Frustrating Plateau

Mdlea
Mdlea Posts: 25 Member
in Health and Weight Loss
I am stuck on a frustrating plateau. I started on this journey (this time) on January 1 of this year. I say this time because I did the major weight loss/getting in shape thing about 6 years ago. I spent several years in pretty good shape and then injuries and apathy had me gaining weight all of last year.

Any way, this time I started out counting calories (with the assistance of MFP), walking, swimming and riding the old mountain bike. I started ramping up to running, longer swims, and hitting the road for longer rides on my road bike. Things went great until about 3 weeks ago. I had dropped nearly 40 pounds and am feeling a lot better. However, now I've quit dropping weight. I've even gained a few pounds. My skinnier clothes still fit well. My workouts are getting longer and more intense. I'm still rigorously counting calories. But, here I sit on this plateau.

I need advice and encouragement.

Replies

  • Knitiquegirl
    Knitiquegirl Posts: 26
    I was wondering how many calories are you eating? I'm on a plateau currently, and decided last week that I've been eating too little. So I upped my calories to 1800 which is 350 then what I was. I've been listening to www.fat2fitradio.com to find the real numbers to what I should be eating. Take a listen to some of the podcasts and see if you can glean a little info. Also, what I'm going to do is put a before and after picture together, so instead of getting discouraged, realizing how far I've come. Keep up the good work!
  • kmlevitt
    kmlevitt Posts: 14 Member
    I had a horrible plateau in January and the first half of February. I did a week long juice cleanse and that kick started things again - in the end I didn't even do it very strictly - just swapped my breakfast for a smoothie, and then either at lunch or dinner and stuck to a salad on the third meal. Really worked for me :-)

    I'm also struggling a bit this week - people have started commenting to me about how noticeable my weight change is now and whilst I'm grateful to them for their support, I almost ended up in tears at lunch time because all I could think was 'I don't feel very different yet'! I realised that I'd just brought out the big stick and beaten myself to a pulp with it! Try changing your focus - your skinnier clothes still fit well and you are getting out there and doing your exercise so you are being healthy. Give yourself a pat on the back and be proud of what you are doing. The next drop on the scales will come.

    (time to take my own advice now so heading off to slap myself on the back!)

    Keep up the good work!
  • Mdlea
    Mdlea Posts: 25 Member
    I've set up MFP to have me at a loss of 2 pounds per week. At 6'-3", 235#, and 40 years old, that has me at 1580 calories per day. I also try to eat back calories burned in exercise. That ranges anywhere from about 600 calories (3 mile run) up to about 2000 calories (40 mile bike ride). That brings my total to between 2180 and 3580 calories per day.
  • Mdlea
    Mdlea Posts: 25 Member
    I've now lost 1.6 pounds beyond my plateau. Hopefully, we'll start seeing more loss.
  • gaia3rd
    gaia3rd Posts: 151
    Wow. If you started January 1st and have been stalled for 3 weeks, that means you lost 40 in ten weeks, which is a huge amount - much higher than the 2 pounds a week you have MFP set for. I don't mean to take anything away from your success, but I would definitely recommend you start eating ALL your exercise calories back, and maybe even raise your intake a bit because you're obviously burning more calories than you're accounting for. Easier to do this now then stall your metabolism and find you gain the weight back all too easily when you try to maintain your loss.
  • Mdlea
    Mdlea Posts: 25 Member
    gaia3rd, I understand what you're saying, but I'm not sure of the answer.

    I've kicked the workouts into high gear because I'm trying to get back back into condition to do sprint triathlons (and hopefully longer ones) again. The problem is, I can't seem to eat enough on the days when I do a 40 mile bike ride or a 6-8 mile run. On those days, I'd have to eat on the order of 3600 calories to even stay at the 2 pounds per week goal. Do I start just eating more carbs? That somehow seems sacrilegious these days.

    I guess where I am going is, what healthy things should I be eating for lots of calories? 3,600 calories of lean protein and veggies would make me feel over full.
  • cmriverside
    cmriverside Posts: 34,416 Member
    For crying out loud, why are you eating so little? You are under-eating.

    And, you should redo your goals. Your goal of two pounds a week is too agressive for the amount of weight you need to lose.

    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.


    Carbs are not a bad thing, and if you are working out doing that much cardio, you need a lot of carbs.
  • DeanneLea
    DeanneLea Posts: 261
    With you losing so much so quickly, the "plateau" may just be a natural part of your journey. Your body may just need some time to catch up. Three weeks is technically not a plateau so just give your body some time. Mix things up if you are in a certain food or exercise routine. Good luck, congrats and stick with it :)

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