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What do you do to blast through a plateau?



 
 
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MANDIETERRIER1
Posts: 13,085
9/2/12 8:00 P

Last Summer I gained ten pounds back. Then in the process of losing it, I plateaued for four months. I gained it back in June, plateaued in July and couldn't lose it until October.

What I did was up my exercise and get rid of my bonus meal. And track more carefully.

I have lost the excess weight and nipped it in the bud when the weight tried to come back again



MINKAGE
Posts: 123
9/2/12 7:04 P

Hi Phoenix! Yes, i have had my plateaus and have recently broken through another one. I changed up my diet and switched up my exercise. I have heard the ole bod gets used to things so we gotta shake it up. When I went from 163 to 135 (7 years ago) i hit a plateau or two and found when I, say,rode my bike instead of walked ( my favorite) it helped. I recently tried a vegetarian diet in an attempt to kick start my new weight loss goal of another five to 10 pounds but I only lost about a pound (too hungry and tracking showed too many calories in) so a few days ago I went back to South Beach diet phase one ( the strictest) to shake things up and I am already down a pound. I have been living the south beach diet for 7 years (phase 3 most of the time) and kept off all the weight I lost initially....anyhooo, switching up diet (doesn't have to be as radical as what I did but I am a true believer in S. Beach....) well, that's my experience. I wish you well! Let us know how you do. emoticon



CHERYLSBUTT
SparkPoints: (66,140)
Fitness Minutes: (41,949)
Posts: 1,757
9/2/12 6:03 P

Thanks for all the helpful tips
Phoenix is not alone....I have been stuck ..thankfully not going up since Nov.
I guess I am maintainenance. SP suggested I uped the calories and I have...funny thing is the addition is mostly fresh fruit and veggies...and I havent gained....now if I can turn the heat on and begin to burn....



WRFTAZ
SparkPoints: (9,717)
Fitness Minutes: (1,885)
Posts: 995
9/2/12 2:28 P

Juiced for 2 days



KRISTA4REAL
SparkPoints: (9,349)
Fitness Minutes: (6,337)
Posts: 369
9/2/12 12:24 P

I calorie cycle, and I have lost about 40lbs so far without any major plateaus. I eat a high calorie meal about once every two weeks, then shift between 800-1500 on random days. I started to hit a small plateau a few weeks ago, then I had about 2700 calories last Sunday and ended up losing 2lbs right after. I ended up with an overall loss of 7lbs this week, which is unbelievable for me! I think your body gets used to eating the same number of calories everyday and your metabolism slows, so if you constantly keep your body guessing it keeps your metabolism running. That's the theory anyway, and it seems like it works so far:)



TRANQULITY7
SparkPoints: (9,866)
Fitness Minutes: (7,513)
Posts: 899
9/2/12 11:59 A

eat clean. really clean. allow time between meals, but not too long so you don't get too hungry and lose control...don't eat late. do some type of exercise for 30 minutes each day.

I had a slow 2-3 weeks and I'm trying to practice this, I should remember my own advice. It works when I stick to it, like last few days.



CARLAWILLDOIT
Posts: 182
9/2/12 8:28 A

kick up the protein and change up the workout routine.



THEAKSTONAT
SparkPoints: (377)
Fitness Minutes: (0)
Posts: 3
9/1/12 6:34 P

Are you eating enough quality calories? Sometimes a plateau happens when your body thinks it is being starved so it goes into shut down and slows your metabolism down so it will be harder to shift pounds (especially if you are exercising - so upping the exercise won't necessarily 'bump' the plateau. Have more food with lower calories, get your body thinking you are feeding it so it feels OK about letting go of the pounds! (Have a mini blowout - 1 meal, not 3 or 4 - plateaus aren't an excuse to undo all the great work you have already done!)



MYUTMOST4HIM
Posts: 11,440
9/1/12 6:29 P

kick things up a notch



KIKKI-G
SparkPoints: (24,117)
Fitness Minutes: (19,961)
Posts: 400
9/1/12 5:49 P

tabata is SO much fun isn't it!?



DWEBI09
SparkPoints: (33,602)
Fitness Minutes: (23,662)
Posts: 2,044
9/1/12 4:43 P

Make sure you are getting enough lean protein, increase or change up exercise and don't be afraid to eat at different ends of your calorie range.



TIME2BLOOM4ME
SparkPoints: (131,614)
Fitness Minutes: (71,996)
Posts: 4,925
9/1/12 4:32 P

emoticon



WHATAGRL42
SparkPoints: (49,495)
Fitness Minutes: (36,255)
Posts: 3,563
9/1/12 4:08 P

Increase protein to 100 grams per day, reduce fat to no more than 30 grams a day, and keep carbs at a level where you aren't going over your daily calorie max. This always gets the scale to budge for my sad, diabetic, hypothyroid, PCOS, insulin-resistant bod! And eat LEAN proteins, of course! emoticon

PS- skip the cardio for a week or so, and just focus on strength training!

Edited by: WHATAGRL42 at: 9/1/2012 (16:23)


MCLOYD2
SparkPoints: (9,596)
Fitness Minutes: (9,717)
Posts: 263
9/1/12 3:31 P

don't stop eating right or exercising. May change up your exercises to do something more challenging.



GRIZ1GIRL
SparkPoints: (119,921)
Fitness Minutes: (144,063)
Posts: 2,199
9/1/12 11:42 A

Just keep going! Keep eating right...keep exercising. Your body will do what it needs to do!



SHEL_V2
Posts: 160
8/31/12 11:27 P

One random addition to all the good advice... consider if there is something in your regular diet that may be tracked as far too few calories, or something in your fitness that is seriously overstated. Just a little critical eye on the stuff you aren't looking up or measuring anymore.

My weight loss stalled after I had lost 14 lbs without a hitch. I started eating higher in my range, and that helped. Somewhere on Spark I found an article that suggested changing the weight loss goal to 1 lb per week once your BMI is below 30. So I did. And I've averaged 1.3 lbs per week loss since then.

Finally, look for changes in your shape. Muscle is much more compact than fat, so you'll lose inches even when you're not losing pounds. As of today, the archived shorts from the last time I was not fat ALL fit me, but I weight 10 pounds more than I did then.



DIANNEJEANINE
SparkPoints: (20,586)
Fitness Minutes: (5,441)
Posts: 7
8/31/12 10:12 P

Onelittlepill - I am going to try out your "shake it up" plan over Labor Day weekend. We have a birthday celebration Saturday and are going to my daughter's Sunday overnight so I will have plenty of opportunities to skip my plan until Monday evening. Sounds perfect.

Edited by: DIANNEJEANINE at: 8/31/2012 (22:13)


UMBILICAL
Posts: 10,416
8/31/12 8:16 P

Patience



RUBENB2003
Posts: 9,684
8/31/12 8:09 P

Mix it up and get your body out of it's comfort zone



ONELITTLEPILL
SparkPoints: (28,623)
Fitness Minutes: (19,685)
Posts: 803
8/31/12 8:06 P

I have found that taking a few days off and eating junk (with a deadline of 2-3 days max), then starting back like it's day one usually works for me. I think just shaking it up, body needs something it's not getting...not sure. But it usually does the trick. Key is to have a plan for exactly when to start back on being "good"; never more than 3 days...



PHOENIXRISING04
SparkPoints: (4,217)
Fitness Minutes: (5,892)
Posts: 19
8/31/12 7:47 P

Thank you so much, everyone! I realize that I do need to shake it up a bit...I've been in a bit of a routine and I think I need to challenge my body. Just have to figure out exactly WHAT to shake up. I'm doing the Couch to 5K program so there are sprints built into that. I refuse to give up my kettlebell workouts. But I'll figure it out! I'm glad to know that I am not alone though! I won't give up, I like how I feel...just would like to feel a bit better! emoticon



DANAEBOYCE1
SparkPoints: (10,987)
Fitness Minutes: (7,593)
Posts: 173
8/31/12 7:20 P

Kick it up a notch!



DAMIENSRIB
Posts: 5
8/31/12 6:52 P

I too feel very frustrated. I have to fight for every pound I lose. I even purchased a Body Bugg thinking that maybe my metabolism was slow, it was quite the opposite I burn between 2500 to 3300 calories every day without working out!. Perhaps I am not eating enough calories. I refuse to give up even if the numbers aren't adding up.



HENDRICKSSISSY
SparkPoints: (4,202)
Fitness Minutes: (2,476)
Posts: 29
8/31/12 3:12 P

Pheonix I'm with you. I have been fighting the same 3 pounds on and off since I started 35 days ago. I'm sticking with it but am frustrated!



SUNSHINE31797
SparkPoints: (7,559)
Fitness Minutes: (4,784)
Posts: 42
8/31/12 3:01 P

I feel have been experiencing similar results as the poster and many others. I seem to stay the same weight for multiple weeks. I vary my my calories and mostly eat at the high end, but I will look into eating higher on the protein and lower with my carbohydrates. Exercise is not a problem. I do strength training each week (could do more) and use a heart rate monitor when doing cardio so I know I am burning at least 2000 each week. However, I will look more closely at what I'm doing to see where changes can be made. I am ok with .5-1 pound per week as long; it's the lack of change that bothers me.

emoticon emoticon emoticon



SH9719
SparkPoints: (40,155)
Fitness Minutes: (39,783)
Posts: 1,304
8/31/12 10:37 A

Plateau's are your body's way of telling you that is comfortable with the life style you have adopted. You need to change things around to get you body after that zone. Increase the weights you are lifting, up the level on your exercies machine or add intense intervals to your cardio exercise. If you are a runner, do 2 days a week of sprints. Check your diet, make sure you are recording everything. It is not always about the difference between calories in and calories out. Look at the quality of the calories. Try to make sure that your fat is coming from good calories, nuts, avocados, fish etc. Try cutting down the wheat in your diet at least for a few weeks. Definately check out the sugar.



DNRAE1
SparkPoints: (36,842)
Fitness Minutes: (12,055)
Posts: 747
8/31/12 10:26 A

I'm so glad I found this message board. I've been at a plateau for a couple weeks now, and have been frustrated, but I checked the previous posts and am ready to keep on plowing through this period! It can not last forever! emoticon Thank you all!



JOSHSMOM1996
SparkPoints: (17,572)
Fitness Minutes: (2,006)
Posts: 287
8/31/12 10:22 A

Thanks for the original post and all the replies. I have hit a blip as well and am frustrated, but haven't given up. In previous weight loss attempts, this was always the weight range I could get to, but never get PAST, and thus would gain everything back. I am going to keep trying and not give up this time!!



KJFITNESSDUDE
Posts: 15,628
8/31/12 10:12 A

I change up my food intake and/or my exercise routines



MMLJAR
Posts: 139
8/31/12 9:30 A

Don't know yet. Plateau is where I usually give up.



GINNABOOTS
Posts: 3,414
8/31/12 9:29 A

I eat less sugar. I was in a plateau for about 3 months & did the tame your sweet tooth challenge went off sugar for about a month & lost 5 lbs.



SHERYLDS
Posts: 11,269
8/31/12 9:11 A

low-carb...no starch/no 'sugar' , strength training, walk



SLENDERELLA61
SparkPoints: (140,826)
Fitness Minutes: (105,479)
Posts: 7,359
8/31/12 6:25 A

Just keep going -- that is the most important thing. Don't give up. Don't let the scale discourage me. Easier said than done. I gave up many times but finally succeeded when I quit giving up.

Get stricter. Weigh and measure more foods that I track. Use the heart rate monitor for calories burned.

Shake things up. Change what I am eating. I usually eat at the high end of carbs and the low end of protein. When I'm breaking a plateau, I change that around.



TENNISJIM
Posts: 9,015
8/31/12 6:15 A

I am not sure...I am at a plateau, too



SPINNINGME
SparkPoints: (18,633)
Fitness Minutes: (253)
Posts: 93
8/31/12 5:59 A

I am at a plateau too and have been at it since March. Totally understand how it feels!

@ ERICNJ28: I read about the tabata workout somewhere else a few weeks ago and have been doing it since then. My weight did not change much but I can feel a drastic improvement in my fitness level. Definitely worth the try! emoticon

Edited by: SPINNINGME at: 8/31/2012 (06:00)


ERICNJ28
Posts: 61
8/31/12 5:00 A

Look into interval training to change things up. Depending on your fitness level, you can find some interesting quick-burst activities such as sprinting, rowing, stair climbing or even simple things like jumping jacks. Try the Tabata method, which means you start with a 5 minute light warmup and then do a 20 second burst followed by a 10 second rest. Repeat this 8 times. The whole process will take you 4 minutes. Example: Get on a spin bike...peddle as fast as you can for 20 seconds and then rest for ten seconds. Give it all you've got because it will all be over in 4 minutes. This kind of training is intense, so seeks out some You Tube videos on the subject of "Tabata". Remember, find the exercise that works best for you.



HAPPYWRITER7
Posts: 9,687
8/30/12 11:06 P

when i got desperat I cycled calories



CHLOEMINOR
SparkPoints: (6,192)
Fitness Minutes: (14,947)
Posts: 39
8/30/12 6:01 P

Is your ability to Do Stuff changing? Can you run a little farther, a little longer; squeeze out one more pushup a week?

Mostly this is a variation on 'pay attention to what really matters, stick to your healthy lifestyle.'

But if you aren't getting a little better at Doing Stuff by the week, exercise a little harder. If you can't exercise harder, look at making your food even more nutritious -- more protein, more and more varied veggies, eat at the top of your range.

(Is this everyone's advice all in one post? I think so!)



CATMAGNET
SparkPoints: (38,918)
Fitness Minutes: (51,134)
Posts: 1,183
8/30/12 1:57 P

::shrug:: I haven't had a plateau in the 8 months I've been on this journey. However, I cross-train (swimming, running, indoor cycling class), vary my strength training at every session, and keep it to the low end of the range for my food, and that has worked for me to keep losing the weight, inches and fat percentage.



ANARIE
Posts: 12,141
8/30/12 1:42 P

First of all, 3 weeks isn't a plateau. Three months might be a plateau, but 3 weeks around the same point is just a blip. It happens to everyone, and there's no real explanation and no way to avoid it. There are hundreds of things that affect your weight from week to week, and only a handful have anything to do with what you eat or how you exercise. The weather is a big factor, in fact.

As for what to do about it, whether it's a blip or a real plateau:

Change something. It doesn't matter what; just change something. If that doesn't work, change something else. Eventually, your weight will start going down again. The things you changed won't have made it happen, but they will have made you feel like you had some control while you were actually just waiting for your body to decide what it wanted to do (or for the weather to change!)



ZUZUBEAT
Posts: 74
8/30/12 1:35 P

Don't get in a rut! If you're stuck doing the same exercises each day, and eating about the same things each day, you can't expect your body to change. I try something different when I hit plateaus (and they happen. All the time). Try a new recipe, check out a class at a gym, etc. I also find that I can get in the habit of eating less than my recommended intake. That always makes me stuck. So if I can stay near the top of my goal, I'm good.



PJ2222
SparkPoints: (82,197)
Fitness Minutes: (2,976)
Posts: 7,791
8/30/12 1:13 P

Eat less carbs and more protein!



HFAYE81
SparkPoints: (20,848)
Fitness Minutes: (11,556)
Posts: 287
8/30/12 1:12 P

I, too am at a plateau so thanks for posting this...I do agree with CALLMECARRIE, the last time I hit a plateau I just ignored the scale for a week or so and ate at the top (a little over, honestly) range of my calories. When I finally stepped back on the scale, 4 lbs down.
I'm making myself wait until next week to weigh, and I've been trying to get a few more fitness minutes in response to upping my calories a bit. emoticon

Edited by: HFAYE81 at: 8/30/2012 (13:17)


CALLMECARRIE
Posts: 1,363
8/30/12 12:59 P

After trying more exercise and still not breaking through a plateau, I increased my calories and started eating at the upper end of my suggested calorie range, instead of the lower range (and sometimes I was eating less than recommended a day.) I went out of town for a few days, ate more, and when I got home I had gained a pound or two (just water), but when I got back on board with my diet and exercise plan, the weight dropped dramatically.

A break in strict calorie-restriction helps me, even though it seems counter-intuitive.



KIXXY101
SparkPoints: (79)
Fitness Minutes: (0)
Posts: 21
8/30/12 11:13 A

Oh man, I know the feeling! I was stuck at a plateau for about 2 months. Weight wouldn't budge. I was eating healthy, so I dropped my cal intake gradually and started incorporating more cardio (HIIT and Zumba) and I finally broke through! Changing up exercises to keep your body guessing also helps :)



RIET69
SparkPoints: (42,784)
Fitness Minutes: (11,285)
Posts: 2,776
8/30/12 10:54 A

I think you have received good advice here. All I want to add is: don't give up. It happens to all of us. emoticon



HONEYFLOWER43
Posts: 1,420
8/30/12 10:50 A

try changing up your workout routine, and make sure you are eating enough calories.



OBIESMOM2
SparkPoints: (58,398)
Fitness Minutes: (35,692)
Posts: 4,388
8/30/12 10:46 A

for me, sprints moved me past my last plateau. Whatever cardio you are doing, just go all out for 3-5 minutes, then back to your normal pace for 5 minutes or so, then another 3-5 minute sprint, etc. for the entire time you are doing that activity.

if you are not doing any strength training, that's another good activity to add to your schedule



TISTEN23
SparkPoints: (26,213)
Fitness Minutes: (25,260)
Posts: 1,237
8/30/12 10:38 A

Happens to all of us!!! First, fine tune your food...that affects you a whole bunch! Try circut training or something you have never done before. Always rotate your workouts...check out the crosstraining articles on spark. Good luck!!! Im cheering for you!!!



PHOENIXRISING04
SparkPoints: (4,217)
Fitness Minutes: (5,892)
Posts: 19
8/30/12 10:02 A

Okay, I have been jumping around between 176-178lbs for the past three weeks! I have been exercising (walks, Couch to 5K training, kettlebells), watching what I eat (could use a bit of sprucing up but not all that much!), drinking my water...and still, I am stuck! My goal is 140lbs so it isn't as if I am close to my goal. My measurements aren't changing all that much either. I need some ideas on how to get through this because I am starting to get REALLY frustrated! emoticon If you've been here before, how did you get through it and start losing again?



 
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