breaking through the plateau

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jennyjarz

Joined: Apr 10
Posts: 92

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Posted: 28 Apr 2010, 09:31
So, i have clearly hit a plateau.. and i realize that it happens to almost everyone but it really does suck.

So those of you who have over come a plateau, please tell me your tricks.

i have switched up my cardio session, i used to do just 30 min a day on the elliptical on level 2, but now im doing interval training on 2 and 5, hoping this will help get over the plateau

is there something i should be doing food wise? on my days "off" im on a 1200cal and on my "on" days i try to get in at least 1400cal.

I mean, if i keep doing what i have been doing will the weight eventually start coming off again? :/
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 28 Apr 2010, 09:36
Change. That's the big lesson I learned. When it stops working, you need to change what you're doing. Ramping up your workout is the best cure. Are you doing strength training? Strength training is very important! I'm about to post a thread about women and strength training, so look out for that Smile

You can't really lower your calories to less than 1200, but you could try changing WHAT you eat. How are you doing with spacing food out throughout the day? Are you getting protein in your breakfast? Things like that are worth considering.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
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katballew

Joined: Dec 09
Posts: 308

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Posted: 28 Apr 2010, 09:45
I have a suggestion that may sound strange and counter-intuitive but it has worked for me. Try adding a Higher calorie day to your week, aim for a whopping 2,000-2,500 calories on one day. This sounds like a lot, but is still less than you'll burn in a day. The extra calories can serve as a wake up call to your metabolism. All of the sudden it's like "Wow.. all this extra to burn! I better fire up the engines!!" It's a way of assuring your metabolism that you are not starving and it can keep running top speed! I know it sounds scary, but try it just one week and see if the scale moves downward that week. Worse case is that you are still the same, on the plateau, but nothing ventured, nothing gained! This has actually worked for me in the past.
http://www.fitinfaith.wordpress.com

Milestones:
Lose 10% (24.5):
Get under 200 lbs:
Get to 185 lbs:
Get to 170 lbs:
Get to 155 lbs:
Get to GOAL WEIGHT 150 lbs:

"Don't dig your grave with your own knife and fork." ~English Proverb

We have more ability than will power, and it is often an excuse to ourselves that we imagine that things are impossible. ~François de la Rochefoucauld

“Our whole story, from the beginning to the end, is about food—from the apple in the garden to the banquet table.” ~Carol Showalter
jennyjarz

Joined: Apr 10
Posts: 92

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Posted: 28 Apr 2010, 09:50
im mostly a vegetarian. i started eating chicken because i know i need the protein.
I also drink two servings of whey a day so im getting around 100g of protein a day, and i feel like thats pretty good considering i really dislike meat.

I feel like i have been eating pretty healthy, i used to eat a lot of lean cuisines but have been trying very hard to eat more natural.

I dont have a membership to a gym right now, so my strength training consits of a little weight bench that i can only do arms on. ive been doing a lot of toning exercises.

im just a total slave for the elliptical machine though, i did notice that it was getting very easy for me so thats when i changed to doing interval training and i can barely breath after it so im hoping that will jump start my weight loss again. or should i switch machines? i also have a treadmill and a seated bicycle.
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 28 Apr 2010, 09:55
I would switch to the treadmill for a bit. I too love the elliptical, but at some point I just got used to it and it stopped being effective. Switching to jogging not only broke my plateau, it took 4 inches off my hips in 2 months. Now I've gone back to the elliptical, on a higher level of resistance, and it's working for me again.

Do you run? If not, check out the

Couch to 5K Program


In the 9 weeks I did the program, I lost 20 pounds and like I said, 4 inches off my hips!

By the way, I am also a vegetarian and I do manage to get 100 grams of protein a day without eating meat Smile Usually. It is a challenge, for sure!
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
jennyjarz

Joined: Apr 10
Posts: 92

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Posted: 28 Apr 2010, 10:10
katballew - that does sound pretty scary. When i wasn't watching my calories before im sure everyday i was in the 2,000-3,000 range.
Now, after losing 20 pounds by calorie counting i really feel like my lifestlye has changed i dont even know what i would eat to make it up to that many calories... a lot of chocolate? i could probably do that.
the reason why i dont allow myself cheat days is because im a recovering bulimic, ive mentioned it before that i just cant go crazy i would feel so so so guilty, and i really dont want to re-live my past. I am commited to losing the weight in a healthy manner. I probably sound a little obsessed not allowing myself a cheat day, but just the other day i went to famous daves and ate a cornbread muffin and after looking up the nutritional information i almost had a heart attack. 600 calories. so that was enough of a cheat for me for a month.
But me going crazy over calories is a whole different topic Very Happy
jennyjarz

Joined: Apr 10
Posts: 92

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Posted: 28 Apr 2010, 10:18
k8yk, i HATE running but i want to love it. Its very hard for me. i cant run a mile thats for sure!
So i will start that program today.
Was that the only cardio you did for 9 weeks? no elliptical for 9 weeks? :/ sounds very hard already. hehe
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 28 Apr 2010, 10:18
Jenny, I too am freaked out by the idea of a binge day. Though many people recommend it, I have changed my lifestyle to the point that I no longer feel it is desirable to overeat. Even on Thanksgiving! It makes me feel disgusting and awful. I like to feel good and energetic Smile
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 28 Apr 2010, 10:20
Jenny, I had never run a mile before in my life! Now I run 3 miles regularly and the other day I ran 5 because I lost track of time and I was in a pissed off mood Smile

I did 3 runs a week + 1-2 days of elliptical (I love it too, just can't get enough) + strength training. Make sure you give yourself at least 1 day between runs. That's the day I would either rest or do elliptical.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
jennyjarz

Joined: Apr 10
Posts: 92

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Posted: 28 Apr 2010, 10:34
ok good, then thats what i'll do. and hopefully it will break this plateau of mine.
i would really love to be able to run 3 miles in 9 weeks without stopping.

and im glad im not the only one that doesnt like having a cheat days. Smile

jenju

Joined: Jan 10
Posts: 148

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Posted: 28 Apr 2010, 10:48
WebMd recommends doing 4 minutes of intense cardio (as much as you can stand) followed immediately by 2 minutes of weight training. Do 5 sets. Try doing this for a few days and you will definitely break through!
It's MY time!
AliPenland

Joined: Apr 10
Posts: 99

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Posted: 28 Apr 2010, 11:13
Here's an old wives tale I've heard multiple times. Adding some sort of citrus to your breakfast is supposed to help move someone off a plateau. I don't know if it's true or not but it might be worth a shot.
Starting Weight: Nov 11, 2009 338.8
Goal Weight: 195

I can do this!
rjenkins27

Joined: Jan 10
Posts: 830

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Posted: 28 Apr 2010, 11:34
My daughter is a personal trainer. Her advice to me (when I hit a plateau, not if) was to switch exercises, dramatically increase water intake and fiber intake. Not sure it works, but she is very fit.

At 160.5 lbs, 1200 calories a day sounds low to me if you are active. I vote for the one day a week splurge or increase total calories per day to 1400 regardless of whether it's a workout day or not.

Keep in mind I'm not a doctor, nor do I play one on TV. In fact, I haven't played doctor since elementary school.
I work for the Department of Redundancy Department
katballew

Joined: Dec 09
Posts: 308

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Posted: 28 Apr 2010, 11:51
Hey Jenny,
I totally understand where you're coming from, fearing the additional calories. I'm a food addict,so I know one day of unrestrained eating, especially sweets/carbs, could set me on a downward spiral that might last months! So, I get why you'd be reluctant to try a higher calorie day. If it doesn't sound good for you, then definately try all the other suggestions first, because they are all good too. I just want to clarify though that I wasn't suggesting you go on an all out binge and eat a ton of sugar or salt laden unhealthy foods. What I was suggesting was just eating more of the healthy foods you like to end up with more calories at end of day... and only for one day. For instance, an extra 1/2 serving of cereal for breakfast and maybe add 2T. peanut butter with your banana. An extra Tbsp of butter or oil with lunch and an extra piece of fruit in the afternoon. Just a nice bump in the calories, without sacrificing healthy choices. You might find that just having that corn muffin gets the scale going again this week. Everyone is different though, so just don't give up! : ) I'm sure if you stay steadfast in your efforts and switch things up as many here have suggested, you'll be dropping pounds again soon. God Bless!
http://www.fitinfaith.wordpress.com

Milestones:
Lose 10% (24.5):
Get under 200 lbs:
Get to 185 lbs:
Get to 170 lbs:
Get to 155 lbs:
Get to GOAL WEIGHT 150 lbs:

"Don't dig your grave with your own knife and fork." ~English Proverb

We have more ability than will power, and it is often an excuse to ourselves that we imagine that things are impossible. ~François de la Rochefoucauld

“Our whole story, from the beginning to the end, is about food—from the apple in the garden to the banquet table.” ~Carol Showalter
jennyjarz

Joined: Apr 10
Posts: 92

      quote  
Posted: 28 Apr 2010, 12:22
rjenkins27 - my water intake has been pretty bad these past few days... so i will try to drink more.
katballew - thanks for your advice, i suppose if i go over my rdi for one day i shouldn't be so hard on myself.
matt55- i've actually been on my "diet" for nearly 2 months
JCVela

Joined: Feb 10
Posts: 14

      quote  
Posted: 28 Apr 2010, 12:25
The Couch-to-5K Running Plan sounds interesting, and it might actually work.
I'm also an elliptical addict and although I'm not on a plateau I'm moving rather slowly. I will try the plan for a change.
I totally agree with katballew, once a week it's nice to up the calories in a healthy way, I noticed that since I've done that, eventhough my weight moves slowly, my measures are changing and I feel much more energetic...try it one week, see what happens.
I won't give up 'till there's no more to give!



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