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What to do if your weight has Plateau



 
 
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JUNEFIRST
Posts: 3
10/22/12 10:38 A

OMG! I was plateauing for 3 weeks and so ready to just throw in the towel.... then I found a downloadable plateau-breaker 2-day-diet and poof!!! Lost 5 lbs in 2 days! It was amazing! I downloaded it from smartersaver.com. It is an all-you-can-eat lower carb plan, but it allows fruit or juice and vegetables in certain portions. I was totally pigging out on shrimp scampi, lobster, steak and I was shocked to get on the scale and see a 5 lb loss in only 2 days!
I am back in business now....woohoo!!!



EWILLIAMS1000
Posts: 217
10/21/12 12:18 A

After losing 15lbs in 2 weeks, I might consider your plataeu more like a rest. Your body probably had some water to deal with which is where such drastict numbers would come from. I lost 20lbs in my first 4 weeks of sparking and started my period this week and other than continuing to exercise and eat at the low end of my range with 2 days a week usually not planned, I eat at the top of my range. Keeps my body guessing and knowing it will get enough fuel. I focus on fiber to keep things moving so that doesn't show up on the scale and keep sugar and white foods to a minimum. Looking forward to how the next 4 weeks go. My goal is 90 lbs in 1 year. Good luck to you and remember this is a lifetime not a quick 14 day diet. Keep working at it and read some of the articles about what nutrients you need and how to keep yourself out of starvation mode.



PURPLELEAF13
SparkPoints: (15,216)
Fitness Minutes: (37,871)
Posts: 49
10/4/12 2:32 P

I have to say that isone thing..I have not gained any more weight either so I guess I should be grateful that I am maintaining becasue I dn't want to gain! : ) Thanks for reply.



GERMAN-MOM
Posts: 2
10/3/12 4:14 P

Dear Purpleleaf 13:
I feel exactly like you. Husband and teenage kids eating happieliy everything in front off my eyes and i wonder, why i should keep "fighting". Seems I have a bad day...At least I stopped gaining weight.

Edited by: GERMAN-MOM at: 10/3/2012 (16:17)


GERMAN-MOM
Posts: 2
10/3/12 4:13 P

I feel exactly like you. Husband and teenage kids eating happieliy everything in front off my eyes and i wonder, why i should keep "fighting". Seems I have a bad day...At least I stopped gaining weight.



NVRDWN88
SparkPoints: (6,343)
Fitness Minutes: (4,551)
Posts: 341
10/3/12 6:11 A

All great advice on plateaus, i think so many people, myself included, struggle with this because we initially relate weight loss with effort so when the pounds don't evaporate we get frustrated. However, when you ask people who are still doing the work how they feel they always say "great"...so my best advice is use feeling good as the measure not weight ....sometimes i think the first step to losing weight should be to toss the scale or monthly measuring no cheating in between



PURPLELEAF13
SparkPoints: (15,216)
Fitness Minutes: (37,871)
Posts: 49
10/2/12 9:26 A

Thanks! Actually that was helpful. I think if anything my workouts are not intense enough. I always feel exhausted while running, but afterwards I recover really quickly. Maybe I should run more. Out with the 5K's, forward to the 10K's. Thanks! And good luck with your last few pounds. 135lbs is exactly what I want to achieve! You have done very well.
: )



DAWNDMOORE40
Posts: 2,913
10/1/12 9:28 P

Hi! PURPLELEAF13!
I can relate to what you are going through! I started Spark People over 2 years ago, and the first year and half I dropped 55 lbs. I achieved my first goal, but my second goal was to lose another 10 lbs. It has been another year and half and I am still sitting at 138 lbs! It is so frustrating, but honestly I have to say that if I was being completely honest with myself, as many of us have trouble doing, we aren't doing the best we can. Sometimes we fall off the food wagon even though we are working out religiously or sometimes we aren't mixing our workouts up enough or giving our workouts enough intensity to get our heart rates elevated to where we should be. I'm not saying this is you, but I know it was me! I still have problems with eating perfectly. It is hard to maintain weight once you have lost it.
My advice to you first of all is don't use the numbers on the scale as your only means of determining your progress. The inches you lose mean more then anything because that determines what size clothes you are going to fit into. Secondly, you might try different workouts with more intensity if you haven't already. I just started doing P90X which will kick your butt! I haven't seen major results yet, but I have dropped at least 2 more lbs since a year ago! The last thing I would suggest is that if you are working out all the time and at an intense rate, then you might want to determine how many calories you should be taking in by the amount of calories you are burning a week. If you need more calories, then the fitness tracker will definitely let you know that. If you wear a heart monitor when doing cardio, this is a accurate way of knowing for sure how many calories you are burning. Last but not least, you will want to watch your sodium intake. I never did before and the fat was not coming off, but as soon as I kept it at 2300 mg a day, I saw a definite improvement! These are all just suggestions, but this is all totally up to you! I wish you the best with your success! emoticon emoticon emoticon emoticon



PURPLELEAF13
SparkPoints: (15,216)
Fitness Minutes: (37,871)
Posts: 49
10/1/12 11:11 A

Hi,
I have been tryng to lose weight since April, 2012. I started out at 190 lbs and lost twenty pounds relatively easy in twelve weeks. At 170lbs I joined sparkpeople. All the resources are so great, and I thought that losing the next twenty was going to be a breeze. I track my food trying to stay within a 1500 range. (When I went lower I seemed to gain weight). I workout like nobody's business, cardio, strength training. I run 5K races and keep track of my food. I don't weigh everyday, but the last time I weighed after a month I had not budged an ounce, not for months now. It is so depressing and even though I get all down, I still continue to run, skate, swim, weight train..it seems so stupid, I could do nothing and achieve the same weight! Confused at the equation. : (



DAWNDMOORE40
Posts: 2,913
8/5/12 3:20 P

emoticon Soft_Val67! I am glad you came to us for help! My suggestion to you is to stop counting the numbers on the scale to determine your success. Yes the scale can be a helpful tool, but when I was trying to get down to my goal weight, I took measurements once a month to see if I dropped in inches and I also measured my fat percentage. The inches would sometimes be coming off, but the scale would not be going down. To me that means I was gaining muscle which weighs more then fat. Also, I believe you said you had only been back on the program for 2 months? Is that correct? If this is true, then you have not given yourself long enough to see true results. For some people, especially if you have a slower metabolism, this can be a longer process. Some other suggestions:
Make sure your tracking everything you eat and drink on the Nutrition Tracker. That means everything. Don't leave anything out.
Make sure that your exercising at least 3 days a week and try to do about 45 minutes of cardiovascular exercise one day and then on the alternate days, do your strength training. It could be your strength training is not intense enough. You might want to try doing more reps using a lighter weight or maybe use a heavier weight if your able to do more then 8-10 reps without any problem.
Make sure you track your sodium! This is a big one! I didn't use to track mine, but now that I do, I see I was taking in way too much even though the stuff I was eating was healthy.
Make sure you cut out soda and too much caffeine. I'm not saying a little bit of caffeine is bad for you, but just don't drink a lot of surgery sodas.
Eat plenty of fruits and vegetables! This is a big must! Try to eat at least 5 servings a day or each!
These are some of my suggestions that helped me a lot! Let me know how things progress! If you need to talk with me further, you can always add me as a Spark friend. My user name is DawnDMoore40. My best wishes to you!



SOFT_VAL67
Posts: 2,451
8/5/12 1:53 P

I wonder if pure down and out anger can make you plateau? I am so angry right now that my scale is not only not moving in a positive direction, but seems to maybe even be moving in reverse.
I havent been doing this long enough, or have lost enough weight for it to have plateaued so soon.
If I am at a plateau now, I guess I am doomed.
I only re-started my plan about 2 months ago, maybe not even, I am walking, doing some low impact weight lifting and really really counting calories.
No soda, no bread, very little starchey carby foods.
And I can even see changes in my stomach and my clothes feel looser, so why isnt the scale showing my success?
I need suggestions on how to break this pause in my game plan and get back on track.
HELP!!!



PATRUCK42
SparkPoints: (9,578)
Fitness Minutes: (5,799)
Posts: 75
8/4/12 3:17 P

When I hit a plateau on the scale, I started getting a little concerned. I thought I was doing everything "right." I found an article on SP that talked about "the number" on the scale isn't the total picture. It's a good article. I have a scale that also shows fat content. I really never thought it worked.... but even though the "weight " number did not change much last week, the "fat content" number went from 39% down to 34%. I was blown away. Immediately I felt like my hard work had been worth it. I guess I'm building some muscle!!

Edited by: PATRUCK42 at: 8/4/2012 (15:17)


VERAHIGHLEY
SparkPoints: (40)
Fitness Minutes: (0)
Posts: 13
8/2/12 1:32 P

Plateaus are hard, especially if your doing everything right. What I found tends to happen for myself, Is I will hit a plateau a couple of times a week, because My body has never had to lose as much as I have lost so far. The most I have ever lost was 30lbs. Because I have never been as heavy as I was in the beginning of this health journey, Now that I have lost over 30lbs. My body doesn't want to let anymore weight go. Ill change up the routine, and am sticking to a strict diet protocol and still I will have days when nothing comes off. I checked my measurements today actually and in the last month I have lost 7 1/2 inches off my midsection. I'm almost to my first goal, which would have been a 50lbs lost total. But I still have quite a bit of weight to lose. Another 90lbs I'm hoping to lose. What else can be done to help along a plateau?



DAWNDMOORE40
Posts: 2,913
6/3/12 12:54 P

My suggestion is to change up your workouts! I started to feel my workouts didn't have enough intensity so I went to P90X and it really has made a difference! Also, consider checking what your eating again. Sometimes when we start to reach our goals, we slack off a little bit on our diet because we think we can! Just remember to continue eating healthy and log everything on your nutrition tracker! It is such a great Spark People tool! Also, continue to keep us up to date on how things are going! Most importantly, remember the scale is just a bunch of numbers! It is not always the final determination on how our progress is coming along! I wish you the best with your situation! God bless!
Donde emoticon emoticon emoticon



LISAN415
SparkPoints: (492)
Fitness Minutes: (449)
Posts: 31
5/10/12 2:51 A

I have read that plateaus may not really be a stop in your weight loss, It just may be slowing down.

My friend was losing 2 lbs per week, then it was down to 1 lb, then she didn't see anything on the scale, however when she checked her measurements, she was losing inches, and then she noticed she was losing weight, just much slower, at a rate of about 1 lb per month, but in less than a year, she lost her last 10 lbs, so keep up the good work, don't give up, and try just doing 10-15 minutes more activity or adding 2000 steps a day, the resuts are coming!




AKASHY
SparkPoints: (1,396)
Fitness Minutes: (0)
Posts: 33
5/9/12 12:25 P

Maintaining and staying focused is the key...along with mixing it up! Change is good in your routine:) DON'T GIVE UP!!!! Any weight already lost is awesome and you don't want to gain that back!:)



LITTLEMY2
SparkPoints: (2,829)
Fitness Minutes: (2,186)
Posts: 10
10/30/11 9:54 A

SOCIALGIRL21, Thank you so much for this link! I got my hopes back emoticon

" I agree with everyone, change up your routine and go by your measurements. Just look at this girl and it will make you feel much better. She can be your inspiration too.

http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=3926473"




Edited by: LITTLEMY2 at: 10/30/2011 (10:47)


DYESPIN
SparkPoints: (2,380)
Fitness Minutes: (3,944)
Posts: 14
9/18/11 12:30 P

As per Sparkpeople Article I had increased my daily calorie from 700 calories to 1400 calories and include dairy products s.a milk low fat+Yogurt+Fruits to fullfill protein . My Weight has increased 2 kg in 15 days time. I have read Primal Diet Blueprint and I am Quite Convinced for weight loss Diet Program.Everyone have different body type. Now I am following Primal Diet Blueprint for 30 days instead of Sparkpeople Diet



MI-ELLKAYBEE
SparkPoints: (150,905)
Fitness Minutes: (136,235)
Posts: 3,948
9/13/11 1:50 P

I'm so short, and my ideal weight is so low, that I have always gained weight on 1200 calories a day. I am eating better, but I'm keeping it around 1000 calories a day - muscle tone is improving, weight isn't going anywhere. Inches are going away - but not fast enough. Lots of water, exercise every day, eating mostly protein and carbs (NO SUGAR, minimum fats) I posted my goal as 114 lbs - but it is really 100 - 105, which is the low end of ideal for 5'1". At 100 pounds, I could afford the risk of weight gain with quitting smoking. Til then - too risky to try, weight wise.



DYESPIN
SparkPoints: (2,380)
Fitness Minutes: (3,944)
Posts: 14
9/13/11 10:50 A

I had lost 10 kgs in two months with diet of 500 to 600 calories and workout of 1 hrs cardio+1 hrs strength training.I had hit plateau within two months of my weight loss program.I was on above weight loss program for 1 month and I have not loose single gram.Then i got information from spark people Article that my body is gone in starvation mode. There was suggestions that increase calorie intake to 1200-1500 calories.From last 15 days i increase calorie intake by consuming more fruits+ vegetable salad+milk+yogurt to increase my calorie intake to 1500 calories. To my surprise my weight loss again started which has shown result of 3 kg weight loss.

I would like to thank sparkpeople.com and member of sparkpeople for their valued suggestions



MI-ELLKAYBEE
SparkPoints: (150,905)
Fitness Minutes: (136,235)
Posts: 3,948
8/26/11 12:45 P

Very depressed. Can't seem to drop any more weight in spite of dieting and exercising 4 times a week with a trainer who says I'm doing fine. I just wanted to be proud to walk around at the pool one time before the season ends...I hate the way I look. Lost 10 pounds in 5 weeks and not another ounce in 2 more weeks. I was always, always a size 2 or 4, now I'm an 8 and I'm too short for that. I feel awful when I look in the mirror. I dress like Bea Arthur on Maude - always long loose jackets even when it's 95 degrees. Otherwise people can see the back bra lines and I can't tuck anything in. How do I trigger more weight loss? I'm so upset with such minimal progress - and I'm being so careful.



HARDROCKER1
SparkPoints: (2,070)
Fitness Minutes: (1,140)
Posts: 351
7/11/11 2:08 A

I have read over everyone's suggestions...I just bought Cha Lean Extreme and can't wait to try it out; I loaned it to one of my Y instructors for ideas for our boot camp class. Anyway, this past month, I actually yo-yo'ed. I had a week of awful diet, I honestly don't know what happened, although my period started soon afterwards...some may have been water...also I gorged on sweets like ice cream and cake. I gained 5 lbs in 2 weeks around that time. I restarted my food journal and got back on my dieting, then hit cardio hard, 2 weeks later I had lost 7.5 lbs...so lost what I had gained plus a couple.

I started all this at the end of January...I think what I'm experiencing now may be a lot of flab changing to muscle. I'm not seeing an extreme movement in the scale, but I am seeing a lot of hard muscle in my thighs and calves, and my tummy toning up a bit too. I have gone down at least 3 waist sizes and my smaller clothes are looser every day.

But I feel I'm at a weight loss plateau of sorts. If I feel like I'm losing inches and gaining some muscle, am I still burning fat? I do know my endurance and stamina are at an all time high....I still need to burn sufficiently though....how do you all think I'm doing?

Blessings, Michelle



SUECHRIS50
SparkPoints: (57,340)
Fitness Minutes: (56,933)
Posts: 3,204
6/9/11 10:36 A

Patience and determination!



SERELARA
SparkPoints: (2,943)
Fitness Minutes: (2,443)
Posts: 41
6/7/11 6:30 A

At the minimum, I try to stick to my plan and if I can I try to get in an extra round of cardio.



JMIRROR
SparkPoints: (17,442)
Fitness Minutes: (9,267)
Posts: 768
6/6/11 11:26 P

live in denial until I get the courage to weigh and track my food



BORNSOUTHERN
Posts: 142
6/6/11 7:19 P

Stick with it. This happens to me on a regular basis. I stick with my plan and eventually it breaks and I go back to losing weight.



MISHOWIE
SparkPoints: (9,119)
Fitness Minutes: (10,380)
Posts: 79
6/2/11 5:50 P

Thanks so much for this! I love Jillian Michaels. She really knows her stuff.



COPE782
Posts: 549
6/2/11 3:42 P

Jillian Michaels has a great, free(!) podcast on plateaus. Go to the link below and listen to episode number 17, "Breaking Weight Loss Plateaus"

itunes.apple.com/us/podcast/jillian-michae
ls-podcast/id356128530




CHARMIAN2
Posts: 996
2/4/11 4:36 A

Just keep at it and move!! You will lose again when your body is ready!!



SOCALGIRL21
Posts: 382
2/3/11 2:35 P

I agree with everyone, change up your routine and go by your measurements. Just look at this girl and it will make you feel much better. She can be your inspiration too.

http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=3926473



DBKLINKNER
Posts: 59
2/2/11 9:55 P

Sometimes we are overestimating how many calories we burn and underestimating our calories. While tracking keeps us accountable, getting out our measuring cups to be more accurate and reassessing intake is helpful.

I have also found the technique of changing up calories and activities helpful. Good luck!



MISHOWIE
SparkPoints: (9,119)
Fitness Minutes: (10,380)
Posts: 79
2/2/11 8:57 P

I just went to the Dr. today and after 2.5 months of watching my diet and exercising 6 days a week, I haven't lost a lb. It's so so painful and frustrating, but where I usually give up, I'm realizing it's a wall. I need to get over it. I'm GOING to get over it. I'm mixing up my training, I'm cutting my cals by 300 because I really think food is part of it. My dr. also changed a med I'm on because he's thinking it could be contributing. This is the month I'm going to bust through!



INNERSITE2
Posts: 207
2/1/11 1:47 P

It's not a plateau, but if anyone would know what is going on, it would be people who know about this sort of thing from dealing with plateaus.

Okay. I hit goal and started a maintenance program for myself. I was doing fine for this first month and my weigh-ins were good. Then, my sister in law came for a visit. Except for two days when my food intake went haywire and I ate about 500 extra calories (about 1000 total), I was able to keep things pretty much reasonable, but it was salty food. After she left, I weighed in again. When I weighed in I was up a pound. I figured it was water weight from the two splurge days, so I drank water, ate reasonably, and waited till it flushed back out, like it had before. Two weeks later, the pound was still there. So, I figured I gained a real pound. Not sure how, but I said "big deal; I'll fix it". So I went back to weight loss mode for week to get it back off. I've been vigilant about eating the right amount of calories for weight loss to get rid of this pound, drinking water, getting my activity in. Guess what? I GAINED. Not much, just .3 of a pound, but it doesn't seem at all possible. Anyone have any idea about what is going on? Do you think it could be hormonal?

Edited by: INNERSITE2 at: 2/1/2011 (18:25)


FERNCREST
Posts: 787
8/14/10 7:15 A

Gooch, that's really smart and a great idea. Some of the girls I train have plateaus also, so I have them change up their meal plans. I will add extra carbs for 2 days and then drop it back according to the number of calories they need. Then up their protein the next 2 days, this really works as their body is confused.



KCGOOCH
Posts: 84
8/13/10 10:45 P

I agree with Fern. You need to mix it up. Your body has hit a plateau because your muscles are accustomed to the workout you have been doing. Add sprints (mailbox to mailbox or 45 seconds on the treadmill)or a new route with hills. In my case, I would pop in a different workout program. If I hit a plateau, I would step it up with a week of Insanity and then head back to my favorite: TurboFire and ChaLean Extreme:-)

Good luck, you can do it!! Do not give up:-) emoticon



KISSFAN1
Posts: 6,256
8/10/10 9:29 A

Almost all of us have those dreaded plateaus. They are very frustrating but they almost always pass eventually. Just keep eating healthy, exercise and don't give up in frustration.



FERNCREST
Posts: 787
8/2/10 4:26 P

your have to switch things up, walk for 5 minutes and jog for 1, just keep repeating for 45 mins. Then next day walk for 6 and jog for 2, keep adding the minutes.



LOOSEINGIT
Posts: 4,076
8/1/10 10:58 P

Just don't give up.

I'm stuck right now, have been since May, I'm challenging myself to pull out of it and be a goal by Thanksgiving.
I am going to put my weighted vest on and try different lbs weights and do a little jogging with it on to.
I wish you the most successful journey ever. Hang in there..



JPR-ARTIST
SparkPoints: (24,979)
Fitness Minutes: (1,582)
Posts: 1,428
7/29/10 10:15 A

My weight loss plateau lasted nearly 9 months!
Finally am loosing again.
The secret.
Maintain at all costs!!!
LOL
Nothing changed except that I determined to stick with it.



LIBBYL1
Posts: 5,853
7/28/10 10:55 P

Wow! that's a great weight loss. try measuring yourself as well as sometimes muscle is building up which weighs more but you will still be losing inches



FERNCREST
Posts: 787
7/27/10 8:51 A

Switch things up, if you always walk, sprint for 2 minutes and walk for 5. Change up your weight lifting and the number of reps to different moves. Doing heart rate training is also a good way to break through plateaus.



DWILCZKO
Posts: 3,010
7/27/10 12:12 A

i try to vary my workout and try new things!



PEDDLER410
Posts: 5
7/26/10 9:09 P

Congrats on your current loss! In the beginning, weight will come off more quickly due to that water weight loss. As someone else mentioned, strength training as well as other activities will help keep the pounds coming off.
How long has it been since you lost those 15 pounds? To determine if you are at a platue, take the total weight lost over the past four weeks and divide by four to get an average. If that number is less than half a pound you might be at a platue. More than half a pound, add another activity to your tredmill routine so your body keeps guessing.
I'm not an expert, but I lost 100+ pounds and lived through many platues and non-platues. I found adding strength training and mixing up my exercise avctivites to be important to my continued success.



MAMABLUEEYEZ3
Posts: 71
7/26/10 1:10 P

congrats on you loss. I have been sparking for almost twon months and i have only loss 5 bls. I am losing inches in my waist and butt. BUt i have been gaining inches in my thighs. I do feel discourage form the scale but when i see the inches go down makes me feel good.



MISHAMAE
Posts: 22
7/26/10 11:49 A

Congrats on your weight loss! Just so you know your not alone, right now my weight has plateaued as well and it can be discouraging. I agree with what was already said and mixing up different exercises will help you get over this. When I've had this happen in the past I've tried to discover a new or old activity that I liked (swimming, hiking, yoga, new workout video, etc..)
Good luck to you :)



CALITANI
SparkPoints: (0)
Fitness Minutes: (240)
Posts: 28
7/25/10 1:50 P

First off, CONGRATS! Second, the first few pounds of weight we lose is most likely going to be water weight. Are you only using the treadmill? Are you doing any other exercises? If not, you need to add some strength training into your routine. Also, when we come to a plateau, changing up our routines and calories help. Make sure you are entering in your success here on SP, that way it can change your calorie amounts as needed.

Good Luck!



DEECANDOITAGAIN
Posts: 1,793
7/25/10 11:07 A

First of all, 15 pounds in 2.5 weeks is unbelievably awesome, so maybe just continue working toward a calorie deficit every day. When the scale doesn't go down for me, I take my measurements and that cheers me up!



MICHELLEEIDEN
Posts: 1
7/25/10 10:13 A

I have been running/walking on my tred mill and was able to loose 15 lbs in 2 1/2 weeks. I have also been tracking my meal plans on sparkspeople.com and an stuck. No matter how long I run/walk on the tred mill I stay at 15 lb weight loss. Any one have idea's to help me get past his hump?



 
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