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PWILLIAMS7's Photo PWILLIAMS7 Posts: 1,261
4/21/11 3:30 P

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Hey! I would say if your eating closer to the lower end of your calories, try to hit the mid point. Keep your diet and workout changed up every 4 to 6 weeks ( @ the start of week 4 I change it up). Keep a change like that help keep you from platueing before it start. You don't ever want to platue and then change. You want to prevent the platue from coming. I know this late but how has it been going? Any progress? Later

God grant me the Serentiy to except the things I can not change
Courage to change the things I can and.....
Wisdow to know the difference.


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SUNRISE14's Photo SUNRISE14 Posts: 5,216
4/14/11 7:27 A

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I have been at a plateau for 6 months now but i am eating healthy and making wise food choices so i am happy with my progress! Trying new foods like green grapes . I always at purple grapes and i love the green ones to ! I want to be as happy and healthy as possible on this journey called LIFE ! emoticon

The Lord is my strength and i know i can do better with the Lords help. The Lord laid it on my heart to start a team called GOD ANSWERS PRAYER AND I WOULD LOVE TO HAVE ANYBODY THAT WANTS HELP TO LOSE THEIR WEIGHT TO JOIN . I KNOW I CAN'T DO THIS WITHOUT THE LORDS HELP !


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MELOSPARKLE's Photo MELOSPARKLE SparkPoints: (65,604)
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4/7/11 7:05 A

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This thread is very helpful! Thanks to all of you! emoticon

Melissa

"The long run is what puts the tiger in the cat." -Bill Squires
melosculinsaryadventures.blogspot.co
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FIT_ARTIST's Photo FIT_ARTIST SparkPoints: (112,709)
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3/12/11 11:10 A

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emoticon emoticon emoticon

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

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NAVARROOWNER's Photo NAVARROOWNER Posts: 249
3/12/11 9:47 A

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Hey Everyone,

I just wanted to say thank you thank you thank you for this thread! I had been at a plateau for the past 3 and a half weeks. So, I took your advice, I used the body fat percentage calculator, it said I was 22.2% (which I still don't know if I believe lol) and your advice to eat more calories (I was also scared about doing this). I lost 1.5lbs! I'm so happy! Thank you soooo much!

Whether you think you can or think you can't - you are right.
- Henry Ford


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ANNEMARGAR's Photo ANNEMARGAR Posts: 1,114
3/8/11 5:57 A

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KENDILYNN - also watch the composition of foods you are taking in each day. Keep your good carbs in check. I too am at a weight lose plateau - I want to loose those last 5 pounds, but I also want to gain muscle so I am stalled in my plan. What I have found gave me a boost was interval training. I added 1 minute speed intervals to one day of my treadmill runs (followed by 4 minute regular running pace - repeat 5 times) as well as hill intervals - run up a steep hill or really increase the incline on the treadmill and then cool down with a recovery run - repeat until finished. This change in my routine really started dropping the weight again. I would also recommend plyometrics for weight lose. Good luck!

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KENDILYNN's Photo KENDILYNN SparkPoints: (10,641)
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3/7/11 11:02 P

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Thanks for the responses. I went to the Web sites you recommended, TALLGRRL, and it looks like my body fat % is 25.8 and the second site said I should eat 1622 calories/day for weight loss. That's quite a bit higher than what I've been taking in, but do-able. I'm just a little freaked out by the idea of eating more calories, when I've been trying so hard to keep it down, you know? But it's worth a shot, and as long as I don't start gaining weight uncontrollably, then there's no harm done.

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FIT_ARTIST's Photo FIT_ARTIST SparkPoints: (112,709)
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3/7/11 9:29 P

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Tosaca SAYS she is against counting calories, but she was counting EVERY single calorie when I watched her mini reality tv show.
Eating clean as a healthy lifestyle choice may not require calories, but for those of us trying to lose weight, counting calories may be very important. It may make a huge difference in fact.

I went to my naturopath and had a body composition test done. Tells me my body fat %, lean muscle mass, a bunch of stuff including my Basal Metabolic Rate. My base calories burned in a day.
Useful stuff!

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

My Team;
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CALADRIANA's Photo CALADRIANA SparkPoints: (34,449)
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3/7/11 7:08 P

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Sometimes mixing things up like eating a little more calories which you may need for your activity level, or trying new recipes/foods or even new workouts, even changing the times you workout, wakes your body up. Also go by how your measurements are, are they going down? and how your clothes fit, and how your energy levels are. Sometimes the body gets comfortable at a certain weight and it takes awhile before it shifts.

Yes its a god idea to get your body comp done!

Good luck on your journey.

Caladriana

Eating alone will not keep a man well; he must alsoo take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health... and it is necessary, as it appears, to discern the power of various exercises, both natural exercises and artificial, to know which of them tends to increase the flesh and which to lessen it; and not only this, but also to proportion exercise to bulk of food, to the constitution of the patient, to the age of the individual..." Hipp


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TALLGRRL_CAN's Photo TALLGRRL_CAN SparkPoints: (0)
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3/7/11 5:53 P

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Do you know what your body composition is?

I think Tosca's portion measurement guidelines are "okay"; Bill Phillips (of Body for Life fame) uses similar methodology. But I know quite a few big people with tiny hands, and tiny people with big hands, and using this standard of food measurement would mess with their metabolisms.

This site has a calculator to estimate your body fat percentage; there are lots of them out there that I've tried, but this one comes extremely close to professional assessments I've had.

http://www.healthcentral.com/cholesterol
/home-body-fat-test-2774-143.html

You might be at a lower body fat percentage than you realize (remember, a bit of loose skin from weight loss can obscure muscle definition until it has had more time to tighten up).

On the other hand, if your body fat % is still a little high and you've hit a plateau, you might not be eating enough and your metabolism might be sluggish as a result.

I just stumbled on this site in another forum today (past nutritionists have used this on me before, with great results, to break through plateaus):

http://www.freedieting.com/tools/calorie
_calculator.htm

Try using the number you get from the first site (body fat %) and plugging it under "Advanced Options" under the Katch-McArdle formula. Then compare the calorie ranges it gives you with what you've actually been eating.

I started tracking my calories a couple of months ago, and realized that I was eating, on average, 1800 calories per day. I found the Katch-McArdle formula, which suggested I eat about 2700 calories per day. So I started eating clean (again) and increased my caloric intake, and the weight immediately started to fall off.

Edited by: TALLGRRL_CAN at: 3/7/2011 (17:58)
KENDILYNN's Photo KENDILYNN SparkPoints: (10,641)
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3/7/11 5:29 P

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Okay, so I'm trying to eat clean and also lose weight. I know Tosca is against counting calories in general, but I've been tracking my food anyways for my own peace of mind (I typically consume 1200-1500 calories). On the regular forums, every other post is about "Why am I not losing" or whatever, but I'm not sure how the mainstream advice might differ from someone trying to eat clean.

So here's my question: What's the best way to break a plateau when eating clean? Eat less? Eat more? Could it be I just need to "clean up" my bad habits that don't fully conform to clean eating?

I try to workout (cardio) an hour a day 4-5 days a week. I also do short sessions of weight training when I can squeeze it in, but not as much as I should. I've been at the same weight for about a month.

I've also considered that maybe my body isn't designed to be thinner than this. I'm 5'7", medim/muscular build, 152 lbs. Thanks for any help.

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