The Dreaded Plateau

atomsforpeace
atomsforpeace Posts: 14
edited October 7 in Fitness and Exercise
Oh the plateau. I started at 286 in February of 2011 and am now at 212. That would be amazing except no one told me when I started that this would get harder and harder. Now, as if I needed confirmation, everyone is telling me exactly that. I got down to this weight by doing almost pure cardio: Elliptical for the first 5 months and now jogging for the last 5. Oh and counting that calories and staying well below my limit almost every day (with exceptions of holidays and general "f- it" days).

I do about 2.5 miles a day at 6.3mph but it almost seems like its getting harder to maintain that. That and my progress is becoming more and more incremental, taking 2 or 3 weeks to put off a pound or two. I wanted to get to 180 by February which is looking less and less like a possibility, but oh how it would be nice to atleast be 200. Any suggestions?

-CJ

Replies

  • deekaydee
    deekaydee Posts: 158 Member
    I broke my plateau by eating at maintenance for two weeks.

    In the first 3 days, I gained some weight, but whatever I gained was lost quickly a few days later.

    After my two weeks at maintenance, I lowered my calories back down and started losing again.

    I really think your body starts to get used to a certain calorie level, and that level just isn't effective anymore at weight loss. Spending a few weeks reminding your body about how many calories it "really" needs seems to reset it.

    I'm no expert, but it worked for me.
  • deekaydee
    deekaydee Posts: 158 Member
    Oh, and don't forget to make sure you have updated your calorie goal for your new weight. MFP reminds you to reset your goals every so often, but I make sure I do it every 10 lbs. The lighter you are, the fewer calories you need, so if you haven't lowered it as you lost weight, your calorie goal may not be accurate.
  • jms1985
    jms1985 Posts: 58 Member
    Ohh, the plateau. I feel your pain. I started to plateau a few months ago & then sorta "gave up". But, as cliche as it is, it's the new year, so here I am...
  • weaverfit
    weaverfit Posts: 124
    sounds like maybe you need to shift your workout/exercise to something new to jar your body into working differently, burning calories differently
  • MaximalLife
    MaximalLife Posts: 2,447 Member
    Oh the plateau. I started at 286 in February of 2011 and am now at 212. That would be amazing except no one told me when I started that this would get harder and harder. Now, as if I needed confirmation, everyone is telling me exactly that. I got down to this weight by doing almost pure cardio: Elliptical for the first 5 months and now jogging for the last 5. Oh and counting that calories and staying well below my limit almost every day (with exceptions of holidays and general "f- it" days).

    I do about 2.5 miles a day at 6.3mph but it almost seems like its getting harder to maintain that. That and my progress is becoming more and more incremental, taking 2 or 3 weeks to put off a pound or two. I wanted to get to 180 by February which is looking less and less like a possibility, but oh how it would be nice to atleast be 200. Any suggestions?

    -CJ
    I started out at 262lbs and my wall was 211.
    I bounced off that weight 5 times - hitting 211, then I'd stall, gain and hit 211 again and again.

    My breakthrough was in a total change in my workout program.
    I changed the types of resistance I did as well as cardio.
    I upped my protein from 15% of my diet to 35% and lowered carbs to 35% and Fat at 30%.
    It was hard to give up breads and pastas, but that did it.
    Also, I totally gave up white processed flour. I went completely to whole grain.

    And guess what? I zipped past 211 and am now 195 -- MY NEW WALL!
    That's OK, I am about to make some major changes in my workout, and down we'll go!

    Good luck!
  • bstamps12
    bstamps12 Posts: 1,184
    I hit several plateau's on my way to my GW. Some things that worked for me:
    1. Eat maintenance for a week, then drop back to losing 1 lb per week calories.
    2. Have a recovery week for your workouts. Build for 3 weeks, recover for 1 week with your running distances (just a general rule of thumb anyways)
    3. Watch your macros: do some research on your lifestyle and your macro needs. I think MFP sets it at 40%carbs/30%protein/30%fat if you don't change it (I could be wrong about the default). But google or MFP search for info on macros, and try staying within your goals for your macronutrients.
    4. Drink more water.
    5. Eat foods you wouldn't normally eat. That's not to say unhealthy foods, but if you normally have cereal for breakfast, try eggs or turkey sausage or oatmeal. It'll mess with your body's metabolism.
    6. Try exercises that aren't in your usual routine. Try Insanity or Jilian Michaels or BodyRock.tv...muscle confusion is all the buzz (albeit, maybe overhyped, but nonetheless) for a reason.

    Hope that helps! Good luck & congrats on what you've accomplished so far!
  • atomsforpeace
    atomsforpeace Posts: 14
    You know what? This makes a lot of sense. Every time I go through a period of really throwing caution to the wind and then, feeling ashamed, get back to my calorie limit. It seems like I'll lose 4 or 5lbs in the immediate 'getting back on track' period. I think I'll give this a shot.
  • atomsforpeace
    atomsforpeace Posts: 14
    This is very helpful. Thank you. I will be taking these suggestions up
  • atomsforpeace
    atomsforpeace Posts: 14
    Awesome. That's great. I think it's time to re-evaluate this jogging business and start adding some strength training into the mix. Appreciate it.
  • patricia909
    patricia909 Posts: 205 Member
    bump
  • tanyaMax
    tanyaMax Posts: 524 Member
    Did you break your plateau? I am having the same problem...need to change it up on Monday if I haven't loss again waaah!
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