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ELYSIAN_DREAMS's Photo ELYSIAN_DREAMS Posts: 647
5/27/17 3:57 A

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Water fast. (Generally for 24-48 hours.) I couple it with walking 3 miles. No more plateau, and I rarely gain all the weight back once I break the fast. By forcing my body to a lower number, it's more willing to make that the "new low" with regular diet and exercise, than without. Perhaps not for everyone, but it works for me, and I'm never in a plateau if I don't want to be.



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OBIESMOM2's Photo OBIESMOM2 SparkPoints: (228,470)
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5/20/17 2:57 P

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you need to shake it up. Your body gets used to what you are doing, so you have to change something.

if you aren't doing any weight training, add that to your workout routine 2-3 days per week

add sprints to whatever your cardio of choice is - if it's walking, walk as fast as you can for 2 minutes, then back to your usual pace for 4 or 5 minutes, sprint for 2, etc. Whatever cardio you are doing, do some intervals at an increased pace.

if you pretty much stay at the same calories every day, eat at the high side of your range (or even slightly over!) one day, then bottom of your range the next day, mid range the next, etc.

or you can go into maintenance mode for a little while and take a break. Then get back to your loss plan.



The most handicapped person in the world is a negative thinker; a person who has the skills, abilities, talents and tools, yet chooses not to use them.
~Heather Whitestone

Forget your perfect offering, there is a crack in everything. That's how the light gets in.
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SADDHU1 SparkPoints: (129,601)
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5/19/17 9:28 A

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Make every other food you eat a fruit or vegetable to fill you up with less calories and provide fiber. It is a lot of chewing so you feel like you are really eating something. Most non-produce-containing meals can be eaten in 20 min and easily provide 800-1200 cal, but with produce, meal times last longer, giving your brain time to register fullness, and it is very easy to make a HUGE salad with fewer than 500 cal. Go light on dressings and limit or omit cheese, eggs, meat, seeds, and other calorie-rich ingredients. Perhaps choose one of those high cal / fat-rich toppings plus a light dressing.

For example:

breakfast: Greek yogurt and a banana

lunch: large dinner salad and 1 piece of pita bread with hummus

dinner: steamed broccoli, 1 c (cooked) rice pilaf or cous cous, and a medium sweet potato with 0.5-1 tbs butter. optional small dessert (less than 250 cal)

snack 1 (optional): 100 cal of fruit

snack 2 (optional): protein smoothie (1.5 c soy or other milk, w 1-2 scoops protein powder and possibly a banana or berries)

Of course, we all have different caloric requirements and activity levels, and the snacks are thrown in for people at the higher end, especially athletes.

START40TRISH's Photo START40TRISH SparkPoints: (27,041)
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5/17/17 9:32 A

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Track, track, track. Then stay at the lower end of your calorie allowance.

BEVKIRK2's Photo BEVKIRK2 SparkPoints: (1,226)
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5/16/17 3:11 P

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I have always done a reward for good work day. I might get a pedicure, massage, sometimes I take myself out for something I have been craving.
I don't consider it a failure. I consider it a reward for a job well done. then right back on my course.

K80DALY's Photo K80DALY Posts: 439
5/16/17 2:11 P

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Mix up your routine with both diet and exercise. If you're doing low-carb, throw in one or two days a week that are high carb. If you usually stick to the elliptical, move over to the bike or treadmill a couple days a week. Your body gets used to routine and will adjust, so you have to keep it guessing.

What you do every day matters more than what you do every once in a while.


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BLAZINGSWORD's Photo BLAZINGSWORD SparkPoints: (27,819)
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5/15/17 10:26 P

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My dietician says to have a double carb day, which means about 400 grams of good carbs in the week. That she says is the trick and it does work.

I have 25 grams of protein and 50 grams of carbs and 25 grams of fat per meal. I use the cronometer. And so when I use the cronometer my fats are generally under 41 grams per cronometer.

So try upping your carbs once a week and see if that will help. I know it works for me.

If you see a turtle sitting on top of a fencepost, you know he had help getting there. ~ John Maxwell

�.�*��) �.�*�) �.�*�)
(�. ~ brenda . ~��)
(�.��~ (�.�* ~ (�.�*


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MJLUVSANIMALS's Photo MJLUVSANIMALS SparkPoints: (87,596)
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5/15/17 6:04 P

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Limit carbs to 20 a day and try to walk at least a mile or two each day. I finally made goal, and plateaus were broken down. Try a couple of days and see what happens. I love this plan, best ever in my whole life. And to add, keep calories at least to 1200 no less than that.

Getting and staying healthy is not an option, it's a lifestyle.
LUVS2BIKE101's Photo LUVS2BIKE101 SparkPoints: (195,667)
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5/13/17 6:59 P

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To break a plateau, I m successful by doing the following:

Add more reps, not weight, to strength training sessions.
Walk/run/bike a different route, include a hill or two; increase previous times by 10 minutes.
Track every morsel of food you consume.
Meditate daily.

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ELORA101's Photo ELORA101 Posts: 408
5/4/17 11:23 A

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Tukarama- I feel your frustration. I was down 52 pounds and within 13 pounds of my goal and just stopped. More exercise, less food, then more food and less exercise, steady, etc. None of it worked. It was so annoying!

The only thing that helped was completely eliminating sugar for three weeks- I dropped 6 lbs. However, then I slowly started adding it back in and the weight came right back.

I am nearing that number on the scale again (had a baby since then), so I am already feeling anxious but hopefully I won't get stuck agian.



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SLASALLE's Photo SLASALLE SparkPoints: (254,924)
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5/4/17 11:08 A

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Switch "it" up ... whatever you want "it" to be. Diet (types of food, amount of daily caloric intake), exercise (intervals, new type of workout, bust your butt one day and go easy the next). Our bodies get used to routine and it's good to keep the body on its toes by surprising it regularly!

It also depends on how much weight you have to lose. If you're in your last 10 pounds, like me, it can take weeks. On the other hand, folks who need to lose a lot will always lose more in the beginning.

I agree that 2 weeks is not a plateau, but an adjustment. That said, the best tip ever is a combination of good 'ole perseverance and patience.

Keep up the great work!



Edited by: SLASALLE at: 5/4/2017 (11:09)

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MELTEA43 SparkPoints: (13,208)
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5/4/17 9:33 A

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I workout sometime between breakfast and lunch and I set a goal to burn off every one of my breakfast calories or slightly more. This puts me at burning at least 1/3 of my calories off daily. It started the scale moving again. It takes commitment and around 90 to 110 minutes a day, but so worth it to see the results. This was after a month of not moving the scale.

Keep positive, keep tracking and keep moving and sweating.


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BECWAL's Photo BECWAL Posts: 586
5/2/17 3:28 P

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Apple day, I call it. I eat apples all day, a spoon of apple cider vinegar in my water and lots of water. I learned this years ago from a diet clinic I went to. It won't work if you don't stick to it, no cheating.

He longed to become Real, to know what it felt like; and yet the idea of growing shabby and losing his eyes and whiskers was rather sad. He wished that he could become it without these.

Margery Williams, The Velveteen Rabbit Becky Becky,Georgia


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-JAMES-'s Photo -JAMES- Posts: 10,258
4/28/17 2:21 P

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If I am stuck for a week or perhaps a bit more, I cut my portion sizes in half for a whole day. If I typically have two eggs for breakfast, with a bit of cheese, then its one egg that day, and less cheese.

Ditto on the rest of the day. Typically this gets me to loose some weight, even if it is just one day. The next day it is back to my regular plan.

Edited by: -JAMES- at: 4/28/2017 (14:21)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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TORTOISE110's Photo TORTOISE110 Posts: 7,612
4/28/17 7:58 A

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First, congratulations on your non scale victories. I know claiming them is a mixed bag, but they are important. A couple of things. I find that focus on water really helps me break a plateau. And then adding a ten minute extra shot of exercise somewhere in the day. Small snacks with a good mix of carbs and protein also seem to help.

I hope you find what works for you.

Toni
Adding ADVENTURE to my healthy goals for 2017
Maintaining since September 15, 2012


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LESOVME's Photo LESOVME SparkPoints: (12,868)
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4/28/17 1:04 A

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Good for you for being willing to make a new day. I'm trying the same tomorrow. Let's not give up, but keep on the program.

"He makes me as surefooted as a deer, enabling me to stand on mountain heights." Ps 18:33

Slow and steady, to win the race.


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ZENGIPSY's Photo ZENGIPSY SparkPoints: (907)
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4/25/17 9:54 P

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I am so happy people are still involved and commenting on this thread! I use a tape measure as well as the scale to check progress. I am still stuck, in fact I an up a pound for whatever reason. I track every single bit of food that passes through my lips. Today I are 300 calories over my upper limit. I didn't eat junk or anything to horrific, I had some extra cheese and a baked potato with butter. The hardest thing for me is the emotions that come along with being stuck for more than a few days. I start to feel as though I must be doing something wrong, I start to feel guilty about eating and I start to over analyze every bit of food I eat. I know I have an ED, I will always have an ED and I am still learning to deal with food and body image in a healthy way. Again thank you for the comments, tomorrow is a new day and I plan to make the most of it.
Peace and love to all you beautiful people.



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LESOVME's Photo LESOVME SparkPoints: (12,868)
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4/25/17 6:47 P

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I've been eating right, exercising daily drinking my water, etc for 67 days now. My blood work is great, my health is great. I have lost 1/2" on my waist and gained 4 pounds. Very frustrated and hard not to just give up. Any suggestions?

"He makes me as surefooted as a deer, enabling me to stand on mountain heights." Ps 18:33

Slow and steady, to win the race.


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TUKARAMA's Photo TUKARAMA SparkPoints: (33,683)
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4/25/17 5:22 A

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I have been pretty much stuck for 4 months. Jan & Feb had zero weight loss. Mar & Apr had a little over a kilo loss each. I am getting close to my goal weight so I knew it would slow down... but this is ridiculous. I did the plateau busting challenge twice and got nowhere ha ha.

I have adjusted my macros, tried keto (had short term loss but it immediately came back), so far it looks like I am just kind of stuck. I was losing a kilo a week for months, now I lucky to lose a kilo a month. But a loss is still a loss, and better than gaining.

What is your exercise routine? I started lifting weights and my stomach has gotten smaller (fat loss) and my legs & arms have gotten bigger, and more definition in my chest (muscle gains). The scale has hardly moved. I am redistributing the weight, but not losing much. So the scale can be misleading, if that is your main measurement tool.

~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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KRISZTA11's Photo KRISZTA11 SparkPoints: (107,508)
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4/25/17 3:25 A

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Hi, I agree with LUANN_IN_PA,
2 weeks is not a plateau, just daily fluctuation masking your progress.

You can lose 2 pounds weekly if you are very strict about your diet,
but even 1 pound per week is a great progress.
Compare that with the daily fluctuation: weight may go up or down 4-5 pounds overnight due to salt, water and female hormones.
So, if you have been eating well and doing your workouts, you will be fine, just keep going!
emoticon

I'm in maintenance - look at my weight graph for 2017, it is completely flat, but highest is 131 pounds, lowest is 125 pounds.
Despite my stable eating and exercise routines, fluctuation range is 6 pounds.


If it really becomes the plateau, this is what I find most helpful:
-plan my meals in writing the night before - and just eat what I planned
-monitor my eating during the day (check planned food eaten, cross out planned food uneaten, add and circle unplanned food eaten) - so I really know what I'm doing
-if needed, track all my food in detail on SP nutrition tracker
emoticon

Edited by: KRISZTA11 at: 4/25/2017 (03:39)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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UNSUREPAT's Photo UNSUREPAT SparkPoints: (22,789)
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4/24/17 12:39 P

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The point is not to let you stop doing what you need to do to stay on point.



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2BDYNAMIC's Photo 2BDYNAMIC SparkPoints: (288,841)
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4/23/17 9:23 A

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What I did to break through a plateau this past week was to be more consistent in exercise and rev it up a bit ....... also careful and not careless tracking with food.



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LULUBELLE65's Photo LULUBELLE65 SparkPoints: (35,272)
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4/23/17 7:54 A

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Counterintuitively, sometimes you need a binge day to get your body out of its rut. When I get stuck I will eat significantly more one day than the others that week, even though I consume the same number of calories overall. So if your range is 1500-1750, you can consume anywhere between 10,500 and 11,900 over the course of a week. So instead of eating those calories spread out evenly, I will sometimes eat 3000 one day and then shoot for 1330 each of the other days, which puts me at 10,980 for the week. Still 1000 calories under the max if 1330 isn't enough to meet my needs. If your tracker is set to add calories when you exercise, you could also eat at the top of the range on a day or two when you exercise and see if that helps.

My body tends to want to think I am starving it, and I really have to trick it into thinking that I am feeding it more than I am.

Lauren
Sri Lanka

If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. ~~Jean Kerr

And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~~Anais Nin

Life is too short for self-hatred and celery sticks. ~~Marilyn Wann


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SHARONKHARTER's Photo SHARONKHARTER Posts: 2,948
4/22/17 3:08 P

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I discovered I was too low in protein for a long period of time. When I got bloodwork done before having my hip replaced, I needed Procrit shots to get my hemoglobin into a normal range and also I needed 5 iron infusions, so now I have added a protein supplement daily and my weight loss has been better since getting more protein. I use a supplement called Unjury and you can only buy it online, but it comes in flavors or not flavored, and I don't like some supplements because they have a strong flavor and I like to taste the fruit or whatever I put it in. I don't eat much meat as I have a problem digesting it, so the supplement works for me as well as eating plenty of green veggies, milk, cheese, eggs, beans, nut betters, and other foods higher in protein

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ZENGIPSY's Photo ZENGIPSY SparkPoints: (907)
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4/21/17 11:30 A

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Thanks all for the comments! I did read the the link to the Spark article, awesome! I upped my cardio yesterday and worked my arms, I think things will start to move again if I can make it through the weekend without slipping on calories. I am tracking everything that I put in my mouth, even the single chocolate chip I ate pre-breakfast emoticon As I look over my nutrition I can see a steep decline in protein now that I am eating vegetarian again. In fact I am not meeting the minimum amount needed. I'm going to get some tofu today and I'm hoping that will help me get enough protein again!



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MARTHA324's Photo MARTHA324 SparkPoints: (171,529)
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4/20/17 8:54 P

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Have you done the busting plateau challenge here? It is great.
I had several LOOOONG plateaus while I losing weight and I stuck to doing what I had been doing. did double check that I was honestly tracking everything I ate.
Maybe up the cardio and/or add strength or just change up your workout routine.

Just my opinion, but I think plateaus are a way our bodies get used to a lower weight and it'll take some time then it'll readjust.
emoticon

Persistence is more important than perfection.

Don't assume your freedoms are assured.

If you're not outraged, you're not paying attention.


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MMWUSA's Photo MMWUSA SparkPoints: (13,155)
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4/20/17 5:30 P

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Find different videos to exercise to that is different than what I had been doing. Drink carnation bkfst for couple of days. More activity and different menu seems to break it for me.



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LUANN_IN_PA Posts: 24,393
4/20/17 5:10 P

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" Generally I sit at the same weight for 2 weeks or so before weight loss starts up again"

That is not a plateau. That is simply your body adjusting to the changes.

"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
LUANN_IN_PA Posts: 24,393
4/20/17 5:09 P

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Spark has articles on that... this one will get your started!

www.sparkpeople.com/resource/fitness_artic
les.asp?id=516


"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
ZENGIPSY's Photo ZENGIPSY SparkPoints: (907)
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4/20/17 4:24 P

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Once again I am stuck, stuck stuck. My weight has been in the same range the last week and it has been exactly the same every morning for the last 3 days. I'm not freaking out or anything, I do however want to get past this hurdle. My body seems to plateau every time I lose 5-6 pounds. Generally I sit at the same weight for 2 weeks or so before weight loss starts up again. I know the scale will move if I wait it out, however I would like to get things moving sooner than later. Give me your best plateau busting tips!



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