platuea question

lin7604 · February 2012

so i hit plateau for the last 4 weeks and can't budge. I upped my calories a good 2 weeks ago if i remember and still no change. my question is, what do i do now? do i stick with the upped calories for another week or so to see if it eventually works itself out or change it back to less but up my exercise? i am stumped on where to go from here....

jenellechan26 · February 2012

I know that this wont really answer your question, but I am in the same boat. I have hit a plateau. I am trying to increase exercise so maybe you can try that :0)

lizard053 · February 2012

Plateau breaking! These are a few things that have worked for me in the past!

1. Increase your water intake.
2. Increase your daily calories.
3. Add a cheat day/meal (I say 100-200 extra nutritious calories should do it!)
4. Try something new! Your muscles need a change of routine, they've gotten efficient at what you are doing.
5. Increase exercise, or add strength training if you haven't been doing it already.

lin7604 · February 2012

ahh the water intake!!! i know i lack in that department HUGELY! i used to have no problem getting in more then i needed daily but now i have such a hard time, i may get 4 cups in and 2-3 additional form tea but that's it now.

i did up my calories and i have put 1 lbs on in 2 weeks. so not sure if i should take it back down yet or not?

the only strength training i was doing was on 30ds, i only have 3 lbs weights. ,maybe i should go back to that daily? but i gained weight doing that ( 3lbs) .... water retention i guess.... i also didn't know if i increase my cardio, should i up my time from 30 min to 40-45 min or just keep it at 30 and increase the incline instead?

sorry for all the Q's but i am so a beginner with learning all this stuff....

lin7604 · February 2012

can anyone else help?

SueInAz · February 2012

There are a lot of factors we don't really know at this point. How many calories are you eating now? Are you eating back your exercise calories? How tall are you/what is your BMR? In other words, are you still under-eating considering you don't have many pounds left to lose?

With just a few pounds to go, you might take a look at what MFP gives you for calories with a .5 pound per week loss goal. You probably shouldn't be eating any less than that and you should probably also be eating back your exercise calories.

ETA: I was going to pass on the add more/different exercises suggestion because it's already been posted but it really bears repeating. If you have a set routine, it's time to up the intensity or change the routine. Our bodies get used to our current activity level and calorie burn.

lin7604 · February 2012

i am eating 1320- 1400 now raised from 1200. I changed my loss from 1 lb a week to .5 lb a week and that gave me 120 more calories a day. I always eat back my exercise calories, always have. i am 5.2 and my bmr is 1360. I upped my calories b/c of the plateau and thinking i may not be eating enough for that last bit i need to take off. I have always had a very slow loss rate, 2 lbs a month, so that is also why i thought i wasn't eating enough. 2.5 weeks of eating 1320-1400 and no change, i actually put n 1 lbs this week.
with the exercising bit i haven't stuck to a specific routine or been consistent. so i can't see my body gotten used to my routine... the only time i did consistent routine was in dec when i did 30ds every single day, that was it. since then it's all over the board, some days i workout, some days i don't. but if i do it's min 30 min to max 45 min.

annieheavrin · February 2012

This doesn't help you either, but don't get discouraged, I'm in the same boat!!

Keep your head up, try these suggestions and hopefully something will help!

lin7604 · February 2012

sad thing is i have done all that is mentioned and no change? :*sigh*

i had set a goal for myself and i am not going to be able to make it at this rate. who would of thought this was going to be so hard. 6-7 lbs in 4 months! pathetic!

ninerbuff · February 2012

so i hit plateau for the last 4 weeks and can't budge. I upped my calories a good 2 weeks ago if i remember and still no change. my question is, what do i do now? do i stick with the upped calories for another week or so to see if it eventually works itself out or change it back to less but up my exercise? i am stumped on where to go from here....

Stall not plateau. A plateau would be 6 weeks or more of being in consistent calorie deficit with no real change in weight. If you've had the same exercise program for more than 2 months, then that would be the first place to start. Body adapts to stress and if it doesn't change, then neither will the body.

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

lin7604 · February 2012

well it's creeping close to 6 weeks, lol were at 4.

i haven't had the same workout routine at all, mine has been all over the board and not consistent. the only time i had consistency was in dec when i did 30ds every single day, that was it. right now i am trying to get back on track, i stopped exercising mid jan till last week. lost motivation, etc I stared up again last week but not a specific day, time, etc. When i am doing something it is 30-45 min. When i stopped exercising i dropped 3 lbs just like that ( i guess water retention) and i thought I'd just do it by diet. BUT i find i want the exercising as i like how it made me feel so i am trying to get back into routine and doing it a few days a week. not sure how many days i will do it yet but better then none. before i was loosing slowly, 2 lbs a month. I never thought it was going to be this hard, 6-7 lbs in 4 months i figured i would be hitting ,my goal right now!

platuea question

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