I was about 8 weeks with no real weight loss, no more than .2 for the week, sometimes gaining a pound or nearly two. This past week I injured myself while diligently, if not furiously working out. I was forced to take a break. Low and behold I lost 1.4 pounds. I'll take that any week. Sometimes we get a bit obsessed with the scale. Eating right and working out has given me more energy, flexibility, and self esteem. Even while I suffer through those seemingly endless plateaus I am still losing inches as I gain muscle. I'm not really this rational and clear headed about this subject but I figure I can practice on you guys while telling myself.
Fitness Minutes: (146,674)
13,780 5/25/13 10:10 A
Our bodies crave change - foods/ timing/workouts, etc. So try to do that. Can you do two 20-30 min workouts most days, instead of a longer one? Do you get enough sleep?
Also. did you know MOST health plans now i(since Obamacare) nclude access to a registered dietician if recommended by your doc- it's considered preventative so should be FREE.
I also recently joined a Biggest Loser contest at work. I haven't "won" a single week yet and we are into Week five. My Anytime Fitness gym owner put it into perspective for me, when I was bemoaning only having lost a pound in a week. He asked me how many pounds that would be in a year from now? Hmmm --- let's see, a pound a week for fifty-two weeks is (drum roll.......) fifty two pounds! WOW! Fifty two pounds would see me at my goal weight! I'm just a fraction under 5'4 and I weigh 192 right now. When I joined Spark People four and a half years ago, I was the same height (hee hee) and I weighed 250 pounds. I like this better. :-) I will get to my goal weight. Plateaus happen to everyone. Try increasing your exercise if you can -- that might jumpstart the loss again! Remember, the slower you lose the better chance you have of keeping it off! All the best, Jan
I have been in the same boat these past couple of months! I have noticed that the scale has not changed but my clothes are getting more loose and I am doing good on my activity level. I have to constantly remind myself that the number on the scale is just that: a number.
Patience always wins....several days of fewer carbohydrates and more protein can help push you off a plateau..,but 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...Have 3 ounces of protein at every meal as it will stimulate your body into the fat burning mode.
Chicken, turkey, beans, peas, fish, cottage cheese, Mozzerella, and peanut butter, parm and romano cheese, Pepitas (already shelled pumpkin seeds 1 ounce has 8 grams of protein), flaxseeds, chia seeds, pistachios, lamb, lentils, lobster, crab and tuna too. Redced fat yogurts, grains such as quinoa and kasha which are extremely high in protein.
Barley has soluble and insoluble fiber and has more fiber than oatmeal and is good protein, but oatmeal is good protein too! A pork loin chop has protein, so does beef jerky.
Hoe this helps! This is not medical advice but culinary advice.
I also find that moving every 20 minutes all day long will help shake things up.
On the positive side, you are maintaining NOT gaining, which many find challenging. Your body is programmed for survival and will do anything to maintain weight. if you have been at a heavier weight, your body wants to stay that way.
Make sure you aren't eating too few calories or skipping meals. That only hinders your efforts. If your nutrition is on track, try bumping up your exercise routine to add interval training two times a week. http://www.sparkpeople.com/resource/fitn ess_articles.asp?id=621 http://www.sparkpeople.com/resource/fitn ess_articles.asp?id=489 http://www.sparkpeople.com/diet-resource s.asp?t=interval%20training%20workouts BTW, I wouldn't put too much stock in BMI charts. I'm labeled overweight and wear a size 6. Your body fat composition is much more relevant.
Sounds like you need to change up your fitness routine!
Also, I swear by a heart rate monitor. You get a much more accurate calorie burn estimate, which makes it much easier to track your calorie deficit each day or week.
Fitness Minutes: (5,938)
200 5/20/13 10:38 A
Try adding in more fruits and veggies to your diet. Even if you are in the same calorie range, those fruits and veggies will add the water and bulk you need to move things along again. Good luck!
Fitness Minutes: (216,585)
21,157 5/20/13 10:06 A
As the old song goes,"Accentuate the positive and eliminate the negative". I know that you haven't lost any weight, but a positive spin would be that you haven't regained any weight. That tells me you ARE doing something right. Why isn't the scale moving ? You may be stuck on a plateau. And that's not unusual. This is not the Biggest Loser where people lose week after week. At some point, there will be weeks you don't lose. When these times happen, don't fret.
What you should do is take a closer look at what you've been eating. If you've been eating the same foods day after day, week after week, it's time for a change. The same is true of your exercise routine. If you've been doing the same routine for several weeks, it's time for a shake up. The body thrives on change and challenge. So, if you find that you've been doing the same thing, it's time for something a little different. You don't have to do anything dramatic. try a new workout DVD or class at the gym. If you're strength training, time to increase the weight if you don't feel a challenge any more.
Most times, a plateau can be broken just by changing up your routine. Don't worry ! you're doing just fine. Like I said, you haven't regained any weight and that says something.
Also, if you'd be willing to let the Spark community look at your food diary, something might jump out at us. right now, we're just taking educated guesses because we have no idea what you've been eating or how much you've been exercising.
Fitness Minutes: (16,810)
151 5/20/13 9:09 A
I need encouragement! I have been stuck for 6 weeks. I lose 2 gain 2 lose 2 gain 2 and I am starting to lose heart. I log my food and I work out almost daily, I went from being completely sedentary to a total lifestyle change and I have only lost 12 pounds. I am still on the obese side of the BMI chart. I'm 5'4" and weigh 180. I have been looking forward to this but after being right where I am for so long, Just so frustrating not seeing any results. We now have a contest a work where I can acquire lots of money but I have to get to 136.5...at the rate I am going I will never get there. I am probably being over dramatic, but its kind of how I feel right now. This week I want to a food change, please pray it works!
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