WEIGHT LOSS PLATEAU

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Shujit

Joined: Aug 12
Posts: 4

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Posted: 24 Jul 2013, 03:52
Hi, I have been losing weight steadily in the past few months, I have hit a plateau for the last month. I train 6 days a week and burn between 750 and 1200 calories per session and I have not exceeded my daily calorie intake. Any ideas on breaking through this plateau?Sad
Shujit

Joined: Aug 12
Posts: 4

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Posted: 24 Jul 2013, 05:27
Thanks @sixtimes49, I am training for triathlon's my training schedule for the week is as follows, Mon. run 7km (45min), Tues swim 1.5km(35min), spin (45min), wed swim 1.5km(35min) chest and arms weight training,(15min), thursday run 7km (45min, fri spin (1Hr) swim 2km (50min). saturday or sunday I road cycle 30km at ave speed of 22km/h. According to my calorie counter i'm eating about 600 calories less than I am burning and thats at 2400 calories. I burn about 3000 calories per day. I am 99kg and 1.79m tall.
WeasyS

Joined: May 13
Posts: 21

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Posted: 24 Jul 2013, 05:29
you need to eat some of your excersize calories back! you are eating to few for your busy excersise schedule
"Go big or go home"
Roblaw2b

Joined: Jan 12
Posts: 48

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Posted: 24 Jul 2013, 09:26
Shujit.. like you, I was training for triathlons, I was running up to 13 k three days per week, was swimming 3km three days per week, and was on the bike about 20 k three days per week.. but wasn't losing weight.

I think, in part, the more I trained, the more efficient I became. What used to be an exhausting 1.5 k swim, became a quicker, but easier 3k. So - your calorie burning is probably less than you think as well, because you've probably become more efficient.

Ultimately, I realized that my caloric intake was also increasing - as the more I trained, the more I "rewarded" myself with what I thought was "occasional" cheating. More like regular diet cheats.

The problem is, that level of activity requires a significant level of energy, and unless I was eating higher carb levels in particular, I had difficulty maintaining activity levels desired.. so I reduced my activity (no longer training for tri's), and became MUCH more focussed on diet.

Now - weight dropping. On average a slow but sure pound or so per week. I see short-term plateaus, to be expected, usually for three or four days (depending upon diet usually), but sure enough, if I'm disciplined, I'll see another pound drop, and I keep going.
Itzjstjeff

Joined: Apr 12
Posts: 104

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Posted: 24 Jul 2013, 10:01
The weight plateau solution:

I feel your pain and I have come to you with a simple solution. A calorie budget. You start by taking your weight and multiplying that total by 7. This total will be your total calorie intake for the day. Then you divide that total by 4. This total will equal calories per meal. The extra meal represents your snacks. Using the last total, divide it by 3 for your snacks. Mine looks like this: (the "/" symbol equals divide)

208lbs X 7 = 1456 cals per day
1456 / 4 = 346 Cals per meal
346 / 3 = 121 cals per snack (3 snacks a day)

OR

208 x 7 = 1456 cals / 4 = 346 cals / 3=121 cals

Folks it's simple and it works. As you lose weight your total calories needs decrease. In fact your calorie intake becomes a moving target. Every pound I lose, I jump to recalculate my budget and I write it on my bathroom mirror with a dry erase marker. From that point on I make the adjustments and my weight continues to drop consistently. I lose 1 to 1.5 lbs every 3-4 days or an average of 10 lbs every month.

At times I still plateau every now and then but with a little investigating I can isolate it to too much salt or eating more than I am tracking. I make the correction and I'm off to the races again.

The problem I'm seeing in the forums is people set a total calorie intake (say 1800) and stick to it, they reach that equalization point (plateau) and all weight loss stops, sometimes for months at a time.

Finally, don't pay much attention to the ups and downs on the scale. Only document the least amount your scale shows you on any given day and enter that number in your "fat secret weigh in" and use that number to recalculate. Your weight will begin to move again and it will move consistently.

I sincerely hope this will help all to understand how we get stuck and why losing weight gets so frustrating.

P.S. I don't exercise ever, quite the opposite, I don't starve to death and still, I am able to lose 10 lbs a month. Go Figure...It works!



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
Shujit

Joined: Aug 12
Posts: 4

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Posted: 25 Jul 2013, 09:02
Thanks guys, will take all this into consideration, and report back in a while. Cheers
Shujit

Joined: Aug 12
Posts: 4

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Posted: 07 Aug 2013, 08:37
Hi Guys, Thanks for the advice the weight seems to be coming off again, I think I was just eating too little. I have lost 3kg in the interim.



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