I need some help... For the past 3 weeks or so, I've been stuck at about 207lbs (And I'm 5'9", so its not as if I wasn't meant to go any lower than that). Ive been logging my calories with a strict 1000-cal-a-day defecit, I've been working out about 5 times a week, and I also have a very physical job. I've been drinking lots of water, haven't gone overboard on my sodium intake, haven't been drinking ANYTHING caloric. I haven't been gaining weight and actually just went DOWN a jean size and a band size, but I can't be satisfied with just sticking at a technically obese weight. How do I get off of this plateau and back into weight loss mode?
You may need to switch some things up. If your caloric intake is held at a 1000 cal deficit long enough, then your body will slow down and not burn as many calories. Your body wants to stay the same. When you get to a plateau you need to change things up. Change your workout a bit. Eat a 500 cal deficit for a day or two here and there. Or even eat a 0 cal deficit once in a while.
Ok, this sounds crazy, but the best way to get over the plateau is to completely PIG OUT!. Now by pig out I don't mean head to the nearest McDonalds. Simply take one or two days and eat more of the healthy foods you have been eating up to your maintenance calorie level.
You say that you have been hitting a 1,000 calorie deficit each day. Lower the number to 500-750 for a week. Sometimes you have to trick your body into thinking that it will be getting that amount of food on a daily basis. When you go back to your normal routine, the plateau will be a thing of the past.
Great suggestions so far... I'd just add to change the exercise routine. Whatever it is, change it to something completely new. It's good to do this normally from time to time before even getting to a plateau, but it's a good way to get out of one as well.
I agree with what the others have posted - in order to avoid plateaus I now have a day off once a month (totally pig out and don't exercise) and I also try to change my exercise routine drastically on a montly basis. You might also want to try doing zig zagging your calorie deficit - this will keep your body guessing and should help avoid plateaus. If you don't know what that is do a forum search for it and you'll find lots of helpful posts. Good luck!
I found that I plateaued whenever I had a 1000 calorie deficit. I tend to lose best if I'm somewhere between 400-700 deficit. Remember slow and steady is the best way to lose the weight. Congrats on going down a jean size though :-)
I have not lost weight since the middle of October. What I have found in my searches for answers is that your body has a "standard" weight, if you will, and if you can maintain that weight for 4-6 weeks - I know IT'S A LOOOONG TIME!! - and then go back to what you were doing before it should work. I am in the midst of trying to lower my calories again - i will let you know if it works - but it may be some time before you start to see the weight drop off again! Sorry for the somber news - but really I have seen it all over this sight and I have asked around and really that's the only thing I have heard that makes any sense to me. i want to loose another 10 pounds but I have not been able to get there yet.
Out of curiosity, how many calories are you eating? I have got over a plateau before by actually increasing the amount of calories I was eating...turns out I was eating too little!
Tankgirl - The number varies day to day. On days that I work, sometimes I have to eat 2500-ish calories just to get a proper 1000-cal defecit, as I burn a lot at my job (ringing and sacking groceries, takebacks, stocking shelves...) and any extra exercise I may do that day. When I don't work, its closer to 1500.
Original Post by novileigh:
Tankgirl - The number varies day to day. On days that I work, sometimes I have to eat 2500-ish calories just to get a proper 1000-cal defecit, as I burn a lot at my job (ringing and sacking groceries, takebacks, stocking shelves...) and any extra exercise I may do that day. When I don't work, its closer to 1500.
It may be worth you duoble-checking your calorie total here. I found this site to be a little more accurate when trying to get a good calorie figure for myself when I plateaued (don't forget that any calorie guideline is just that - a guideline and you may need to play around slightly - say 50-100 cals/day to try find what's best for you).
Also, it's worth being sure that when you measure your food, you use a good pair of scales. Using cups & spoons can be terribly inaccurate, which is not too bad if you're measuring something low fat, but imagine how many extra calories might sneak into your diet if you are getting extra peanut butter for instance! Watch this to see what I mean!
Other than that just make sure you are getting a good range of wholesome foods, fruits and veggies. Sometimes our bodies just need to adjust. It's also occasionally good to have a maintainance day (eat up to your maintainance calories) just to shake things up a little. Good Luck! You WILL break through this plateau!
