what I've read on here you may need to mix it up a little with your exercises/foods and calorie intake, don't be down about it hun (easier said than done I know!!) and be proud that you are maintaining what you have already lost and you haven't put any on :-)

*THIS IS A SLIGHTLY EDITED VERSION OF A MAIL I SENT A FRIEND YESTERDAY*

I was stuck at the same weight area of about 2-3lbs for 80 days. Yes. 80 Days. It sucked! I had focused on making sure I got at least 100g of protein, tried focusing on water, tried eating less, exercising more. Nothing helped. Finally I got the clue after once again after a cheat day it fluctuated down. I went through my calories and discovered I was consistently lower than my calorie goal by 100-300 on the typical day. Here and there if I had a cheat day I would go to about 2500 calories which isn't much higher than maintenance, so it didn't make a difference. But those days I went way over I lost weight.

As soon as I focused on getting within 50 calories of my calorie goal I started dropping weight like crazy. I lost about 4lbs in three days, and 2 of those stayed off. Since then I've been consistently losing weight and I still get plenty of sugar.

1. Reset your calorie goal because you may have reached the point where your body isn't willing to lose the fat because it thinks you are in a state of famine/near starving times. Double check your activity level and set it right.

2. Try to get at least 100 grams of protein every day.

3. Eat your calories within 50 of your daily goal. I go over/under daily, but stay within that 50 calorie window if I go below.

Since I've been sticking to that, I've lost 6lbs and its only been a couple weeks.

If these things don't try, mix that with some HIIT training (the best/fastest way to lose actual "Fat").

This is what worked, after nothing else did. Good Luck Sweetheart

*Thats the story of my whole crazy plateau situation, it might not be the answer for you because I didn't get to peek at your diary, but it took me forever and lots of crying sessions to stick it through until I figured it out.*

I plateaued for a bit and found that I had to actually eat more calories. I did the whole zigzag method (google it) and I think it helped. I am by no means an expert though. Good luck! It definitely is frustrating!

since i can't see your food diary, and i know that losing weight is 80% nutrition, i'm going to venture a guess that you probably aren't eating enough food, probably not eating the right food, and not eating back exercise calories.

sometimes people get into diet mode and think all they can eat is egg whites and veggies. you need a balance of everything, even carbs and some sugars/sweets. you have probably made the mistake that some many women have made here and have their calorie goals set too low (i.e. 1200) and you would benefit from eating something like 14000-1500.

Have been on a Plateau since JUNE!!!

Can you believe it June????

I drink 8 cups of water a day, I work out at least 4 times a week (elliptical & Zumba and sometimes Bikram Yoga) and i log in my food!!!!!

WHAT IS GOING ON?!

I have had to hide the scale because if and when I do weigh myself I get so upset, my whole day is RUINED.

How can one work so hard with NO results?!?!

Should I stop eating my exercise calories? Should I zig-zag? Should I fast?

SO MAD I COULD SCREAMMMMMMMMMMMMMMMMMMMMMMMMMM!

E:explode:

How are you calculating calories burned? If you are not using a HRM I would suggest only eating 75% back
Are you measuring and weighing your food? If not get a kitchen scale and start now, you may be eating more than you think you are.
Is your weekly weight loss goal correct for the amount you have to lose. Please see this guide to setting ideal weekly weight loss goals based on how much you have to lose:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

maybe try mixing up your workouts..OR what i do, up your cals a little..it sounds scary, but i have had to do it at least 3 or 4 times this year, and it works..i can see why you must be frustrated..if i plateau for a week or 2, im annoyed..maybe you can try a little of everything, and see what works best for you..good luck:drinker:

I really love that everyone on here gives such great and helpful advice. As others said, if you aren't getting enough calories your body goes into starvation mode and you won't lose weight. Try mixing up your diet, and exercise routine as well.

increase your water by half-again. lower ur sodium. break ur meals in half. eat them at two different sittings a couple hrs apart. do something completely different for your workouts. really mix things up. this is the stubborn chub--confuse the crud out of it, and maybe it will be sent packing. just a few ideas. good luck, and DON'T GIVE UP.

Strength Training!! If all you're doing is cardio, eventually your body will adapt. You need to build muscle, which in turn will boost your metabolism, and melt that fat away. I'm not talking curls with 2 lb dumbells either. Lift heavy. It'll work. Also, I do agree with what people have said about your nutrition. Just giving some exercise advice.

woah!!!!!! Staci is so right on. Get stronger, not skinnier-YA!!!!!! Thanks for sharing that link Engineman.

http://www.myfitnesspal.com/topics/show/416542-i-hope-this-helps

It's been said on here in more detail, but EAT MORE FOOD!!! Eat above your BMR you are probably eating way too little. and YES keep eating your exercise calories.

I agree with many of the posts, I had a complete off week where I didn't do anything at all but kind of watch my calories and that week I lost 2lbs.

This is the story of what happen when you want to lose those last pounds.

Your body does not know it live in a place and time where food is readily available and where most of us sit on our behind in front of a computer almost all day. Our bodies still think we are living in caves, hunting and generally working really hard in order to survive.


When we only want to lose those darn last few pounds, our body really don’t want too.

Us: I really want to lose the last 10 pounds because I really want to feel sexy in that little black dress


Body: Why getting rid of those last precious fatty pounds? What if the winter is really hard and we can’t find food. We need that fat!!!! We need to survive.

So, in order to lose, what we do? …….reduce our calories and spend hours on the elliptical.


Body: Oh my God!!!!!!!!!! What is happening? Why do we have to work so much to eat so little food? We must be in a famine!!! Start the survival protocol stat!!!! First, we have to reduce the numbers of calories we use in everyday tasks.

BODY TO DO LIST

- Sleep more

- Move less when awake

- Use muscle mass for energy. Muscles require more energy to have, use and move around. Slowing down metabolism

- Use fat reserves

- If all of the sudden we get more food (Yay we killed something) make sure to store as much as possible.


The result is a plateau at best, a messed up metabolism at worst. In fact it is one of the best way to gain the weight back and more. We all know people that have been on every diet in existence but are at their highest weight ever.

Some call that state, starvation mode…..but for me it’s more a conservation mode where the goal is to survive long enough until food is available.

Us: But I really want to wear that little black dress!!!! And I do not want to eat like a bird for the rest of my life!!!! What should we do?


We can lose those last few pounds and keep a healthy metabolism. We have to keep the deficit really small, about 250 calories a day and eating your exercise calories.


Do heavy strength training, if you use your muscles often, your body will try to keep them.


Eat plenty of protein. About 1g by lean body weight. Eat also plenty of fat. Your bodies need fats to function.


Remember, your body is not the enemy. Work with it, enjoy the journey, love yourself.

Maybe you need to eat a bit more? Often people tend to keep lowering their calories, and their bodies don't like it. Also, perhaps sodium is an issue for you? I know it can cause bloating/waterweight gain.