Plateau busting help wanted...

rmac18
rmac18 Posts: 185 Member
in Health and Weight Loss
Arrgh. Have been on a plateau for past few weeks. I've been working out pretty hard and for awhile my Net Calories may have been low but I wasn't hungry. As I've lost weight MFP reduced my net calories per day so I tried cutting back on portion sizes and then when I hit the plateau I tried upping my intake and then gained a pound even with the workouts. I still have another 40-50 pounds I want too lose and would love some advice on how to get the scale moving again. I'd been doing great but lately it just seems to have stopped.
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Replies

  • yarwell
    yarwell Posts: 10,477 Member
    current eating calories, exercise calories, BMR from Tools ^ etc would be useful
  • Abigaillee15
    Abigaillee15 Posts: 100
    Try calorie cycling! It's a scary thought to up calories when trying to lose weight, but I've been upping for 2 weeks and have lost consistently since! Good luck!
  • xTenaciousJx
    xTenaciousJx Posts: 555
    have a spike day!! eat more than you should...get your body guessing!
  • lipsticknlattes
    lipsticknlattes Posts: 49 Member
    You should "check-in" and update your goals. If you have already done that, I would recommed switching up your current exercise routine. You need variety. Your body gets used to the same repetitive exercise. Try adding some strength training a couple of days a week. Or add some HIIT training. HIIT is amazing!! It will definitely get you out of that plataeu. (High Intensity Interval Training)
  • tonilizzy88
    tonilizzy88 Posts: 920 Member
    hey i dont know if it will help you but it has helped me crack mine. i gave up meat for a week then reintroduced it. i also changed my workouts up a bit.
    also water water water
  • groomchick
    groomchick Posts: 610 Member
    Zig zag, spike or switch your macs!! If you are following MFP guidelines you are on a very high carb diet...sometimes it's as simple as changing your macro's around! Good Luck!
  • elenathegreat
    elenathegreat Posts: 3,988 Member
    I just started coming off a plateau of about four months. Give it time. I know that's what everyone says, but you have to remember that this is a lifelong trip, not a sprint, or even a marathon. Plateaus happen, and sometimes its cause your body needs to adjust to all this new greatness you're giving it. Keep doing everything healthy, and enjoy what you've already accomplished.

    Besides, it gives your skin a chance to catch up with your new fab body!:bigsmile:
  • emermaid
    emermaid Posts: 6 Member
    I bust my own plateau with three things:

    1) 'bursting' (which I think is what someone else referred to here as HIIT). Very intense activity for a minute (in my case, swimming like a shark was after me) then resting completely for 2 mins until my heart rate came back down, then doing it again another 7 times.

    2) just for a week, I dropped dairy, gluten and soy. Not easy for me, particularly the dairy (I love cheese) but it definitely kicked my metabolism into a different place. I even cheated a bit (love that cheese! it's important not to feel like you're depriving yourself in any way) but just being conscious of it and having less of it helped - and I figured it's only seven days, no biggie.

    3) changed my breakfast to a 'fat burning' one: high protein shake made with:
    1/4 cup of coconut milk
    3/4 cup water
    1 scoop protein powder (no sugar no artificial sweeteners kind, high quality but quite expensive)
    1.5 tsp psyllium husk fibre
    fresh or frozen berries (blueberries, strawberries)
    .... all blended together.
  • Mabohlale
    Mabohlale Posts: 148 Member
    Bump!
  • saraemily5
    saraemily5 Posts: 116 Member
    I was at a plateau at 200 lbs... did a cleanse and busted through that. Now I've plateaued again at 185. The company I use for my cleanse (advocare) suggests a cleanse every 90 days, and that is up, so I'm going to cleanse again. It's a nice gentle cleanse. I'm hoping that helps bust through this plateau! Soemtimes our systems get gunked up and we need to clean them out to get our bodies working and burning more efficiently!
  • rmac18
    rmac18 Posts: 185 Member
    MFP has net calorie goal of 1,370.

    I had been consuming 1,600 to 1,800 with the occasional day when I'd go over 2,000. Been trying to burn 600-800 calories at least 5 times per week and when I have time I have days where I can burn 1,000 to 1,500. Diary is open if anyone is interested.

    Over past few days tried adding some calories to the 2,000 - 2,400 range but keeping the net under 1,300.

    One of the problems I have is when I have heavy burn days my net will go under 1,000, sometimes way below but yet I still feel like I'm eating plenty. It really hadn't been a problem for past several months but I'm unsure if I need to not worry about it and just keep working out or if keeping the calories up and working out is the best solution. I've had times where I had issues with energy levels dropping that was helped by upping calories along with B-Vitamins and other vitamins.

    Weight 216 (90 pounds lost over last 11 months but this is the longest plateau by far)
    BMI is around 30.1 using online calculators but I've not had it done using calipers
  • yager8725
    yager8725 Posts: 267 Member
    Try calorie cycling! It's a scary thought to up calories when trying to lose weight, but I've been upping for 2 weeks and have lost consistently since! Good luck!

    I never thought Id be saying itbut....upping my calories CAREFULLY worked for me.
  • thriftycupl
    thriftycupl Posts: 310 Member
    Try reducing your carbs and adding more protein. Are you eating breakfast? Try some protein early in the morning. I'm not a breakfast eater so I am trying to take my protein in the morning through a protein shake.

    I'm also using a FITBIT device (www.fitbit.com or www.amazon.com) that tracks your steps and calories burned? It ties directly into MFP.

    Don't give up. Keep pursuing your goal.
  • rmac18
    rmac18 Posts: 185 Member
    Try calorie cycling! It's a scary thought to up calories when trying to lose weight, but I've been upping for 2 weeks and have lost consistently since! Good luck!

    What do you mean by calorie cycling? How frequent and how much?
  • mcanavan05
    mcanavan05 Posts: 210 Member
    Following..ive been stuck between 207-212 all of 2012...
  • jwaitman
    jwaitman Posts: 367 Member
    I have noticed when I plateau it helps me if I have a cheat day. This seems to get things moving again.
  • dcyr009
    dcyr009 Posts: 93
    I'm having the same problem. I've been stuck at 150 for a few weeks. I have 25 more pounds to go. There are a lot of good suggestions here so I'm going to try a few. Thanks.
  • blondiEyyc
    blondiEyyc Posts: 26 Member
    I had a spike day and I am losing again!
  • rmac18
    rmac18 Posts: 185 Member
    Try reducing your carbs and adding more protein. Are you eating breakfast? Try some protein early in the morning. I'm not a breakfast eater so I am trying to take my protein in the morning through a protein shake.

    I'm also using a FITBIT device (www.fitbit.com or www.amazon.com) that tracks your steps and calories burned? It ties directly into MFP.

    Don't give up. Keep pursuing your goal.

    I have a cup of oatmeal almost every day for breakfast. Maybe should try something different.

    i use a New Balance HRM with chest strap for counting calorie burn and it seems good, it's usually less than the machines at the gym and it factors in age, weight, sex, activity level, etc. so I think it is reasonably accurate.

    I have been following the MFP stock suggestions and up until now it's been great but I've wondered about reducing carbs and upping protein, just afraid to change something that was working.
  • blondiEyyc
    blondiEyyc Posts: 26 Member
    Oh also do a different workout and yes switch the oatmeal up. Even if you do gain a lb it will help you overcome the plateau. I gained 3 but quickly lost it again...
  • kenna44cat
    kenna44cat Posts: 105 Member
    An author named George Diamond addressed that yesterday morning on his daily ezine.

    If you are in the weight loss process, you will hit a weight loss plateau. It will happen at some point. There are a couple of main reasons for it, and there are things that you can do to overcome it.

    1) Your body has different requirements for losing weight at 250 pounds then it does at 200 pounds. The amount of calories you need to maintain your weight at 250 pounds is greater than the amount of calories you need to maintain your weight at 200 pounds.

    2) When you do the same exercises regularly, your body gets used to it, and it has less of an impact on your results.

    What can you do to overcome this?

    Lower your portion sizes on higher calorie foods
    Swap high-calorie foods with lower ones
    Increase the intensity of your workout
    Increase the duration of your workout
    Mix your workout up with different exercises
    Change the order of your exercises
    Add another day of exercising

    If you can do a few of the things above you can overcome the weight loss plateau.
  • rmac18
    rmac18 Posts: 185 Member
    I just started coming off a plateau of about four months. Give it time. I know that's what everyone says, but you have to remember that this is a lifelong trip, not a sprint, or even a marathon. Plateaus happen, and sometimes its cause your body needs to adjust to all this new greatness you're giving it. Keep doing everything healthy, and enjoy what you've already accomplished.

    Besides, it gives your skin a chance to catch up with your new fab body!:bigsmile:

    Good advice, patience has never been my strong suit. I am in it for the long haul though and I think you are right. I guess it's another topic but skin catching up on weight loss is another issue of concern, especially under the chin for me... At 43 after 90 lbs lost it doesn't just snap back...
  • rmac18
    rmac18 Posts: 185 Member
    An author named George Diamond addressed that yesterday morning on his daily ezine.

    If you are in the weight loss process, you will hit a weight loss plateau. It will happen at some point. There are a couple of main reasons for it, and there are things that you can do to overcome it.

    1) Your body has different requirements for losing weight at 250 pounds then it does at 200 pounds. The amount of calories you need to maintain your weight at 250 pounds is greater than the amount of calories you need to maintain your weight at 200 pounds.

    2) When you do the same exercises regularly, your body gets used to it, and it has less of an impact on your results.

    What can you do to overcome this?

    Lower your portion sizes on higher calorie foods
    Swap high-calorie foods with lower ones
    Increase the intensity of your workout
    Increase the duration of your workout
    Mix your workout up with different exercises
    Change the order of your exercises
    Add another day of exercising

    If you can do a few of the things above you can overcome the weight loss plateau.

    This is great advice and thanks for putting it up. I have been through a few phases of this successfully with regard to portion size, food choice, exercise time/intensity and type. MFP will auto calculate the calorie changes for you as you lose which is awesome. Working out harder is an easy way for me to try and bust through but lately it hasn't worked and that's where I get concerned about the net calories being too low and weight loss stopping. It's a frustrating point though when you up the calories and then gain weight. I'm going to give it a little more time and probably try to shake up the diet a bit, I am an amazing creature of habit when it comes to eating the same stuff over and over again.
  • rmac18
    rmac18 Posts: 185 Member
    Oh also do a different workout and yes switch the oatmeal up. Even if you do gain a lb it will help you overcome the plateau. I gained 3 but quickly lost it again...

    Thanks, no more oatmeal or awhile. I do workout with a trainer twice a week and he always comes up with new stuff. I'm going to do more of that on the other days which for me tend to be cycling, stair climber, treadmill or elliptical.
  • rmac18
    rmac18 Posts: 185 Member
    I bust my own plateau with three things:

    1) 'bursting' (which I think is what someone else referred to here as HIIT). Very intense activity for a minute (in my case, swimming like a shark was after me) then resting completely for 2 mins until my heart rate came back down, then doing it again another 7 times.

    2) just for a week, I dropped dairy, gluten and soy. Not easy for me, particularly the dairy (I love cheese) but it definitely kicked my metabolism into a different place. I even cheated a bit (love that cheese! it's important not to feel like you're depriving yourself in any way) but just being conscious of it and having less of it helped - and I figured it's only seven days, no biggie.

    3) changed my breakfast to a 'fat burning' one: high protein shake made with:
    1/4 cup of coconut milk
    3/4 cup water
    1 scoop protein powder (no sugar no artificial sweeteners kind, high quality but quite expensive)
    1.5 tsp psyllium husk fibre
    fresh or frozen berries (blueberries, strawberries)
    .... all blended together.

    Thanks,

    That shake doesn't sound good but I'll give it a try :smile:

    The dairy thing sounds hard but you are right it is only a week so maybe that's worth a try as well.

    I have been doing the "bursting" type stuff twice a week for past few months.
  • rmac18
    rmac18 Posts: 185 Member
    hey i dont know if it will help you but it has helped me crack mine. i gave up meat for a week then reintroduced it. i also changed my workouts up a bit.
    also water water water

    Interesting idea, what do you use for protein? I like meat and lean meats very filling with not a lot of calories so I tend to eat a lot of fish, chicken breast and 93% lean ground turkey. For a week are you just going low on protein or doing other things. It does seem like there is some advantage to just throwing your body a curveball for a week and then going back to what had been successful. Curious what worked for you?
  • dpwellman
    dpwellman Posts: 3,271 Member
    It all really depends, as you can see below, what you've been doing and what you're immediately capable of, but choose from the following

    1) Eat slightly more Definitely do not "deprive" yourself of particular macro nutrients.
    2)a Embrace the Overload principle, e.g. intensity. Example: increase intensity for cardio by going longer (duration), faster, or more frequently. Not doing intervals, tempos or fartleks? Start.
    2b) and/or Embrace Inefficiency e.g Do Something Different. Example: Running for a long while? Try cycling or swimming. Not running, cycling or swimming? Start. Pick one. If starting running or cycling: get fitted. It is also a good idea to get fitted. Get fitted.
    2c) or Rest. Example: been increasing mileage 10-20% weekly for four weeks? Cut it by 50% for one week. Or walk the miles instead of run them .
    3) Add resistance training. This cannot be stressed enough.

    Now, to practice what I preach, I'm going to go run now.
  • mel128
    mel128 Posts: 81 Member
    Bump! Good information.
  • rmac18
    rmac18 Posts: 185 Member
    It all really depends, as you can see below, what you've been doing and what you're immediately capable of, but choose from the following

    1) Eat slightly more Definitely do not "deprive" yourself of particular macro nutrients.
    2)a Embrace the Overload principle, e.g. intensity. Example: increase intensity for cardio by going longer (duration), faster, or more frequently. Not doing intervals, tempos or fartleks? Start.
    2b) and/or Embrace Inefficiency e.g Do Something Different. Example: Running for a long while? Try cycling or swimming. Not running, cycling or swimming? Start. Pick one. If starting running or cycling: get fitted. It is also a good idea to get fitted. Get fitted.
    2c) or Rest. Example: been increasing mileage 10-20% weekly for four weeks? Cut it by 50% for one week. Or walk the miles instead of run them .
    3) Add resistance training. This cannot be stressed enough.

    Now, to practice what I preach, I'm going to go run now.

    What do you mean by "get fitted"?
  • saraemily5
    saraemily5 Posts: 116 Member
    I would agree about less carbs more protein. MFP has goals of like 55% cals from carbs, 15% from protein, and 30% from fat or something like that. But I've been following the advocare diet which suggest 40% from carbs, 40% from protein, and 20% from fat. Protein shakes are fabulous... string cheses... lean meats - lots of them, eggs and egg whites are a great way to get in more protein.

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