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Plateau



 
 
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NUSHARGURL
SparkPoints: (15,855)
Fitness Minutes: (16,702)
Posts: 151
5/5/13 9:08 A

I have been on a plateau as well. So frustrating because I have only lost the first 10 pounds and my weight is teetering between 10-12 pounds lost. I exercise daily. Not just a little (in my book), walking 3 miles, walking at lunch, squats at work, and recently added bike riding this last week. I have religiously tracked all my food intake. So frustrating! This week, I will cut out as much carbs as I can to hopefully break this.



CLARISSABOND
Posts: 426
5/5/13 1:55 A

I too have been on a 6 week plateau. I can acknowledge that I have strayed somewhat from what I know works for me. I have not been consuming enough calories, proteins and carbs on a regular basis. I have exercised some but have not been swimming but once in the past few weeks. It's my favorite for aerobic exercise and gives me some strength training as well. Nothing else that I do even Zumba burns as many calories in the same amount of time and I haven't given as much time let alone enough to make up the difference. I haven't been drinking enough water. I also need to increase my fruits and vegetables. Reading the helpful posts here has given be a couple of other tips. I have a new challenge starting on my activity monitor on Monday and I am going to try interval training on my very regular trips to the gym/pool. I'm coming back baby! I emoticon t's time to move the scale down again



AMBAAA
Posts: 852
5/4/13 9:57 P

Nothing is budging. It's great to read about other people's experiences. Thank you to all of you. I needed it.



FLANAGANSH
SparkPoints: (6,424)
Fitness Minutes: (5,443)
Posts: 133
4/29/13 11:24 A

I recently blogged about this! It happens and is very very frustrating. But it does end if you keep doing your program. One lady commented on my blog and said her plateau lasted almost six months! Keep chugging a long and it will end. Don't give up. Good things come to those who wait!



LISS741
SparkPoints: (27,095)
Fitness Minutes: (18,978)
Posts: 337
4/29/13 9:38 A

I recently went through a four week plateau and then the next week I lost two pounds, the next one more pound down. Usually when I start to plateau is when I give up. Thanks to SP and all these message boards though, I understand more as to why it is happening. I made an effort to keep going, change my work out, and be even more diligent about tracking. So trust from a frequent plateau-er that that you can do it too!!



SUNSHINE6442
Posts: 1,754
4/27/13 12:53 A

I said it before and I will say it again...several days of fewer carbohydrates and more protein can help push you off a plateau...Have 3 ounces of protein at every meal and it will stimulate fat burning...also look at the labels and check sodium and sugar content of the foods you are eating....you might be surprised...skip all breads and pasta for a few days.... eat veggie soup....eat berries which have the least impact on blood sugar and veggies as they can also hydrate you...

This is not meant to be medical advice...this is what I do to get off a plateau and it is successful for me.



LADYCJM
SparkPoints: (27,961)
Fitness Minutes: (24,892)
Posts: 1,643
4/26/13 1:28 P

Everything the ladies have said above is right on.
Think of a plateau as your bodies time to adjust to a new way of being and getting ready to make more changes! It's a positive, a time of recuperation and preperation.
As you make the changes your body will start losing again!

PS, I can put a positive spin on most anything! It keeps me going ...and going ...and going ..lol



TWININGS12
SparkPoints: (17,330)
Fitness Minutes: (6,835)
Posts: 610
4/26/13 6:46 A

Thank you for the information and lifting me up on my feet emoticon



ARCHIMEDESII
SparkPoints: (136,400)
Fitness Minutes: (205,145)
Posts: 20,285
4/25/13 1:07 P

TWININGS12,

I don't know how tall you are, but the closer a person is to a healthy weight for their height, the longer it will take to lose those last few pounds. Ask any member down to that last 5-10 pounds and they'll tell you that it's slow going. Also, as we lose weight, there will be periods we don't lose i.e. the dreaded plateau.

Don't think of plateaus as a negative. instead, put a POSITIVE spin on these last six weeks by saying you haven't gained any weight. That says you are doing something right. Why hasn't the scale moved ? Hard to say. Are you eating enough each day ? Many women in a quest to jump start their weight loss will drastically cut their calories. eating too little can hinder a person's weight loss. So, do make sure you're eating wholesome foods that nourish your body.

If you've been eating the same foods day after day after day, try some new veggies. prepare some new meals. The body can get stuck in a rut when it eats the same foods day after day. the same is true of exercise. if you've been doing the same routine day after day and you don't find it challenging anymore, ditto, time to shake things up.

You don't have to do anything drastic. Try some new recipes. If you've been doing the same DVD workout, try a different DVD. the same with classes at the gym, try something different. if you like a class, try to increase the intensity. if you're taking step, add a riser to raise the level of the step.

Are you doing any strength training ? If you want to lose inches, that means increasing lean muscle. which in turns means doing some regular strength training. if you have been doing some ST, then it might be time to increase the intensity of your workouts to challenge your body. If you've been using 5-8 pound weights, time to start using 10-12 pounds or more.

just a few thoughts.






SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
4/25/13 9:06 A

Hi TWININGS12,

Remember the body's goal is to move toward a state of homeostasis or balance, therefore over time the body needs to expend less calories today than it did when you first started. This is why every 4-6 weeks, you may need to shake up your exercise routine just a smidgen.

And the four ways to do this are...FITTE and recovery.

Frequency-adding more days for working out. For example if you work out 4 days a week try adding another day.

Intensity-going faster or at a greater incline in the same period of time that you have been doing your exercise.

Time-going for a little more than your body has adapted to...you don't have to do this at every workout, just a few more minutes twice a week if you don't want to add any more intensity to what you are currently doing.

Type: Changing your modality--in other words if you are spending most of your time walking, try adding in some short jogs--or adding in another strength training day.

Enjoyable: Make sure the activity you are doing is enjoyable.

Lastly, increasing your recovery time between your workouts-in other words walk on Monday, Tuesday, Wednesday, take Thursday off, walk Friday and Saturday take Sunday off.
And don't forget to change modalities. If you use the elliptical every week, try using the treadmill or going for a nice brisk walk.

Never underestimate the need for strength training, especially as we grow older. The body naturally loses lean body mass as we age, therefore if we are not building this all important tissue, over time our body will need fewer calories to function since lean body mass is the body's metabolically active tissue.

And make sure you are tracking your nutrition and that you are eating within your calorie range. Eating a lot less than the body requires will only cause the body to be forced to function on fewer calories. The goal in losing weight is to have a slight caloric deficit from our diets and a caloric expenditure from exercise. And know that you do not have to lose weight every week to be making those all-important positive changes to a healthier you.

Stay STRONG!

Coach Nancy



TWININGS12
SparkPoints: (17,330)
Fitness Minutes: (6,835)
Posts: 610
4/25/13 6:38 A

I have been the same weight for about 6 weeks with no inches lost! I have tweaked my food and exercise with no results. H-E-L-P!



 
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