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Day 41- How I Broke My Plateau

Saturday, April 14, 2012

Plateaus are so discouraging. Even though I ate within what I thought was my appropriate caloric range and met my fitness plan minutes, I was not losing weight. I decided to do something about it.

First, I began to read up on my Basal Metabolic Rate (BMR). I tried a lot of different BMR calulators to see how many calories my body consumes daily doing normal activities. My BMR was 1845, but I was only eating 1500 calories a day with exercise. So, I adjusted my fitness plan and my calories increased to 1700-2025 daily. If you are like me, you are probably hesitant to eat more food to try and lose weight for fear of actually gaining weight, but it actually works. Just remember to burn as many calories as indicated in your fitness plan.

Secondly, I began to study my fitness plan. Most of my workouts consisted of walking several miles in the park. I began to read SP articles about fitness, and discovered that I needed to change two things about my fitness routine-- incorporate strength training and increase my heart rate during exercise. I already had a workout routine from previously having had a personal trainer, so I went back to it. It definitely kicks my butt! :-)

Now, after a 4 week plateau, I am over the hump! I have finally began to shed pounds again with a 2 pound loss this week! Woo Hoo!!! I averaged 1873 calories of food this week and burned 2226 calories doing the circuit routine. Now that I know what works for me, I can keep at it and continue to progress.

What works for you? What have you done to successfully overcome a plateau? If you are having a plateau now, what might you do differently?

emoticon KMACHE
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Member Comments About This Blog Post
    You're very inspiring. I have been at a plateau for a YEAR. Just over 52 weeks. Talk about "discouraging". There have been plenty of those weeks I just gave up and stopped tracking, only to gain. I could lose the weight I gained, only to hit the SAME plateau again and stay there for weeks and moths. (Yes, my thyroid is fine.)

    My newest attempt is to eat whenever I feel truly hungry and to track it all plus add in strength training. I've been at it since April 1 and haven't lost anything yet, but we'll see.
    2229 days ago
    Awesome job! It is so hard when you hit a plateau, that seems to be around the time that I've given up in the past. It's great that you took the time to look at everything you were doing and make changes to see results! I'm definitely going to try this next time I hit a plateau!
    2229 days ago
    I totally agree with you plateaus can be tough...its like the scale laughs at you (sarcastic laughter too)...Weight training works for me, I love love weights...lifting until muscle failure etc....

    Wonderful progress dear lady! congrats on the 2 pounds biting the dust! hehehehe emoticon
    2230 days ago

    Comment edited on: 4/15/2012 2:25:29 PM
    Thanks SO MUCH for the tips! Congratulations on overcoming one of the most difficult parts of weight loss!
    emoticon emoticon emoticon
    2231 days ago

    Comment edited on: 4/14/2012 5:25:55 PM
  • SIGMA1208
    Great job... emoticon
    2231 days ago
    I'm trying to break through a plateau... lost last week, but I don't count the plateau as busted unless the numbers change more than 1 week. (Only because my plateau has been up one week down the next... up 4 weeks, down one ,etc)
    I REALLY need to investigate the BMR calculators ... it does seem strange to think that I might not be eating

    Congratulations on busting your plateau and sharing what works for you to inspire others!
    2231 days ago
  • DRB13_1
    Such an encouraging blog!
    emoticon on breaking through your plateau and even more for doing it in a healthy way. Sounds like you are finding the right combination of movement and nutrition and it's working!
    emoticon emoticon emoticon
    2231 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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