Weight loss has slowed down - What can I do?

cmyk529
cmyk529 Posts: 13
edited November 8 in Food and Nutrition
Hello,
So I've found that I plateau every 20lbs, just because that's the way my body is. I plateaued at 200, now I'm doing it again around 180. I only eat 1,100 calories a day or so, and I go to the gym a LOT, and I have tried not eating my exercise calories, eating my exercise calories, and then I tried taking about three days off, eating a normal range of 2000 or so.

I'm 20 female, who plays soccer, goes to the gym (cardio & weights) nearly every day and counts calories. Ideas to get my body kick started?

Replies

  • koosdel
    koosdel Posts: 3,317 Member
    How do have the energy for all that on 1,100 calories a day?
  • steffiejoe
    steffiejoe Posts: 313 Member
    I would eat more.
  • nnapieralski
    nnapieralski Posts: 132 Member
    Up your calories.
  • rugbyphreak
    rugbyphreak Posts: 509 Member
    eat a little more and mix up your exercise routine. your body gets used to things, so try a new cardio work out, take a work out class, do different weight machines, rent exercise dvds from the library, just do something new!
  • hiker282
    hiker282 Posts: 983 Member
    Eat more, change your routine so you're working different parts of your body, and then eat some more.
  • April0010
    April0010 Posts: 178 Member
    eat a little more and mix up your exercise routine. your body gets used to things, so try a new cardio work out, take a work out class, do different weight machines, rent exercise dvds from the library, just do something new!

    This!
  • ErinBeth7
    ErinBeth7 Posts: 1,625 Member
    Maybe you should try increasing your calorie count to 1300-1500 a day. That range loses about a pound a week, which is recommended. You are active and I think 1100 cals a day is too low. If you sat at a desk job all day, I'd say that would be a somewhat low count, but okay overall.

    Reduce the sugar and sodium in your diet as well, if it all possible. I know people say that a lot, but it is an important factor. Sodium retains water and that could be a culprit in your plateaus.

    You could also try zig-zagging your cals one week to keep your body on its toes. E.g. monday 1200 cals, tuesday 1400 cals, wednesday 1200, thursday 1500, friday 1300, saturday 1200, sunday 1200. You may also change up your exercise routines. Doing the same strength and cardio can get your body in a rut. Try running or even dancing one day.

    I don't know if any of my suggestions are guaranteed to work. These are just some ideas.
  • BiancaW18
    BiancaW18 Posts: 26 Member
    Muscle confusion!! If you are in a routine of working out every week, your body will get used to it and stop burning as many calories. Try doing something completly different like maybe running/jogging, tennis, different weights, or work out dvds so you put your body in shock and into a calorie burning mode!! :)
    Best of luck!!!
  • TrueBlueBruin78
    TrueBlueBruin78 Posts: 311 Member
    I agree with rugbyphreak, your body has adapted to what you have been doing and has optimized the calories that it has been getting. In other words your body has been in starvation mode, where everything you eat is getting stored because it is in that mode, to get out of that give yourself some time to indulge a bit, to jump start your metabolism again. If you can go 6 days eating well within you caloric range, give your self one day of free eating. In your case your very active, so eat whatever you want, that should help you.
  • cmyk529
    cmyk529 Posts: 13
    Oh I like the idea of zig-zagging my calories, that feels like a good way to stay on tap but keep my body on its toes. I'm going to give a go at some different things.
  • CyberEd312
    CyberEd312 Posts: 3,536 Member
    How do have the energy for all that on 1,100 calories a day?

    This x1000!!

    If you are that active then 1100 calories is not sustaining your activity...... I workout 6 days a week and split train each day, my BMR minus my 500 calories deficit to lose 1 pound a week is 2480 and I eat 3200 calories a day (I eat back my exercise calories) and am still losing 1 to 2 pounds a week (every week) and that is after dropping 293 lbs.. You say u tried eating back your exercise calories?? Can I asked for how long did you try this?? If you was eating under 1200 and than started eating back the exercise calories it is going to take your body a couple weeks to get use to finally get the fuel it needs.... Then you should start seeing the scale move.....
  • brenteesha
    brenteesha Posts: 49
    Try eating smaller meals/portions more frequently. I've been told that eating raises your metabolism, and consequently eating smaller meals more often will increase weight loss by keeping your metabolism higher.

    On a side note... I admire your dedication! I just recently started calorie counting, and my goal is 1620... and I haven't incorporated any exercise yet. 1100 calories and a vigorous exercise routine is quite different, and very admirable! Best wishes on your continued weight loss journey (:
  • cmyk529
    cmyk529 Posts: 13
    As far as the energy for 1,100 cals, I get relatively light headed sometimes, but then I just have some tea or fruit or something. Quantity-wise I eat TONS of vegetables, so I'm physically full I guess.

    I've upped my cal intake in general the last few weeks to 1200-1300, so I might bump up to 1400-1500 to see how that goes.
This discussion has been closed.

Categories