Other than shaking things up, calorie-wise, I would suggest adding more muscle. this will boost metabolism. We tend to do long, medium effort workouts, but when we want to increase muscle, we need to add stress to those muscles, to force them to grow. Doing the same routine will help you maintain, but your body is used to it, so progress in that direction is stalled. This may be why your metabolism is also stalled.
If you could add a few lbs. of muscle, you might slowly resume losing at 1500 calories, and hopefully this would be fat. Since you are so close to goal though, I wouldn't do anything drastic. Increase exercise intensity, and try something small with diet, and see how it effects you. If the change is in the right direction, continue.
7/31/14 10:50 A
When you hit a plateau, that means that something needs to change in order to break it.
It's either (or a combination of):
*Eating less calories per day (perhaps go to 1300 for 2 weeks) *Eating more calories per day (perhaps go to 1700 for 2 weeks) *Exercising more, longer, harder *Doing different exercises
2 kilos is less than 5 pounds. It's usually the case when you are trying to lose those last 5-10 pounds, that it can be become agonizingly slow. Your body thinks it is where it ought to be - by changing something, it forces your body to change. Plateau=change
Edited by: EELPIE at: 7/31/2014 (10:50)
7/31/14 8:35 A
You might consider switching your program setup so that your calorie range is based on a calories burned goal and not based on how much exercise you're tracking. If your calories burned are fairly consistent from day to day, sometimes that's an easier way to do it. I think you're going to have to account for those calories burned through exercise in some way, and your range is likely going to increase to something over 1500.
Fitness Minutes: (13,947)
7/31/14 8:10 A
I have been in a plateau for months now and it is driving me crazy. I have gained and lost the same 2 pounds and it is harder to keep motivated, but I know I need to change up my exercise routine and start eating more so it really is all my fault. Hang in there!
Fitness Minutes: (75)
7/31/14 7:42 A
Hi Martha. I've considered upping but I'm not sure by how much. I'm not sure whether I'm considered lightly active or moderately active?
Spark gave me the 1500 mark at active setting with the lowest weight loss p week setting. Should I use another calculator?
Fitness Minutes: (100,125)
7/31/14 7:33 A
Hi, I lost 8 pounds over the course of 2 years and hit several plateaus during that time. I figured it was my body adjusting to the new weight. when I changed things up a bit - actually added calories and exercise it took a while but the weight started going down. Someone wrote that plateuas are practice for maintenance.
Fitness Minutes: (75)
7/31/14 6:58 A
Hi coach Jen! My goals are set to 1500ish calories. I don't eat exercise calories back.
I realize they should come off slowly. 1 kilo a month. Or half pound a week. But they are not moving. At all.
ETA: my bf% is 27
ETA again : I forgot to add my measurements. I'm 21, female, 5'2 and 129-130ish pounds. And yes spark set my goal to 1500.
Edited by: LEANA93412 at: 7/31/2014 (07:12)
7/31/14 6:47 A
My guess is that you need to eat more. When you plug your activity into your program setup on SparkPeople, what kind of calorie range does it give you?
Also, have you considered having your body fat tested? When you're so close to your goal weight, that's going to be a better indicator of health vs. a number on the scale. You can also expect that those last few pounds are going to come off very slowly.
Edited by: SPARK_COACH_JEN at: 7/31/2014 (06:48)
Fitness Minutes: (75)
7/31/14 4:06 A
Hello everyone! I'm new to the sparkpeople message boards, I don't use spark to track calories, I use myfitnesspal for that. But I've heard there are less smart ass people on the forums pretending like they're better than everyone else...
Anyways, this is my problem.
I've lost 20 kilos. But now I have about 2 left, and I've been eating 1500 calories. I'm quite active as I do a one hour gym class 5 days a week that includes strength and cardio, I also walk 4.5km a day in addition to that. (Does that make me lightly active or active btw??)
I don't eat any exercise calories back. But I seem to be stuck at the same weight for 2 months now. I weigh everything religiously. Even meassure every drop of milk that goes into my coffee and meassure the coffee granules to make sure they are 10g...
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