Plateau!!!!

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Virgo79

Joined: Jan 09
Posts: 3

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Posted: 27 Feb 2009, 19:31
I haven't lost any weight the last two weeks and I have been really good with my diet and exercising every day. This is my worst nightmare come true. I am finally able to stick to a diet and am not losing weight. I am thinking of going back to Phase 1. Any advice???
WinterGoddes...

Joined: Feb 09
Posts: 10

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Posted: 27 Feb 2009, 20:45
Are you checking your measurements? You might have lost in girth but not in weight. When you exercise, do you only do cardio, or anaerobic stuff as well? You might be gaining muscle. A pound of muscle takes up a fourth of an area that a pound of fat does. I suggest checking your measurements Smile

Other than that, if you're eating good and exercising, just give your body time to adjust. Sometime it needs a break, but that's not a reason for you to take a break from eating healthy and doing what's good for you.
tofuturkey11...

Joined: Feb 09
Posts: 17

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Posted: 01 Mar 2009, 19:16
In the Fat Smash Diet book, chapter 6 talks about plateaus. It says to increase exercise by 20% for 9 days and decrease the calorie consumption by eating smaller portions. Or to back on an earlier phase like I, II or a combination of both and stay on it for 7 days. Also to change your exercise program - do a different exercise. He says that the point is to "shake your body out of its comfort zone ... for 7-9 days."
Don't get discouraged, it happens to everyone - just gotta power through it!
Divided By...

Joined: Aug 08
Posts: 817

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Posted: 02 Mar 2009, 08:30
Do you know if you're eating enough calories? I'm not really familiar with FS, but in general if you're not eating enough you can completely stall your weight loss... especially if you don't have a lot to lose.

"You are now watchin' the throne. Don't let me into my zone. Don't let me into my zone.
I'm definitely in my zone."
Virgo79

Joined: Jan 09
Posts: 3

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Posted: 03 Mar 2009, 21:11
I sometimes wonder if I am eating enought calories. Its hard to think about eating more, now that I finally have the self control to eat less. I hadnt checked my measurements until you mentioned it Winter. Now I have them down and hope to at least see improvement there. I am going to try increasing the exercise and see what happens. I just want to see that scale move again!!! Thanks for the tips!
jcbag97

Joined: Jan 09
Posts: 414

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Posted: 04 Mar 2009, 15:32
I am at the 8 week mark for this years diet. Last year, 8 weeks lost 17.2 in 8 weeks. Then for the next 7 weeks only 4.7. I got frustrated, stopped watching what I was eating and HERE I AM AGAIN!!! I gained almost everything back I had lost last year from June to January. I began again this January 5th. I am at week 8, lost 16.6 pounds now I am scared....I can not let myself fall back in the trap of not seeing scales moving and givingup. I did measure myself Sunday, so I plan to measure again in a couple of weeks. Even though the scales could stall, if I can see inches move, I think I can get through. I have a mental block of not getting under 170. For the past two year of dieting, get to the 170s and never under that mark. 2 years ago, it was for a good reason, pregnant with our second child. But last year was just sheer frustration. I am hoping through this site to keep my motivation going. I really want to be in shape by my birthday mid September!!!! I can do it, just have to stay focused and not let "stress eating" win this time.
"Determination isn't measured by what you do when you feel like it. It is measured by what you do when you don't feel like it."

jcbag97

Joined: Jan 09
Posts: 414

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Posted: 04 Mar 2009, 15:58
http://www.diet-blog.com/archives/2006/02/27/5_ways_to_break_a_weight_loss_plateau.php

5 Ways to Break a Weight Loss Plateau
If you've ever tried to lose fat for any sustained period of time - you may have hit a plateau. You have changed nothing, but suddenly the fat no longer disappears. The human body is incredibly adaptive, and will do its level best to maintain equilibrium (homeostasis).

The plateauing effect has to be the biggest motivation-killer there is. Unfortunately many popular diet books are strangely quiet on the issue -- I guess the concept doesn't sell well.

The best single word of advice is to make a change. Don't make the mistake of doing the same thing over and over expecting a different result (Ben Franklin's definition of insanity).

What changes can you make?

1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.

2. Strength Training
If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT).

4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.

5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.

I know all that - What else is there?
Some of us seem to have more adaptive bodies than others. I remember when I was eating a fairly rigid diet, having three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), screw them up and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right". So what was the answer?

Chill out and back off... I was becoming obsessional. I started eating more, and gradually reduced my cardio levels. I gave my body and mind a break. In the process I have learnt to eat more intuitively. Every person is unique, and we must learn how our individual body responds - and how to work with that.

UPDATE: You can estimate daily calories here, or see other tips and tools here.

"Determination isn't measured by what you do when you feel like it. It is measured by what you do when you don't feel like it."

ebivr

Joined: Jun 08
Posts: 442

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Posted: 09 May 2009, 11:36
I noticed increasing my exercise & calories at the same time broke my plateau. For eg: When I started the Couch to 5k plan (which I try to do for around 30 mins aday) & upped my calories to 1800 (previously 1600) I started to lose alot of weight again.

I think if you plateau try exercising AND eating those extra calories burned.


"Do what thou wilt shall be the the Law, Love is the whole of the law, Love before will, The meaning of life is to Love"
"Never apologise for who you are"
"Leave as little negative impact on the world as possible"
"Last night fear knocked on my door, faith answered and no one was there"
Even if it's slow it's going to Go!

Starting weight: 318 lbs!! 2nd of June 2008 (Calorie Counting!).

June 08 Month 1: 298 lb (20 lb. lost). July 08 Month 2: 291 lb (7 lb. lost). August 08 Month 3: 279 lb (12 lb. lost). September 08 Month 4: 268 lb (11 lb. lost). October 08 Month 5: 257 lb (11 lb. lost). November 08 Month 6: 248 lb (9 lb. lost). December 08 Month 7: 235 lb (13 lb. lost).

January 2009 Month 8: 229 lb (6 lb. lost). February 09 Month 9: 223 lb (6 lb. lost). March 09 Month 10: 211 lb (12 lb. lost). April 09 Month 11: 208 lb (3 lb. lost). May 09 Month 12: 210 lb (+2 lb. gained). June 09 Month 13: 188 lb (22 lb. lost). July 09 Month 14: 181 lb (7 lb. lost). August 09 Month 15: 179 lb (2 lb. lost).

DO OVER!!
Starting weight: 295.6 lb!! 11th of August 2014 (Atkins!).

September 2014. Month 1: 287.8 lb (7.8 lb. lost).



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