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Plateau Help!!!



 
 
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ASHLEYGILLE
SparkPoints: (11,117)
Fitness Minutes: (2,227)
Posts: 1,427
6/5/13 8:02 A

Update: For 3 weeks, I had been absolutely stuck, the scale refusing to budge even one lousy ounce. Meanwhile I was eating at the lower end of my calorie range and exercising like a mad woman, something I hadn't really done before. So I was, of course, really frustrated with my weight, which actually increased a few pounds and then just stayed there!!!

So I read some blogs re: plateaus and some threads related to the topic here on SP. Anyway, taking the advice of some fellow Sparkers, I really switched things up: I took 1 week off from exercising and actually ate slightly over my calorie range for 2 days. (I even consumed alcohol both days being that I was at my college reunion!) And voila, I step on the scale today, and I'm down 2.8 pounds from my plateau weight. It's not a huge loss, but considering I weighed the exact same for 3+ weeks, I am really pleased! :) I am back to exercising and eating on the lower end of my calorie range now, but think I have managed to break through my plateau, which had been driving me mad. Think my body just needed a "jolt" for lack of a better word.

Hope this helps and good luck. Do hang in there b/c you WILL break through your plateau, it's just a matter of time!!

Edited by: ASHLEYGILLE at: 6/5/2013 (08:05)


ONLINEASLLOU
SparkPoints: (44,580)
Fitness Minutes: (31,840)
Posts: 3,616
6/3/13 9:03 P

My recommendations:

1. Change up your exercise routine. Do some different things. Your body may simply be accustomed to your currect lifestyle and may have very efficient at it -- so it now longer burns as many calories as it used to.

2. Increase your strength training. Build a little more muscle. If your body has decided it's not going to lose much weight for a while, at least build up some more muscle and get rid of some fat in the process. That's a good thing even if the scale doesn't move for a while. It will make you feel good: you'll improve your body shape: and that added muscle will burn more calories.

3. Look for other measure of "success," not just the scale.



MOMMA2SKI
SparkPoints: (34,103)
Fitness Minutes: (4,292)
Posts: 1,091
6/3/13 2:25 P

I was having tons of success, moving and grooving with the scale, then.... dead stop!! It's been weeks since i have lost anything and I haven't done anything diffferent than what i was doing when i was dropping weight like crazy. the only thing that has changed is my mental/emotional attitude... i'm in the middle of a huge family war that has completely altered who i am as a person and i'm having a really difficult time finding peace and happiness --- i KNOW that is what has stopped the scale, i'm determined to continue on with what i know to be "healthy" for my body and when i get my heart back in a healthy place hopefully my body will react positively.
good luck, to you with your journey.




ASHLEYGILLE
SparkPoints: (11,117)
Fitness Minutes: (2,227)
Posts: 1,427
6/3/13 12:39 P

OMG, I can totally relate! I started walking and hiking about 5 weeks ago, while eating basically the same diet (within my calorie range, but at the lower end), AND I actually gained a few pounds! I was like, "Really??" at first, but not too worried... Then a month later, with absolutely no change on the scale (i.e. still up the same few pounds!), I was so frustrated. In part, and this is going to sound incredibly shallow/vain, because I was attending my college reunion! (Lol.) Anyway, and on the positive side, I really think that my body started looking a bit more toned and I felt way more energetic from all the exercise, which wasn't super intense, just A LOT of it! Lol. My muscles had been quite sore, so I took a little break from all the working out, but intend to start up again soon. I've noticed that in the past 4 days, my weight is finally beginning to drop again, but still quite slowly. I must admit though, I'm just happy to see it moving- and in the right direction! Hang in there, and don't be afraid to mix it up a bit: more exercise one week, less the next, various activities, change up your diet a bit... You WILL start losing again, it's just a matter of time, so hang in there and be strong! And do remind yourself of all the other benefits to eating right and exercising- not just a number on the scale! :) xx



ARCHIMEDESII
SparkPoints: (136,400)
Fitness Minutes: (205,145)
Posts: 20,285
6/3/13 12:01 P

TRIPLEMWF,

Here's the little known secret regarding calories in versus calories out. What works neatly on paper, doesn't work so nealty with human biochemistry. In theory, a person MIGHT lose 1-2 pounds per week IF they can create a caloric deficit.

However, even if that person does create a deficit does it mean that their body will shed the weight. Like I said, what works neatly on paper doesn't work so nealty when it comes to the human body. There just are too many factors which through our nice neat theories into disarray.

What to do ? If you continue to eat right, watch your portions and get some regular exercise that includes some strength training, you will see change with time. For now, accentuate the positive and eliminate the negative. Consider this spin instead. You haven't gained any weight in these last three weeks. that says you are doing something right !

Why isn't the scale moving ? Weight loss isn't neat and tidy. I wish it was.

I did sneak a peak at your food diary. One thing you might try is to increase the amount of fresh fruit and veggies you eat each day. While you are eating more than the average American, you're still not eating enough for optimum health. For optimum health, a person should eat 6-9 servings each and every day to the best of their ability.

Also, when is the last time you changed your exercise routine ? If you've been doing the same thing day in and day out, it's time for a change. the human body thrives on challenge, so if your routine has become just that, a routine, it's time to shake things up. Try a different class at the gym. try a different DVD. try a different route if you run. If you're strength training, time to increase the weight.

Remember, there is more to good health than a number that stares at us from between our toes in the morning. If the scale isn't moving, look for other ways to gauge your success. Are you sleeping better ? Do you have more energy ? Can you walk upstairs without getting winded ? Can you carry more bags of groceries ? Can you run or walk a mile faster today than you could a month ago ? Can you do more push ups today ? Are your clothes fitting better ?

How's your blood pressure ? Do you know that if your blood pressure has dropped this month, your doctor would be thrilled even if the scale didn't move. Lowering your blood pressure IS a huge sign of success.

Just a few random thoughts.





VIVPICKLE
SparkPoints: (15,799)
Fitness Minutes: (15,200)
Posts: 209
6/3/13 11:40 A

I'm actually in the same boat. I've been at the same number for the past few weeks now, but just because the scale isn't moving doesn't mean things aren't changing! what kind of work outs are you doing? you may be gaining muscle.

I haven't lost any pounds for a while, but I've been doing squats like crazy and some other strength training exercises, so I think that may be part of it. Also, even though, the numbers are staying the same, I've noticed my clothes getting bigger/me getting smaller. The scale isn't the only way to track your progress. Don't beat yourself up, just stay positive and keep up with your plan.

good luck!



TRIPLEMWF
Posts: 800
6/3/13 10:32 A

I did try something similar and ended up gaining from that one day. I mean, I know that I didn't actually "gain", but the scale said I did and the scale is always right LOL

I just need to figure SOMETHING out to trick my body, because I am so unbelievably frustatred right now. Ugh.



I_HEART_MY_FAM
Posts: 1,809
6/3/13 9:37 A

Gosh I do not want to sabotage anyone but I do know what works for me whenever I get to a plateau. What I do is forgot for one day I am eating X amount of calories. I still try to opt for the healthy stuff but allow myself to basically eat too many calories then my usual for one day, for some odd reason it resets the weight loss clock and by me getting right back on track the next day will allow me to have a loss by the time I get back on scale one week later with a loss by weighing less then I did on my last weigh in before the cheat day. I will continue to lose week for week until I get stumped again then I repeat and reset and carry on. I don't know why this happens but it does, and my plan works for me.



TRIPLEMWF
Posts: 800
6/3/13 9:21 A

I swore to myself that I wasn't going to post about this, but I am just getting so frustrated. 3 weeks and the scale has not moved one.single.once. I don't get it. According to the "math" of calories in, calories out, I should be losing AT LEAST a pound a week, but I'm not. I'm not losing anything. I'm not sure what other tweaks I can make to my diet to get the scale to move, so I'm open to any and all suggestions.

Right now, I think that I eat pretty healthy. No grains, no refined carbs, pretty much if it comes in a package, I don't eat. I eat within my range every day for calories with a few exceptions, but even then, I'm not going crazy, I do end up being a bit high on protein and a bit low on carbs/fiber, but that's never been an issue before. I know that I don't work out as often as I should, but even with that, the math still shows that I should be losing.

I'll take any ideas at this point, because I am starting to get extremely discouraged.

Also, I think that my food journal thing is public if that helps.



 
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