Breaking my plateau (No weight loss)

Thursday, November 08, 2012

Dear sparkers

Since you are a wealth of knowledge and experience on healthy living and healthy weight loss. You are my first choice for advice.
Thank you for the previous ones. I am extremely grateful !!!

I have hit a plateau (no weight loss) for two weeks now.
Apparently it happens to everyone.
I panicked at first but now I am calm.

So I am reviewing my habits to try to break out of this plateau.

I understand that every "body" is different, every "need" is different and every "weight loss routine" is different.

I am 24 now
150 cm (very short)
62kg (start weight was 80 kg)
Activity : to lose weight two strength training + cardio per week and two hot yoga per week
Job : sitting at my desk 9 hours per day

Please correct me on the following if I am wrong and give me advice on the good ones:

- Stay hydrated (at least 1.5 l/day) I drink water, and teas (use stevia or honey)
- Eat around 1200 cals no less ! according to the doctor I burn around 1500 cals
- Eat protein, fat(little), carbs and fruits and vegs (I have a lot of fruit and veg per day)
- Move: two strength training + cardio per week and twice hot yoga per week and I walk to bus stations to and from work 20 mins /day
- I have whey protein every morning (almost) and after workouts (this is to prevent my muscles from breaking down.

That is the basics of what I do
What should I improve on?

Truthfully I am worried about too little calorie intake sometimes

Any comment will be tremendously appreciated as always.

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Member Comments About This Blog Post
    Good morning sparkers

    Many thanks for your comments. emoticon

    So as I have gathered the key is to :

    - spice things up : alternate lower and higher calorie days so my body will not go into panic mode and stock fat.

    - try new exercise routines: I just bought my new winter running gear. I am a beginner but we all start somewhere right?

    - HIIT : never heard of this BUT I researched and I think I could incorporate this into my running routine. They have workout plans online. YaaaaY !

    - Track on Spark - it is such a great tool even though sometimes I get confused. But I'll give it another try.

    emoticon emoticon emoticon

    What would I do without you guys

    1933 days ago

    Comment edited on: 11/9/2012 4:39:20 AM
    Variety is the spice of life. If you've lost using the same exercises over a period of time, perhaps it's time to switch it up and include HIIT (high intensity interval training) or perhaps it's time to increase the intensity with heavier weights. This is also true for eating, switch it up a bit and, if you aren't already doing so, give some though to the type of vegetables you are eating (some are starchier than others and spacing them out more; or switch your meals around a little, make your heavier meal the mid-day meal and keep the evenings light. Intermittently, I throw in some fasting where I abstain from some food/drink types, i.e., tea without any sweetener, starchy vegetables, for a day.

    There are so many ways to shake it up, and why all the above involves active involvement, there's also the more passive method that helps your system also like meditation (giving you time to focus on your breathing) and reducing stress.

    As you stated, every "body" is different, so pick one try it out and see what works to achieve and push your healthy lifestyle to the next level. emoticon
    1933 days ago
  • X5X52000
    Try changing the exercises you do for cardio. Or try changing the way you do the cardio ie. interval training instead of same speed and resistance.
    1933 days ago
    If you track your nutrition and fitness in the spark trackers, then you can get a report called the daily calorie differential, and it will tell you if you need to eat more calories. your differential should never be more thatn 1000 calories. It tells you how many you burned in a day (it includes your BMR, or the calories you burn just from living, and whatever exercise you tracked.) Sometimes it's good to eat a few more calories to let your body know that they are there and ready to be used up. Good luck! When I hit plateaus, I have found that consistency is what pulls me through, even though my instinct is to get depressed and eat everything in sight.

    You will feel so good having pushed through it. hang in there!
    1933 days ago
    I agree increase your calories a few times a week . Also do different excise as your body becomes use to them . emoticon emoticon emoticon emoticon
    1933 days ago
    I agree with the others, maybe a little bit more calories. But everything else seems perfect. Keep your head up and emoticon
    1933 days ago
    I think you are doing everything right! I would suggest that sometimes you eat a little over that 1200 calorie limit - maybe hit 1500-1600 once in a while to shake it up a bit. Other than that - just keep on doing what you're doing and give your body a chance to recognize that you are not starving it. The rewards will be huge!! Hang in there and keep up the good work!
    1934 days ago
    You CAN do it!!!!-- emoticon
    1934 days ago
    It sounds to me like you are doing everything right, maybe you should eat a little more. But two weeks is hardly a plateau. You may want to keep close track of your portion sizes. Things will get better.
    1934 days ago
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