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Plataeu Busting Plan

Friday, July 20, 2012

I think in the past 3-4 weeks, I’ve hit a bit of a plateau. I had one weekend that wasn’t ideal (ate on the higher range of my calories one day and had to walk the second half of my long run because I got dehydrated). Outside of that, I’ve been maintaining my workouts, eating on the lower end of my calorie range daily, weighing/measuring all my food, and not snacking. So what the heck?!

I dropped 8lbs in two weeks, followed by bobbing up and down on the scale averaging in the lower 150’s. Prior to that, I was consistently losing 1-2lbs per week, with the occasional 2.5-3lb week in there somewhere. I also try to keep a decent variety in my workouts between training for a half marathon, yoga, cross training at the gym, and strength training on weight machines AND workout dvds. I workout 6 days per week and I’m not counting my daily dog walks, which are generally over one mile each but slow.

SO here is my plateau-busting plan:
1.) Eat a better breakfast. I usually eat a Slimfast bar on the run, but I’m going to add a light yogurt.
2.) Make lunch/ dinner with more variety. I currently eat the same lunch every single day (lean cuisine pizza).
3.) At least 3 days per week, do my cardio in the morning instead of after work. Hopefully it revs my metabolism a little bit.
4.) Try a different setting on the arc trainer at the gym (instead of cardio setting, even though it’s still pretty challenging).
5.) Continue blogging my workout plan weekly (it helps me stick to it), working out 6 days per week.

If I don’t get results in the next 2-3 weekly weigh-ins, I will revisit increasing my calories. I’m hesitating doing this because I’m nervous I’ll gain. If anybody has any other ideas, I would LOVE suggestions.
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Member Comments About This Blog Post
  • OPTIMIST1948
    I'm going to agree with the Salt comment. Also your body may be getting used to the routine (even if its still challenging) and you need to use a different cardio machine. Lood Guck!
    2156 days ago
    Are you eating fruits and veggies? Lean cuisine is easy but it contains unnecessary salt. I agree that you should add variety. I would also recommend less of a dependence on processed foods. They are easy but not necessarily nutritionally high quality. Good Luck!
    2159 days ago
  • DEEJON123
    that is a list of great ideas I may borrow too ..... I have been stuck at the same weight for the last 3 weeks after doing very well for the past 6 months.
    thx for your help!! Hope it works for you too.
    2159 days ago
    I wish I had a ready answer for you. I plateaued for a month last spring and it was extremely frustrating. I tried lots of different things; I ate higher and lower calorie ranges, switched up my exercise, drank more water, lots of stuff. My plateau might have ended because of any of those other changes, but I credit my morning smoothies. I believe the added nutrition increased my energy and made it possible for me to workout at a higher intensity and just move more throughout the day.

    So, whatever you do, make sure you're eating all your fruits and veggies. Best wishes!
    2159 days ago
    Good luck!
    2159 days ago
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