Any plateau breakers out there?
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UP. YOUR. CALORIES.
STEP. UP. YOUR. WORKOUTS.
AND THROW OUT YOUR SCALE.
your body isnt the same body it was when you started this weight loss journey...its going to need more intense exercise (try circuit training and HIIT...dont stop working out till you drip!). in order for your body to handle this, youre going to have to consume more calories. eat several small meals throughout the day and eat more protein. what helps for me is making breakfast the biggest meal (carbs and protein) and having a small dinner (lean and green). it sounds scary to up your cals but if youre KILLIN it in the gym it can benefit you by cutting the fat and strengthening that muscle.
i say throw out the scale because its easy to get caught up in pounds and such. unless youre gaining 10/15 pounds at a time, the 5 pound fluctuation could be related to water retention or youre getting muscle. both things are honestly not worth the extra stress. weighing yourself less often may help you work harder at the gym too...i find myself in a better place psychologically if i am not weighing myself everyday, which makes me less prone to binges. :flowerforyou: hope this helps!! just try it for a week and see where it puts you.
Thank you...The scale is my WORST enemy.0 -
Switch up your exercise, if you are usually doing the same thing, change it and possibly up your calories. I upped mine recently and finally lost about 2 pounds.0
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We may need to start a group b/c I have gained and lost the same 5 lbs since September 2011. . . For the past 3 weeks I have increased calories and started some heavy lifting even reading NROLFW (New rules of lifting for women).
I have done everything under the sun known to man.
-Did crazy workout change up! (many times)
-Clean eating (I tend to mess up on the weekends)
-Did the Dukan diet LOL
-Low Carbing & Increase Protein
-I burned 13K calories in 1 week!
-Gotten as close to 3 lbs from my goal (FOR 1 DAY!)
-I'm now part of a fruit/veggie challenge w/ MCT Oil & Raw fiber (I'm doing so-so)
-10 day juice fast/cleanse
-Only was drinking water for a long time
I FOUND THESE ARTICLES b/c I read all articles on plateaus
http://doingspeed.com/fat-loss/how-the-hell-do-i-break-this-weight-loss-plateau/
http://www.bodybuilding.com/fun/wescott4.htm
http://www.bodybuilding.com/fun/sclark56.htm
http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html
Even Bob on Biggest Loser said do your circuit/weight training in reverse (did that too)0 -
I don't know if this would work for anyone else but I'll share what I did. I lost 50 and got stuck back in late December. I tracked everything I ate, stayed within calorie target for the week,etc., but after a month the scale nor the measuring tape would budge. I started struggling with my motivation and sorta took a break from dieting. I spent about a month eating my maintenance calories and giving myself as much of a break as possible and during that time, my weight stayed on track. Two weeks ago I knuckled down and got my calories back into weight loss zone except for one day a week when I hit or exceed maintenance just to give my body a little extra fuel and to give me a chance to indulge in a more controlled fashion. I've dropped 7 pounds during these two weeks (granted, I have some ED issues so don't follow my lead exactly!). Perhaps giving my body a break and time to relax and repair made it possible for it to start shedding weight again. Maybe other people's bodies need the same from time to time.0
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Starting in September, my weight loss slowed to almost nothing (still more than 25 pounds from goal). I tried more exercise, different exercise, more calories, fewer calories--basically everything anybody suggested.
Here's what finally worked.
Keeping my calories the same (1680), I changed my macros to 40% carb, 30% protein, and 30% fat. I also set my total sugar from all sources (including milk, fruit, etc) to 86 grams. This was a big increase in protein and decrease in carbs and sugar (no change in fat), and it did require some significant rethinking of my food choices, but it succeeded in breaking the plateau.
I decided on this approach after reading some of the body building listservs. I'm not a body builder (yet), but I want to increase lean mass while decreasing fat, so it seemed to me to make sense to do what the body builders do. So far, it's working. :-)0 -
THANKS ALL!
I had upped my calories back in January to 1800 and the scale didn't budge
In february, I lowered them to 1600...Same.
At the beginning of March I decided to only net 1550 and the scale did start moving again for a 4 pound lost total last Friday(1 pound a week)...And then this morning...Back up the 4 pounds.
Will definitely keep at 1550 in case it is JUST water but THIS IS SO DEPRESSING
Will also continue to increase strenght training like I have in the last couple of months...
Thanks again for listening...
xo0 -
I would do a Spike Day (some call it a cheat day). I spike weekly and belong to the Spike84 group, and a lot of people in the group have broken through plateaus by Spiking.0
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Bump for reference.0
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intermittent fasting
increasing calories
eating different foods
cutting out a certain food (i.e. sugar or alcohol)
more protein
more strength training
more cardio
less cardio
less strength training
taking a break from logging foods for a week
eat at maintenance for two weeks
metabolic conditioning
less carbs
less sodium/less processed foods
more water
Yep we are twins girl! I've tried all of the above mentioned and NADA.....actually gaining....O....V....E....R it!!!!0 -
bump0
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Try using Body Fat percentage as a measuring stick. It sounds to me as if you are doing lots of great exercise and the evidence is your reference to loss of inches. Maybe your goals need to change, not your workout. It's no surrender, but at some point we have to accept a certain genetic presentation. I am white, 57 and male. I can not be another race, younger, and you get the point. I have personally had a few plateaus I have broken through. I suspect I am at another one at the moment. No worries, it will happen eventually, or it will not, but in the interim I will get in better shape or maintain it at worst. Muscle will build, slowly at my age, but it will build, and I may gain weight or lose it more slowly as a result, but the other benefits outweigh that. None of us are getting paid for this in currency, but the money we will save on medical care will be a return on our time investment many fold greater than money. Be patient. It is a marathon not a sprint. Good luck.
Thanks0 -
intermittent fasting
increasing calories
eating different foods
cutting out a certain food (i.e. sugar or alcohol)
more protein
more strength training
more cardio
less cardio
less strength training
taking a break from logging foods for a week
eat at maintenance for two weeks
metabolic conditioning
less carbs
less sodium/less processed foods
more water
Yep we are twins girl! I've tried all of the above mentioned and NADA.....actually gaining....O....V....E....R it!!!!
SLOANIE!!! IF I LOOKED LIKE YOU I WOULD BE THRILLED TO BE AT A PLATEAU
Hugs...xo0 -
I suggest adding in more exercise...perhaps cardio.
I workout on my ellitical 3-4 times a week and Zumba twice a week....Plus the bootcamp style workouts are also cardio...Trust me
you should do less cardio. thats probably what is holding you back. more lifting will help you out. have you heard of staci?? because she is awesome. http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
Thanks...Will check her out0 -
I don't know if this will help, but I broke through a very stubborn plateau by just including dark chocolate as a late night snack. I guess my body needed something from it.
http://www.myfitnesspal.com/blog/bjohs/view/plateau-vs-chocolate-who-won-1164970 -
This has been me i lost the first 10 now can't stop gaining and losing the same 5!!!0
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Plateau Breaker...
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Inches are a big deal. you must be adding muscle.0
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bump0
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^^^this. It's excellent info on hitting a plateau.0 -
don't give up.0
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