Can't break past 200! Is there really a body set-point?!?

I'm a 37 year old man and about a year ago, I weighed 250lbs. Then I started walking to work each day (3miles) and exercising with both resistance training and cardio. That allows me to burn about 800-1000 calories extra each day. So in the first 6 months I lost 50 lbs. My Body fat went from 38% to 26%. I'm really pleased and feel amazingly better. 

However in the past 6 months my weight has fluctuated from 200-210 going up and down. I would say that 90% of the time I eat at least 500 sometimes 1000 calories less than my burn meter. Yet I can't seem to break past 200. At first I thought I was gaining muscle, perhaps that's why my weight was increasing? But I have a body fat monitor and it consistently shows anywhere from 25-28% bodyfat. So I don't think I can really blame muscle gain.

I've tried zig-zagging my calories between 300-1000 deficit. For example since I usually need 2100 calories + the 800 in exercise I should eat about 2900 to maintain my weight. So I try varying my daily caloric intake from 2000-2500 calories. But that doesn't seem to be working either.

I've try to eat at least 35 grams of fiber and less that 25% fat. I eat fruit and vegetables 5 times a day and almost always have an "A in my nutrition analysis. So I'm not sure if there is something nutritionally I'm doing wrong.

If there is such a thing as a body set-point than I can accept that. My resting heart rate is now about 55 and I know my body is fitter. I will try to forget about BMI and body fat % if thats the case. Its more imporatnt that I'm healthy and not what a number syas. But I just wanted to see what other people think about this. Do you think I'm "set" at a certain weight or should I try to do something else?

I have been overweight my entire life. The only exception was when I went on Phen-fen and dropped down to 175lbs. But that only lasted fro 6 months and then the weight started creeping back. Even as a kid I was chunky. So I'm starting to wonder if thats just the way I am?

Sorry for the long e-mail but I appreciate the comments and advice I read so far. It has helped me get to where I'm at today!

Mark

Hey Mark,

The way you make it sound is that you are taking in less calories than you are supposed to.  However when working out you will actually need to eat more.  It sounds weird I know. 

Let me put it this way.  If you don't eat enough and keep burning calories your metabolism slows down and your body will hang onto whatever it can to keep itself from bascially giving up. 

If you eat a little more and continue your work outs that will help build your metabolism and help you burn more fat.  Also cardio is a fat blaster!  If you are just lifting weights you might want to try adding cardio into your workouts.  And if you are doing cardio then mix your work out up a little.  Sometimes your body gets used to the same thing over and over again and a little bit of change will waken it up!   

Congratulations on losing the 50 LBS!  Just because you were "chunky" as a kid doesn't mean you have to be that way for the rest of your life if you don't want to. 

So your saying I should not do a calorie deficit. Like if my burn meter says I am burning 2900 calories, I should actually eat 2900 and not less?

Also I do cardio every day. On MWF I do 30 minutes on the rowing machine (before I even do weight training) and on Tue/Thr I do 45 minutes on the eliptic or stairmaster. My heart rate stays bewtween 110 and 140 almost the entire time. Again thats on top of walking 3 miles a day.  I'll try mixing up the exercises more, thats probably good advice.

Thanks for your encouragement

Mark, you have done incredibly well so far, doing all the right things.  You seem to be just on the dreaded plateau at the moment.  My advise to you would be to eat at maintenence for a few days, and then re-start.  I've just broken a 2 month plateau - terribly frustrating when you are doing all the right things, but it will pass. 

Changing your exercise routine, tweeking your carb / protien ratio, or having one day a week at maintenence calories are all ways to try to break your plateau.  Your achievement so far is great, and I'm sure you will get back to your losing ways very soon.  Stick with it...

It sounds like you are doing FABULOUS! 

What I had to do when I reached my plateau was run longer on the treadmill.  I was running for about 20-30 minutes for about 4 months and was losing weight and then for a month .....NOTHING.  So now I run for 30 minutes, walk 5, run again for about 10-15 minutes and then walk the rest until my hour is up.    (I only do that about 1-2 times a week and that is my work out for the day) The rest of my work out has remained the same but instead of working out 3 days a week I have bumped it up to 4 days.  I have lost 1 pound in the last week and a half.  May not be a lot but hey it's something!  LOL

I found this cool interval training exercise which is supposed to help boost your metabolism and make me faster.  If you want it I could send it to  you. 

It looks as though you are on the right track, just hang in there and don't get frustrated (easier said then done I know...LOL )

Sure, I'd love to see it. Thanks!

The last time I plateaued I decided to go with it and tried out what it was going to be like doing maintenance level eating or a while.  I basically took a break from the "diet" for the month (but still eating healthy and being aware enough not to gain).  I also switched some of my cardio to some strength training (+muscle = +metabolism!).  Then when I got back to it, it was like starting over again and gradually the scale started to move again.

Hi ya Mark

First of all, congrats on your success so far!!!  It's a huge step to devote your time and energy to a healthier lifestyle! 

I personally think your calorie target is right on!! 

you know, this will sound weird, but for me what worked.....stop all exercise for a week.  Then start up again.  you may and probably will feel tremendous guilt for not working out, but it worked for me.

Switching up cardio routines work for some people but myself, I am a huge creature of habit!!!  I lost 100 lbs by ONLY using the treadmill for cardio.  I just can't seem to get the hang on the elliptical thingy LOL and the bike is too boring for me.

By any chance, do you have a heart rate monitor?  I wouldnt rely on the calories burned readout on the equipment. 

Keep up the great work!  We'll get you to where you want to be

~H~

Congrats on your success so far! As others have suggested, I'd suggest maybe switching up your routine. It doesn't work for some, but it works for others. A lot of times, our body gets used to a certain routine. From September-December, I lost 15 pounds by using the elliptical at the gym. Then until the beginning of March, I was stuck hard at a plateau. As soon as I switched it up to jogging on the treadmill instead, I saw the number start to go down again and was able to drop another 11 pounds so far. It's worth a try, right? Good luck!

1. Switch up your routine

2. If you been training for 8 weeks straight, give your body a 7 day rest and then start again

3. Make sure your giving your body 1-2 days off  to rest and rebuild

You and I sound like we are in the same boat.  I am 41 and have struggled with exactly the same things.  About 6 months ago, a friend of mine, a physician our same age (40) recommended that I see a collegue of his about hormone levels.  He had run into the same road block as you and me.  When I had my blood work (40 years old) my testosterone count was a dismal 122.  (should be 700-1000)   I was working out and pushing myself like I always have, with little or no results.  Since I started weekly injections (now I give them myself) in the last three months I have lost 28 lbs and my energy level after working out is like I felt when I was 25.  I also take an estrogen blocker pill to make sure that side effects are minimized.  I can tell you that it has made a huge difference in my motivation because I feel like I have new energy now. 

See an anti-aging doctor or even a general practitioner and one who has studied this well so that he can correctly prescribe the right dosage, frequency, etc. and monitor your progress.  This may not be the case with you, I don't know, but I am willing to bet that even at 37, you have probably seen a huge recent drop off in these levels.  Get your blood work done and keep your chin up, there's lots of life ahead.  Congratulations on your progress-don't give up.

OK, here it is over a year later, did you get past 200? Any advice? I've been stuck for about 2 months now. I was researching the "set point" this morning and read your story and I swear, aside from the fact that you are a man and weigh more, I have the same story. HELP

I did. The bottom line, stick with the diet and don't stop...ever. "Treats" at the most once a week. Each at least a  gram of protein for every pound of body weight. Eat no more than a gram of carbs for every pound of body weight. Eat about no more than 1 gram of fat for 50% of your body weight. (ie you weigh 140, don't go over 70 grams in a day).

Find out the calories you should eat if you were at your ideal weight and try to eat that amount. Then it establishes a life-long eating pattern and you won't have to switch calorie intake total when you reach your ideal, you'll already be there.

It's worked fro me!

OK, I'll try it. I do go over on my fat and sodium.

So- I apoligize if this has been said.

I took a Psychology course last year and there was a brief mention of the "set" point, which makes sense except that most people (or mice, in the case of the experiment) will eat more when food is available and, subsequently, gain weight.  If their set point is x, why would they gain?  Also, there is evidence that, if a set point exists, it can be changed, albeit slowly.

But how do you get past the set point? I've tried everything, eating more, eating less, exercising more, exercising less, different foods, different routines, 2 months and I've been stuck. I measure & weigh everything I put in my mouth. I lost 17lbs in 3 months and now have been at a standstill for the last 2. I just don't get it.