Anyone here hit a plateau after a large amount of weight loss?

Hello all!!

I am new to the site and so happy to have stumbled across it.  I love that I can keep track of my caloric intake and exercising.  I do want to know if there is anyone else here that has run into the same problem as me.  I have recently lost 160 pounds and feel great!  I still want to lose about 15 more pounds but have hit a horrible plateau and can not seem to get past it.  I have tried so many things and don't know what else to do.  Has anyone here hit the same road block or know what to do?  I would love any kind of input.  Nice to join all of you and wish you well on meeting your goals to a healthier YOU!!  :o)

Lorraine

OK, first thing is to make sure your goal is realistic. You didn't include any specifics, so I'm going to sugggest you check it. If you're 5'4" and 90 lbs, losing more weight is NOT a good idea. :-)

If, however, the additional 15 pounds you want to lose is a realistic goal, there are ways to do it. Like you, I'd reached a plateau in my weight lose. (around 160 at 5'4" for me.)

I was given some advice that I'm going to pass on. It helped me.

1. DON'T eat too little. Somewhere around 1200 calories a day is minimal. Cut further back and your body responds in a 'starvation mode' and cuts metabolism to save calories.

2. Vary your exercising. I like walking. And do it nearly every day. But when weight lose became more difficult I took up bike riding, which I haven't done in 15 years! Started sore, but I lost weight again. Using more muscle types in different ways seems to trick the body into losing better.

3. Eat a varied diet, but include the higher-bulk, lower-calorie items like salad and fruit. Also, studies have shown that people who consume milk products as part of their balanced diet lose more weight.

Hope it helps.

Thank you so much!  Yes, any information is helpful.  I appreciate your response.  I started at 5'2" 320 pounds.  I am now 5'0" 160 pounds.  I know for my height I need to be a lower weight.  I am trying not to shoot for an un-realistic goal.  I want to be about 145 which I know I can maintain.  I do have excess skin that depresses me but I know I can't do much about it without surgery.  I walk, run, taebo, dance, weight lift, do pilates; I try to rotate those activities the best I can.  I try to keep my calorie intake about 1,400 - 1,500 a day on a workout day.  When I rest, I lower to about 1,250.  This site says I should be eating more calories but I am scared to. 

Bisha - I had hit a plateau several times and each time I tried a few minor things and it worked...this may or may not be something you have tried:

1.  Zig - zagging your calorie intake

2.  Changing up your exercise routine.

3.  Look at your calorie as well as other information on the foods you currently consume. e.g., sodium

What I found was my body adapted to my intake and routine to become more efficient.  If you would like more info on zig - zagging I can post it.

Dave

I have done all of the suggestions Dave gave here and honestly the only thing that seems to work for me is to increase exercise. I lost 120 lbs. recently, 205 in the last year, but I stopped having 10-15 lb. weight loss weeks and now am happy with 2-5. But, occasionally if I have really gone out there and busted hump, 30 plus mile bike ride, 2-3 hour kayak trip, those weeks I can still see 7-9 lbs. even now.

I had to bump my caloric intake up to 1400 from 900 about 3 months ago because I excercise 350-650 minutes a week.  I added another 200-400 more recently and feel full all the time now and have the extra energy for extreme sports. Drink lots of water and be sure to get lots of protein.

Also be aware that as you lose weight and change your eating habits you will begin to build muscle as well, so weight loss might be stale for a while, but if you look at inches around, or pants size etc. you will see the loss. Your body is restructuring itself as well, be patient.

Mike

First off I want to CONGRATULATE you on your 160 pound loss so far!!!  WOW!

I would also consider messing with your calorie intake.  I only say this because you already have a varied workout routine...again WOW!!  Like others already mentioned, your body gets used to things...make a change it is NOT used to seeing.  You said you maintain similar calories regularly...try varying that up. 

Right now I'm practicing what I've just preached.  I've, over this past month, varied my calories and started eating more than usual...not much more but still...and my scale is finally moving again.  It isn't moving as much as it was but it is still moving so I'm happy about that. 

Thank you all so much for the advice!!  What is calorie zig-zagging?  As far as varying my calories...do you mean add more or different foods??  I so appreciate all the input!

zig-zagging is alternating your calorie intake over a 3 day span then start the process over heres an example...if your daily calorie intake should be 2000 (to loose 1 lb a week) then do this

day 1, 1900 calories

day 2, 2000 calories

day 3, 2100 calories

the overall 2000 calories is still maintained yet your body believes hey I am ok...do this over and over till you break the cycle....

here is a link that discusses the process...I personally have tried it when I wanted to cut the plateau...it does work.

http://www.articlesbase.com/fitness-articles/ zig-zag-calories-for-weight-loss-74803.html

In response to mmerren (Mike):

You need to up your calories. the MINIMUM a man should be eating is 1500 calories and that's if they are lying in bed all day. When you add in factors like exercise and extreme sports and potentially over 1000 minutes a week of exercise, you need to be eating WAY more to fuel your body.

Yes, you are losing weight rapidly and it's nice to see the pounds come off, but you are losing weight in a very unhealthy manor. This type of weight-loss typically leads to not only putting the weight back on, but problems with your health as well.

The saying goes "slow and steady wins the race". I think you need to slow down and enjoy the amount of food that your body is allowed to eat. On a daily basis, you should not have a calorie deficit more than 1000 calories. This means if you burn 3000 calories per day, the MINIMUM that you should be eating is 2000 calories. Please take this advice. A moderator should have already been in here to say something, but has not. For your personal health, take the advice.