Fitness Minutes: (120)
2,171 2/8/13 11:24 A
I agree w/ JENNILACEY. This past summer my scale was stuck at 165 for six weeks. After reading some of the advice here, I decided to increase my calories by a couple hundred a day. That did the trick! The weight started coming off again.
Fitness Minutes: (72,882)
2,489 2/8/13 10:38 A
I took a peak at your nutrition tracker and you seem to stick around the low end of your range? 1200-1350ish. Try eating at the higher end of your range for awhile. Jump your avg cals up by about 200 cals per day. I've had two plateaus so far and both times either lowering my cals or upping them broke me through.
You can also try calorie cycling. I ate between 1300-1400 cals most of my weight loss. Then I plateaued. I dropped down to 1200 cals religiously and it worked great for 6 weeks. Lost another 15 lbs. Then I plateaued again. So after a bit of research I upped my cals to an avg of 1400 cals and cycled around that amount. I have high (on my ST days), medium (on my cardio days) and low (on my rest day) calorie days. I've lost 6 lbs in the last 3 weeks and I'm into week 4.
You can use this calculator to figure out a calorie cycling plan. You have to calculate your daily calorie needs and then it will give you the option of a CC (zig zag diet) plan: http://www.freedieting.com/tools/calorie_c alculator.htm
I think your body gets used to a certain calorie intake after awhile. Your metabolism adjusts. So it's a way to wake it back up again.
Cmcole - That is a healthy way of looking at it. However, I'm just worried that the scale is not ever going to move, and that I will be "maintaining" at this current weight for a very long time. Part of the problem is that I'm extremely uncomfortable at this weight, physically and otherwise, and I hate feeling and seeing myself like this, especially when I'm working so hard to fix it.
I've been a little frustrated, but also happy to report that my scale is similar - it hasn't moved substantially (pound or part thereof up and down) for a number of months.
I'm glad because
- it trains me for maintenance - it proves I can do this for a lifetime - it means that the stress I'm going through at work is not creating a vast impact on my eating habits - the reduced exercise of the winter months have not seriously impacted my weight loss
I just changed my settings, Dragon - hopefully you'll be able to view my tracker now. I have mostly been staying at the lower end of my calorie range (1300ish), but did have a couple weeks where I was closer to 1450 - 1500, and I still had no change.
Fitness Minutes: (14,252)
9,661 2/8/13 8:59 A
Don't knock maintenance. ;) Not gaining is a huge sign of progress! Sometimes, it does take time. You aren't wasting your time, because your body performs at its best with proper nutrition.
It's difficult to make specific suggestions without knowing what you're doing; if you'll consider making your Sparkpage and trackers public, we can look at what you're doing and make suggestions based on that. How much are you eating day-to-day? Top of the range, middle, or bottom?
If nothing changes, nothing changes.
Try doing thing differently. Add more exercise. Try cycling from the bottom of your range to the top of your range on alternating days.
Try some real strength training. Add intervals to your cardio.
I'm very frustrated. My scale has been reading 140.2 for four weeks now. I have been eating within my 1200-1550 calorie range, have not been eating all the same foods, am not eating high sodium foods, am avoiding sweets, only drink (and count) two non-sugary alcoholic drinks per week, and am religiously weighing, measuring, and counting every single thing I eat. I am not retaining water, I am not sick, I am not pregnant, I do not have my period or PMS. I have read all the articles on SP about plateaus and I believe have tried every sensible suggestion. I am exercising a little (light cardio and light weight lifting or Pilates for 30-45 mins 3x week) but not so much that I would be gaining water weight or needing to increase my calories.
The scale is simply stuck. I don't know what I can do differently - plateaus are completely new to me. What can I do to break out of this? It's so frustrating to spend so much time planning balanced meal plans when all they do is serve to maintain my too-high weight.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.