Suggestions for getting through plateau

J

Jerrie Arens

New member
I have been trying to lose weight since September. Pretty seriously since the end of January. I have lost 15 pounds and I have a lot yet to lose. I have been doing the c25k program for about 4 weeks. I have been feeling the results in muscle tone etc but the scale is not moving. I have cut my calorie intake down. I usually eat something small for breakfast and then a salad for lunch and a "normal" dinner with my family. It took me an entire week of working out etc to lose 1 pound. I have at least 40 pounds to lose before Oct of this year. I would like to lose more after that if possible, but would be happy with 40 by Oct.
Any suggestions of what I can do to see results again?
Thanks!
 
Be sure you are not eating too little. It sounds crazy but sometimes when we don't eat enough, our bodies think we are starving so it slows the metabolism down drastically. Eating a little more, let's the body know it's okay to increase the metabolism a bit. There are several online resources that can help you determine how many calories you should be eating a day in order to lose weight at a steady rate. I'm doing weight watchers online and they do all the math for us! I know there are others on this forum than can help you identify good resources to help! You've found a great resource in this forum...hope to see you around!
 
AmyLu said:
Be sure you are not eating too little. It sounds crazy but sometimes when we don't eat enough, our bodies think we are starving so it slows the metabolism down drastically. Eating a little more, let's the body know it's okay to increase the metabolism a bit. There are several online resources that can help you determine how many calories you should be eating a day in order to lose weight at a steady rate. I'm doing weight watchers online and they do all the math for us! I know there are others on this forum than can help you identify good resources to help! You've found a great resource in this forum...hope to see you around!
Click to expand...
Thank you. I guess I had heard that before and never thought about it. I used to do Weight Watchers and did well. I thought I would just give it the 'ol college try on my own. I will check out your suggestion and will let you know how it goes. Thanks again!
 
Hello Jerrie and welcome to the forum.

Firstly, congratulations upon embarking on the C25K programme. As a seasoned runner, rest assured, the program will provide you with the grounding with which to build (the walking breaks are there for a reason).

Even though you may have taken up running, your body doesn’t require as many calories as you think it does. The difficulty of the endeavour isn’t due to lack of calorie intake, it’s largely due to the fact that muscles of your legs still need to accustom themselves with the rigours of running regularly.

Once the muscles become accustomed, in addition to building a running platform, the activity will become easier.

For now, concentrate upon building running stamina and endurance. Although you may be approaching the end of the C25K program, developing speed still isn’t your primary concern.

As for losing weight, obtain both your BMR and TDEE (research calculators), to ensure that you’re consuming sufficient calories to meet to your level of activity. As AmyLu states, consume too few calories and you’ll not provide the body with sufficient energy. Equally, if you consume too many calories, you’ll not lose weight either.

Upon obtaining your recommended TDEE (total daily energy expenditure), the calories expended through running regularly should allow you to introduce a daily calorie deficit, thus, allowing you to begin losing weight.

Granted, that loss may only be between 1-3lbs per week, but it’s a weekly amount that is sustainable, allowing you to lose the excess in the run-up (no pun intended) to October.
 
MrNiceGuy said:
Hello Jerrie and welcome to the forum.

Firstly, congratulations upon embarking on the C25K programme. As a seasoned runner, rest assured, the program will provide you with the grounding with which to build (the walking breaks are there for a reason).

Even though you may have taken up running, your body doesn’t require as many calories as you think it does. The difficulty of the endeavour isn’t due to lack of calorie intake, it’s largely due to the fact that muscles of your legs still need to accustom themselves with the rigours of running regularly.

Once the muscles become accustomed, in addition to building a running platform, the activity will become easier.

For now, concentrate upon building running stamina and endurance. Although you may be approaching the end of the C25K program, developing speed still isn’t your primary concern.

As for losing weight, obtain both your BMR and TDEE (research calculators), to ensure that you’re consuming sufficient calories to meet to your level of activity. As AmyLu states, consume too few calories and you’ll not provide the body with sufficient energy. Equally, if you consume too many calories, you’ll not lose weight either.

Upon obtaining your recommended TDEE (total daily energy expenditure), the calories expended through running regularly should allow you to introduce a daily calorie deficit, thus, allowing you to begin losing weight.

Granted, that loss may only be between 1-3lbs per week, but it’s a weekly amount that is sustainable, allowing you to lose the excess in the run-up (no pun intended) to October.
Click to expand...
Thank you for the insight, I truly appreciate it. I will check into all the information that you have given me.
I'm not striving for a fast run at this point. I do the warm-up, walk breaks and also the cool down. When I tried this program a few years ago I rushed through it and suffered for it. I had shin splints terrible. I learned my lesson and I'm following the program to a "T".
I know I have to get better at drinking more water. I seem to go in spurts with water intake. I've got to get better.
Thanks again for the information and if you think of anything else I would appreciate your help.
 
You're welcome, Jerrie.

With running in particular, it's important to build up slowly and gradually, in order to prevent/reduce the occurrence of over-use injuries. Rest days are there for a reason, since they allow the body an opportunity to recover.

If you happen to be UK based, it may be worth joining the Runners World forum, since the help and advice contained within the forum's various sections should well and truly set you up. There's even a C25K section, alongside a beginners thread, which I'm sure will be of use to you.

As for consumption of fluids, that's only something you can resolve. However, try to drink a pint of water upon waking each morning. By doing so, you'll have contributed considerably towards your intake for the day.
 
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