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SAPNA.'s Photo SAPNA. SparkPoints: (141,911)
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6/6/08 6:21 A

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That is an amazing weekly weight loss. I would be happy if I lost 1lb a week. I will try your method starting today.
Myrna.

"To share often and much--to know even one life has breathed easier because you have lived-- This is to have succeeded."


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MADANNIE71's Photo MADANNIE71 Posts: 782
6/5/08 3:44 P

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Wow, Patricia,
No wonder you two are doing so well on this adventure/journey. I haven't really hit a plateau, because I never really got moving (Admission: some of my weight loss was due to buying a more accurate scale! I am so embarrassed). But I can't trick my body into starting. That's why I admire all you folks so much.
Ashley


peace won't be still of it's own free will. - gil scot heron

Keep a green tree in your heart and perhaps a singing bird will come. -- Chinese Proverb


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JEREMY_PATRICIA's Photo JEREMY_PATRICIA Posts: 1,677
6/5/08 3:38 P

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Miss Myrna Jeremy and I change our eating for 3 or 4 days and really don't think about it much and take a couple of days off from exercise and Jeremy has been losing about 5 - 6 pounds each week and I've been losing about 3 - 4 pounds. We don't gain when we do this and it does seem to trick our bodies into not knowing what we are going to do next so it does not get stuck. Hugs from Patricia


Official Greeter for Living a Vegan Lifestyle Team - come join us!

Nobody trips over mountains. It is the small pebble that causes you to stumble.

Pass all the pebbles in your path and you will find that you have crossed the mountain.



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POISON489's Photo POISON489 Posts: 437
6/5/08 11:47 A

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I too have hit a few plateaus as I have been loosing weight. What works best for me is changing things up. Instead of using just my Gazelle, I start riding my bike more often. I also change the types of strength training that I am doing. Going from weights to resistance bands or exercises that do not require any equipment. Anything that will change up my routine will help you overcome that plateau.

"The greatest glory consists not in never failing, but in rising everytime we fall."
~Vincent Van Gogh

Goals:
4/30/08 - 164 ~ No longer overweight according to BMI!! Reached 5/10/08

1/18/09- Come on 160





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MCCURDY63's Photo MCCURDY63 SparkPoints: (0)
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6/5/08 11:36 A

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Here is a link to the article on Plateau Busting by Coach Nicole. I think there are three parts, this is the first one:


www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=516


"Love the animals. God has given them the rudiments of thought and joy untroubled. Don't trouble it, don't harass them, don't deprive them of their happiness, don't work against God's intent." Fyodor Dostoevsky





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KIERAE's Photo KIERAE SparkPoints: (177,730)
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6/5/08 11:24 A

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Sometimes your body needs time to adjust to the weight loss. Make sure you are keeping track of your body measurements since it is possible to not be losing weight but showing a decrease in the tape measure. Tape measure victories count!

If your scale is stuck for a couple weeks, try changing up your exercise program and if you haven't been recording your food intake on the nutritional tracker - do so now. Sometimes we are taking in more calories than we knew and calories do count. Another possibility is not taking in enough calories. We have to have a certain amount of calories coming in to keep the metabolism moving. If we stay at the same amount of calories every day, our metabolism will set itself at that point. This means that if you are only doing 900 calories a day, you could gain weight when you go over that amount. Nutritionists state that around 1200 calories is the basic amount needed (so expect this to vary a little dependent on your age, sex, and activity level). A great way to keep the metabolism on it's toes and break a plateau is to do calorie cycling. Plug in your info to the following formula and hit the 7 day cycling for the weeks of calories. The basic premise is that your calories average out over the week so having your calories move up and down the range will keep the metabolism from setting at one point.

www.freedieting.com/tools/calorie_ca
lc
ulator.htm


Bodies get use to workouts too - need to change those up if you are doing the exact same thing every day. Ditto for food choices - if you are normally heavy on carbs, try shocking the body and leaning towards heavier on protein grams. If you normally eat alot of calories at dinner, shift those calories to earlier in the day. The whole premise on shocking/changing up things is what stirs the metabolism into action.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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NORAHD Posts: 75
6/5/08 11:14 A

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Also remember, in a way, plateaus are actually a sign of success. Your body has improved itself and adapted to work better with less fuel - it's become more effeicient because of all the hard work you've put in.

Now that your body can work with what is has, it helps to give it something else, by changing up your workout or adjusting your calorie intake. Maybe try running in intervals (jog, then hard run) instead of straight running? Or switch in a bike ride instead of a run occassionally. Variety - for food & exercise - can help get over this hump.

Don't be discourraged - you're doing all the right things, just add some tweaks to your routine to get your body back into losing.

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BASSLION's Photo BASSLION Posts: 32
6/5/08 11:09 A

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Everyone's written really great posts - so I don't have much to add... But I think it is important in all of this to keep in mind what you've accomplished. I mean part of this isn't about the numbers, part of this is about you as a person, and your ability to keep it together and stay focused. When you reach your goal weight you are still going to have to eat right and exercise... so a lot of the journey is establishing a better way of being - and the fact that you are at a plateau and you haven't given up - that's progress too. It means you are doing great mentally. :)

GIANT-STEPS SparkPoints: (65,379)
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6/5/08 10:38 A

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Plateaus are one of the most frustrating parts of dieting. Most of my diets ended because of my frustration with a plateau. I was still working hard but I was no longer seeing results.

One of the things to remember is that even if you aren't seeing results on the scale you may be making progress. I've found that sometimes when I seemed to be on a plateau and not loosing weight my measurements were still changing. If you are building muscle this could be offsetting your fat loss. Last year I only lost 5 lbs but I was working out a lot. I lost 2" off my waist which indicates about 20 lbs of fat loss and body fat analysis confirmed that I gained 18 lbs of muscle last year. Don't go by the scales alone; keep track of measurements. Sparkpeople can track measurements for you.

Remember that plateaus while frustrating do not last forever. Progress in anything rarely follows a straight line. Even if you are not loosing weight on a plateau you aren't gaining it either. If you fall off the wagon and gain all the weight back you lost all your hard work will be for nothing so keep your focus on your goals.

MCCURDY63's Photo MCCURDY63 SparkPoints: (0)
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6/5/08 9:48 A

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I busted my last plateau by STRICTLY following my calorie allowance and eating five small meals a day regularly spaced apart. For me that was 5 x 300 cals. I also did double cardio 3 or 4 times the first week.

I only did it very strictly for one week but it worked and gave me a kick-start. (I'm still on the five meals a day though.)

I'd been eating a little more than my allowance and exercising a little less (injuries), but I didn't realise until I started re-using the nutrition tracker.

What works for one doesn't work for all though, you may have to experiment a little.

Some plateaus (mine) are caused by eating too many cals and some by eating too few (are you eating enough? 1200 doesn't sound much with all the exercise you're doing).

Good luck.

"Love the animals. God has given them the rudiments of thought and joy untroubled. Don't trouble it, don't harass them, don't deprive them of their happiness, don't work against God's intent." Fyodor Dostoevsky





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WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,405)
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6/5/08 8:46 A

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Hey, good idea. Shocking the body is a great way to do it. I use some variation of calorie shifting to shock my body. I alter when I have my meals. I typically have been eating my heaviest meal at lunch. I have been changing that so to have the heaviest meal for breakfast. That makes your body’s metabolism wake up and work differently. Another variation of calorie shifting is in changing the number of calories from one day to the next. Many people have about the same number of calories every day. Try changing it by altering it up or down by a couple hundred. That can help as well.

~~ Will ~~

~~~~If you're looking for a blessing, try being a blessing to others! ~~~~


www.webmd.com/


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YSLGUY's Photo YSLGUY Posts: 287
6/5/08 8:34 A

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I think I have hit one too. I have been eating reallyh well and staying in my calorie range. And Ive been working more than ever.

And I go up two pounds, down two pounds, up two pounds...you get the idea. Im also drinking TONS of water so I dont think its a water retention/sodium issue.

Ive just decided that I need to change up my workout routine and do something different to shock my body.

First 5K -Thanksgiving Day 2009 Race for MS - 34m:25s


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WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,405)
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6/5/08 6:34 A

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It's definitely not you. This is really normal and happens to nearly everyone. That's why some people do not succeed - they get discouraged and give up.

Happened to me too and I nearly gave up too. Back around February, I was so discouraged. I saw points where I had absolutely no progress. No matter how strict I was with my eating and no matter how consistent I was with my exercise, nothing.

But I just kept at it. Everyone has offerred some good tips. The main thing is to try not to get too discouraged. Keep on top of your goals and try the tips suggested by others here. You can beat this. Do not give up!

~~ Will ~~

~~~~If you're looking for a blessing, try being a blessing to others! ~~~~


www.webmd.com/


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MADANNIE71's Photo MADANNIE71 Posts: 782
6/5/08 5:30 A

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Wow, sounds like you've been doing lots and I know how frustrating it is to plateau. Jeremy, as always, has great ideas and if you go into Healthy living and look under the search word plateau you will get the article that Richmond reccomended as well as others. Good luck.
ashley


peace won't be still of it's own free will. - gil scot heron

Keep a green tree in your heart and perhaps a singing bird will come. -- Chinese Proverb


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SAPNA.'s Photo SAPNA. SparkPoints: (141,911)
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6/5/08 4:33 A

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I am going to try your way jeremy. I have been stuck for ages. How long should I eat more for? How long should I slow down on exercise? Also how much more should I eat, I dont want to gain. Being stuck is bad enough without gaining.
Myrna.

"To share often and much--to know even one life has breathed easier because you have lived-- This is to have succeeded."


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FIERCEBALANCE's Photo FIERCEBALANCE SparkPoints: (67,734)
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6/5/08 1:10 A

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Have you searched SP for articles on plateaus? I seem to remember one that talked about foods that could increase metabolism--maybe the article was called Plateau Busters.

Sounds like you are doing good things for yourself, which in an of itself is healthy. Sometimes it doesn't show up on the scale.

Hang in there.

"Our marriages are real; all that is at issue is whether a majority will recognise them in law. The next generation already does. We shall overcome."

Andrew Sullivan

"Life is short, the world is big, and we're lucky to witness as much as we can." -David Quammen

"All growth is a leap in the dark, a spontaneous unpremeditated act without the bonds of experience." Henry Miller
JEREMY_PATRICIA's Photo JEREMY_PATRICIA Posts: 1,677
6/5/08 12:25 A

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It will go away and you can do some eating more for a few days which will trick your body and you can run less to trick your body and this weill work and you will feel better and you can have some fun. Jeremy emoticon


Official Greeter for Living a Vegan Lifestyle Team - come join us!

Nobody trips over mountains. It is the small pebble that causes you to stumble.

Pass all the pebbles in your path and you will find that you have crossed the mountain.



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SHELL_YEAH's Photo SHELL_YEAH Posts: 43
6/5/08 12:18 A

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and I am freaking out!! over the course of my weight loss journey I've been very conscious about my eating/exercising habits, but I seem to be stuck around 131 pounds while my goal weight seems to be getting father and farther away (and summer is getting close and closer!) I eat around 1200 cals per day and run three miles every other day. I also lift weights three times a week, but the scale won't budge. has anyone else ever experienced something like this? how long does it last, and how do you get past it? I'm starting to feel sort of hopeless. emoticon

~Michelle.

"the only good race pace is suicide pace and today looks like a good day to die" -PRE.

"to give anything less than yourbest is to sacrifice the gift" - PRE.

"the greatest thin you could ever learn is just to love and be loved in return" -Moulin rouge.


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