Nearly a year of plateau?

Feeling frustrated, so here's my vent:

I'm nearly 22, am 5'3", and weigh around 135 lbs.  Not bad considering that a little over two years ago I weighed nearly 200 lbs.  Starting in June 2005, I decided to make some major life changes.  I started being really really careful about what I ate, and started to run--two things I had never done.  Suddenly I was loosing weight like nobody's business.  By December of that year (six months later) I had dropped about 60 lbs, down to 135.  I worked on toning and was up to running nearly 6 miles a day on average and so, by June of 2006 I was about 125 lbs.  However, I went on a trip to England for a month and gained 10-15 lbs.  Nothing to whine about in the grand scheme of things, but I wanted it to come off when I got home.  So I started running again, watching what I ate, etc.  When January of 2007 came around (six months after returning from England with the 10-15 extra lbs) I hadn't gotten much accomplished.  I rededicated at least 30 minutes each day to running and started being careful about what I ate.  It's now the middle of September and I HAVEN'T LOST ANY WEIGHT!  What am I doing wrong?  I've been through this before, so I figured I could replicate my results, but it seems as if that assumption is way off.  I run for 30 minutes most days of the week, weightlift when I have time (nothing really hardcore because I've got quite a bit of muscle naturally and don't see a lot of improvement in terms of my strength), and eat what I consider a pretty well balanced diet with lots of veggies and fruits, enough whole grains, and hopefully just the right amount of protein (unfortunately mostly red meat) and dairy, amounting to somewhere between 1500 and 1700 calories a day.  I'm a college student and an education major, so I spend quite a bit of time at my computer when I'm not in a classroom, generally on my feet, but nothing really strenuous.  My question basically is WHAT AM I DOING WRONG???!!!  I am really good at estimating portion sizes and calories, so I don't think it's my calorie counting that is off, and I guess I could try to workout more, but, really, I don't have that much time and I'm just kind of frustrated.  I remember that getting past the 135 mark took a bit of doing last time (my body likes a bit more insulation than most, but as a person of medium build, I'd like to be a bit slimmer, especially for my December wedding. . .)  I don't know.  Sorry for the long rant, but I'd love suggestions.  Thanks!!!

Maybe with all the running and losing weight so fast, your muscles never caught up?  So that when they finally got a break (vacation), they immediately took the opportunity to build themselves up to meet the requirements you daily demand of them.  So perhaps you are trying to lose 15 lbs of muscle?  Just a thought....

I wish!  Unfortunately, clothes that fit me well in the tummy/waist area prior to England (when I was 125) are a bit tight now at 10 lbs heavier.  I grew up on a farm with lots of heavy lifting and I'm quite a bit stronger than most women of similar stats.  I realize that's not very scientific, but I'm pretty positive that I didn't gain 10 lbs of muscle.  No such luck.  But thanks for the hopeful advice!

My guess would be "starvation mode", not in the sense that you're eating unhealthy -- looks spot on in terms of content -- but possibly intake. Have you analyzed how many calories your workout routines are burning? Are you accurately counting your calories? Given your muscle caliber, you surely burn more than the average woman for your stats on this site. So, if you're doing vigorous extended cardio, it's quite possible that you might need more in the 1700-2000.

Do you splurge once a week? Not saying have 7000 calories, but kicking it up to 2000-2500 calories for one day maybe give your body the kick it needs to tell it "yes, earth is still producing food, have some!"

Evan

This is really a simple one. You need 1500 to 1700 calories a day to maintain.  I am 128 and eat about that much to maintain. I am older than you but much taller than you, so that means our RMR is likely close to the same.  To lose weight I ate no more than 1200 calories a day and exercisesd six days a week... I did not eat back calories for exercise.

Argh, Evan, you beat me to a response. Why is it whenever people plateau the suggestion is "You must be in starvation mode, eat more!"  

Quite simply, it's the only logical explanation. If you're not losing, then you're either maintaining or gaining. I think we can all agree she's not going to gain on that calorie count LOL. However, I beg to differ that she is maintaining eating the calorie intake given when combined with vigorous excercise routine. Do the math and without eating back those workout calories, her deficit is pretty substantial, with a net intake below the "poverty line". Eating 300-500 calories FEWER as you recommend makes absolutely no sense here.

No offense shiptona, but someone who eats less than 1200 a day and doesn't recommend eating back what they excercise is someone who's really hard to believe anything else they're saying.

Shrug, I'll just go away, but having lost 18 lbs since July 1st, the whole business behind this website is actually fairly simplistic to follow. I feel bad for abbie because she gets 2 responses...one says to eat more and one says to eat less. It's no wonder there's so much mass confusion on these boards. I think this site would really flourish with certified nutritionists/physicians to help answer some of the questions on the board vice us "general knowledge" folks. Heck, it could be worse. There are forums where you'd swear people think they can add a free MD suffix to their name by looking stuff up on WedMD. Off my soapbox and back into lurk mode.

-Tiny E

wxforecaster,  splurging upon occasion isn't a problem.  Even with the significant changes I've made to my life, I still tend to have emotional eating spells when I've had an awful day.  Also, my workout routines tend to be pretty typical--I run around 3 miles in around 30 minutes, so I figure that's around 300 cal considering my personal stats.   However, as far as starvation mode goes, well, I'm pretty skeptical of my metabolism.  In retrospect, when I first lost weight, I probably ate far fewer calories than this site suggested and burned around 400 a day working out.  This wasn't intentional, it was just that I hadn't read the research enough to know how much food was necessary.  Now, though, I think my metabolism is somewhat sluggish.  I used to be pretty hyper/overly energetic, but now I've slowed down considerably.  I always attributed this to either: 1. growing up or 2. a possible thyroid problem.  (My dad has always struggled with his weight, due partly to a thyroid problem I think.  He takes medicine for it, in any case.)  However, the winter of 2005-2006, (right after I dropped 60 lbs), I had some bloodwork done to see if I had a similar thyroid problem, but my doctor was skeptical and didn't see any problems.  *shrugs*  Who knows.

shiptona, I've tried eating that little, and all I got was absolutely no energy--I couldn't make myself run and felt pretty overwhelmed and exhausted by the end of every day.  During this plateau, I've tried going way down in calories temporarily to see if that changed anything, but alas, I got nowhere.  Plus, I always found myself trying to sneak food and be pretty devious about trying to eat more while the watchguard part of me had to keep scolding me for "overeating" by a hundred cal or so.  I finally just gave up and decided that it was my body trying to tell me something.  I dunno, though.

Thanks so much to both of you!  I'm just pretty frustrated right now because I'm working pretty hard and getting no results.  Bleh.  

Any other suggestions? 

wxforecaster (and anyone else so obliged) - I'm at a loss with understanding how there can BE such a thing as starvation mode.  I have been at a plateau for nearly 6 months after having lost 80 lbs in 9 months.  Initially, I did not change my diet or exercise routine.  After the plateau did not break in a few weeks, I tried increasing my calorie intake, decreasing my calorie intake, increasing exercise, taking a break from exercise, adding more protein, reducing carbs - you name it, I've tried it (or just about).  None of these things has made a bit of difference in my loss - I am still stuck fluctuating between the same 5 pounds and I'm still more than 80 pounds overweight.  The whole idea of starvation mode because of too big of a deficit makes no sense when your bodies should be able to survive off of the fat stores.

If creating too large of a deficit would create starvation mode, how do anorexics starve themselves to death?  Wouldn't the body hold off and keep them from losing weight?  What about others who want to eat but have no access to food around the world?

I can't explain the plateaus but this starvation mode just doesn't make sense to me.

Pam

It also sounds like maybe you're not pushing yourself enough with exercise.  Maybe when you started, your body was not in as good shape, so the exercise was more effective, but now it's not really doing much, especially if you're doing the same thing every week.  Try pushing yourself harder on weights and trying other forms of aerobics. 

I'm not one to ascribe to the plateau=not doing something right mindset, as weight gain/loss is a lot more complicated than calories in vs calories out, and everyone's bodies will react differently to different stimuli.  Sometimes the body just needs to readjust some things.  Although at a year long plateau, I would definitely consider the possibility that something is off.   

The idea behind starvation mode is that the body tries to adjust to the lower calorie intake. Thus, if you're eating at 1000 calories a day, your body adjusts to make that maintenance. Anorexics usually will stop seeing weight loss, and even think that they're gaining weight, and cut their calories further in a vicious cycle (at least that's what has happened with the few anorexics that I know/have known). The body adjusts by holding onto the fat and burning tissues and muscles at a much higher percentage. There will still be weight loss, but it will be much slower to the extent of not being noticeable, as the muscles are much denser than fat, and can provide more energy at less weight loss.

At least, that's how I understand it.

starffy,   I was up to running 5-6 miles a day plus a little bit of time with weights when I was 125 lbs, but I simply don't have the energy, let alone the time to do that anymore.  My problem with my "plateau", or whatever this is, is that I'm not getting anywhere.  I'm in decent shape, but I just can't get up the energy to run any more than 30 minutes or so.  My blood pressure and pulse are way low, I even have chilly hands and now HATE the winters because my circulation is not what is was (combined with a lot less insulation).  What other forms of aerobics do you suggest?

Hm... lower energy, low pulse, etc could be a bad sign of many things (including under eating, but not limited to.  I imagine with your stats, 1500-1700 should be enough).  Have you seen a doctor recently?  

Anything will do, elliptical, bicycle, basketball, etc.  Have you tried mixing in some hiit?  (Run for one minute as fast as you can, run at a leisurely pace for 1-2 mins, then repeat  for 20-30 minutes total).   The idea's just to change things up.

Hey there, twin!  This weight loss business is frustrating...and I don't even know how you do it while you're at college if you have to eat at the caf!!

 I was wondering if you get enough sleep?  Take a multi-vitamin?  What is your Protein/Fat/Carb ratio?  Something like 20-20-60?  

 I cycle through the same 5 pounds every week...I start at 137 or 138 on Monday, drop til Friday where I weigh about 133.5, and then do bad things to my body like drink too much or eat too much (fat and sodium!)...I can't seem to break it.  Hopefully this weekend will be good, I don't plan to do anymore drinking to see if that'll cut that business out!  As for food...I have SUCH a hard time if I'm away for the weekend...eating out is SO Hard...simply because restaurants are NEVER healthy...and the vegetarian ones are all but plentiful!

 P.S. Congrats on dropping from 200!!!!  That's amazing.  And how did you start running?  Every time I try, I get shin splints!  Do I just need to start more slowly?

Sometimes it is not weight but also inches.  Muscle is more dense than fat.  I remember when I couldn't get below 170.  I tried everything.  One day I had my body fat measured.  It was good.  The trainer said that I probably could not lose more weight based on my build.  Those were the days.  Now I am starting over.

I have learned that you need to mix up your training.  Your body gets use to the training regiment and will regulate the bodies metabolic rate.

I would consider doing yoga, light weight training or bicycling.

Weights keep your body in fat burning mode longer.  But be careful, if you get into power lifting your body will grow.

Keep up the good work. 

Sorry if this is a repeat... I didn't read all the responses.

It seems your problem is the exercise. If you do the same exercise over and over your body becomes accustomed to it and then the exercise becomes less effective. I would suggest switching up the running to something else - like stair climbing or biking. Another suggestion would be to change up the intervals. Do 2 minutes at level 5 (on scale of 1-I can eat while I'm doing this and 10-can't talk and do this) and 5 minutes at level 7. Changing up your intervals will get your body back into burning the proper calories.

 I hope this helps you out!!

Blessings :) 

I'm going to try the interval thing--any other specific suggestions?  I'm in fairly good shape, so a (relatively) tough routine sounds good. 

Also, how do I know what build I am?  I've heard about the "measure around your wrist" thing, but I sort of think I have somewhat petite wrists/hands.  Is that possible?  I just classify myself as medium build as my fingers just touch if I reach around my wrist. 

And yes, I take a women's multivitamin, plus an iron supplement, and a calcium/magnesium type supplement a couple times a day (for better absorbancy).  I get enough sleep, but am super stressed/busy most of the time--I'm getting married in December, am building a house with my fiance who I only get to see once a week now, am in my last year of college, and have some heavy-duty research classes going on, plus I'm trying to work as a substitute teacher at least 2-3 days a week.  I've also got lots of other things going on, but this overly busyness is how I tend to operate my life, so working out for over 45 min a day just isn't an option.  I don't have the time.  However, I do want to be healthy, which is my most important goal (yes, even more important than dropping that last 10 lbs, even though I don't act like it at times, lol).

Do you do anything for the stress?  Yoga/meditation, etc.  Try adding in some extra time for relaxation as stress causes the body to release cortisol, which causes the body to hold on to fat stores.

As far as stress relief, I take time to pray and read the Bible everyday, plus I read for pleasure to detox when I'm sick of doing school work. 

I switched up my workout routine today--tried the interval running for about 30 minutes.  I ran at 5.5 mph for a minute, then 8 mph for a minute, then at 5.5, then 8, etc with about 5 min of cool down time at 5.5 as I was getting pretty exhausted with those short bursts by the end of my workout.  I think I'm going to try this along with 1700-ish cals and more strength training for two weeks and see how things are at the end of that time.  Sound like a good plan?

Having read all the posts, it sounds like a good plan to me. I'm your height and the 10 lbs from 135 to 125 do make a big difference. You didn't mention what your carb/fat/protein percentages per day are, but since you're estimating calories/portion size that could be the reason. I log all my food in the food log so I can see the stats, but it does take some time which you probably haven't got.

Good luck and keep us posted on your progress.

I've done about a week of logging food now at the new adjusted 1700 cal a day, and have done about 20 min of intense weightlifting (my muscles are pretty shaky for a while afterward) every other day and interval running (a min of 8 mph, a min of 5.7 mph--working up to 8 mph, 6 mph at least) for 30 min a day.  Food wise, I'm usually getting about 20-20-60, though my sodium intake is crazy high, even though I try to be conscientious of it.  I drink a LOT of water, so I'm hoping that dilutes the salt some.