How did you overcome your plateau? Did you just wait it out?
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I was stuck at 220-223 for two months.
I started a new program last week and lost 6 lbs (mostly water). The causes:
1) too much sodium from eating out and pre-packaged food
2) I moved my protein intake to match my carbs
3) I drank 64 oz of water per day
4) I began doing more strength training instead of just cardio
I'm 217 as of yesterday. Last sunday I was 223.0 -
Wondering the same here...I am 5'9" and have been stuck at 144 for months now. I would like to lose another 4 lbs but it doesn't seem to be happening. Maybe I am where I should be for my height? I also have increased my calories but no difference.
Sounds about right for your height. Sadly I'm only 5'2 :frown: so I need to lose a good 20 more pounds to be in a healthy range
I wish i were stuck @ 144! lol :P0 -
With my lifestyle its hard to cook my lunches or dinners. I work 50 hours a week and go to school at night. By the time I get home on school night its 11:00 which is too late to cook or eat something so I try and grab something on the way to school or bring snacks and lunches already made for me.
Prepare meals ahead of time, freeze them and then take them out to defrost while you're working. Also, take a snack pack to work or school and includes things like hard boiled eggs, fruit, nuts, vegetables, etc. Without changing the quality of the food we eat, exercising is futile. The American Heart Association recommends 1500 mg of sodium per day for a healthy heart and there are days where you are having over 6000 mg. If you can cut that back to staying under 2500, I can almost guarantee you will start feeling better as well as start moving on the scale again. You can do it!0 -
The more cooking you can do yourself the better of you will be. Took another quick look at your diary, Eb. Guess where most of that Sodium is coming from? The pre-packaged and restaurant foods!
Also what do you do on weekends when you want to go out with friends and family?
Look for healthier choices on the menu, or maybe just eat half the portions. As far as cooking, maybe you can plan ahead a little? Many of the recipes on Skinnytaste are very easy to make. I divide up the leftover portions and freeze them in single serve containers for lunch. There is a microwave at work, so I can do this. Maybe over the weekends or at a time when you are home for a bit you can do some cooking ahead of time? It's all in the planning.0 -
Calculate your BMR (the cals you'd burn just lying in bed all day) and make sure you eat at least that many calories a day and then some. Your body's probably kicked into the dreaded "starvation mode". And don't be afraid to eat back exercise calories - you'll still be in an acceptable calorie deficit and it won't be such a shock to the system.0
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With my lifestyle its hard to cook my lunches or dinners. I work 50 hours a week and go to school at night. By the time I get home on school night its 11:00 which is too late to cook or eat something so I try and grab something on the way to school or bring snacks and lunches already made for me.
Prepare meals ahead of time, freeze them and then take them out to defrost while you're working. Also, take a snack pack to work or school and includes things like hard boiled eggs, fruit, nuts, vegetables, etc. Without changing the quality of the food we eat, exercising is futile. The American Heart Association recommends 1500 mg of sodium per day for a healthy heart and there are days where you are having over 6000 mg. If you can cut that back to staying under 2500, I can almost guarantee you will start feeling better as well as start moving on the scale again. You can do it!
I
this lady!!! She has been my inspiration for awhile now. Listen to her advice, she knows of what she speaks! 
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Also what do you do on weekends when you want to go out with friends and family?
Plan ahead. What restaurant will you be going to? Do they have a website? Do they list their nutritional information on their website? If so, stay away from anything under their Light or Under 500 menu... they are the worst offenders of sodium overload. Instead, look for lean meats or seafood and have a steamed or grilled veggie with it (ask for no seasoning or butter). A side salad will also help but ask for the dressing on the side.
On special occasions when you are out with friends, don't worry about your meal so much. Just balance it out by adjusting the rest of your day, or refocus the next day. No reason you can't enjoy some indulgent foods once in a while... just not every day.
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Congrats on your weight loss! I'm jealous!!!!!!
I had the same problem for about a month. I upped my protein (especially at breakfast time-I was eating yogurt but cut that and switched to turkey bacon or boiled egg whites, heck even had egg mcmuffins from Mcdonald's at time!) and WOW did it ever do the trick! Three and half weeks later I'm still losing consistently!
Good luck and don't give up!!!!!0 -
With my lifestyle its hard to cook my lunches or dinners. I work 50 hours a week and go to school at night. By the time I get home on school night its 11:00 which is too late to cook or eat something so I try and grab something on the way to school or bring snacks and lunches already made for me.
Prepare meals ahead of time, freeze them and then take them out to defrost while you're working. Also, take a snack pack to work or school and includes things like hard boiled eggs, fruit, nuts, vegetables, etc. Without changing the quality of the food we eat, exercising is futile. The American Heart Association recommends 1500 mg of sodium per day for a healthy heart and there are days where you are having over 6000 mg. If you can cut that back to staying under 2500, I can almost guarantee you will start feeling better as well as start moving on the scale again. You can do it!
I this lady!!! She has been my inspiration for awhile now. Listen to her advice, she knows of what she speaks!
Watching that sodium from now on and cooking more :glasses:0 -
I was at a plateau for almost 6 mos. So I just started to reevaluate my diet. I notice I was eating too much starch (potatoes, bread, rice, pasta) during that time I notice I was eating some form of potatoes whether fried, basked, or boiled everyday. Once I started replacing the potatoes with more vegetables, and started walking up the stairs at work more I finally broke my plateau. I also started drinking more water, and stop drinking sodas.0
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Also what do you do on weekends when you want to go out with friends and family?
Plan ahead. What restaurant will you be going to? Do they have a website? Do they list their nutritional information on their website? If so, stay away from anything under their Light or Under 500 menu... they are the worst offenders of sodium overload. Instead, look for lean meats or seafood and have a steamed or grilled veggie with it (ask for no seasoning or butter). A side salad will also help but ask for the dressing on the side.
On special occasions when you are out with friends, don't worry about your meal so much. Just balance it out by adjusting the rest of your day, or refocus the next day. No reason you can't enjoy some indulgent foods once in a while... just not every day.
Thanks. I would hate to have to kill my social life for weight loss
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Do you have a crockpot? If not might be worth the investment.
http://skinnyms.com/category/recipes/skinny-ms-slow-cooker/0 -
Watching that sodium from now on and cooking more :glasses:
WOOHOO! You are lovely and doing an amazing job. I love to experiment with things. If you ever get stuck and aren't making the progress you think you should be seeing... change things up, try new things and ask questions. You got this, girl!!!0 -
I was in a slump from beginning of December to mid-January when I then started with a trainer. She moved me to a "clean eating" food plan. I then started seeing the weight come off. I went from 10 diet sodas a day to 2 of them now. I workout 5-6 days a week.0
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Do you have a crockpot? If not might be worth the investment.
http://skinnyms.com/category/recipes/skinny-ms-slow-cooker/
I sure do. How do you feel about Hungry girl? I love her recipies0 -
Watching that sodium from now on and cooking more :glasses:
WOOHOO! You are lovely and doing an amazing job. I love to experiment with things. If you ever get stuck and aren't making the progress you think you should be seeing... change things up, try new things and ask questions. You got this, girl!!!
:flowerforyou: Goal weight here I come!!0 -
Wondering the same here...I am 5'9" and have been stuck at 144 for months now. I would like to lose another 4 lbs but it doesn't seem to be happening. Maybe I am where I should be for my height? I also have increased my calories but no difference.
Your BMI is 21.3 and is in the normal range of 18.5-24.9. Good job 0 -
I overcame a plateau last year by a) getting very tight with my diet - no cheat days, measure and weigh everything and b) challenge my body with unfamiliar exercises - ie: I started running 3x a week.
This year, I have started Zumba, Spinning and Kickboxing classes (instead of running) to change it up and challenge my body.
My body doesn't like losing weight. The difficulty I'm having losing weight is probably related to how easy it was to maintain for 25 years. Payback!! :mad:0 -
Thanks for all the tips! I am having the same problem. I lost 28 lbs in about 6 months. Now I am stuck around the same weight for the last 3 months. Initially I did a very low carb diet and then started adding complex carbs back over the past 2 months. I have also increased my workouts, and have tried mixing things up. For example, last week I did a barre method class, yoga, two body pump classes, one bootcamp class, and several high intensity interval training sessions. I am really active, so I can't imagine exercising more that I already am. I have tried calorie cycling as well. I tried going up and down on my calories. I had a few slip ups here and there, but I am pretty consistent. I try to eat between 1500-1800 calories/day. I am 5"9" and 154 lbs today (up from 151 lbs). My ideal weight is 140 lbs. I'm lost! Any advice?0
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I overcame a plateau last year by a) getting very tight with my diet - no cheat days, measure and weigh everything and b) challenge my body with unfamiliar exercises - ie: I started running 3x a week.
This year, I have started Zumba, Spinning and Kickboxing classes (instead of running) to change it up and challenge my body.
My body doesn't like losing weight. The difficulty I'm having losing weight is probably related to how easy it was to maintain for 25 years. Payback!! :mad:
Yeah :explode: . My body doesnt like me!0 -
Spike diet.
I agree 100%. You have to shake your body up a little. That's why "cheat days" or days where you consume more calories are needed. I bumped my calories up and I lost 5 lbs in 1 week.
Prior to that- I've been at the same weight for about 2+ weeks.0 -
Spike diet.
I agree 100%. You have to shake your body up a little. That's why "cheat days" or days where you consume more calories are needed. I bumped my calories up and I lost 5 lbs in 1 week.
I've been at the same weight for about 2+ weeks.
I increased my calories to 1400 from 1200. Should I be eating more?0 -
yes. Starvation diets are great for short term. After that your body learns how to flip you off and adjust to your lower intake.0
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yes. Starvation diets are great for short term. After that your body learns how to flip you off and adjust to your lower intake.
Hahaha! Yeah my body is definitely saying eff you. So is 1400(bmr) the right way to go or do you think maybe eat even more at probably maintenance?0 -
A spike diet is where you eat low calories for 6 days and then eat very high calories for 1 day. The calories average out to the desired amount for the whole week, but the high calorie day helps with the hormones that regulate weight loss.
So, for example, you could eat 1200 kc for 6 days, then eat 2500 on the 7th. The average calories for the week would be 1386 per day which works out to be close to your current goal.0 -
A spike diet is where you eat low calories for 6 days and then eat very high calories for 1 day. The calories average out to the desired amount for the whole week, but the high calorie day helps with the hormones that regulate weight loss.
So, for example, you could eat 1200 kc for 6 days, then eat 2500 on the 7th. The average calories for the week would be 1386 per day which works out to be close to your current goal.
Thats not considering exercise cals?0 -
It sounds like your body is experiencing some changes, so let that happen while trying what worked for me.
I was in a similar situation, and gave it 6 weeks.
That was my 211 wall - 211 pounds. I could not break that wall.
And then I did. I incorporated a free day - ate 6000 calories in one day. I still do that weekly - call it "Re-Feed Therapy"
The next wall was 200 - same thing.
The temptation is to change up your whole program every time things don't go right.
Give it more time, and consider consulting with a personal trainer if you have the means.0 -
During my first plateau, I went from 1200 to 1400, then I upped things to 1500 net for my second plateau. Not accounting for exercise, I eat about 1800-2000 calories a day (depending on my activity level...I eat back my exercise calories).0
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I'm currently going through a plateau, I upped my calories and the next day of eating more I dropped a few ounces, and today I stepped on the scale, and lost more, I'm finally starting to see a little drop here and there. Hoping this really gets it going. I started at 1200 and moved to 1320 which is where I'm at currently. I have a hard time eating that much.0
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Didn't read all replies so don't know if someone suggested this. Zigzagging calories. (or staggering, alternating etc...). This really helped me and it makes sense. I was a Biology major in college and I know that our body is always striving for balance. When we eat the same number of calories everyday our body can adjust our metabloism to fit the calories ( a good thing most of the time, but not if you are trying to lose weight) When we are constantly changing the amount of calories we eat our body gets confused and cannot adjust. Do some web searches on zig zagging or staggereing calories. There are programs that will figure the calories for you everyday. I really liked it cause I set mine up to where my higher calorie days were on the weekend. It REALLY worked for me.0
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