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33 5/27/12 9:33 P
Plateaus can be very frustrating- don't get discouraged! They are a natural part of weight loss! A lot of my clients feel like they're doing something "wrong" and hence, are not losing weight- when, in reality, your body has probably just adapted to your new fitness/diet routine- in losing weight, your body needs/expends less Calories- since the Caloric deficit you create each day has become smaller, weight loss becomes more gradual.
Because so many of my clients have struggled with plateaus and how to "bust them" I've written a blog describing the different reasons plateaus occur, and how to get up and over the hurdle to promote further weight loss:
Fitness Minutes: (2,999)
2 5/27/12 5:10 P
i too seem to have hit a plateau with my weight.they say its not pounds but, inches,even so...i sure would love to see that scale go down some more
Fitness Minutes: (14,252)
9,646 5/27/12 4:49 P
If you've had a child, ask your doctor about diastasis reticuli. It is correctable with some exercise. What it is is for some of us our abdominals don't reattach properly after we have the baby, and there's a gap in between them, which causes some annoying bulging there. There's some simple (if tedious) exercises a physical therapist can help you do that will help the problem, or it can be surgically corrected.
Fitness Minutes: (31,468)
1,653 5/27/12 4:28 P
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I've done quite well and quite consistent with my nutrition and exercises. I was also constantly increasing every so often as my conditioning was progressing. The first 3 months I lost weight like clockwork, 1-2 lbs per week. Then I stalled a week, then lost about 2 lbs, then stalled another week, then lost 2 lbs, then this last time I stalled 3 weeks and just lost another 2 lbs.
The only true outside force that may have made the difference was that due to our kids coming home for a few weeks and such, my sodium level increased. Other than that, I was still eating right and exercising.
The other possibility in my case is that I am getting closer to my goal. So I just accept it as it is. At least since I lost the weight the right way and slowly, I have not really gained weight, just stalled. Even though my weight has fallen off like before, I can still see the inches going away and feel so much healthier and fit. So no biggy, I just go with it and know that soon, I will be in maintenance mode anyway. Keep the faith.
Fitness Minutes: (11,450)
43 5/27/12 3:35 P
Thank you everyone. And yes, this was only my first weight loss goal. I wanted to see initially if I could stick to it, and I proved to myself these last 5 months that I could. Now I am feeling better than ever, so I set myself a goal that is further out.
Here is what I have added: I have added in some more strength training, while continuing to do my 5 days a week of walking. I am strength training three days a week, with 5 days a week of cardio, and the two overlapping days of strength and cardio are days that I have off, so that I can do one in the morning and the other in the evening.
I have a child, so of course the lower part of my belly looks more strange than the upper part. Stretch marks and such. I am glad that feeling like I look strange is normal, because it sure does feel strange! I guess I am worried about the plateauing thing because I really don't want to feel like I have not made any progress. However, I have decided that I will only weigh myself once a week, just so that I can track it here on the website. That way, hopefully, I will become less dependent on what the scale says, and more on the way I feel in order to feel successful.
Thank you all, again, for your input!
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44 5/27/12 3:26 P
Just know you are not alone! lol
Fitness Minutes: (212,300)
20,880 5/27/12 2:50 P
Don't assume something must be wrong because you haven't lost any weight for two weeks. While a safe weekly weight loss would be 1-2 pounds (as others have noted), there may be weeks you don't lose. There may even be weeks when you gain. And that doesn't mean you're doing something wrong. This isn't the Biggest Loser. Those types of weekly losses are just not typical. So, don't assume you're doing something wrong because you haven't lost weight in two weeks. It's just two weeks.
Ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle. Is that a fat gain ? Nope, it's nothing more than a temporary water weight gain that passes in a few days. So, if you're approaching your menstrual cycle this month, your lack of a loss could well be related to water retention. And that really is perfectly normal.
Are you on a plateau ? It's only been two weeks. I would say if your weight stays the same for a month or longer, then you're looking at a plateau. Instead of thinking of this negatively, let's put a positive spin on the last two weeks. You haven't gained any weight. That says that you're doing something right.
As far as strength training, have you been doing any other type of weight bearing exercise other than walking to strengthen your legs ? If not, I'm going to encourage you to do some strength training as part of your exercise routine. If you want to increase lean muscle, you have to challenge your muscles. You don't have to use weights. If you're working out at home, you could use resistance bands. Resistance bands are a great way to strength train and they're reasonably priced too. You can find a set for cheap at any Walmart, Target, Sears, TJ Maxx, etc....
I would say that if you want to shake up your exercise routine, add some strength training. You don't have to do a lot to start. If you check out the fitness section, Coach Nicole has a bunch of short 10-15 minute workouts you can do at home. She also has some short core workouts that will help improve your core strength too.
Note "first" goal date. I don't think 98kg is her actual final "goal weight", so she's not that close to her goal that it is going to slow down yet! :)
APRILLOKI yes you could still expect to be losing 2lb/week regularly. However, DC is correct that you won't lose weight every single week. Weight loss isn't linear and being at the same weight for 2 weeks is NOT yet a plateau.
You also indicate it's been the same weight for the same amount of time since you upped your cardio - there's your reason. Upping exercise can make the body store water. You're undoubtedly still losing "fat", but the scale is not showing it yet because your body has held onto some water. You don't need to "bust a plateau" - you have no problem here. Keep doing what you're doing!
Your abdominus rectus is one muscle. While people like to talk about "upper abs" and "lower abs" this is a misnomer - there is only one muscle and you can't train half of it differently to the other half. It's impossible. If you're unhappy with how your core area looks now, is it muscle though? At 98 kg still, I would suggest there is still quite the layer of "lifestyle" (fat) over that, hiding the muscle beneath. So I think your problem is fat related, not muscle related.
That means you can't spot-train it out. Just keep up your healthy habits and regular loss, and it'll probably sort itself out.
As we lose weight, we can go through shapes and stages that aren't appealing! Just hang in there. :)
Fitness Minutes: (14,252)
9,646 5/27/12 11:20 A
When you're so close to your goal weight, it's going to take time... a lot of it. It may also be that you are at the weight your body wants to be... which is why it won't let go! Two weeks really isn't a plateau; it's normal for you to not lose some weeks. Plateaus are when you see no progress for many weeks, or even months. It may also be that you're trying to lose too much, too fast. Losing a pound a week as you have in the past may simply not be possible!
At this point, I think you should put away the scale, and focus on body fat percentage and your body composition. 2 lbs are literally meaningless so close... you can gain or "lose" that much in a day thanks to fluid shifting!
You can't lose the fat in your belly by doing core exercises (weight loss doesn't work like that) but at this point, full-body training is a very good idea. If you haven't been strength training, it's time to start, as you've likely lost muscle mass as well as fat.
Since you've upped your cardio, that could actually be the culprit. When you alter your fitness routine (by adding intensity, frequency or duration) it's common for your body to retain water as the muscles adapt to the new activity: www.sparkpeople.com/community/ask_the_expe rts.asp?q=68
Fitness Minutes: (11,450)
43 5/27/12 9:55 A
Hello. So I have been at the same weight for nearly two weeks now, and my first goal date was yesterday. I finished off 2 lbs away from my goal weight, and I have been working on getting rid of those two lbs for about two weeks now.
Here is what I have done:
In the last two weeks, I increased the days that I have done my cardio, walking 2.3 miles 5 days a week, instead of the three days a week I was doing before. Now I have done some reading on here, and it suggests that when you plateau like this, one should change up their workout so that you metaphorically keep your body "on it's toes". I have been focusing on walking the past five months because I have been trying to strengthen my legs because the muscles in them were severely damaged 5 years ago when I underwent chemotherapy and radiation. I am looking for workouts that would help me with my core (mostly around my belly button, because my upper abs have made more progress and my belly is oddly shaped because of it), my thighs, and my arms. I don't want to cut out my walking completely, but I would like some input as to what else I can do to beat this plateau!
I just set a new goal weight and date today, since my goal date was yesterday.
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