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KIARARAMIREZ
SparkPoints: (2,248)
Fitness Minutes: (3,266)
Posts: 55
10/24/12 4:58 P

Thank you so much for all your great responses, I just want to clarify that I do eat, I don't go hungry but I eat a lot of vegetables that don't amount to any calories, I will start adding a little more food to my plate. I'm just really scared because I was just diagnosed pre diabetic, but thanks to all of you I'm learning. I lost 20 lbs so I must be doing something right, right? Thanks again for your great input and ideas



DVEES7
SparkPoints: (1,389)
Fitness Minutes: (518)
Posts: 10
10/24/12 4:42 P

Thanks CapterTrey !!! You just gave me a spark boost. I thought it was just me .. I had a plateau at 12 pds lost but I also was staying close to the minimum so I'm going to take your GREAT ADVICE and see if that helps... Gotta keep moving forward and its messages like yours that HELPS and shows there's hope.... Thanks again..... emoticon



CHAPTERTREY
SparkPoints: (49)
Fitness Minutes: (0)
Posts: 6
10/24/12 2:39 P

Ya, I was told anything under 1200 calories throws your body into "starvation mode" and actually slows your metabolism down. If your body thinks it's starving then it will hold onto fat instead of getting rid of it. The idea is to keep your metabolism up, not slow it down. So, if you keep a food journal and track the exact amount of calories you're eating then you'll have a better idea of how much you're actually consuming. Good luck!



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
10/24/12 2:32 P

You should probably really start using the nutrition tracker here... guesstimating and how much you eat is not good. Also 1000 calories is way too low.



KIARARAMIREZ
SparkPoints: (2,248)
Fitness Minutes: (3,266)
Posts: 55
10/24/12 2:31 P

wow, thank you. I would have never guess that taking it easier would help, I thought about doing the opposite, working out more and eating less. I may be eating very little, I think I eat just about 1000 cal. a day if not less that that. Thank you so much for opening my eyes :) I think that I'm also retaining water, my hands look puffy :(



CHAPTERTREY
SparkPoints: (49)
Fitness Minutes: (0)
Posts: 6
10/24/12 1:51 P

Kiara, Hang in there! Plateaus never last... as long as you don't give up and just keep changing it up each time until you start losing again. Your body really does get used to whatever you do and you have to change it up in creative ways... keep your body guessing. I have a friend who's a trainer and he said that changing what you do doesn't necessarily mean doing more exercise or eating less. Sometimes it means doing less exercise (for a short time) and eating more (again, only for a short time). With exercise, your body gets used to whatever you're doing and becomes very efficient. One way to "reset" your body is to simply NOT exercise for a week or so and then start again. The same goes for calories-- keep your body guessing and occasionally vary the amount you eat. I've lost about 40 lbs. so far (at a rate of 1 pound a week) but I have hit several plateaus. I encountered my first plateau at about 15 lbs. Up to that point, I was having success simply counting calories and keeping a food journal, drinking more water and eating healthy. Then it all just stopped for a couple of weeks-- even though I hadn't changed a thing, I suddenly lost NOTHING. So, I joined the gym and starting working out 2-3 times a week and it started coming off again. But then my body got used to that, so after about a month, I quit losing, again. So, I stopped the gym for 8 days and when I resumed my workouts I started losing again. My friend was totally right. I hit a third plateau, even though I was religiously eating 1200 calories a day and going to the gym. I know it's not safe to go below 1200 calories, so instead, I ate 1400-1500 calories for three days and went back down to 1200 and the weight starting coming off again. This past week, I decided to change it up again and started eating my largest meal before 4 or 5 p.m. and only a small snack of hot-air popcorn at 7 and for the first time I lost 2 lbs in a week. So, my friend was right.. changing it up often will keep your metabolism from slowing down. Hope this helps!



SPARK_COACH_JEN
Posts: 55,472
10/24/12 1:38 P

The previous posters have given you some good advice. Here's part 1 of our Plateau Busters series that you might want to check out:

www.sparkpeople.com/resource/fitness_artic
les.asp?id=516


Coach Jen



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
10/24/12 1:36 P

When I hit a plateau this summer, I ate more. I had been sticking to a 1200-1300 calorie diet, no exercise, but then I just stopped losing after losing pretty steadily since February. So at the advice of some folks here, and other internet articles I read, I decided to increase to 1500, and that did the trick. I started losing again, and lost the last 15lbs I needed to to get to my goal.

The other thing to evaluate is if you are REALLY eating the same stuff. Do you use the tracker here?



WHITLA011
SparkPoints: (1,923)
Fitness Minutes: (2,857)
Posts: 63
10/24/12 1:33 P

Ugh plateaus are the worst! First of all, are you sure you're not creating too low of a caloric deficit? Sometimes if we're going wayyy below our calorie needs, our metabolisms slow down to compensate.

I think Bob Harper said one time that if you hit a plateau, sometimes it's helpful to take it easier for a week or two (i.e. cut down on workouts) and increase calories by a couple hundred, then resume back to normal. I know this sounds a little counterintuitive, but it supposedly jumpstarts the metabolism.

Good luck!



KIARARAMIREZ
SparkPoints: (2,248)
Fitness Minutes: (3,266)
Posts: 55
10/24/12 11:53 A

I lost 20 lbs and I'm stuck! I was losing about 2 lbs per week, lately I can't evel lose an oz. I'm working out just as much and eating pretty much the same, I do change my workouts and meals around so my body doesn't get used to it but nothing is really working now :( What did you do when you hit a plateau, how did you get out of it? it's very frustraiting.



 
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