Lost 62 pounds so far (since January 2012) but i am on a "plateau"...

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Daallinii

Joined: Aug 12
Posts: 4

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Posted: 26 Oct 2012, 13:50
I am not on a diet, but i changed drastically my way of eating : no more jumping a meal, no food after 8 o'clock at night, lots & lots of veggies and fruits, low cholesterol and high protein meat (turkey, bison, fish and eggs), and once a week a little splurge to keep to moral. I started exercising in a gym 2 times a week (badminton and power walk) and i do 5km. on my recumbent bike outside, 2 times a week as well. But for the past month i am at the same number... and i see the winter coming (bye bye bike) and i am afraid to go back up. Any suggestions aside a diet (my brain can NOT deal with that concept, i prefer changing my bad habits!)? Did it happened to you? How were you able to kick out your plateau? Thanks for your feed-back!
NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 26 Oct 2012, 15:09
Measure out your foods to make sure you are only consuming what you are tracking. Make sure to count those little bites and tastes. They add up. Make sure you are adequately hydrated. Change up your exercise routine - try adding weights which will help tone you up and you will look and feel better.

I'm down 82 lbs. since Feb 2011. I got stuck over the summer due to a job change which decreased the amount of activity I got during the workday. I did not make any changes at the time because of the new job stress and since I was working 10 hour days. I did change up my exercise routine some at the time. I was stuck for 4-6 weeks; fluctuating 2-3 lbs. I recently changed my exercise again - to include more weight training (from 2 times/week to 4x/week -- 20-30 minutes each day) and reduced the cardio some. I still do cardio 20-60 minutes/day. I do the cardio in the am before work and the weights in the evening after work. I am losing weight again, but at a slow pace, however, I feel like I have slimmed more. I haven't taken measurements in the past month, but the clothes I had before said "plateau" are loose. I usually take my measurements around the 1st of the month. Most months I see a drop even if the scale doesn't move.

I just chalk it up to learning how to maintain. This will help when I reach my goal in 10-15 lbs. I am learning that I will still need to keep up the exercise and increase my activity throughout the day. I do not want to become lazy again!!
Snow833

Joined: Jul 12
Posts: 156

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Posted: 26 Oct 2012, 16:18
You can get out of a plateu if you start increassing you exercise regulary. As soon as I get used to my work out I add more mins to it or I add some other exercise that I haven't been doing yet to my regime. Congrats on your weight loss Smile
Daallinii

Joined: Aug 12
Posts: 4

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Posted: 26 Oct 2012, 16:46
Thanks to you both! There is pearls of wisdom in your posts ladies. Gonna add some power walk at home and even i never thought of working with weights but i will try it! Would little one 5 to 8 pounds i guess would be enough to start? Thanks Snow for your congrats... i am 58 years old and i never felt more toned and healthy in my life after that life changing decision. Yay to health! Very Happy

NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 26 Oct 2012, 18:53
I've been using "Slim in 6" which is an old school workout program using weights. I use 3-8 lb. weights and do a lot of reps. The DVD's are from the early 2000s and have helped me tone up. I know many people say you need to do higher weights w/ less repetitions, but I've had success with the lower weights. I have done heavier weights, but right now I'm working out at home without a spotter, so I'm going with the lower weights and higher repetitions. I've also used Kathy Smith DVD's and Jillian Michaels.
SlimmerMe4Li...

Joined: Sep 12
Posts: 7

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Posted: 26 Oct 2012, 22:30
Daallinii, This might sound like terrible advice but...Eat a big bowl of ice cream! Not joking. I sometimes get to a plateau. This works every time! I will temporarily gain about 2 pounds from the ice cream but then back to my healthy eating right after causes me to start dropping again. Quickly I lose the 2 pounds and more in only a few day's time. I've lost 47 pounds since March 1st. I eat healthy meals everyday and watch my calories. My method of eating right sounds much like yours. I also eat my largest meal at lunchtime keeping it light in the evening. I do not work out however, but my Nursing job keeps me on my feet for 8 hours a day. (yep that's my excuse, lol). But hey, it's working for me. Good luck to you.
tlegerski

Joined: Mar 12
Posts: 55

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Posted: 26 Oct 2012, 22:56
Hey Slimmer, I do the same thing to break a stall. I think it jolts your body and gets it working again. Im glad I'm not the only one that uses this Smile
Caroline271

Joined: May 12
Posts: 14

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Posted: 27 Oct 2012, 01:46
I notice this too. I eat healthily and work out but the day after I eat anything with cream such as trifle and ice cream, my weight begins to drop again.
Daallinii

Joined: Aug 12
Posts: 4

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Posted: 27 Oct 2012, 03:42
now... that is interresting... actually... it is VERY interresting!! Laughing I will give it a try before starting the weights (thanks NCNOLE for the precisions and references!) I'll let you know if this worked for me. Wink
Diablo360x

Joined: Jul 11
Posts: 817

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Posted: 27 Oct 2012, 22:28
The only thing that will help is your sanity. There are no foods proven to boost your metabolism.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 30 Oct 2012, 05:13
Check out my bio Page. There's a link to my blog posting on how I - and many others by now - easily jumped the plateau. Don't worry, it's not spam, just sound advice.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
justinhoward

Joined: Oct 12
Posts: 1

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Posted: 30 Oct 2012, 07:07
Drop the carb intake to below about 20 a day for a week.... Big part of the plateau could be due to insulin getting in the way of letting your body use its fat reserves

Replace the calories removed with macadamia nuts, healthy oils like olive and flaxseed and add in some eggs as a suggestion.

J
lornaw

Joined: Jun 12
Posts: 44

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Posted: 30 Oct 2012, 11:14
First of all, yay for you for taking such a sensible and self-loving approach to lifestyle change! Smile Diets always fail us, but sensible lifestyle change cannot.

You may have reached a weight your body is very comfortable with (our bodies have different ideas than our egos). Last time I lost, I lost to 175 (22% body fat) and that was it. After a year, it's not a plateau any more, it's the end of weight loss, and 90 minutes of exercise (heavy weights and cardio) a day didn't shake it. What I should have done then (isn't hindsight clear?) is just accept it with grace and keep up the habits needed to stay there. Not everybody is made the same, and not everyone can be a size 6. If you're eating healthily and exercising moderately/appropriately for your age, you're doing all you can, and whatever size results, results.

One thing I've heard can help with a plateau--but I have no personal experience with it--is calorie cycling. Let's say 1750 calories is a healthy level for you, on average. One day, eat 1550, the next, 2000, the next, back to 1750. Another thing I've heard helps is eating your current TDEE (look for a calculator online and plug in the numbers) for 4 weeks. You may rebound a couple pounds, but you're supposed to get a metabolic boost from doing so and then loss will increase after that.

I actually don't weight any more at all. I use clothes to judge size loss, and I'm a much happier person for making that change. HTH
ReclaimingMy...

Joined: Oct 12
Posts: 3

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Posted: 30 Oct 2012, 12:54
Honestly, simply switching your routine will make all of the difference in the world. Your body is just used to what you do now. You will have to incorporate a little bit more strenuous movement and you will see it start up again. Good luck!
sociologywom...

Joined: Oct 12
Posts: 3

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Posted: 30 Oct 2012, 13:09
Alot of good feedback and answers and honestly it all depends on your body. You might have to be your own guinea pig for a while, test drive a few of the approaches for a while. You have to remember though our bodies and DNA haven't changed in over 10,000 years..so our bodies were used to hunter/gatherer ways and a lot of exercise with a lot of roots, fruits berries, and some lean proteins, etc. Sometimes it helps to tighten up the foods you eat : ie: carbs, sugars etc.. remember cave man didn't have bagels around!

Also weight training is key for all ages. I worked at a gym for a while, and there were a lot of mature adults during the morning because weight lifting helps to build bone density...Muscle also burns more fat naturally. PS: woman it's near impossible to "bulk" up. I weight train and I'm still not going to get huge Smile so adding weights or increasing weight training reps might help.

One poster commented changing your routine!! YES..Every 6 weeks you should be changing up yoru workout because your body does get used to the training and becomes more efficient at those exercises/exercition thus requiring less energy (or calories) to perform those motions. The body is a very unique and impressive machine!!! It learned to adapt as a protective measures to ensure our survival..so keeping it on 'its toes" per se will certainly help! Smile

I think everyone offered really good advice. Find what will work for you and see what happens. As Lornaw points out though...our bodies naturally have a "set point"...meaning a weight that the body is happiest at...and its not the same for everyone. Some people who reduce calories to the extreme to stay "skinny" find it impossible to maintain this because the body is fighting that behavior (which is why most people gain rapidly when they stop doing that).

Good Luck.
<a href="http://www.fatsecret.com/member/sociologywoman32"><img src="http://www.fatsecret.com/ticker/sociologywoman32.gif"></img></a>
Daallinii

Joined: Aug 12
Posts: 4

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Posted: 03 Nov 2012, 08:53
wow! thanks guys for all those advises and feedback! Following some of these got the job done! I am down 3 pounds this week! So good to see new LOWER numbers on that scary scale hehe
Pilsburry

Joined: Nov 12
Posts: 24

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Posted: 04 Nov 2012, 22:00
Wow, that a ton of good advice. LORNAWs post really hit me. My goal is to reach 180, but I think that will be too small(for me), so if I do hit a plateau..... I think that I may consider staying there. Great posts, good reading. Thx everyone.
Start diet Aug 15/12 264 lbs.
Started FS Nov 3/12 at 213 lbs.
Dec 16/12 190 lbs.
Diablo360x

Joined: Jul 11
Posts: 817

      quote  
Posted: 04 Nov 2012, 22:49
Disregard the talk of insulin. Myths die hard.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.



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