I've started a pretty serious diet/workout plan in order to be down to about 6-9% body fat by may, (maybe earlier). I started 5 weeks ago, doing a ~1300 calorie diet with at least 2 workouts a day, including weight training, jogging and walking. I do at least 30 minutes on each. In the first 4 weeks I lost 20 pounds really easily, during my 5th week I hardcore plateaued and it seems my body might be in a "survival state" because I haven't been able to poop all week and I haven't lost any weight even though I have been following my diet to a T and I have been working out only taking a break once a week. I need to get back to fast weight loss, any tips? Am I doing something wrong? and also I am about 6 foot tall and about 180 pounds right now. I really am just wondering about plateauing, As how often this will happen and how can I overcome it. I really want to get down to about 165-170 pounds but I can't seem to be positive about getting there when I am having some problems with staying regular, if pooping has anything to do with it. I just think it has something to do with my body being in shock and not losing weight.
Having problems with my workout/diet
- Thread starter camero0n27
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There are lots of reasons for constipation, usually sendentary lifestyle. Since that isn't you, I would add more water to your diet, cut back on all white foods (white bread, white sugar, white rice), add honey, and more fiber to diet through whole grains, beans, apples, etc. (An apple a day . . . is true). Why are you in such a rush to lose so much so fast? Your body is rebelling. Twenty pounds in 4 weeks is not a healthy pace from the things I have read. That's starvation mode and can actually cause disease. Take it easy, be thankful for your gains, but relax a bit. You are probably overtraining and experiencing overuse. One to two pounds a week loss is considered healthiest by most. After all, it probably took you more than a month to gain the excess 40 lbs. or so. If you lose it too quickly your skin won't have time to adjust and you will look like saggy, you know? Patience is a virtue--after all--this new healthy lifestyle is for the rest of your life. Make it really satisfying.
There are lots of reasons for constipation, usually sendentary lifestyle. Since that isn't you, I would add more water to your diet, cut back on all white foods (white bread, white sugar, white rice), add honey, and more fiber to diet through whole grains, beans, apples, etc. (An apple a day . . . is true). Why are you in such a rush to lose so much so fast? Your body is rebelling. Twenty pounds in 4 weeks is not a healthy pace from the things I have read. That's starvation mode and can actually cause disease. Take it easy, be thankful for your gains, but relax a bit. You are probably overtraining and experiencing overuse. One to two pounds a week loss is considered healthiest by most. After all, it probably took you more than a month to gain the excess 40 lbs. or so. If you lose it too quickly your skin won't have time to adjust and you will look like saggy, you know? Patience is a virtue--after all--this new healthy lifestyle is for the rest of your life. Make it really satisfying.
Yep - I agree....probably starvation mode. You might want to research "Carb Cycling" which should overcome the starvation syndrome.
Do people really understand what the term: starvation mode, means? Or what is "likely" (keeping things equal.....), going on within their body when using this rather "abused terminology?
You will hear things like, well back in the cave man days....when.....blah, blah, blah.....(insert rest of what is usually stated)..what ever...
This doesn't help me understand "what" my body is doing, and THIS is what's important to know.If one is in this "mode" (if you want to call it that), what is "basically" happening is the body's adaptive response, or metabolic shift, or response to your dietary habits.
Basically some high and costly biological processes are slowed, body temperature is lowered, energy systems lowered (thus the feeling of tiredness, etc, etc), and simply the body becomes more "efficient" with the calories you are consuming.
And, (keeping things equal) because it becomes more "efficient" in its "operational devices" the dieters goal plans (if its fat loss) likewise slow or stop all together.
One thing is for certain (again keeping things.....equal.....), if the the caloric deficit worsens (as an example), the adaptive process will not be able to overcome the deficit in the long term (think concentration camps).
In a very BRIEF and simplistic manner, this is what happens.
Best wishes,
Chillen
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OK, your body is adapting and becoming more efficient because it see's 1300 as the number of calories it will be getting from now on. Change it up a bit. Throw in a 2000-2500 calorie day once or twice per week. This will keep your body guessing and burning calories better.
As a dietitian, quit with the 1300 calories. You should be eating right around 2000 at the very least. But, if you aren't content with an adequate calorie level, try what I suggested. It should get you over the hump!
As a dietitian, quit with the 1300 calories. You should be eating right around 2000 at the very least. But, if you aren't content with an adequate calorie level, try what I suggested. It should get you over the hump!