I have hit a Plateau....Help

[curnaco]

First things first. WELCOME!!!!

I was in the same boat as you are right now. After losing 40+ pounds I hit a plateau. This means that your body has become extremely adaptable. What you need to do is SHOCK! your body in a different way.

For Example (in your situation) Rest for 4 complete days and DONT do any physical activity. Just give your body a rest. Eat slightly bigger portions (Obviously watching what you eat). After those 4 days, your body will start to adapt to the "new" life.
Then, go back on your normal Routine. This is the Number 1 secret on how to destroy that plateau or what other people call “barrier".

 

[FasterStronger]

Thank you for your warm welcome. I guess I can try that. I will miss the exercise (good stress reliever an fun too). I think I am going to go pick up some more weights to increase resistance intensity as well. Any other suggestions from the community are welcome.

 

[FasterStronger]

I have hit a plateau

Hi,

I posted my diet/exercise habits and statistics in my intro found in but only got one response. I would appreciate a few viewpoints so I have a clear idea on how to surpass my plateau effectively. If you have anything to add please do. If I have not provided enough info, feel free to ask. Thanks!

 

[TomO]

Have you looked in the "Words of Wisdom" sticky in the "On Topic" forum? There are some posts there about plateaus that may help you out.

 

[Steve]

Your diet could use some tweaks. Calorically speaking, you seem *alright*. I'd be starving at your size and that intake.... but if you are not starving so be it.

Most likely not enough protein and good fat. I'd also try and bring more balance to your "snacks." I'd also try and cut out the processed crap as much as possible.

But more importantly, when is the last time you took a break from dieting?

And, are you working out in a gym?

 

[FasterStronger]

Have you looked in the "Words of Wisdom" sticky in the "On Topic" forum? There are some posts there about plateaus that may help you out.

Now I have. Thank you for pointing that out.

Your diet could use some tweaks. Calorically speaking, you seem *alright*. I'd be starving at your size and that intake.... but if you are not starving so be it.

Most likely not enough protein and good fat. I'd also try and bring more balance to your "snacks." I'd also try and cut out the processed crap as much as possible.

But more importantly, when is the last time you took a break from dieting?

And, are you working out in a gym?

Not starving at all. I’m perfectly happy with my intake and am able to do a half marathon (at 4.7 mph) without feeling tired or sore the following day. I find it hard to consume more calories unless I eat a lot of fatty foods (i.e. seeds, nuts, olives, cheese, etc.). I don’t really have a taste for junk foods, fast food, candy, or any of that crap however the excess weight was originally put on due to poor meal planning which lead to fast food (i.e. Wendy’s, Dunkin Donuts), take out (i.e. Pizza, Chinese, etc.), and large portions at restaurants.

In regards to protein, I eat whole grain pasta and bread, brown rice, legumes (beans/peas/lentils), soymilk, and peanut butter regularly. I also eat nuts, seeds, and beef jerky occasionally. Dinner always includes one to two servings of some sort of meat.

As far as good fats, well I have fish from time to time so I get some Omega 3s there. I eat 1 – 2 salads a day and they are always toped with olive oil and vinegar. I put a little margarine on my toast (and sprinkle on garlic powder). As I stated before peanut butter toast is a common snack for me. I do like olives (green & Greek black), nuts, seeds (sunflower & pumpkin), and avocado but do not eat them as often.

Can you elaborate as to how I should balance my snacks? What do you mean by that? Balance the fat/carbohydrates/protein? Stick to a specific calorie amount? More detail please.

The last time I took a semi-break was about a month ago. I was on a month long vacation before then. I was not on a strict regiment on vacation but I was conscious of what I ate and got plenty of exercise with the rock climbing, hiking, white water rafting, gym on the cruise ship, walking in the cities I visited, etc.

I do not work out at a gym. I work out at my home. I have a good treadmill, a mountain bike, 2 dumbbells with 70 pounds of weights, and gravity.

 

[Steve]

So you are adding marathon running and training into the mix too? A caloric deficit is established via a reduction in food intake and an increase in activity.

To much of either or, or a combination of the both will result in a metabolic slowdown.

You're cals seem fine with average amounts of exercise.

Add marathon running/training into the mix.... that's a different story. So let me know what your training looks like.

 

[Steve]

In regards to protein, I eat whole grain pasta and bread, brown rice, legumes (beans/peas/lentils), soymilk, and peanut butter regularly. I also eat nuts, seeds, and beef jerky occasionally. Dinner always includes one to two servings of some sort of meat.

I'd try and get a serving of quality protein in at every feeding.

Things like pasta and bread are not providing this.

Think lean meats, eggs, cottage cheese, fish, whey, etc

As far as good fats, well I have fish from time to time so I get some Omega 3s there.

Eating fish here and there isn't going to cut it.

We're talking about daily nutrition.

I eat 1 – 2 salads a day and they are always toped with olive oil and vinegar. I put a little margarine on my toast (and sprinkle on garlic powder). As I stated before peanut butter toast is a common snack for me. I do like olives (green & Greek black), nuts, seeds (sunflower & pumpkin), and avocado but do not eat them as often.

In a nutshell, I'd shoot for at least .25 grams of good fat per pound of body weight each day.

Can you elaborate as to how I should balance my snacks? What do you mean by that? Balance the fat/carbohydrates/protein? Stick to a specific calorie amount? More detail please.

Like, instead of a granola bar, eat a few ounces of chicken with some nuts and a bag of veggies. That seems pretty balanced to me.

The last time I took a semi-break was about a month ago. I was on a month long vacation before then. I was not on a strict regiment on vacation but I was conscious of what I ate and got plenty of exercise with the rock climbing, hiking, white water rafting, gym on the cruise ship, walking in the cities I visited, etc.

Well the reason I ask is simple....

Any long term diet is going to lead to a hault in weight loss after a while. It's the nature of the physiological beast. You might want to simply try bumping up your intake towards maintenance for a week or so and see if that get's the ball rolling.

Chances are though, and this gets back to how strict of a deficit you've created on a consistent basis with food and exercise, you might need to work harder at *resetting* your metabolism. A week won't cut it.

I do not work out at a gym. I work out at my home. I have a good treadmill, a mountain bike, 2 dumbbells with 70 pounds of weights, and gravity.

How and how often are you resistance training?

 

[FasterStronger]

In a nutshell, I'd shoot for at least .25 grams of good fat per pound of body weight each day.

I will start watching the components of what make up my calories more closely and shoot for the .25g/lb of healthy fats.

Like, instead of a granola bar, eat a few ounces of chicken with some nuts and a bag of veggies. That seems pretty balanced to me.

Thanks for the clarification.

Well the reason I ask is simple....

Any long term diet is going to lead to a hault in weight loss after a while. It's the nature of the physiological beast. You might want to simply try bumping up your intake towards maintenance for a week or so and see if that get's the ball rolling.

Chances are though, and this gets back to how strict of a deficit you've created on a consistent basis with food and exercise, you might need to work harder at *resetting* your metabolism. A week won't cut it.

How and how often are you resistance training?

During my weight loss I have never felt hungry. Most times I have felt more full eating fruits, veggies, grains (due to high fiber and water content) then I did when I would eat 3 meals that were high calorie, packed with simple sugars and high fats. A lot less calories, but I feel a lot better and can endure much more.

I have stopped my regiment to test if it will result in a change. If that fails to be fruitful, how do I go about resetting my metabolism?

Resistance training is 3 days a week (M/W/F), stretching 7 days a week, distance walking 4 days a week (T/R/S/S). Mileage for distance walking is over 30 miles a week but less then 40. I have stopped my exercise for the moment (2 days now). I was considering starting back next Monday (5 day break).

I’m not really training for a marathon, I just don’t feel like I get much exercise unless I exceed 6 miles per session to be honest. While I would like to avoid high impact to my knees, ankles, and treadmill I am willing to give interval training a shot (and do it for shorter durations) when I start back up.

 

[Steve]

I will start watching the components of what make up my calories more closely and shoot for the .25g/lb of healthy fats.

I suggest somethinig like or the like.

During my weight loss I have never felt hungry. Most times I have felt more full eating fruits, veggies, grains (due to high fiber and water content) then I did when I would eat 3 meals that were high calorie, packed with simple sugars and high fats. A lot less calories, but I feel a lot better and can endure much more.

I wasn't really talking about satiety. Hunger pangs often times accompany the metabolic/hormonal adaptations associated with prolonged dieting..... but not always.

Your metabolism may have down-regulated without making you super hungry.

I have stopped my regiment to test if it will result in a change. If that fails to be fruitful, how do I go about resetting my metabolism?

If a short diet break doesn't work.....

I'd recommend systematically ramping up your intake over a certain period of time. I've seen people ramp up calories daily, weekly, bi-weekly. Whatever works for you.

The idea though, is to ramp cals up slowly over time back to maintenance. Let your body get used to what maintenance should be like, and then start dieting again.

It's kind of like putting gas in your car. If cars cared as much as people do about the number on the scale, they'd be happy as hell as that gas was utilized, making the total weight of the car drop. However, you reach a point where the car won't operate anymore unless you fill the tank back up.

Weight gain IS a possibility during this, but who cares. It's too short-term to consider and fret about.

Resistance training is 3 days a week (M/W/F), stretching 7 days a week, distance walking 4 days a week (T/R/S/S). Mileage for distance walking is over 30 miles a week but less then 40. I have stopped my exercise for the moment (2 days now). I was considering starting back next Monday (5 day break).

From the sounds of it, it seems like you place a large emphasis on cardio than strength training.

Is this the case?

 

[FasterStronger]

I’m not concerned about my overall all weight; I just want my fat percentage to drop. I was overweight and getting close to obesity. My plan was to try and drop fat weight through cardio until I got to a sound body fat level (15-17% BF). My reason for choosing cardio is due to the fact that I have a good treadmill and good shoes. I don’t have room for a bench where I live currently so I just have dumbbells and 70lb of weights. I use 2 step stoles and a plank for a temp bench in my hall when I need to do bench work.

Currently I do weight training to maintain my lean body mass. Once I get to a stable BF % I plan to begin strength training more intensely and not worry about the cardio as much but still include it in my routine. If I get the urge for marathon walking/running in the future I will make a plan for that at the given time.

 

[aprilo]

I have heard and have been intaking 4 to 5 liters of water per day and taking a water pill. Since I have been doing this my average weight loss is around two lbs per day. It might help you. Although I am a woman and we hold more water weight than men it still could work for you.

 

[tonymcclellan]

I am not an expert but just an avarage person so don't take my advice at all but your diet seems ok for me.

Of course some changes can be made but I don't see how such menu can be health threataning I am going to read those articles carefully but my first impression is that more or less that is what every slimming specialist suggests - ved, fruit, meat...

Please read those articles.

 

[curnaco]

back from the dead!!! hehehe

These are great tips. thanks!!!!!!!!!!!!!!

 

[Korrie]

lol, yea thanks for reviving it!!

 

[FasterStronger]

Thanks for your advice; it looks to be working. I raised my protein and good fats, as well as balanced out my meals/snacks so as to have good amounts of both at all sittings. This broke my plateau alone. I also took a 5-day break and have shocked my body with heavier weight lifting and aerobic interval training of 5-minute walks around 4.7mph with 2-minute jogs at 8mph (duration: 1 hour, distance: 5+ miles).

I would like to know what you recommend concerning the aerobics. Should I do 4 days (T/R/S/S) of interval, or should I also do low intensity distance (10-13.1 miles @ 4.7mph) some days? Thanks!

 

[Steve]

Thanks for your advice; it looks to be working. I raised my protein and good fats, as well as balanced out my meals/snacks so as to have good amounts of both at all sittings. This broke my plateau alone. I also took a 5-day break and have shocked my body with heavier weight lifting and aerobic interval training of 5-minute walks around 4.7mph with 2-minute jogs at 8mph (duration: 1 hour, distance: 5+ miles).

I would like to know what you recommend concerning the aerobics. Should I do 4 days (T/R/S/S) of interval, or should I also do low intensity distance (10-13.1 miles @ 4.7mph) some days? Thanks!

Congrats on breaking the plateau! Realize that weight loss is not always a linear phenomenon. Sometimes you'll lose one week, and not the next. Nature of the beast.

When you say "do intervals" 5 days per week.... explain what you mean? Are you doing true HIIT or simply lower intensity interval work?

 

[FasterStronger]

Congrats on breaking the plateau! Realize that weight loss is not always a linear phenomenon. Sometimes you'll lose one week, and not the next. Nature of the beast.

I was stuck at a weight range of 207-209lb and between 23-24% body fat for about 3 weeks bouncing up and down. I understand that it is gradual.

When you say "do intervals" 5 days per week.... explain what you mean? Are you doing true HIIT or simply lower intensity interval work?

Not HIIT, I would have to push much harder to do that and don’t think I could pull 2 minute all out sprints at my fitness level. Basically I start walking for 5 minutes around 4.7 mph. Then I speed up to 8 mph (7.5 minute mile) for 2 minutes. Then slow back down to walking around 4.7 (rinse and repeat). I did it for 1 hour yesterday, which was approximately 5.5 miles.

Currently I do cardio on Tuesday, Thursday, Saturday, & Sunday. I wondering if should just focus on the interval training all 4 days and improve my AT or if I should reserve 1 or more of those days for low intensity distance walking as part of my overall program.

 

[Steve]

I was stuck at a weight range of 207-209lb and between 23-24% body fat for about 3 weeks bouncing up and down. I understand that it is gradual.



Not HIIT, I would have to push much harder to do that and don’t think I could pull 2 minute all out sprints at my fitness level. Basically I start walking for 5 minutes around 4.7 mph. Then I speed up to 8 mph (7.5 minute mile) for 2 minutes. Then slow back down to walking around 4.7 (rinse and repeat). I did it for 1 hour yesterday, which was approximately 5.5 miles.

Currently I do cardio on Tuesday, Thursday, Saturday, & Sunday. I wondering if should just focus on the interval training all 4 days and improve my AT or if I should reserve 1 or more of those days for low intensity distance walking as part of my overall program.

If you wanted to think of it as a progression from very out of shape to in shape... it might look something like this:

SS walking ----> Intervals alternating between light jogging and walking ----> SS light jogging ----> Working on increasing intensity via duration and speed with SS jogging ----> Once enough aerobic capacity is established work in some interval training where you are alternating higher intensity jogging with moderate intensity ----> Lastly you have your HIIT. Intervals of 2 minutes sprints seem a little extreme. My sprint interval in HIIT lasts anywhere from 20-60 seconds to give you an idea.

 

[mint]

weight loss plateau




y did there have to be such a thing as a plateau!!! god i hate it, and would love some advice from you guys please.

i had been eating 1100 calories, and doing 1 hour threadmill workout daily, split in 30 mins for morning and afternoon. i lost 25 pounds and now for two weeks my scale isnt moving and im so depressed. i hate to see it like this now. im not even altering my diet or anything. iv started feeling lazy now and more hungry than normal.


i need you guys help, should i increase the amount of calories, or increase exercise to maybe 1.5 hours or something? please help. thanks in advance.