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ARCHIMEDESII SparkPoints: (139,255)
Fitness Minutes: (208,815)
Posts: 20,623
2/8/13 11:35 A

MICHELLEGEORGE1,

While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. And that doesn't mean you're doing anything wrong. Don't think of a plateau as a "stall" in your weight loss. Think of it as the time your body needs to adjust to the new weight.

There is a misconception thanks to the Biggest Loser, that people keep losing week after week. That's just not typical. It really does take time to change your biochemistry. And losing weight is just that, it's a change in your biochemistry. So, don't assume something is wrong because you haven't lost weight for three weeks.

Give your body time to adjust to the new weight. Once it has adapted, you'll start to lose again. How long will that takes ? Depends on your body. Could take another week. Could take several months. Once again, that doesn't mean something is wrong. change takes time.

And let's put a positive spin on this, while you might not have lost any weight, you haven't regained weight either. that says you ARE doing something right.

I know plateaus seems like a set back, but they aren't. They really are part of the journey. Be patient with yourself and your body. We'd all love for the weight to be gone overnight, but biochemistry just isn't that simple.

What to do ? Continue to eat right, watch your portions and get some regular exercise that includes some strength training.

Patience, it's a virtue !



EMELYN21 SparkPoints: (785)
Fitness Minutes: (622)
Posts: 15
2/8/13 10:07 A

A former WW leader used to say to me, "You'll always get the weigh-in you deserve, just not always in the weeks that you deserve them."

I kept this to hear whenever I thought I had stuck to the plan and wasn't losing as I should!

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/8/13 9:17 A

Hi MICHELLEGEORGE1,

Plateaus can be quite frustrating but they don't have to knock you off course, unless you allow the power of the scale to determine your success. But my advice to you is your body is sooo much healthier today than it was 7 months ago and that speaks volumes.

Make sure you have updated your current weight on your Start Page in the goals and progress section in the pounds lost link. Also make sure your calories expended figure reflects the calories you are burning each week.

Remember as we lose weight our bodies do not need the same number of calories--in fact just a 10% drop in our weight, will require approximately 50 fewer calories per day which is why it's important to keep those numbers I mentioned in check.

That being said, time is what it takes--after making some tweaks here and there, allow it a solid 3-4 weeks after making the changes to see what happens. While our minds are quick to change, our bodies tend to lag behind.

Hang in there!

Coach Nancy

JENNILACEY SparkPoints: (74,457)
Fitness Minutes: (62,451)
Posts: 2,489
2/8/13 7:27 A

I find switching up your calorie intake works. If you usually eat at the lower end of your spark range. Raise your cals up. If you eat at the mid-high range lower them down. I hit two plateaus and playing with my cal range is what broke me through them instantly. I think your body adjusts to a certain cal intake after awhile so you have to wake it up every now then.

I do calorie cycling now. Where I eat high, med and low cals (high on my ST days, medium-low on cardio days and lowest on my rest day). Between 1100-1650 for an avg. of 1400 cals. I ate between 1300-1400 cals most of my weight loss journey. Then I plateaued and dropped to 1200. This worked and I lost 15 lbs in 6 weeks and then I stalled out again. So I raised it up to an avg of 1400 cals and started CC. It worked almost immediately. I lost 5 lbs in the first 2 weeks and another 1 lb last week. I'm now into week 4.

You can use this calculator to figure out a CC plan. You have to calculate your daily calorie needs and then it will give you the option of a calorie cycling (zig zag diet) plan: http://www.freedieting.com/tools/calorie_c
alculator.htm

MICHELLEGEORGE1 Posts: 103
2/8/13 7:16 A

Well, it's happened - after 7 months of working out, eating right and losing weight consistently, I have hit the dreaded plateau. I weighed in this morning and for the 3rd week in a row it's at the EXACT same weight. I've tried to change things up, mixed up my cardio a little this week, made some changesd to my eating habits but for some reason the body isn't responding!

Suggestions? 'Cause I'm ready to go to McDonalds!

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