When does the "plateu" end-I'm trying EVERYTHING!

meechi53
meechi53 Posts: 195 Member
edited December 19 in Health and Weight Loss
OK I've been at a plateau for about 6 weeks, no weight lost, actually going up and down the same 1.5 lbs or so. I've upped my calories from 1200 net to about 1350 net per day. I do Zumba and Kickboxing and some strength/abs core classes, work out 4-5 times a week. I've tried doing high-cal days then low cal days to "mix and confuse" the body, my zumba instructor changes up our workouts so we don't plateu. I even do 1 day a week or so where I really don't count calories and have a "cheat" day so to speak and really probably don't go over about 2K.

I lost my first 22 lbs it just melted off and now stuck like chuck.

I've not lost many more inches either since I've plateaued..just a little bit.

I do drink protein shakes alot to build muscle, etc. also take vitamins daily.
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Replies

  • neverstray
    neverstray Posts: 3,845 Member
    Try eating more for a while..
  • meechi53
    meechi53 Posts: 195 Member
    Try eating more for a while..

    I am :-(
  • iWaffle
    iWaffle Posts: 2,208 Member
    Are you taking measurements too or just using the scale? You might be doing more good than you know.
  • joanie152
    joanie152 Posts: 159 Member
    I'm thinking you need to eat more - perhaps your TDEE is higher than 1350 calories?

    Or failing that, try different workouts for a week to shock your body into submission. I feel your pain though.
  • meechi53
    meechi53 Posts: 195 Member
    I am doing measurements and they've been pretty much the same for the past month also. What is TDEE? I have no idea what that means.

    I am at a desk job so not really very active during the day. I gained 35-40 lbs a year and a half ago basically from just not moving around and I think my metabolism changed.
  • aviduser
    aviduser Posts: 208 Member
    Just stick to the program. Plateaus are natural. It will pass. Mine did.
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Are you eating back those exercise calories or just the flat 1350?

    Oops, sorry. Just saw you said 1350 NET.

    Not sure what you can do, other than keep at it. Are you watching your sodium? Some people will encourage you to eat more cleanly. I personally haven't needed to 'eat clean' to lose weight, but maybe it would help you. Or maybe you're already doing it LOL.
  • fakeplastictree
    fakeplastictree Posts: 836 Member
    Maybe go on maintenance for a week or so. And then drop down 12-15% for your calorie deficit.
  • LatinaGordita
    LatinaGordita Posts: 377 Member
    Try no exercise for 4 days, and keep your diet/deficit the same. It worked for me 2 weeks ago, not sure if it will work for you.
  • littlewitch1973
    littlewitch1973 Posts: 139
    I'm having the same problem... Stuck and not losing... no inches, pounds or anything.

    I have also changed up my calories, foods, exercise, water intake and times of day for exercising.

    I have no helpful advice, but wanted you to know you arent alone...
  • ElynnPittman
    ElynnPittman Posts: 10 Member
    This may not be helpful if you're on a timeline- but I tried just accepting that a plateau was likely so at 25 lbs lost i just reset my calories for maintaining my weight (from around 1400 which was my 2 lbs a week calories to around 1900-2000) and I ended up losing a couple more lbs and have stayed right there for about 2 weeks. In another week i'm going to reset it to losing calories and get back into the gym hard core. My thought is that it'll shock my body again and restart the losing process. (not to mention- if your intent is to maintain, its not disappointing when you see the scale at all!)
  • Psyb3r
    Psyb3r Posts: 176 Member
    Try no exercise for 4 days, and keep your diet/deficit the same. It worked for me 2 weeks ago, not sure if it will work for you.

    this ^^ I was stuck at the same weight for 2 months and then I decided to just take a week and relax before getting hard core again. Bam! Dropped 5lbs. Try just giving yourself a week off of exercise and then jumping back on. Your body may need a break.

    Good luck and don't quit!
  • beckyinma
    beckyinma Posts: 1,433 Member
    Can't see your diary, so can't make a judgement call to see if you're eating the 'right' foods. Yes, you might be within your calorie range, but you could be eating something that is triggering water retention.

    I also bet that 1350 is STILL not enough for your body to do what it needs to do with all that exercise.

    JMHO
  • abbybean11
    abbybean11 Posts: 122 Member
    i would try substituting protein shakes with "green" shakes - you know, just all natural foods that are full of fiber and won't stick to your body. i plateu-ed for several weeks after i'd been losing 1 to 2 pounds a week, and then one week all that weight just came off! And I even cut back on my workouts that week! Honestly I think if you stick to what you're doing (that is, working out 4 to 5 times a week and switching up your routine every day), then the weight will eventually come off - perhaps all of the sudden like it did for me.
  • MissyMissy18
    MissyMissy18 Posts: 315 Member
    Just stick to the program. Plateaus are natural. It will pass. Mine did.

    That's what I like to hear! I've been having the same problem for WEEKS (okay probably more like months). I finally decided to up my calories from 1350 to almost 1600 ... it was scary, but I've been feeling a lot more alert and energetic. I'll let you know if it works for my plateau!
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    OK I've been at a plateau for about 6 weeks, no weight lost, actually going up and down the same 1.5 lbs or so. I've upped my calories from 1200 net to about 1350 net per day. I do Zumba and Kickboxing and some strength/abs core classes, work out 4-5 times a week. I've tried doing high-cal days then low cal days to "mix and confuse" the body, my zumba instructor changes up our workouts so we don't plateu. I even do 1 day a week or so where I really don't count calories and have a "cheat" day so to speak and really probably don't go over about 2K.

    I lost my first 22 lbs it just melted off and now stuck like chuck.

    I've not lost many more inches either since I've plateaued..just a little bit.

    I do drink protein shakes alot to build muscle, etc. also take vitamins daily.
    You've just NOW started a plateau. A plateau is 6 weeks OR more of no weight loss if you've been consistent with diet and exercise.

    And it sounds like you eat too little. What do you have your weight loss set to according to MFP?

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • IveLanded
    IveLanded Posts: 797 Member
    Can't see your diary, so can't make a judgement call to see if you're eating the 'right' foods. Yes, you might be within your calorie range, but you could be eating something that is triggering water retention.

    I also bet that 1350 is STILL not enough for your body to do what it needs to do with all that exercise.

    JMHO

    Yep this.

    And I was stuck too and I bumped from 1200 to 1500 (and actually some days going as high as 1700, but keeping a 400-500 calorie deficit) and that pushed me out. I would suggest making sure your food is quality and bumping calories a little more.
  • tami101
    tami101 Posts: 617 Member
    I hit a plateau after losing 21 pounds. I stayed the same for 8 weeks! I did lose inches though, that is the only reason I didn't go completely insane! Anyway, after 6 weeks I switched to maintenance for about 10 days, then I cut back and in 3 weeks have lost 8 pounds! Worth a try, it worked for me. =)
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    This may not be helpful if you're on a timeline- but I tried just accepting that a plateau was likely so at 25 lbs lost i just reset my calories for maintaining my weight (from around 1400 which was my 2 lbs a week calories to around 1900-2000) and I ended up losing a couple more lbs and have stayed right there for about 2 weeks. In another week i'm going to reset it to losing calories and get back into the gym hard core. My thought is that it'll shock my body again and restart the losing process. (not to mention- if your intent is to maintain, its not disappointing when you see the scale at all!)

    if 1400 was 2 pounds per week then maintenance would be 2400 minus a couple hundred to account for the lesser body mass. At least 2200 I'd say---so it makes sense that you lost a few more pounds eating 1900-2000 since that was still almost a 500 deficit.
  • neverstray
    neverstray Posts: 3,845 Member
    OK I've been at a plateau for about 6 weeks, no weight lost, actually going up and down the same 1.5 lbs or so. I've upped my calories from 1200 net to about 1350 net per day. I do Zumba and Kickboxing and some strength/abs core classes, work out 4-5 times a week. I've tried doing high-cal days then low cal days to "mix and confuse" the body, my zumba instructor changes up our workouts so we don't plateu. I even do 1 day a week or so where I really don't count calories and have a "cheat" day so to speak and really probably don't go over about 2K.

    I lost my first 22 lbs it just melted off and now stuck like chuck.

    I've not lost many more inches either since I've plateaued..just a little bit.

    I do drink protein shakes alot to build muscle, etc. also take vitamins daily.

    1350 isn't "eating more" that's like a drop of water in a glass filled with water. Go up higher, The "MINIMUM" a person should eat is bodyweight * 10. Most people lose weight about body weight * 12.

    The average range for people to lose is 10-15. The exceptional range is 16-20.

    When I said eat more, I meant way more, like this ^^^^^^^^^^^^^^
  • DaSavedSinner
    DaSavedSinner Posts: 211 Member
    Only thing I can think of it try to relax, when your stressed it can cause your body and mind to do all kinds of crazy stuff. Try eating something that makes you feel good but not over full, go for a leisure walk to clear your head and then take a looooong hot shower to relax the muscles from the walk and let the stress go down the drain with the water. Above all Stay positive, you you stop laying tracks the train gets stranded.
  • secretlobster
    secretlobster Posts: 3,566 Member
    You and I have similar habits. I am 138lbs, work out 5 days a week and have been eating 1200-1400 calories a day. I've been stuck at the same weight (and body composition) for a couple of months. Well, it took me some time to realize that's still UNDER my BMR. I started eating between 1450 (rest day, BARE minimum) and 1700 calories a day, and ALWAYS "eating back" exercise calories. I haven't noticed a huge change in the scale yet (I'm only looking to lose some lower body fat), but my body feels good and I have a lot of energy. I'm thinking it will help a lot. Active people shouldn't be hungry.
  • therealangd
    therealangd Posts: 1,861 Member
    I think you should change your exercise focus from cardio to muscle buidling.

    The end result is going to be that you will weigh the same or more and be able to maintain at a higher calorie level, but you will be a smaller size. Which in the end, that's what you want. To be smaller than you are.

    It's crazy hard to lose that last 10 to 15 pounds.

    But regardless of which path you choose, you will more than likely have to net more than 1350 to see any change.
  • poodlelaise
    poodlelaise Posts: 149 Member
    [/quote]

    The "MINIMUM" a person should eat is bodyweight * 10. Most people lose weight about body weight * 12.

    The average range for people to lose is 10-15. The exceptional range is 16-20.
    [/quote]



    I would not trust this information. My maintenence calories would be less than 10 at my current weight.
  • DaSavedSinner
    DaSavedSinner Posts: 211 Member
    I personally eat way under my BMR (not saying its wise for you) MFP says 1820 as my goal but most days I eat more around 1300, I eat the 1300 for 3 days then on day 4 I zig zag to the around 1600-1800 then repeat that 3 low 4th up 3 low 4th up etc. I am not saying to try this but lately this is my method and my recent plateau only lasted about a week and I dropped the up amount plus extra I was 243, plateau and got to 250, broke the plateau and down over a few days to 247, 245, 243, 241, 239, now I am 239 as of today.
  • sculley
    sculley Posts: 2,012 Member
    I was loosing the same 2 lbs and stuck at a plateau for three months... I googled "TDEE calculator" and figured out how many calories I should be eating I customed my number and I am proud to say it's only been a week and I instantly started seeing it go again.... You should try that
  • meechi53
    meechi53 Posts: 195 Member
    How do I find out what my BMR really might be? What is TDEE?

    I have been traveling a lot these past couple of weeks, I just spent 4 days at my sister's house with no working out and ate about 1800-2000 calories da day probably with no working out, which is what I eat pretty much on the days I do work out, give or take. I have my MFP set to lose 1.5 lbs a week and just to get it up to give me 1300 calories a day I had to choose "active" on my profile even though without my scheduled workouts I'm not that active.

    I guess I'll just keep plugging..maybe another 150 calories to the mix.

    Some days I have a hard time eating all of my NET calories that I should on the days I work out (eating back my calories) and I've been known to look for a high calorie snack (cake or ice cream) every once in awhile just to fill the void.
  • jlavinia13
    jlavinia13 Posts: 1
    You definitely should find a BMR calculator and see how many calories your body needs a day to function properly. I just upped my calorie intake from 1389 to 1630 because I found out I was eating under my BMR. Eating under your BMR will send your body into starvation mode , which means every time you eat your body will store away as much as possible. The concept is hard to grasp at first, eating more and still losing weight, but I would give it a try. Even if you cannot eat the calories, drink the calories through oj, milk, protein shake, anything. When checking your BMR find a few different calculators. Each one may tell you something different, but then you can take the average of them all.

    Good luck!
  • Jezebel9
    Jezebel9 Posts: 396 Member
    I am doing measurements and they've been pretty much the same for the past month also. What is TDEE? I have no idea what that means.

    I am at a desk job so not really very active during the day. I gained 35-40 lbs a year and a half ago basically from just not moving around and I think my metabolism changed.

    I used to do mini-workouts at work to try to kick start my metabolism.
    First of all, other people are allowed 'smoke' breaks, so I never felt guilty about having an 'air' break. Or you could say you are going out to smoke (when 'smoke' is a term used for burning- like burning calories and fat!)

    Ideas: Find a quiet place for your smoke break, take a towel with you and just knock out some floor exercises- push ups, crunches, leg lifts etc. ~or~ go up and down the stairs for your smoke break ~or~ do squats against the wall during potty breaks (a quieter bathroom is good for this) ~or~ get some exercise in before or after your lunch.

    Check the internet for exercises you can do in your office, int he stairwell, outside, in the bathroom.

    Good luck.
  • secretlobster
    secretlobster Posts: 3,566 Member
    http://scoobysworkshop.com/calorie-calculator/

    Easily the best calculator for estimating the calories you need. I always set my activity level to "sedentary" so I get a bare minimum of what I need to eat (and I really want to make sure I exceed the minimum), and eat my exercise calories back.
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