Help me bust through this plateau!

MandaKayMakesIt
MandaKayMakesIt Posts: 81
in Health and Weight Loss
I've seen a lot of these posts, but I could really use some personal advice.

I've lost roughly 45 lbs in about 4 months. However, now I'm stalled and I'm not sure what the reasoning is. I currently weigh 340, have a goal weight of 180-190. I do cardio 6-7 times/week and I've recently (in the last few weeks) started weight training. I'm currently taking in about 1,500 calories/day and I'm full. I'm drinking plenty of water.

So I'm not sure if the problem is too many/too few calories, not enough working out, I'm building muscle, etc. Since I've been working out more lately and seeing no results on the scale, I'm thinking the problem is either 1. building muscle or 2. too few calories.

I need to start seeing the weight come off. Being this big, it shouldn't be this difficult! Anyone have any advice for how to bust through this plateau?

Replies

  • BigB1924
    BigB1924 Posts: 30
    How do you feel you look in the mirror? Do you see improvement in the way you look?
  • MandaKayMakesIt
    MandaKayMakesIt Posts: 81
    I think so. I mean, my clothes are definitely looser, I feel physically stronger, I'm making huge improvements in my confidence levels, etc. But still. Those pounds need to come off. And they can.

    I just don't understand why I've plateaued and what I can do to push past it.
  • graysmom2005
    graysmom2005 Posts: 1,882 Member
    First of all...make sure you are resting! 7 days a week will give your body no recover time and that is when change happens! :-)

    Second, you aren't eating NEARLY enough. Go to http://scoobysworkshop.com/accurate-calorie-calculator/#results

    I had metabolic testing done AND I wear a Bodymedia. These numbers come very, very close. I would highly recommend the Eat More To Weigh Less group. Your metabolism is going to slow way down eating that little. Come over and check out the stickies. You will be surprised by what you see.

    I'm just starting after 2 years of being stuck at the same weight!
  • BigB1924
    BigB1924 Posts: 30
    You could be over training and that would cause you to stall and you are eating too few calories.
  • BigB1924
    BigB1924 Posts: 30
    Without knowing your age and height hard to figure out your BMR but that should be above 1,500 anyways.
  • deniseearheart
    deniseearheart Posts: 919 Member
    I myself am stuck as well... I lost 15 pounds and the gained 2 back and have not lost anymore. I have even increased exercise etc.... I feel like giving up all together . This gets depressing
  • jching29
    jching29 Posts: 163
    You might just have to change it up...maybe try bumping your calories up to 2000 for a few days, then drop it back to 1500? Sometimes, when I'm a little stuck, I drink more water (twice what I normally do) and eat at least 50% more for a few days (stay away from sodium, though.) Then, when I drop back, I shed the pounds like crazy :)
  • BigB1924
    BigB1924 Posts: 30
    Your body will adapt to whatever you are doing with you food. So try adding a cheat meal in once every 6-7 days and see if that helps you get past those sticking points.
  • Francesca3162
    Francesca3162 Posts: 520 Member
    I was eating 1200 calories and lost 20 in the first 6 weeks. then I started walking 3-5 miles a day and stayed at 1200.. then I added other things like Zumba, circuit training etc. but stayed at 1200 calories and plateaued for over a two months with small (<1lb) gains and losses...

    I recently stopped walking/working out everyday and I am losing a small amount of weight per week again. I also recalculated my BMR and upped my calories based on my lifestyle going from sedentary to lightly active..... Probably still too low for me 1340 but I am gonna stick with it for a few weeks, then re-evaluate.

    Good luck!!
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    I myself am stuck as well... I lost 15 pounds and the gained 2 back and have not lost anymore. I have even increased exercise etc.... I feel like giving up all together . This gets depressing

    Dear... The only way you will fail is if you do indeed give up.
    Keep doing what you need to do and trust the process.
    At some point things will start to work in your favor, but it absolutely takes time. Forget deadlines, forget magic numbers.
    Stay dedicated to tracking and working out and giving tour body the fuel it needs and at some point your body has to respond by dropping the weight. The closer you are to your goal, the longer it takes and the more frustrating it is. But you have to ignore those frustrations and stay on task. It will happen. If you are still a long way from your goal, it also takes time but first off, make sure you are eating enough... Your calories burned will be way higher in a day than someone who only has a few pounds to lose. And in the meantime, even if you're not losing scale weight, you are increasing your health adding quality to your life. Remember that :)
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    How long have you been stalled?
  • bagge72
    bagge72 Posts: 1,377 Member
    I think you aren't eating enough, and that is probably why you lost so much so quick. Your metabolism finally caught up to you, and is slowing down, because it isn't getting enough fuel for your body. I weigh 276 right now, and I eat around 2,200 calories a day, because of my workouts, and I still net less than I'm supposed to. With the amount you are working out you should definitely be eating more. If you feel full now with what you eat, just change what you are eating, because there are plenty of higher calorie healthy options out there, just make sure to have lots of protein, and fiber.
  • MandaKayMakesIt
    MandaKayMakesIt Posts: 81
    I'm 27 and 5'11. I've been stalled for about 2 or 3 weeks.

    I'm thinking upping my calories a bit may be helpful. Maybe I'll just play around with and see what works? Try 1,800 for awhile? The thing is, I'm never really hungry eating only 1,500. I space out my meals/snacks (I do 3 meals and 2 snacks) so I'm basically constantly chewing on something, constantly keeping my metabolism up (or so I thought...). I've also thought about seeing a nutritionist just to get an "correct" idea on what I should be doing.
  • bagge72
    bagge72 Posts: 1,377 Member
    I'm 27 and 5'11. I've been stalled for about 2 or 3 weeks.

    I'm thinking upping my calories a bit may be helpful. Maybe I'll just play around with and see what works? Try 1,800 for awhile? The thing is, I'm never really hungry eating only 1,500. I space out my meals/snacks (I do 3 meals and 2 snacks) so I'm basically constantly chewing on something, constantly keeping my metabolism up (or so I thought...). I've also thought about seeing a nutritionist just to get an "correct" idea on what I should be doing.

    So you should be eating at least 2,000 calories a day, and more if you are working out a lot.You don't have to eat all of the time, your metabolism really doesn't know. If you really do feel full you should add in some protein shakes or something with what you are eating, they are usually higher calories.
  • abbiepql
    abbiepql Posts: 45
    You will get as many answers/suggestions as there are opinions, but the fact is it could be a combination of - or any of many reasons. Most likely your body is distributing weight and fluid, especially if you recently started lifting weights to the degree that you are "making muscle". Plateaus are very common, especially when losing large amounts of weight - Those working to lose 100s of pound are not in the same metabolism game as those working to lose under 50! I hit stalls about every 50 lbs. lost. They last up to week, usually not more than two, I only weigh once a week. Most recently I hit one when I starting doing strength training on top of my cardio. I would just keep doing what you are doing and see if in a week you don't start losing again. Sometimes in a plateau I add an additional 200 calories a day to my meals for no more than 2 days.
  • terrabit
    terrabit Posts: 33 Member
    I currently weigh 340, have a goal weight of 180-190. I do cardio 6-7 times/week and I've recently (in the last few weeks) started weight training. I'm currently taking in about 1,500 calories/day and I'm full. I'm drinking plenty of water.

    I started at about 335 and am now 281lbs. I was eating 2200 cals to start and have incrementally dropped it by 50 cals where I am at 1900 now. I have no plan to drop any lower than that for a while. Mind you I am a guy so my requirements might be a little higher?

    I think maybe if you raise your calories to about 1800-1900 you might see better results.
  • jaxandmaksmom
    jaxandmaksmom Posts: 262 Member
    First of all...make sure you are resting! 7 days a week will give your body no recover time and that is when change happens! :-)

    Second, you aren't eating NEARLY enough. Go to http://scoobysworkshop.com/accurate-calorie-calculator/#results

    I had metabolic testing done AND I wear a Bodymedia. These numbers come very, very close. I would highly recommend the Eat More To Weigh Less group. Your metabolism is going to slow way down eating that little. Come over and check out the stickies. You will be surprised by what you see.

    I'm just starting after 2 years of being stuck at the same weight!

    ok.. so i did that calculator and it is saying i should be eating from 1700- 1900 depending on the method i input...so MFP tells me 1400 i am sticking to it.. now i am hearing 1700


    ARGHHHHHHHHHHHHHHHHHHHH THIS IS BEYOND CONFUSSING.. I AM GETTING TO THE POINT OF SAYING FORGET IT ALL AND JUST BEING A FAT *kitten* FOREVER JESUS
  • bagge72
    bagge72 Posts: 1,377 Member
    First of all...make sure you are resting! 7 days a week will give your body no recover time and that is when change happens! :-)

    Second, you aren't eating NEARLY enough. Go to http://scoobysworkshop.com/accurate-calorie-calculator/#results

    I had metabolic testing done AND I wear a Bodymedia. These numbers come very, very close. I would highly recommend the Eat More To Weigh Less group. Your metabolism is going to slow way down eating that little. Come over and check out the stickies. You will be surprised by what you see.

    I'm just starting after 2 years of being stuck at the same weight!

    ok.. so i did that calculator and it is saying i should be eating from 1700- 1900 depending on the method i input...so MFP tells me 1400 i am sticking to it.. now i am hearing 1700


    ARGHHHHHHHHHHHHHHHHHHHH THIS IS BEYOND CONFUSSING.. I AM GETTING TO THE POINT OF SAYING FORGET IT ALL AND JUST BEING A FAT *kitten* FOREVER JESUS

    It's not suppose to be easy.
  • jaxandmaksmom
    jaxandmaksmom Posts: 262 Member
    First of all...make sure you are resting! 7 days a week will give your body no recover time and that is when change happens! :-)

    Second, you aren't eating NEARLY enough. Go to http://scoobysworkshop.com/accurate-calorie-calculator/#results

    I had metabolic testing done AND I wear a Bodymedia. These numbers come very, very close. I would highly recommend the Eat More To Weigh Less group. Your metabolism is going to slow way down eating that little. Come over and check out the stickies. You will be surprised by what you see.

    I'm just starting after 2 years of being stuck at the same weight!

    I DONT WANT EASY... i would love love love to have someone tell me what the hell i am suppose to be eating.. i am told eat 1430 calories and eat your work out cals back.... so i do.. and i plauteu..
    then i am told eat 1800 calories a day.. and no mention of the stupid work out calories.. .

    i have busted my *kitten* for the past 4 months and i dont want to mess it up.. but i am getting sick of this do it this way do it that way bull ****...

    it makes no sense..

    ok.. so i did that calculator and it is saying i should be eating from 1700- 1900 depending on the method i input...so MFP tells me 1400 i am sticking to it.. now i am hearing 1700


    ARGHHHHHHHHHHHHHHHHHHHH THIS IS BEYOND CONFUSSING.. I AM GETTING TO THE POINT OF SAYING FORGET IT ALL AND JUST BEING A FAT *kitten* FOREVER JESUS

    It's not suppose to be easy.
  • terrabit
    terrabit Posts: 33 Member
    ok.. so i did that calculator and it is saying i should be eating from 1700- 1900 depending on the method i input...so MFP tells me 1400 i am sticking to it.. now i am hearing 1700
    .. I AM GETTING TO THE POINT OF SAYING FORGET IT ALL AND JUST BEING A FAT *kitten* FOREVER JESUS

    Haha I know it does suck when you get conflicting information.
    I do think that 1500 sounds pretty low though and 1700-1900 sounds about right. MFP is saying 1800 for me which I know is about 100 cals too low, so I think its a bit aggressive.

    Besides, since you are not losing anything right now, whats it gonna hurt to try a slightly higher level for a couple of weeks? Since you are still under maintenance, you at least wont gain.
  • oilphins
    oilphins Posts: 240 Member
    Yes, you could be over training as well. Your body needs rest wheather it's weights or running. I take two days off a week from any kind of training and also allow myself one cheat meal a week. Try that and see what happens.
  • kimmerkay
    kimmerkay Posts: 110
    You know... I just upped my calories to 1650 from 1350 and at 1350 I was never hungry and now I'm hungry more often... I really think I was in some sort of metabolism slow down.. I think eating more calories is pumping up my metabolism.
  • MandaKayMakesIt
    MandaKayMakesIt Posts: 81
    Thanks, everyone. I appreciate the feedback! I think I'm going to try bumping up to 1,800-1,900 for a week or so and see if anything happens. I'll also plan to take a "rest" day--not really a rest day, but definitely a day where I do something much less intense that the other 6 days of the week.

    How do you guys feel about nutritionists? Is it worth my money to go see one? I know what to eat, that's not a problem. It might help to get a firm gauge of what should be doing, though. Thoughts?
  • ladyace2078
    ladyace2078 Posts: 460 Member
    I'm 5'11", 175 lb, and 32. I workout 6 days a week including heavy lifting, HIIT cardio, and pilates. I eat 2400 calories a day and still lose weight and inches. I really think you are eating WAY to little!!
  • ladyace2078
    ladyace2078 Posts: 460 Member
    Thanks, everyone. I appreciate the feedback! I think I'm going to try bumping up to 1,800-1,900 for a week or so and see if anything happens. I'll also plan to take a "rest" day--not really a rest day, but definitely a day where I do something much less intense that the other 6 days of the week.

    How do you guys feel about nutritionists? Is it worth my money to go see one? I know what to eat, that's not a problem. It might help to get a firm gauge of what should be doing, though. Thoughts?

    And you probably should do it longer than a week...do it for at least a month and see what happens. Also check out Eat More to Weigh Less group.
  • deniseearheart
    deniseearheart Posts: 919 Member
    I myself am stuck as well... I lost 15 pounds and the gained 2 back and have not lost anymore. I have even increased exercise etc.... I feel like giving up all together . This gets depressing

    Dear... The only way you will fail is if you do indeed give up.
    Keep doing what you need to do and trust the process.
    At some point things will start to work in your favor, but it absolutely takes time. Forget deadlines, forget magic numbers.
    Stay dedicated to tracking and working out and giving tour body the fuel it needs and at some point your body has to respond by dropping the weight. The closer you are to your goal, the longer it takes and the more frustrating it is. But you have to ignore those frustrations and stay on task. It will happen. If you are still a long way from your goal, it also takes time but first off, make sure you are eating enough... Your calories burned will be way higher in a day than someone who only has a few pounds to lose. And in the meantime, even if you're not losing scale weight, you are increasing your health adding quality to your life. Remember that :)




    yes I know you are right it just gets sooooo frustrating ....

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