Plateau advice from those that met their goal

Eat more for a couple days and rest. Also, take measurements!! I have seen inches lost when I haven't seen the scale move.

^^^^This

A group of my friends decided on January 1st and for 2 weeks to eat at maintenance to break any plateaus.
This was on my wall yesterday of one of my friends using my numbers.
She was stalled FOREVER!

"AmyW125 Ok...no scale movement BUT I went from a size 5 jean to a size 0!!!!! Thanks...I'll keep eating! "
Shes eating between 1500-2k a day and working out 3 times a week.

Better bodies are built in the kitchen and in bed sleeping!
Everything else is secondary!

Jesus just eat!
Why are we over thinking this stuff so much.

You eat below TDEE you lose weight.
You eat close or below BMR you lose lean mass.

O.O
Exhausting!

Plenty of people calorie cycle but its a huge pain in the *kitten* because you have to think about it too much.

Set calories to 1600, lose weight and eat well!

Simple!

bump....4 months stuck at the last 10 pounds!!!! HELP!!!!

Same here.... I have upped my calories and am changing up my workouts this week, also adding more weight to my weight training.... Hopefully this helps!

A group of friends and I ate at maintenance for 2-3 weeks and broke out plateaus. Try it! It boosts metabolism and gives you an extra 20% of food to eat!

one bad weekend for me and I am up 2 or 3 pounds and it takes another 1-3 weeks to lose it. I can't

You realize this is water weight right? To gain 2 or 3 lbs of fat you would need a surplus of 7000-10500. This is regardless of age or gender.

People need to stop freaking out about water, glycogen, food, poop, and urine fluctuations and focus on health and body composition.

THIS. While there might be a slight gain, the point is that it has to be done for a couple of weeks to totally assess if it works.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I lost 85 pounds cycling and anytime I hit a plateau and was being honest with myself about food intake and it actually was a plateau, I would go crazy with food for a day, like eat a whole box of mac and cheese and then some(over 1,000 extra calories), in addition to my normal food routines. it would break the plateau every time.

Bump

great info here thanks for sharing

I don't know if you call it a stall, a plateau or some new category altogether when you've been on here a year and instead of losing gained a few instead! I have finally come to the conclusion that I've been undereating for many years, thus messing up my metabolism.

I'm 5"4 135lbs and I run about 5-6 days a week, plus 2 Pump classes in which I lift fairly heavy. I've got my goal set on 1400 at the moment, and I'm now making sure I'm eating back all my exercise calories. But nothing has changed. (It's been about 3 wks now.) I'm still pretty darn hungry most of the time, I wonder if I need to take them higher? Or perhaps try eating at maintenance for 2 wks. I just don't know how I'd handle going back to being hungry all the time again!

And I do eat a pretty good balanced diet, heaps of fruit and veges and about 30% protein.

Any suggestions welcome.

bump to 1600-1800 for 2-3 weeks and see what happens.
worst case scenario is youll boost metabolism and lose an inch.

Yes! Its well below TDEE but above BMR.

I don't know if you call it a stall, a plateau or some new category altogether when you've been on here a year and instead of losing gained a few instead! I have finally come to the conclusion that I've been undereating for many years, thus messing up my metabolism.

I'm 5"4 135lbs and I run about 5-6 days a week, plus 2 Pump classes in which I lift fairly heavy. I've got my goal set on 1400 at the moment, and I'm now making sure I'm eating back all my exercise calories. But nothing has changed. (It's been about 3 wks now.) I'm still pretty darn hungry most of the time, I wonder if I need to take them higher? Or perhaps try eating at maintenance for 2 wks. I just don't know how I'd handle going back to being hungry all the time again!

And I do eat a pretty good balanced diet, heaps of fruit and veges and about 30% protein.

Any suggestions welcome.

Didn't you just have a thread on this?

But either way, you are probably burning over a 1000 calories a day if you are running that much and doing body pump. So if you BMR is 1400 (about common for your size) lets look at some figures.


1400 * 1.2 = 1680+1000 = 2680 *.8 = 2144.


So gross calories would be over 2000. If you aren't losing and you aren' consistently gain, you aren't eating enough.

Jesus just eat!
Why are we over thinking this stuff so much.

You eat below TDEE you lose weight.
You eat close or below BMR you lose lean mass.

O.O
Exhausting!

Plenty of people calorie cycle but its a huge pain in the *kitten* because you have to think about it too much.

Set calories to 1600, lose weight and eat well!

Simple!

Not true for a female that is almost 40...I have ate that much before and gain weight Exhausting..of course it is..there is definitely a science behind it when you are my age. My body doesn't respond like a 20 or even 30 year old. That used to be the case until I got into my upper 30's. In fact, one bad weekend for me and I am up 2 or 3 pounds and it takes another 1-3 weeks to lose it. I can't afford to eat without over thinking or I will never get to my ultimate goal.
And I was just asking for the opinions of people that have tried it and what was their success?\

The only time age comes into the equation is retention of lean muscle mass. As you age, you can lose up to 1% of lean muscle mass each year, or close to that standard. This means, you have to work hard to maintain. But even so, there is still a simple equation to figuring out your caloric needs. It doesn't change based on age. The only thing that does is your metabolic rate or your base number. And really the difference in calories is minimal.

Also, when you did do 1600 calories, how long did you monitor the progress? Was it a month or two? Or was it a week and you quickly changed back. You do have to keep in mind, that when you go from 1200 calories and up it, it takes time for your body to adjust (up to a month). It's just your body freaking out that it is seeing more calories than it is used to and it's adapting to get rid of the spare calories.