Plateau (REALLY COULD USE GOOD ADVICE)

Try increasing your calories by 100 or 200. Also if you eat 1700, but burn 400, you're really only leaving your body with 1300 calories for the day. I would eat the calories back since MFP already created the deficit for you. Another thing to try is to increase your water intake.

A true plateau isn't due to water retention.

http://www.burnthefatblog.com/archives/2011/01/unexplainable-fat-loss-plateaus-explained.php

If you're doing weight training the 'plateau' could be due to weight gain due to muscle

In addition to upping calories, another common strategy for overcoming the plateau is to mix up your workouts. Your body gets used to your routine, and needs a serious shakeup about every three weeks.

A few examples: If you run, do your route backwards or choose a new one. You can also try high-intensity interval running instead of running at a steady pace (google HIIT for some examples). If you weight train, do your exercises in a circuit, or do them in the reverse order you would normally do. If your gym offers classes, throw in a really intense one once a week (bootcamp 90 min spin, etc.).

Basically, try to challenge your body with things it's never done before.

They say, "Abs are made in the kitchen", so eat as clean as possible. That should help get rid of that extra fat.

Be sure to eat (or even exceed) your protein intake. The body burns more calories/fat digesting protein, than carbs.

:huh:

A 20 year old man who is working out and weighs what you weigh needs a LOT more calories than you are eating.

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.


http://www.myfitnesspal.com/topics/show/10665-newbies-please-read-me-2nd-edition

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics Ladyhawk00

http://www.myfitnesspal.com/topics/show/226404-bmr-maintenance

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/510406-tdee-is-everything


http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calories

:huh: Intresting

In addition to upping calories, another common strategy for overcoming the plateau is to mix up your workouts. Your body gets used to your routine, and needs a serious shakeup about every three weeks.

A few examples: If you run, do your route backwards or choose a new one. You can also try high-intensity interval running instead of running at a steady pace (google HIIT for some examples). If you weight train, do your exercises in a circuit, or do them in the reverse order you would normally do. If your gym offers classes, throw in a really intense one once a week (bootcamp 90 min spin, etc.).

Basically, try to challenge your body with things it's never done before.

Plateau's are normal. They can last a week or two. I always change routines up when I hit a Plateau. Do a different cardio. Change your lifts to something new, Change your reps and sets. I always work more on interval training to break through. Just stick with it and ignor the scales for a week or so. Goodluck.

What does this have anything to do with a fat loss plateau?

Bump