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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
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5/4/12 3:19 P

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SparkPeople wants team leaders to post every 60 days or more, so ..., here's my post. Hope all of you are staying out of plateaus, or, getting out if you get in. Scroll down to the bottom of this thread for some plateau-busting ideas.

~ Faith

Edited by: MAMABUGAZ at: 5/4/2012 (15:20)
Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
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Posts: 4,064
12/1/11 12:43 P

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:-)

Edited by: MAMABUGAZ at: 2/10/2012 (09:33)
Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
Fitness Minutes: (10)
Posts: 4,064
7/22/11 6:17 P

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:-)

Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
NEDUNCAN's Photo NEDUNCAN SparkPoints: (4,712)
Fitness Minutes: (6,943)
Posts: 50
7/22/11 11:57 A

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Hi Faith,
So I completed one week of CC as of today when I weighed in and checked my measurements I was down 1.4 pounds, and I lost 2 inches on my hips.

At least we are going in the right direction! The true test will be after an entire month.

Thanks for the support!
Nicole

 Pounds lost: 11.5 
 
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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
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7/20/11 6:32 P

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Looks good. With the additional exercise you're doing, that I'm not, you should be deficiting enough calories to see a loss. Just the fact that you are "changing" what you've done before should help to get out of a plateau.

Good luck! Keep me posted. :-)

~ Faith

Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
NEDUNCAN's Photo NEDUNCAN SparkPoints: (4,712)
Fitness Minutes: (6,943)
Posts: 50
7/20/11 6:27 P

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Faith,

Thank you. . . it looks like I am on the right track. I will let you know how it goes! I appreciate the advice. Currently I am following this, thank you for letting me know what has been working for you. And I won't get too upset if I see no loss until it has been an entire month, that might keep me sane.


Monday 1285 M
Tuesday 1080 D
Wednesday 1542 U
Thursday 1285 M
Friday 1157 D
Saturday 1413 U
Sunday 1285 M

 Pounds lost: 11.5 
 
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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
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Posts: 4,064
7/20/11 4:17 P

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"NED" --

I;m not a doctor or a dietician. So, consider this to be just advice from a layperson.

SparkPeople also gives me the 1200-1550 range.

I do this:
Up Days - 1201-1550
Medium Days - 901 - 1200
Down Days - 700 - 900

Sort of a schedule, something like this. But, I'm flexible.
S - U
M - M
T - M
Th - U
F - D
S - M

You may not wish to go that low for calories. As I said earlier, I do very little exercise. If you exercise, you could likely add those calories (200 a day, or howeveer many) to your calorie numbers. I average a 4-6 pound weight loss per month. Sometimes, for a week or two, it's zero, but then the following weeks seem to make up for it. The1-2 week "stalls" just seem to be a normal part of my weight loss pattern.

A dietician or doctor may not like the low calories that medium days and down days have. But, throwing in the Up days two or three times a week seems to keep my body from worrying that I'm starving it. It's worked for me, consistently, since I started it in Novemeber.

If SparkPeople gives you a 1200-1550 range, the "Extreme" range appears to be a little high to me. But, maybe I'm not understanding it. You have 3 calorie numbers posted for each day, it looks like.

~ Faith

Edited by: MAMABUGAZ at: 7/20/2011 (16:18)
Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
NEDUNCAN's Photo NEDUNCAN SparkPoints: (4,712)
Fitness Minutes: (6,943)
Posts: 50
7/20/11 3:57 P

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Hi Faith,
Thank you for your quick response. I gained my weight back after having my second child, so this is the second time I have tried to reach my goal weight. It only took a year after my first kiddo with WW. This time it has taken more than two years. Various reasons I am sure. I would like to lose the last 10 pounds, and then begin maintenance. Since I have been there before, I KNOW i can do it again, but I was hoping to incorporate working out into the plan.

I have been 135 for MONTHS, I was maintaining at this weight with no exercise and little attention to my food consumption. However, I am using my three months off this summer to work out and begin calorie tracking, so I can reach that 125. For six weeks I have been working out and watching calories and my weight fluctuates between 131 and 135, I consider this a plateau.

For my height and current weight to maintain is 1383 calories according to my doctor, and SP gives me 1200 - 1550. I did talk with my Dr. and if I can't get myself dropping at least a pound or two in the next few weeks he will schedule an apt with a dietician. But, I really don't want to pay for that if I don't have to.

I got the calorie range from a zig zag calculator at the following website, which was referenced in some other plateau posts. http://www.freedieting.com/tools/calorie_c
alculator.htm

I mainly wanted to know if it is okay to do for a while.

Thanks again. All your tips are very helpful.

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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
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7/20/11 1:27 P

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NEDUCAN --

Welcome.

I've been calorie cycling since November. I am finally at the point where I think I'm about ready to maintain and quit losing weight, but, I still would like to see a couple of inches off my waist. I expect calorie cycling to be a way of life for me, not just a dieting strategy. I may, over time, add more Up Days, and fewer Medium Days or Down days. I'll just have to see how transitioning into maintenance goes for me. Calorie cycling, for me, was the method that initially broke a 3-week plateau. Although it is not unusual for me to have 1-2 week "stalls" as a part of my normal weight loss pattern, I have not had a plateau since I began calorie cycling in November.

A question -- If you've already lost your last 10 pounds, what are you now attempting to lose? Or, what is your goal weight?

I'm not familiar, specifically, with the "Extreme Weight Loss Plan". There are many ways out there to do calorie cycling.

Without knowing your BMR (basal metabolic rate -- the number of calories you need per day to maintain-- and/or the number of calories recommended to lose weight, I can't really comment specifically on your "extreme fat loss" plan. But, I suspect that it could either be a temporary strategy, to get you out of your plateau. Or, you could make it a permanent life style. Once you get into maintenance, you might need to adjust it some though.

In general, though, my advice would be that it's OK to stay below your BMR, in your weight-loss range, until you reach your goal. That creates a larger calorie deficit and contributes to greater weight loss.

My plan includes:
- occasional planned "cheat days" in my BMR rangeb (but no "binge" days higher than that)
- 2-3 days per week in my weight loss range
- 4-5 days per week below that.
I, personally, do very little exercise, due to fatigue and stamina issues related to health issues.

Feel free to ask more questions, if I didn't do a good job of answering yours.

~ Faith

Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
NEDUNCAN's Photo NEDUNCAN SparkPoints: (4,712)
Fitness Minutes: (6,943)
Posts: 50
7/20/11 12:25 P

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Hi there,
I have tried to find some advice on this calorie cycling plan, I have been at a plateau for a while, then I started exercising 5 x a week with still no change in weight. I have been tracking calories for six weeks as well. I have successfully lost "the last 10 pounds" with weight watchers, but I wasn't exercising. Now I am exercising, and trying to keep to the SP suggestions by tracking (which I do great at), but NO CHANGE. . . I bounce between 133 and 135.

I have now been doing the CC for a week, and hope to be successful with some type of weight loss this week. However, my main questions are:

1. How many weeks should I do the calorie cycling? I am following the Extreme weight loss plan seen below.

2. Can I stay at the extreme fat loss numbers until I get to my desired weight?

Thank you for you adivce, I am soo frustrated by the scale not moving!


Ex Fat Loss Fat Loss Maintain
Monday (circuit training 60 min) 1285 1713 2141
Tuesday (cardio 30 min) 1080 1371 1713
Wed (circuit training 60 min) 1542 2056 2569
Thursday (cardio 30 min) 1285 1713 2141
Friday (circuit training 60 min 1157 1542 1927
Saturday (rest day) 1413 1884 2355
Sunday (rest day) 1285 1713 2141



 Pounds lost: 11.5 
 
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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
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Posts: 4,064
6/22/11 11:28 P

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6. When you're changing your exercise routine, adding interval training is another good strategy. Here's a link to a SP article on HIIT (high intensity interval training). www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=621


~ Faith

Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
Fitness Minutes: (10)
Posts: 4,064
4/18/11 10:48 P

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:-)

Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
LUV-2-RUN's Photo LUV-2-RUN Posts: 2,961
4/18/11 10:05 P

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Sweet Faith!!! Thank you!!!

Each of is an athlete, some are just in training.


 Pounds lost: 1.6 
 
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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
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4/18/11 9:42 A

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SDF -- Yes! Use the food tracker. I log every calorie that goes into my mouth.

And, choose just a an idea or two at a time. If we attempt to make too many changes at once, we may become discouraged and throw in the towel. The many suggestions are there to give you options; you don't need to do everything at once.

Over time, I've gradually added more and more of those strategies (and others) to my arsenol.

If I had to choose two single techniques from my "Change it Up" post that I believe are the most effective for me, they would be:
1. Avoid, or cut wa-a-ay back on "whites" (simple carbs). But, don't be afraid of healthy fats. (Tip: Coconut oil is even healthier than olive oil, is more stable when heated for cooking, and adds a unique taste to foods.)
2. Calorie cycling. The actual number of calories you'd choose to eat would vary per person (depending on your BMR). My weight-maintenance calorie intake should be 1600-1700 calories per day. SparkPeople recommends that my weight-loss intake be in the 1200-1500 range.

Here's an example of what a typical week for me might look like:

1,400 calories; Up Day
950 calories; Down Day
1,200 calories; Up Day
850 calories; DD
1,100 calories; MD
900 calories; MD
1,400 calories; UD.

This creates a daily average of a 500-700 calorie deficit, allowing me to average a 1.0 - 1.5 lb weight loss per week. Steady and consistent. If you add exercise, your calorie deficit and weight loss will be higher.

I tend to vary that from week-to-week. It's nice, sometimes, to save Up Days for weekends. But, I don't always like to plan two Up days in a row

On my lower calorie days, if I'm hungry, I eat smaller amounts more frequently (every 2-3 hours). And, I remind myself that I can eat more tomorrow. I can do anything for a day. It also helps to include a combination of 1. protein; 2. good carbs; and 3. healthy fat at every meal.

Good luck!

~ Faith
-------------------------------
My modified JUDDD plan:
JUDDD day: 0 - 500 calories (I never do them!)
DD:......501 - 899 calories
MD:.....900 - 1199 calories
UD:.....1200 - 1550 calories
"Cheat day": 1551 - 2000 calories (Might plan one occasionally.


Edited by: MAMABUGAZ at: 4/18/2011 (12:25)
Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
MOMLUVSCOFFEE's Photo MOMLUVSCOFFEE SparkPoints: (23,878)
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Posts: 57
4/18/11 8:55 A

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Maybe this info. will help me out. I've been at the same weight for a couple months now. I just started this morning using the nutrition tracker to keep track of my calories. I was just trying to be careful and I guess that just doesn't work for me. You had great advice!

 current weight: 183.0 
 
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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,034)
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3/19/11 7:34 P

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It's all about change.

When I experienced my first plateau, the advice that I got was to decrease calories and increase exercise.

While that is not bad advice, it immediately concerned me. Because I knew that plateaus are a normal part of dieting. And, I'd already made a lot of changes. I just couldn't see myself commiting to decreasing calories and increasing exercise every time I reached a plateau. I was already doing almost as much as I was willing to consider.

So, I started researching plateaus, and found out, that, although decreasing calories and increasing exercise are two options, it's really about "change", and, those are not the only two changes possible. When you are in a plateau, your body has likely become accustomed to the changes you've already made.

Homeostasis is a fancy word for your body's preference for staying the same. Once it figures out that is already HAS changed, it doesn't want to do anymore of that. (Because... what if you are starving it?!) So, it becomes more efficient at using calories, and hangs on to pounds and fat.

So, we need to trick out bodies into thinking the famine is over. If your body doesn't know what to do next, your plateau might be over soon.

Here's a list of things you can do to "change it up". I'll start with the 2 most obvious ones. However, others are often just as effective. Or, more.
1. Decrease your calories.
2. Increase your exercise.
3. Increase your calories. I know. This sounds counter-productive. However, it can increase your metabolism, and it can trick your body into believing that you are no longer going to be starving it. Then, decrease back down.
4. Decrease your exercise. Same reason. Then, increase it again.
5. Change what you eat.
- If you've been eating low carb, add some carbs back in. Especially the complex carbs with lots of fiber. However, avoid or limit "whites" (white flour, pastas, baked goods, too much sugar, potatoes, corn). Your body will change simple carbs into sugar. Sugar makes you fat.
- Try eating lots of vegetables and low fat protein.
- Be sure that you are getting enough fat. Good fats, such as coconut oil, olive oil, almonds, peanuts or other nuts, natural peanut butter, dark chocolate, etc can actually help you to lose weight, if you eat them in moderation. You have to eat fat to lose fat. Fat grams don't make you fat. Sugar makes you fat.
6. Change your exercise routine.
- Be sure that you are doing a combination of cardio and strength training. If you are running, try biking. Add a new muscle group to work on during strength training. Maybe start some yoga or swimming. You may wish to change your routine every 6 weeks, or so.
- If you aren't doing much strength-training, muscle-building exercise, increase that to 3x per week. Building muscle increases metabolism. Increased metabolism burns fat. (Caution: Muscle weighs more than fat. You may gain pounds before you lose them. Let the tape measure become your friend; you will likely begin to lose inches before you start losing pounds again, and, that's OK.)
7. Eat more frequently. If you are only eating 3 meals a day, increase the number of times that you eat. Try for 3 smaller meals and 2-3 snacks per day, rather than 3 larger meals. Try not to consume more than 400 calories at a sitting.
8. Be careful about food additives, etc, such as artificial sweeteners, trans-fatty acids (hydrogenated oils), etc. Even calorie-free additives can slow weight loss. Sometimes, they require the liver or other body parts to work harder to remove them. Then, your body can't work as hard to remove fat.
9. Drink more water, if you're not currently drinking an adequate amount.
10. Calorie cycling.
- ** If you keep your calories above your BMR (Basal Metabolic Rate) every OTHER day, your body will not believe that you are starving it, even if you drop below it on in-between days. In fact, you can even get by with decreasing your calories for up to 2-3 days in a row.
- As long as you don't go longer than that before you plan a day above your BMR. The trick to calorie cycling, is that you are "cycling" your calories -- doing different things on different days. Eating low-calorie EVERY day is not a good solution. You need to alternate lower calorie days with days that are above your BMR.
- You can read about the JUDDD diet (Alternate Day Diet) for some information on that. Or, google "calorie cycling". However, the JUDDD diet recommends staying below 500 calories every other day, and I don't ever go that low.
You don't need to believe that, to lose weight, you have to do more and more difficult things.
Just think change, change, change. And, then, you can always change back, because that will be a change too.

~ Faith

P.S.: Here is a link with additional plateau buster ideas:
www.everydayhealth.com/weight/tips-to-ge
t-
off-diet-plateau.aspx?xid=nl_MyCalorie
Counter_20110408www.everydayhealth.com
/weight/tips-to-get-off-diet-plateau.a
spx?xid=nl_MyCalorieCounter_20110408


Edited by: MAMABUGAZ at: 11/6/2012 (08:34)
Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
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127.5
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