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AZRIDERS Posts: 215
7/31/14 10:37 P

You are doing great. One thing you may try is breaking your exercising up into chunks during the day. My exercise physiologist recommended 5-6 times a day at 10 minutes or so a crack. By elevating your heart rate multiple times per day, you help your metabolism stay at a more constant rate. Keep up the good work.

RIGEIN24 SparkPoints: (26,707)
Fitness Minutes: (4,747)
Posts: 304
7/30/14 12:49 A

Good advice so far. Just one thing to add: NEVER, EVER QUIT.

This is a trying time where many people give up on their journey. They start to think the hard work is not worth it when there's nothing to show for it. But that's not true! You already know that hard work paid off. So things are stalling: does that mean you throw in the towel now? No! Don't let yourself go down that path, because it can be very hard to get back on track. Be proud of how far you've come and resolve to go even further, no matter how long it takes.

One more thing, try taking your measurements. You should keep a record of them, because they can change while the scale remains the same. I always trust measurements over actual weight.

BYEPOUNDS Posts: 7,204
7/29/14 1:32 P

wishing you the best

ARCHIMEDESII SparkPoints: (192,949)
Fitness Minutes: (287,258)
Posts: 26,695
7/29/14 10:51 A

ERINELIZABETHJ,

How long have you been on a plateau ? It sounds like you've made excellent progress so far with a 35 pound loss.

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 weeks you gain ! And that doesn't mean you're doing anything wrong. You're probably noticed some ups, downs and plateaus in the past 6-7 months.

If the plateau has only been 1-2 weeks, you just need to be a bit more patient with your body because there will be weeks you don't lose. If you haven't seen a loss in about a month, that's an indication that you need to make a change.

The easiest change would be your workouts. Have you been doing the same routine day after day ? Have you felt that your workouts haven't been very challenging ? If so, changing your routine is one simple way to break a plateau.

Ditto with food, have you been eating the same food day in and day out ? If you haven't changed your menu, then it's time to add some new recipes to your routine. You want your body to get stuck in a rut. That's why it's important to periodically change up your routine.

Variety, it's the spice of life.


SPARK_COACH_JEN Posts: 65,094
7/29/14 6:37 A

Hi Erin

Are you tracking all of your food daily? What is your recommended calorie range and how many calories do you typically consume?

When it comes to weight loss, the majority of your progress will come from diet, not exercise.

Coach Jen

ERINELIZABETHJ SparkPoints: (4,232)
Fitness Minutes: (3,574)
Posts: 3
7/29/14 1:01 A

Hey guys! So I joined spark January but I haven't been very active online. I've lost 35 pounds since I started my journey but recently I've started to plateau. I still have another 100 pounds to go so any tips would be great.

I try to cycle at least an hour a day, burning anywhere from 400-800 calories depending on my intensity that day.

Thanks!

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