Weight loss plateau! Help please :(

maribeth721

So I have lost 19 lbs and about 2 sizes since I began my get fit journey. I use myfitness pal and keep myself at 1200 calories a day, more on days I work out. I do cardio 3-4 days a week , which consists of spin class 2 days a week and a mix of elliptical and treadmill on other days. I tried zumba and I hated it. My gym doesn't offer any other morning classes, which is the only time I can get there. I began lifting weights 2 weeks ago at least 3 days a week to try and help me get over my plateau. I lost a little bit last week so I was hoping I would start seeing progress again, but I am the same measurements and weight this week. I am trying to lose at least one more size. Am I just being too impatient? I don't know what I'm doing wrong Please help. Thank you.

heyjude23

Hi Maribeth!

I know what that feels like, I went through a plateau for basically the whole month of January and it sucked.  My advice is to firstly, try and be patient.  I know we've talked before about your lifting, and since you just started you might want to give it some time before you start seeing the effects.  

Also, I know you are tracking calories, but are you also tracking the types of calories?  Maybe try changing up your diet for the next week or two and see if that makes a difference.  

And the other problem I could see you possibly having is perhaps gaining muscle, so the scale wouldn't really reflect your progress there.  

I really hope this helps, keep working hard and you will get throught this!

DoyleNYCfitness

Hey Maribeth,  

First off, great job on the weight you already lost,  19 lbs is no joke!

You said you began resistance training 2 weeks ago.  That is great,  but you wont see results from that for over a month.  Heres the physiology behind it:

When you eat low cal diet,  you need to increase lean mass (muscle) to keep your metabolism from slowing down.  Resistance training comes into play here.

BUT...You dont actaully start to increase muscle mass unitl at LEAST a month into weight training.   The first adaptations to reisitance training is all neuromuscular,  basically the nervous system just recuits more muscle fibers than you were using before.  So technically you will get stronger in that first month,  but it is only because you are tapping into a higher number of muscle fibers than you did before.  

After about a month,  you start to see physical changes in the muscle itself, and this is where you see an increase in lean muscle mass.  It is here you will start affecting the metabolism.

That being said,  replace one of those 3 days of resistance training with another cardio day,  you want to be hitting at least 4+ hours of cardio each week. Are you?  Full body resistance on 2 days,  and these can be on the same day.

If you are doing all that,  bring up the intensity of the exercise, push yourself that little bit further.

Hope this helps. let me know if you have any more questions,  and good luck! 

maribeth721

Thanks for the advice!

Jude - Didn't you just want to rip your hair out from frustration? B/c I feel like I'm going to lol.

One thing I do notice that I go over is on sugar. But if I have fruit and coffee at all, which I do daily, I'm over my sugar limit for the day. Even a small 50 calorie fruit cup of peaches or oranges puts me way over my sugar limit. According to MFP I'm allotted 24 grams of sugar a day according to MFP. I wish i could just drink black coffee but ick I can't do it. Should I try and cut out the fruit? Are there better ways to sweeten my coffee? I always try and stick with complex carbs. I don't eat red meat so my protein is turkey breast, chicken breast, fish, or beans. I'm not sure where else to make a change in my diet?

When I do 4 days a week of cardio I end up working out 7 days a week. I try and do 4 days, but I would say more often then not I'm at 3 days (an hour each session), unless circuit training counts as cardio, then I'm at 4 days a week (4 hours).

shaunaceyh

I have felt the same way lately... I was started to get frustrated with not seeing results... but I kept at it and all of the sudden I can really notice changes. Mind you, I only do circuit training (not a lot where I just do cardio) so I think it has taken a while for my body to start burning more fat. I started Jan 4 and am really beginning to see changes from all the circuit training!!! Here's the thing, I haven't lost a ton of weight, make sure you're measuring yourself. I started to get frustrated with the scale but when I did my measurements I realized that while I wasn't losing weight, I was definatley losing inches (and fast).
Congrats on the 19lbs!!

heyjude23

Yes, it was very, very frustrating.  I felt like I was just letting myself down week after week. But seriously, celebrate what you've done so far! 19 pounds is so amazing!

Doyle has some awesome workout tips that you should consider.  What worked for me was upping the intensity of some of my workouts.  I had fallen into pattern with my exercising.  I also took a hard look at the calories I was consuming on workout days.  I was using exercise to earn calories, and then using those calories for things like pizza or burgers.  So while I was hitting my calorie goals, the things I was filling my body with were not right. 

I hope someone can chime in about the sugar problem you're having. I use Splenda to sweeten my coffee, and I know some people here aren't a fan of splenda, so if anyone has experience with other natural sweeteners that would be good.  Also, maybe ditch the canned/cupped fruit for raw fruit.  I wish I could be more help here. 

entropicbeauty

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_weight-loss-plateau-help-please?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:951ac962-aa22-46d8-8f7c-fcc87d1cb26fPost:a4cc95e1-7503-45d4-90a7-aa497670723a">Re: Weight loss plateau! Help please :(</a>:
[QUOTE] I hope someone can chime in about the sugar problem you're having. I use Splenda to sweeten my coffee, and I know some people here aren't a fan of splenda, so if anyone has experience with other natural sweeteners that would be good.  Also, maybe ditch the canned/cupped fruit for raw fruit.  I wish I could be more help here. 
Posted by heyjude23[/QUOTE]<div>
</div><div>Try stevia - you only have to use a couple of drops to get that sweetness and it comes in a variety of flavors, so you don't necessarily need a flavored coffee creamer, you could use french vanilla stevia instead etc.

</div>

DoyleNYCfitness

Exactly,  I was recently working with a bride, and she lost over 5 lbs in one month,  but when we actually looked at the change in body fat %  she had actaully put on 2 lbs of muscle and lost 7 lbs of fat.  That was pretty sick.   So the scale does not tell all.  Getting BF % is really important,  as it will tell the whole story.  You will also notice the difference when putting on clothes.  So keep it up and get weight AND BF  when checking up.  

Greg

DoyleNYCfitness

As for the Sugar problem for Maribeth.  

Its not a huge problem,  if you wanted to,  half of your calories could come from sugar, and if you maintain a certain calorie limit,  you would still lose weight, BUT  I would NOT reccomend that.  Ever.  You have around 1200 claories to play around with,  its like your budget for the day,  you need to make sure your "spending"  that budget on items that you need,  like vitamins and essential nutrients.  

Its like being on a fixed income and spending half your paycheck on a $500 pair of shoes,  and then being short on cash to pay the rent.  You need to get the necessities FIRST.  Fruits vegetables,  lean meats.  Even protein shakes.  Really convenient.

DONT cut out the fruit.  DO eat whole fruit.  Not canned,  you get a bunch of fiber from the skins of most fruits,  which will help to keep you fuller for longer.  Its not the sugar that is the problem,  it might be the total amount of calories.

As for Exercise:  If you do an intense enough cricuit workout,  that could count as cardio,  or even try and get some resistance training on the cardio days as well.  ALWAYS keep it to circuit style.  More time efficient and keeps the heart rate up.

Alternate upper body and lower body exercises for the circuit.

Example of a circuit:

Squat holding 10 lb Med ball at chest.- 20 reps

Pushups-  Modified or at an incline on a barbell or against wall

Lunge and Curl with dumbbells- 20

Over Head shoulder press 5-10 lb dumbbells 20 reps

go from one exercise straight to the next with NO rest in between. 

At the end of completing the circuit,  rest 30 seconds,   Run thru 3-4x

I gaurantee your Heart rate will be up and it will only take about 15 minutes to complete.

You can substitue this for the last 15 minutes on one of your cardio days.

Keep up with the resistance training though as it will take that month to start seeing changes in lean muscle mass,  but the earlier you start,  the sooner you will get there!

Let me know how that goes!

Greg

pmoratto

Hey girl- Congrats on the loss so far. Here are a few tips that have worked for me:

• No carbs after lunch time. Your body needs time to break it down or it gets stored. This is really hard to do but it really does make a difference.
• Only drink water or tea. The more water you drink the better. NO STARBUCKS. This is really hard too but again makes a differece. 
• Add flaxseed to your food. It makes you feel full for a long time. When you only get 1,200 calories this helps cut down on snack.
• Each black beans. Same thing here. Keeps me full longer.

Hope this helps. 

CoachSaare

Shakeology is really good to break the plateau, you would do a three day cleanse, and that DEFINIATLY helps. http://myshakeology.com/saarew is my my website please feel free to contact me about it. I am a coach for Beachbody, and all of their products work.

CoachSaare

Shakeology is really good to break the plateau, you would do a three day cleanse, and that DEFINIATLY helps. http://myshakeology.com/saarew is my my website please feel free to contact me about it. I am a coach for Beachbody, and all of their products work.

J&K10910

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_weight-loss-plateau-help-please?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:951ac962-aa22-46d8-8f7c-fcc87d1cb26fPost:7216bf9d-77ed-4ea8-959f-c315990bf920">Re: Weight loss plateau! Help please :(</a>:
[QUOTE]Hey girl- Congrats on the loss so far. Here are a few tips that have worked for me:<strong> No carbs after lunch time .</strong> Your body needs time to break it down or it gets stored. This is really hard to do but it really does make a difference. Only drink water or tea. The more water you drink the better. NO STARBUCKS. This is really hard too but again makes a differece.  Add flaxseed to your food . It makes you feel full for a long time. When you only get 1,200 calories this helps cut down on snack. Each black beans. Same thing here. Keeps me full longer. Hope this helps. 
Posted by pmoratto[/QUOTE]

Who the f*ck comes up with these things?

sparkles776

I dont think I could ever not have carbs after lunch time.

J&K10910

Especially when you consider that there are carbs in fruits and veggies, amongst other things.

Pet peeve:  When people MEAN grains, but SAY carbs.

DoyleNYCfitness

Hahah,  pet peeve: the phrase "pet peeve" sounds so weird.

But yeah,  its not smart to ever cut out fruits and veggies,  these should be THE staples of any sound diet.  they are nutrient dense and not calorie dense. 

cutting out bread will usually cut out all the things you put on it,  cheese, meat, cream cheese,  thats where it really starts to rack up the calories.  So when you cut out bread,  yeah you are going to lose weight,  but not soley for the reason you are not eating the bread.  food for though,  no pun intended

Greg

J&K10910

That's a great point, Greg.

When I cut out gluten, I lost 10 lbs the first 10 days.  A good amount was water weight due to bloating from my intolerance, but when I looked back, I definitely noticed that I was eating cleaner, eating more fruits and veggies and lean protein, and just eating fewer garbage calories.  Not to mention eater fewer snack foods (everything has gluten in it, damn it) and fewer sweets.

firsttimersluck

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_weight-loss-plateau-help-please?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:951ac962-aa22-46d8-8f7c-fcc87d1cb26fPost:3160c261-d2fd-4c12-b096-70e4b7a5f462">Re: Weight loss plateau! Help please :(</a>:
[QUOTE] Pet peeve:  When people MEAN grains, but SAY carbs.
Posted by J&K10910[/QUOTE]

<div>
</div><div>OMG SAME! bahahaha.. love it.. </div><div>Yeah. I refuse to cut out grains. I love grapenuts in the morning and a piece of whole grain bread with Almond Butter on it from time to time :) </div><div>
</div><div>My issue with people wanting to cut stuff out is... Can you do that for life? </div><div>OP you have a lot of advice here for you to pick and choose from... but before you contemplate suggestions to cut stuff out of your diet, ask yourself that question. </div><div>If you can, then great! Good on you. But if you are just cutting stuff out just to drop a few pounds and then will go back, you will see that weight come back with it. </div><div>
</div><div>We all hit plateaus. Congrats on the accomplishments you have thus far! That' is freakin' awesome :) Doyle has incredibly adivce (Doyle, are you a personal trainer? If so I may PM you with a couple questions) and J&K makes some great points as usual. </div><div>I am stuck on a plateau with ya, sister :) Mix up that routine, food log, and you'll get off it in time. </div>

DoyleNYCfitness

Firsttimer is right on the money.

Anytime I see a program/ diet/ article that suggests cutting out a single food,  I am wary,  from a nutritional standpoint,  I know that foods are not evil.  Any thing in excess can be harmful,  including vitamins and minerals.  there are upper tolerable limits and toxicity levels for vitamins. 

 Everything in moderation and in the long run,  watch the calories.  Greatest results from what I've seen, and whats supported by the research is reducing caloric levels to 70% of your normal intake.   

And yes I am a trainer,  I work with brides in NYC, and love to answer any questions you girls have.  Just here to help!

Greg

firsttimersluck

Greggy you have a pm back ) 

aliciaclark69

I too use my fitness pal, but 1200 calories a day for a prolonged time is not realistic and CAUSES you to plateau.  Weight loss is slower at 1500 a day but is less likely to be gained back.  Regardless of this, whenever you plateau your body is telling you it's gone into starvation mode and has dropped your metabolism in self-preservation.  This is when you will burn muscle and store fat, basically guaranteeing you will lose no more weight and increase inches in your midsection in the long run.  You need to increase to 1800-2000 calories (I know it sounds crazy, but it's true!) for just 2-3 days....however long it takes you to GAIN 3 pounds (no more, no less) and then drop back down in calories and watch your weight loss get back on track.  It will happen quickly if you follow this, I swear.  Every time you plateau, raise calories to gain 3 lbs. and drop again and/or ramp up your workouts, you will be amazed and please at the results.  You will be raising your metabolism by doing this, ensuring that you can burn MORE calories in the future with better results.

deniseaweber

I have been struggling with my weight for awhile, fluctuating between 175 and 155...In January I started with ACE as a skeptic. I am sure, like me, you all have tried everything. Between Walmart and Walgreens I sure have! 

Well, I am happy to say that yesterday I officially reached my goal size of size 4!!!!!!

There are many sites on the web selling this, do a search, I got mine from: 

A.C.E. Your Weight. I am sure they will help you to!