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TERIBEAR68's Photo TERIBEAR68 Posts: 140
8/27/18 8:59 A

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Plateaus suck. Upping the calories can help. I'm in one of those adjustment places right now myself and I feel your frustration. Trust the process. Chart, drink your water, get your activity...the body will respond...just not as consistently or predictably as one would hope. You can do this.

Not all who wander are lost...-Tolkien


 current weight: 211.9 
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-JAMES-'s Photo -JAMES- Posts: 12,312
8/23/18 12:08 P

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PUNKITYPINK,
my experience with plateaus is that one should stick to their plan, and that it takes time. A plateau is not no weight loss for a few days, or perhaps even a week, no, it is more like a month.

If one's weight has not changed in a month, that is a plateau, and then you might consider changing something. What I've done is to cut my calories, but only for a day. So if I had a 2 egg omelette with cheese for breakfast, I'd make it a one egg omelette. Yes its smaller ... I do shake things up now and then, but not for days in a row, and not permanently. Usually the body very good at maintaining weight despite what you eat, so I shake things up short term.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
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PUNKITYPINK's Photo PUNKITYPINK SparkPoints: (1,616)
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8/21/18 11:25 P

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I'm facing the same situation and all the posts in here have been extremely helpful! I'm so glad I found this! Thanks!



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-JAMES-'s Photo -JAMES- Posts: 12,312
8/17/18 2:24 A

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SPIFFYCAT,
I agree with the others, eating less and less calories is not the answer. Yes from a mathematical point of view calories in, calories out, and each pound of fat holds 3500 calories .... etc. etc. it makes sense but ... but our bodies are not ovens that burn fuel in a predictable way.

So up the calories to 1500 or maybe a bit more. Also eat real food. Things people in just about any part of the world would recognize as food.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
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170.5
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ELENGIL's Photo ELENGIL Posts: 1,128
8/16/18 5:25 P

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Keto Christina talks about her plateau on low carb here. She might be able to give you some insight or at least relief from worry over your own plateau.

www.youtube.com/watch?v=Und9kfbA5xE

I practice intermittent fasting and keto
Diet Doctor: Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Obesity Code Podcast obesitycodepodcast.com/
About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (208,364)
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7/29/18 4:47 P



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SPIFFYCAT,

While it's true that most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong food and not enough of the right foods. If you concentrate on eating wholesome foods that nourish your body, you can easily hit those goals.

Full disclosure. I am not a low carber. I am not diabetic. When I was morbidly obese, it wasn't because I ate too many carbs. My problem was that I was eating way too much crap. I could make the argument that I was a sugar addict. Muffins, candy, cookies, etc. That was my problem.

Fast forward a few years of learning to eat more nutritiously. If I were to go back in time and give myself one piece of advice, it would be to eat 6-9 servings of fresh fruit and veggies each and every day. If you need to watch the amount of fruit you eat because you're diabetic and need to watch your sugar intake, then load up on veggies.

Think lots and lots of dark leafy greens like kale, collards, spinach, broccoli, etc. Eat the fruits that are low glycemic, like blueberries, cherries, raspberries, strawberries. Let's say you enjoy eating a salad, add some good quality extra virgin olive oil. If you don't want olive oil, try avocado oil or add a half an avocado.

Nuts are a great source of protein and good way to increase your calorie intake in a healthy manner. Same with beans. I add beans to my salad for a bit of extra protein.

Don't be afraid to eat more. If you're exercising and want to ADD muscle, you're not going to do it if you're skimping on calories. In order for the human body to add muscle, you need to eat.

Personally, I'm leaning towards the theory that the typical American diet isn't high in carbs. It's too high in sugar. If you're reading the labels of the foods you eat, consider finding replacements that are lower in sugar.

Example, I do enjoy eating yogurt. However, after reading a gazillion labels, I've learned that some brands of yogurt can have as much as the equivalent of 4-6 teaspoons of sugar in one 5 oz container. These days, I eat Icelandic Skyr or lower sugar yogurts. Yogurt is a good way to increase your calorie intake in a healthy way.

Aren't you feeling hungry ? I know after I have a hard workout, I'm absolutely ravenous. Vigorous exercises definitely increases my appetite.

If you're not feeling hungry, perhaps the problem is your menu is too bland. Have you been eating the same foods day after day ? Maybe it's time to change your menu. What sorts of foods have you been eating for breakfast, lunch or dinner ? What's a typical lunch for you ? What about snacks ?

Maybe we could offer a few menu changes that might help perk up your appetite.



SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (275,862)
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7/29/18 7:28 A



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WOW - that's LOTS of UNDEReating!!!

Below is a link that you may find helpful:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=593


Given that you low carb, you will find that by eating more foods higher in fat (think nuts and avocado) you might find it less difficult.

Haven't you been feeling hungry at all? Or are you like some and just not recognize hunger signals?

I would also be inclined to very much cut back on exercise until you manage to get to the point where you are eating enough to sustain it.

Kris

Edited by: SLIMMERKIWI at: 8/27/2018 (21:37)
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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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SPIFFYCAT's Photo SPIFFYCAT Posts: 1,132
7/29/18 4:12 A

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STILL no weight loss but I think I might have learnt why.
It is hard for me to accept but it seems I may not be consuming enough calories, I know shocker!!
Spark people says for my height/weight/gender and to lose 1-2lbs a week I need to consume 1,210 - 1,560 cals a day without exercise, I low carb and I haven't been paying any attention to calories or indeed tracking my foods, because of the plateau I have tracked all but one day last week below are the figures of calories remaining each day

Sunday = 665 - 1,015 remaining
Monday = 689 - 1,039 remaining
Tuesday = 198 - 548 remaining
Wednesday = 17 - 367 remaining
Thursday = 227 - 577 remaining
Friday = didn't track my food
Saturday = 653 - 1,003 remaining

I didn't hit my lower goals even one day last week not even on the one no exercise day and I know for certain that on some of the none tracked days previously I have eaten even less, it wasn't a deliberate thing just that low carb for me means little if any cravings and I rarely feel hungry either, that combinded with regular exercise means I have been frequently under.

I guess I now need to find a way to eat enough nuitritious food to at least hit the lower target.

So my plans for this week is to do that and see if the scales move on my next weigh day.

I need to not moan really because I am maintaining, just 50lbs above my target weight lol

Goals

NEW GOAL: weigh less than my husband 29/01/17 he was 180lbs

lose 1/2 stone.....DONE
lose 1 stone ......DONE
get below 14 stone.DONE .... 05/05/18
get below 200lbs . DONE 29/04/18
lose 10% body weight..... DONE 05/05/2018
lose 2 stone DONE 24/05/2018
be only overweight not obese
get below 13 stone
lose 20% body weight
get below 12 stone
get below 11 stone
fit back into UK size 16
fit back into UK size 14


 current weight: 193.0 
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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (208,364)
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Posts: 27,874
7/25/18 9:41 A



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SPIFFYCAT,

If you enjoy walking, keep doing it. Like you, I do find walking relaxing. But it's not the only exercise I do. I also do strength training workouts and other forms of exercise.

Here's the thing most people who want to lose weight don't realize, in order to maintain our health and our weight, we can never stop exercising. That doesn't
mean we need to exercise for 2-3 hours a day for the rest of our lives. But it does mean we need to find a way to stay active for our entire life and not the amount of time it takes to lose.

The point, find an activity you enjoy. When you enjoy doing something, you look forward to doing that something each and every day. You really can do a lot of different things. cycling, swimming, martial arts, tennis, golf, dance lessons, hiking, bowling counts. It's all good.

And mostly you must be patient. The weight doesn't magically drop off just because you want to lose. your body will lose on its timetable, not yours. So you need trust that you're doing the right thing for the times you don't see the scale move.

There is more to good health than a number that stares at us from between our toes in the morning.


CATE195's Photo CATE195 Posts: 6,984
7/25/18 9:19 A

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I agree with all the advice that has been given. Being on a plateau can be very frustrating. The one thing that helped me was to zero in on non scale victories.
* I took body measurements every 4 weeks and was able to see the numbers go down there.
* I thought about the activities I could now do with less effort and sweat..
* I celebrated the fact that foods that were once impossible for me to pass up were beginning to lose their appeal.

Cathy
Harwichport, MA
Eastern Standard Time

El to the WL Fall 5% Challenge Teddy Bears

Co-Leader New England Patriots Team
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Co-Leader Cape Cod Sparkers Team
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ndividual.asp


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-JAMES-'s Photo -JAMES- Posts: 12,312
7/24/18 5:27 P

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SPIFFYCAT,
thanks for coming back!

One other opinion I have about plateaus is that shaking things up seems to help. Not eat exactly the same calories each day. The body does not burn food and generate calories like a mathematical formula. So even if you eat more one day it doesn't necessarily get all the extra calories.

How is that plateau going?



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
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155
LININPARADISE7's Photo LININPARADISE7 Posts: 1,027
7/24/18 4:58 P

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I feel your pain. I hang around 142-146 and can't seem to get under that. The doctor told me what I'm at now is acceptable for my height and age, but I still want to get lower.
When I switched it up a bit, I lost a few pounds.


Live, Laugh, Love!!


 current weight: 136.0 
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SPIFFYCAT's Photo SPIFFYCAT Posts: 1,132
7/24/18 3:59 P

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Thank you for your kind replies and suggestions guys.
I apologise for the delay in thanking you, I have been reading and rereading your replies and researching as well.

I decided to record every morsel of food and in doing so I realised I have probably been under eating particularly when the exercise is taken into account.
Walking for me is a pleasure and good for my mental health as well as my physical health hence why I walk so far.
Here I think my body has become used to it and is no longer a challenge.
sooooooo I am replacing some days walking with much shorter but more intense walking (uphill or much faster) and adding in some light weight training and floor exercises.
Hopefully that will bust the plateau

Oh and I mustn't forget that I have a third of my weight loss needs taken care of already, it's way to easy to do that



Edited by: SPIFFYCAT at: 7/24/2018 (16:01)
Goals

NEW GOAL: weigh less than my husband 29/01/17 he was 180lbs

lose 1/2 stone.....DONE
lose 1 stone ......DONE
get below 14 stone.DONE .... 05/05/18
get below 200lbs . DONE 29/04/18
lose 10% body weight..... DONE 05/05/2018
lose 2 stone DONE 24/05/2018
be only overweight not obese
get below 13 stone
lose 20% body weight
get below 12 stone
get below 11 stone
fit back into UK size 16
fit back into UK size 14


 current weight: 193.0 
220
200
180
160
140
-JAMES-'s Photo -JAMES- Posts: 12,312
7/23/18 10:29 A

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I agree with ARCHIMEDESII, sometimes the body can loose weight like crazy, and when I look at that from a CICO (Calories in Calories out) point of view it makes no sense. Let say loosing 2 pounds a week for two months straight. From a CICO point of view the math typical doesn't add up.

Then a plateau comes, and like she wrote, it just happens as part of a readjustment.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (208,364)
Fitness Minutes: (313,873)
Posts: 27,874
7/22/18 4:37 P



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SPIFFYCAT,

A plateau doesn't mean you're doing anything wrong. The fact is this, if it took you years to pack on the weight, it could take that long to get it off. Most people when they decide they want to lose weight, all they want to know is what is the fastest way to get it off. Well, there is no fast way. Losing weight is a slow steady process that takes time. a lot of time.

Think of losing weight the same way you would if you were to climb Mt Everest. Does a person climb Everest in a day ? NO ! It takes days to climb to the summit. As you climb, your body has to adapt to the changes in altitude. There are places along the mountain where you need to stop. It's a slow steady process.

Well, think of your plateaus as your body's way of ADAPTING to the new weight. The human body just doesn't lose weight week after week after week. Like a climber, your body has to adapt to the change before it can move on.

What to do ? Some times your body can get stuck in a rut. If you've been doing the same exercise routine week after week or eating the same menu week after week. it's time for a change. the human body thrives on change. Try a different DVD workout. Try a different class at the gym.

And do keep in mind that you do not have to kill yourself in the gym to lose weight. If you are, you're going to end up miserable long term. You should ENJOY your workouts. if you keep doing 2.5 hours every day for weeks, you're going to end up dreading your workouts.

Slow down ! what's the rush ? Cut back on your exercise because you really don't have to do that much in order to stay fit or lose weight. this is not the Biggest Loser. in fact, remember what happens to the contestants who can't keep up with their workouts. they regain the weight.

Your exercise routine should be something you can maintain for your entire life, not just the time it take to lose.

I would suggest changing your workout routine. Cut back to 60 minute workouts. try different routines. If you are doing any strength training, time to add some strength training workouts. If your body stays this weight for a few more weeks, you can still lose inches with a good strength training workout.

How long can plateaus last ? It varies from person to person. Basically, if you're not regaining any weight, that says you are doing something right.

Mostly, you just really need to be patient with your body. If it did take you years to gain the weight, it's not coming off in a few short weeks or months.



-JAMES-'s Photo -JAMES- Posts: 12,312
7/22/18 9:52 A

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I had a low carb diet plan with an evening snack as part of the plan. It was a sort of candy bar and had about 20 grams of carbs.

I ate that snack out of entitlement, because it was part of the plan, not because I was hungry. So my suggestion, don't eat if you aren't hungry. Or delay a meal, and let yourself get a little hungry before eating, and this may mean eating breakfast at 10 am, or supper at 8, not the usual times, but if that is possible consider it.

Letting yourself get a little hungry means your body is working a little harder to get in to fat burning mode (your body fat presumably).

Edited by: -JAMES- at: 7/22/2018 (09:52)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,482
7/22/18 7:54 A

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Do you change your exercise routine regularly? Are you doing any kind of strength training?

Unless you're training for some kind of endurance event, you really don't need that much cardio exercise. My suggestion (if possible) would be to decrease the amount of time you're walking and increase the intensity.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (275,862)
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7/22/18 4:45 A



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Below are some links that you may find helpful:
www.sparkpeople.com/resource/fitness_artic
les.asp?id=516


www.sparkpeople.com/resource/fitness_artic
les.asp?id=522


www.sparkpeople.com/blog/blog.asp?post=cro
ssing_over_those_dreaded_plateaus


I am sure that you will find some very good tips to get your weighloss working again.

BTW - congratulations on the amount of weight you have lost this year. That is fantastic!!!

Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


 current weight: 154.0 
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SPIFFYCAT's Photo SPIFFYCAT Posts: 1,132
7/22/18 2:31 A

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I have lost 32 lbs in weight this year YAY!
but I have now been within 3lbs of that since the end of May, I had expected to plateau at some point but not when I still have so much weight to lose (nearly 50lbs)

I am exercising regularly, walking up to 2.5 hours at a time, I am sticking to my low carb diet .

I'm not giving up but I am getting very frustrated now.

I would really appreciate hearing how others have broken their plateau and moved on down

Goals

NEW GOAL: weigh less than my husband 29/01/17 he was 180lbs

lose 1/2 stone.....DONE
lose 1 stone ......DONE
get below 14 stone.DONE .... 05/05/18
get below 200lbs . DONE 29/04/18
lose 10% body weight..... DONE 05/05/2018
lose 2 stone DONE 24/05/2018
be only overweight not obese
get below 13 stone
lose 20% body weight
get below 12 stone
get below 11 stone
fit back into UK size 16
fit back into UK size 14


 current weight: 193.0 
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