0
 
Author: Sorting First Post on Top ↑ Message:
RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
7/31/14 11:34 A

Send Private Message
Reply
Other than shaking things up, calorie-wise, I would suggest adding more muscle. this will boost metabolism. We tend to do long, medium effort workouts, but when we want to increase muscle, we need to add stress to those muscles, to force them to grow. Doing the same routine will help you maintain, but your body is used to it, so progress in that direction is stalled. This may be why your metabolism is also stalled.

If you could add a few lbs. of muscle, you might slowly resume losing at 1500 calories, and hopefully this would be fat. Since you are so close to goal though, I wouldn't do anything drastic. Increase exercise intensity, and try something small with diet, and see how it effects you. If the change is in the right direction, continue.

emoticon

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


 current weight: 179.6 
 
361
311.75
262.5
213.25
164
EELPIE's Photo EELPIE Posts: 2,669
7/31/14 10:50 A

My SparkPage
Send Private Message
Reply
When you hit a plateau, that means that something needs to change in order to break it.

It's either (or a combination of):

*Eating less calories per day (perhaps go to 1300 for 2 weeks)
*Eating more calories per day (perhaps go to 1700 for 2 weeks)
*Exercising more, longer, harder
*Doing different exercises

2 kilos is less than 5 pounds. It's usually the case when you are trying to lose those last 5-10 pounds, that it can be become agonizingly slow. Your body thinks it is where it ought to be - by changing something, it forces your body to change. Plateau=change

Edited by: EELPIE at: 7/31/2014 (10:50)
The best exercise in the world is to bend down and help someone up.


 current weight: 111.0 
 
148
138.75
129.5
120.25
111
SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 55,785
7/31/14 8:35 A

SparkPeople Team Member

My SparkPage
Send Private Message
Reply
You might consider switching your program setup so that your calorie range is based on a calories burned goal and not based on how much exercise you're tracking. If your calories burned are fairly consistent from day to day, sometimes that's an easier way to do it. I think you're going to have to account for those calories burned through exercise in some way, and your range is likely going to increase to something over 1500.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
DEANNA0725 SparkPoints: (20,896)
Fitness Minutes: (12,846)
Posts: 1,859
7/31/14 8:10 A

My SparkPage
Send Private Message
Reply
I have been in a plateau for months now and it is driving me crazy. I have gained and lost the same 2 pounds and it is harder to keep motivated, but I know I need to change up my exercise routine and start eating more so it really is all my fault. Hang in there!



 current weight: 158.0 
 
162
157.75
153.5
149.25
145
LEANA93412 SparkPoints: (44)
Fitness Minutes: (75)
Posts: 3
7/31/14 7:42 A

Send Private Message
Reply
Hi Martha. I've considered upping but I'm not sure by how much. I'm not sure whether I'm considered lightly active or moderately active?

Spark gave me the 1500 mark at active setting with the lowest weight loss p week setting. Should I use another calculator?

MARTHA324's Photo MARTHA324 SparkPoints: (22,674)
Fitness Minutes: (17,563)
Posts: 453
7/31/14 7:33 A

Send Private Message
Reply
Hi,
I lost 8 pounds over the course of 2 years and hit several plateaus during that time. I figured it was my body adjusting to the new weight. when I changed things up a bit - actually added calories and exercise it took a while but the weight started going down. Someone wrote that plateuas are practice for maintenance.



75 Maintenance Weeks
 
0
20
40
60
80
LEANA93412 SparkPoints: (44)
Fitness Minutes: (75)
Posts: 3
7/31/14 6:58 A

Send Private Message
Reply
Hi coach Jen! My goals are set to 1500ish calories. I don't eat exercise calories back.

I realize they should come off slowly. 1 kilo a month. Or half pound a week. But they are not moving. At all.

ETA: my bf% is 27

ETA again : I forgot to add my measurements. I'm 21, female, 5'2 and 129-130ish pounds. And yes spark set my goal to 1500.

Edited by: LEANA93412 at: 7/31/2014 (07:12)
SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 55,785
7/31/14 6:47 A

SparkPeople Team Member

My SparkPage
Send Private Message
Reply
My guess is that you need to eat more. When you plug your activity into your program setup on SparkPeople, what kind of calorie range does it give you?

Also, have you considered having your body fat tested? When you're so close to your goal weight, that's going to be a better indicator of health vs. a number on the scale. You can also expect that those last few pounds are going to come off very slowly.

Coach Jen

Edited by: SPARK_COACH_JEN at: 7/31/2014 (06:48)
"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
LEANA93412 SparkPoints: (44)
Fitness Minutes: (75)
Posts: 3
7/31/14 4:06 A

Send Private Message
Reply
Hello everyone! I'm new to the sparkpeople message boards, I don't use spark to track calories, I use myfitnesspal for that. But I've heard there are less smart ass people on the forums pretending like they're better than everyone else...

Anyways, this is my problem.

I've lost 20 kilos. But now I have about 2 left, and I've been eating 1500 calories. I'm quite active as I do a one hour gym class 5 days a week that includes strength and cardio, I also walk 4.5km a day in addition to that. (Does that make me lightly active or active btw??)

I don't eat any exercise calories back. But I seem to be stuck at the same weight for 2 months now. I weigh everything religiously. Even meassure every drop of milk that goes into my coffee and meassure the coffee granules to make sure they are 10g...

Is this a plataue? How can I break it?

Page: 1 of (1)  

Report Innappropriate Post

Other Diet and Nutrition Topics:

Topics: Last Post:
How do i choice a vegan or vegetarian meal plan? 7/13/2014 8:51:56 AM
SUGAR ? 5/16/2014 2:21:22 PM
Cucumber question 8/15/2014 11:01:24 AM
Rude comments on being a big eater 8/31/2014 10:34:07 AM
Having problems with aligning all my nutrients 5/16/2014 7:37:15 PM

Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=7&imparent=34169088

Review our Community Guidelines





Diet Resources: beachbody insanity | p90x or insanity | insanity review