Author: Sorting Last Post on Top Message:
JENNILACEY SparkPoints: (81,337)
Fitness Minutes: (85,768)
Posts: 2,489
3/11/13 12:02 P

Your BMR will lower and adjust to a low calorie intake. You should only aim to lose 1 lb a week at your current weight. You will likely have to raise your calories up if you want to start losing again and create a smaller calorie deficit. Even eating a few days at your maintenance calorie needs to offset the starvation response.

When you train hard, you need to eat more. That strength training will be worthless if you're creating too large of a calorie deficit. You'll be losing lean muscle/tissue regardless.

I highly recommend reading Tom Vernuto's Burn the Fat, Feed the Muscle. He did receive criticism on his claims that meal frequency helps you to burn more fat but eloquently admitted his mistake when new research proved otherwise. He is very undogmatic and his book is basically the Bible for body builders/fitness models. One of his recommendations that I follow and has broke me through numerous plateaus is his 3-1 zig zag diet. You eat 3 days at -15-20% TDEE and then 1 day at maintenance to offset the starvation response.

ARCHIMEDESII SparkPoints: (189,794)
Fitness Minutes: (281,548)
Posts: 26,466
3/11/13 11:35 A


This is not the Biggest Loser where people have dramatic losses week after week after week. That's just not typical. While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be week you gain ! And that doesn't mean you're doing anything wrong. a 17 pound loss in the first month is not out of the ordinary for someone who is morbidly obese. However, for someone closer to a reasonably healthy weight for their height, that is substantial.

Here's something I learned from my own years of yo yo dieting and it's this,"the faster a person takes off the weight, the faster it packs back on". Take the weight off slowly and it will stay off.

I know we'd all love for the weight to be gone overnight, but weight loss isn't that simple. You're talking about changing your body's biochemistry and that takes time. So, don't assume something is wrong because you haven't seen a loss as quickly as you did at first. that really isn't typical.

Don't beat yourself up because the weight is coming off as fast. You are going to experience a slow down in your loss and that really IS normal. As I've told people in past, you didn't gain the weight overnight, it's not coming off overnight.

This isn't a diet. it's a lifestyle change and you've still got a long journey ahead of you. Slow down and take your time.

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
3/11/13 10:54 A


That is a lot of weight to lose in a very short time frame and far exceeds the 1-2 pounds per week recommendation for healthy weight loss. Know that weight loss and fat loss are not the same thing. When you make attempts to lose weight (whether severely restricting calories or exercising a lot) in a very short your body will experience a greater percentage of lean body mass (muscle, bone, connective and organ tissue).

Fat loss is a much slower process than weight loss. It takes time and you cannot rush the process. If you don't eat enough to support basic biological functions, you risk losing more of the metabolically active tissue, which can affect your weight loss and your energy levels.

So make sure you are eating enough and that you are eating a variety of foods to meet your body's nutrient needs. Remember healthy living is a lifestyle and you can't rush the process.

Take care!

Coach Nancy

3/11/13 10:35 A

So I've been working out for about a month and a half now and have lost a whopping 17 pounds during that time. And I think I've already hit a plateau! How can this even be possible?! It's like I just started!

For the past two weeks I've been working my butt off, exercising an hour every day and eating healthy meals, just like I was doing. And nothing. Since I weight train as well, I don't really pay attention to the scale (even though the scale showed a 2 pound gain this week). But my measurements are showing nothing either. What are some good ways to get out of this plateau?

Page: 1 of (1)  

Other Panic! Button for Immediate Help Topics:

Topics: Last Post:
Recovery from setback 3/1/2016 7:01:22 PM
Binging in the evenings 11/14/2015 6:57:04 PM
Heaviest I've ever been in my life 5/4/2015 4:33:53 PM
Freaking out, my eye lashes are falling out! 1/27/2015 12:37:38 AM
Starting over...again 5/11/2016 9:18:38 PM