I was just talking about this issue with my neuroendocrinologist. She said that when you lose a lot of weight, you can get stuck for quite a while because your hypothalmus needs to reach a new set point...and that it can take as much as a year before that happens. I need to read more about this to understand the mechanism, but the point is that you can do everything right and still just maintain and not lose for a LONG time. Don't give up and focus on maintenance as the positive thing that it is.
Can you swim or do exercises in the water? That might be a good/safe way to increase your exercise a bit.
So far as the plateau, yep, it was bound to happen eventually and it will happen again. The good news is that, if you keep at it, it will break.
Now that you are 130 lbs smaller than you were (YAY!), you may actually need to eat fewer calories to lose weight. Have you entered your stats into the program here? If so, how many calories does it recommend you eat daily? Are you tracking your food daily? Weighing it? If you don't have a food scale, I'd really recommend one (that weighs in grams and ounces and has a tare feature). They are pretty inexpensive (maybe $20-25) and you can get them at Amazon, Bed Bath and Beyond, WalMart, Target, etc. It's the best way to know exactly how much you are eating (more accurate than measuring cups, eyeballing, etc.). You may be at a weight now where you are going to have to more carefully monitor how much you are eating in order to be able to lose.
Strength training is great because it helps you gain muscle and muscle burns calories throughout the day. There are some great strength training videos here on Spark People. In particular, I like the 7 day bootcamp videos. (called a bootcamp not because it's really hard, but because it's a commitment to exercise daily). There are 7 of them and they are about 10 minutes each. The first one is more cardio-like, but the ones on days 2-7 are strength training and will train both your upper and lower body. Equipment needs are very minimal (some light weights and maybe a stability ball) and you can do them in the privacy of your own home. Don't expect to be able to do everything in the videos at first (and don't get discouraged when you can't). I sure couldn't. Do what you can and use modifications when needed. Over time, you will start being able to do more and more. There are more videos than the bootcamp ones (some easier, some harder, but all that I've done were really, really good). They do have videos for seated (chair) strength training. I'll put a couple of links below. I really do like these videos because they helped me break through my first major plateau. Even though I was doing other exercising (cardio), I really needed the strength training to break that plateau.
Cardio is important too--a recumbent exercise bike is a great starting point.
Wow -130 pounds in one year! That is an AMAZING success right there. Give yourself a pat on the back and enjoy the view from your current plateau. I have been at the same weight for almost four months now, so I know how frustrating it is when the scale does not move despite all your hard work. To get past that and prevent myself from backsliding into old, unhealthy habits, I started taking my measurements twice a month. Even though the scale has not moved, I know I am making progress because I have lost an inch off my waist and an inch and a half off my hips. Congratulations on your success so far and keep up with the healthy habits.
current weight: 198.0
Fitness Minutes: (5,730)
1,859 10/24/13 11:44 A
Keep changing little things that seem to make sense. Don't do anything radical, but just keep tweaking things. Eat more vegetables and little to no sugar. It won't actually make any difference, but it will help you feel in control while you're waiting for the plateau to break on its own. (And eating more veggies and less sugar is *always* good.)
Plateaus happen. No one knows why, exactly, and so no one knows what to do about them. Getting through one is a matter of keeping your sanity while you just wait.
Another option is to get rid of your scale for a while and trust your nutrition and exercise trackers. Think about giving your scale to your BFF or your mom or your sister and asking her to keep it in her attic, garage, or basement for a while. Then stick to your nutrition and exercise plans religiously for 3 months or more. At the end of that time, you will have lost weight, and even if by some freaky twist you haven't, you will have improved your health, which is what this whole battle is really about, after all.
Wow!! First of all, CONGRATS on the weight loss. Everyone goes through plateaus. You'll just have to see what works for you. Keep lifting the weights, you'll gain lean muscle, which burns more fat. How's your protein intake? How about swimming. That's easy on the knees and a great work out.
I'm very proud of you!!!!
Pounds lost: 8.0
Fitness Minutes: (32,590)
21,284 10/22/13 12:56 A
You have done remarkably well to lose the amount of weight that you have in this time-frame. You have no-doubt done you health a LOT of good in the process :-)
Very few people 'consistently lose weight'. And tons of people lose weight a lot more slowly than you, altho' a heavier person generally finds it easier to drop 'x' amount of weight as a lighter person would to drop that same amount. In time the loss slows down considerably, tho'!
"Can't consistently lose weight" "Lost 130 pounds this year"
!!!!! Come on, give yourself some credit where it's due! Your losses tell a different story than this thread - you certainly have proven that you can and do lose, with some pretty decent consistency! What a great achievement!
Now you have hit your first significant plateau. That's pretty normal! I don't know anybody who has lost any significant amount of weight that HASN'T encountered this very-annoying-phenomena. The best advice is to just try and have some patience with your body. If you are doing the "right things" (i.e. eating healthy, controlling your portions/calories) it WILL pay off, even if the scale decides not to play ball for a few weeks, it will all come around.
Goal 1 - break 200 (46 pounds lost)**DONE** Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE** Goal 3 - BMI = Normal (154# or less)
current weight: 164.0
Fitness Minutes: (4,381)
208 10/21/13 9:15 P
Don't change eating times o lower your calorie intake. First use the meal planner on here but you can vary it. Eat a breakfast to get your metabolism started. In between then and lunch have a healthy snack. Then lunch. Another snack and then dinner. Eating six small meals a day keeps your metabolism cranked. Do push ups standing against a wall. If walking is difficult look for a cycle unit that you do while sitting. Try sit ups during commercials. The low impact cardio on here is a good video. Every little bit helps. Even ten minutes. Trust me I am a believer in the ten minute exercise now. My day is so busy, I am a local truck driver, so I am constantly moving but I sneak in about three ten minutes sessions of cardio a day to help. In three weeks I have lost nine pounds. You can do it and small steps will get you to your goal. Hang in there.
Faith Full Farm/ Brandy
August SparkPoints: 457
Fitness Minutes: (0)
10/21/13 8:06 P
Please help! I have lost almost 130 pounds in a little less than a year. I still have another 100 pounds to go. But, no matter what I do, the scale won't go down now. For two months I have battled trying to conquer this dilemma. Changed times that I eat, varied my foods, lessened my caloric intake , etc. I am determined to not get discouraged. I have severe knee problems, so exercising is limited. Have been lifting weights from a chair. I also have started doing chair exercises. Please! Any help would be greatly appreciated! Thank you.
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