How to get out of a plateau & training myths/facts

[ahammad]

Hello,

About 2.5 months ago I started dieting and excercising with the goal of losing weight and boosting my metabolism. I started off at 276 pounds, and after roughly 3 weeks of no results, the pounds started to drop. Right now I'm at about 258-259, but it seems like I've been hovering around that mark for a while (~2-3 weeks). As far as I can tell, my eating habits haven't changed much (around 2000 calories a day +- 200).

If in fact I did hit a plateau, what are some ways to get out of it? I know that my body adjusts to the new lifestyle, and I know that I need to "trick" it into changing. I read about changing caloric intake and excercise methods, but I'm not a pro and I'm not sure what the most effective way is. Any suggestions?

As for the second part of my thread, myths/facts:
1) Do fat burner pills really work (ie RapidCuts)? Friends of mine swear to me that they have seen some weight loss using them. I personally don't buy it, and I'm no fan of putting unecessary chemicals in my body. What do you guys think?

2) "Taking a day off per week in terms of dieting is good for you". Any truth to that or is it all bollocks? The reason why I'm doubting this is because it's coming from friends who are naturally thin and have never had to watch what they eat...so they don't know much about excercising and dieting.

3) Doing low weights and high reps shapes the muscles, whereas high weight and low reps builds strength. If this is the case, which is a better method for people that are trying to lose weight? I'm currently on high weight but low reps (8-10 reps)

Thanks

 

[Steve]

Hello,

About 2.5 months ago I started dieting and excercising with the goal of losing weight and boosting my metabolism. I started off at 276 pounds, and after roughly 3 weeks of no results, the pounds started to drop. Right now I'm at about 258-259, but it seems like I've been hovering around that mark for a while (~2-3 weeks). As far as I can tell, my eating habits haven't changed much (around 2000 calories a day +- 200).

How are you measuring caloric intake?

If in fact I did hit a plateau, what are some ways to get out of it? I know that my body adjusts to the new lifestyle, and I know that I need to "trick" it into changing. I read about changing caloric intake and excercise methods, but I'm not a pro and I'm not sure what the most effective way is. Any suggestions?

I would assume this isn't your problem.

1) Do fat burner pills really work (ie RapidCuts)? Friends of mine swear to me that they have seen some weight loss using them. I personally don't buy it, and I'm no fan of putting unecessary chemicals in my body. What do you guys think?

Suffice it to say, no, they don't.

Not to the extent where you're going to see progress like you're friends are suggesting.

2) "Taking a day off per week in terms of dieting is good for you". Any truth to that or is it all bollocks? The reason why I'm doubting this is because it's coming from friends who are naturally thin and have never had to watch what they eat...so they don't know much about excercising and dieting.

For some, something like this can be beneficial but that's not someone carrying as much additional weight as you are.

3) Doing low weights and high reps shapes the muscles, whereas high weight and low reps builds strength. If this is the case, which is a better method for people that are trying to lose weight? I'm currently on high weight but low reps (8-10 reps)

 

[ahammad]

How are you measuring caloric intake?

I would assume this isn't your problem.

I read off all the nutrition packages and weigh everything I eat with a scale if it isn't prepackaged. I must admit though, for routine things, I don't weigh or measure anything (such as milk on oatmeal which I have every single day). The other thing that I don't weigh at all is a salad I eat at work which usually consists of lettuce, tuna or chicken, some veggies, and 4-5 pieces of croutons (because they're really delicious). The whole salad is usually ~200 grams though. Even then, I only eat that 2-3 times a week or so.

One thing that I noticed is that I snack less, simply because I'm not hungry or not in the mood to eat anymore. Could this be a cause?

To put it in rough numbers, my breakfast is usually 200-300 calories, my lunch can be anywhere between 500 and 700, and my dinner is anywhere between 600 and 1100 (depending on the lunch). I have an orange a day, every day, right after dinner. I have 1 cup of green tea before lunch as well. Occasionally I throw in an extra fruit, either a second orange or a mango. Maybe I'm starving myself without knowing it...

Suffice it to say, no, they don't.

Not to the extent where you're going to see progress like you're friends are suggesting.

So not worth trying then. Even if they do work, I'm uneasy to take pills to lose weight...seems too unnatural to me.

For some, something like this can be beneficial but that's not someone carrying as much additional weight as you are.

That's what I thought. I figured I'd get down to 238 (halfway between my starting weight and final weight of 200...I'm a pretty big guy) at the very least before I consider taking a day off every month...

 

[Steve]

I read off all the nutrition packages and weigh everything I eat with a scale if it isn't prepackaged. I must admit though, for routine things, I don't weigh or measure anything (such as milk on oatmeal which I have every single day). The other thing that I don't weigh at all is a salad I eat at work which usually consists of lettuce, tuna or chicken, some veggies, and 4-5 pieces of croutons (because they're really delicious). The whole salad is usually ~200 grams though. Even then, I only eat that 2-3 times a week or so.

I'd measure everything until you get things figured out.

This is a great reason why:

One thing that I noticed is that I snack less, simply because I'm not hungry or not in the mood to eat anymore. Could this be a cause?

No.

Why would eating less lead to a plateau?

So not worth trying then. Even if they do work, I'm uneasy to take pills to lose weight...seems too unnatural to me.

Not worth trying IMO.

That's what I thought. I figured I'd get down to 238 (halfway between my starting weight and final weight of 200...I'm a pretty big guy) at the very least before I consider taking a day off every month...

Cheat meals every now and again can maintain sanity but if you're creative enough, all the foods you eat can be tasty while maintaining a deficit and that really does away with the need to have a cheat.