Tips for a pleateau?

AndreaCata

The scale won't move!! It's said 177 for weeks now!!!

Been working out/eating well since April-ish and lost 15 lbs. since then. I work out 6 days a week (a mix of lots of things: run, spin, yoga, lifting, swim) and I use MFP (according to them I'm supposed to eat 1830 cals a day...which sounds like a lot...I usually clock in 1700-1800 but I don't account for my workouts in my calorie budget)

I wanted to do things right this time...not be on a "diet" but just take care of my body, eat well, workout, etc. do something that I can actually stick with...a real lifestyle change. But I am frustrated!! Should I just ignore the scale and trust that eventually the scale will move?

entropicbeauty

First of all, you NEED to be eating back at least some of your exercise calories. MFP will tell you your "net calorie" goal for the day and your "net calories" needs to not drop below 1200.

Example: If you are allowed 1,800 calories for the day, and then you burn 1,000 thru exercise, then you'd need to eat at least 400 additional calories that day to get to net 1,200 (though you should try to get closer to what MFP is telling you).

As for the plateau, try mixing up your diet a bit and/or try different exercise. A plateau just means your body has gotten comfortable at doing what it's doing. If you throw something new into the mix it will help keep your body guessing and working harder.

maribeth721

It sounds like you are not eating back your calories from exercise. Start doing this. Your body may be in starvation mode so it is actually working harder to store fat and not burn anything. Once you start eating a little more I think you will notice a difference.

Next suggestion is change up your work outs. Try something new. Go to a new class, try out a new DVD. Your body needs a change.

firsttimersluck

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_tips-for-a-pleateau?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:77643f19-5401-4c24-b596-e4733780d782Post:976bc89a-6787-4a6e-bed4-4a79bd804549">Re: Tips for a pleateau?</a>:
[QUOTE]Hm...usually I suggest switching up your work-out routine or calorie tracking, but you're already doing a lot of that.  
Posted by kwitherington[/QUOTE]

<div>
</div><div>She may be doing a lot, but muscle memory is a REAL thing that causes fitness and weight loss plateaues. </div><div>
</div><div>OP if you have been doing the same routines, same schedule, same pounds in weight lifting, etc, it's time to mix things up. At LEAST swap the days you do stuff, if nothing else. </div><div>
</div><div>As far as diet goes, if you really have been as good as you claim with your eating (I hope at least you're a clean eater) than sometimes what helps is switching up the specific FOODS you're eating. ie, if you always have a particular yogurt for breakfast, swap to the a whoel grain cereal for a while, or a coupel hard boiled eggs, etc.. </div><div>Sometimes just mixing up what you're eating and really help. </div><div>
</div><div>Finally, if you really aren't seeing a different, load up on protein. You weight about 170-180 so you should be eating about 90grams of protein a day. More if you're lifting. It may seem like a lot, but your bod needs it to be able to build muscle. and building muscle helps burn fat. </div>

AndreaCata

Firsttimer...you are vegan right? I am pretty much plant-based too and I don't pay too much attention to my protein intake...any tips for upping that on a plant-based diet??

firsttimersluck

It's certainly been a new experience to keep the protein intake up as a vegan, as I QUICKLY discovered! 

Nuts and beans are basically my whole diet.. lol I steer clear of tofu as best I can because.. Honestly the soy stuff is crap unless it's fermented (IMO of course). 

But here are some stats to maybe help adjust your diet a little to up the protein intake

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 8 grams
• Flax seeds – ¼ cup – 8 grams

Also, things like corn, asperagus, broccoli, brussel sprouts, etc have 3 grams of protein per serving.. I know it's not a ton, but it can add up. Little adjustments like eating kale over spinach and corn instead of green beans, can help add a couple grams here and there.. 

If you're still struggling (I know I am) 

http://www.veganessentials.com/

That website has plant-based, vegan protein powder comparable to the whey protein that everyone else eats. 

AndreaCata

Thank you!!