Reposted from FaceBook comment...

Wow! Thanks for the boost!

That is exactly where I am at this time, and it is encouraging to look at it positively. I won't get so frustrated now when I hit a plateau :o) 

I'm working through a plateau as well - though more a very slowed weight loss than a complete stop.  I have thus far avoided strength training (I don't enjoy it) but suspect that I may need to concede the need and just do it.

I really do enjoy the articles. They are great reminders that we are all in this journey together, encountering uphills and hopefully enjoying the "reflections" on the way.

Thank you for inspiring us to keep on trekking.

Sounds exactly right. Been losing steadily for 6 months, then - surprisingly because it was the first time ever - kept that weight for another 6. And now I've started losing again. When people ask me how I do it, I keep repeating: I EAT! Been eating a lot all along (good stuff, mainly, that's important of course), still do, never ate this much :-) And: never felt this fit!

I have been STRUGGLING with a plateau since Feb. 1st.  It IS discouraging and I have gone days with the "Oh just forget it" attitude off and on since then.  This article is so encouraging for me.  I'm sitting here with a new hope now and feel so refreshed that I am going to get back to my program.  This article couldn't have come at a better time!

I was in a weight loss plateau for two months.  I was very discouraged and didn't know what to do.  I appreciate this article explaining what had happened. Now I will know when I face it again what is going on. Thank you for a great deal of information!

I agree this is an encouraging article. But is it saying that we need to step up weight training in order to lose more? What happens if you don't increase muscle--will you remain at your plateau?

To me a plateau says step it up.  I am shooting for 10% body fat and there is not rest for the weary.  If you are at this point you need to change something, you body has gotten used to what ever it is you are doing.  Be it your diet, or your workouts.

I'll give an example, I was stuck at 171lbs and 15.6% body fat.  I had been performing all body workouts three days a week and cardio (HIIT), five days a weeks.  Often cardio twice a day.

Frustrated I went back to lifting heavy weights with low reps (one body part a day, or two depends on the day) and dropped my cardio from HIIT every day to three HIIT sessions and to low impact sessions.

Lastly I raised my protein intake and lowered my carb and fat intake.

Two weeks later I am 14.7% BF and 168lbs...

Plateau= work harder...

that chick in the picture has never had a plateau in her life.  

she looks like the kinda person who teaches yoga for fun in between her modeling sessions...

I am in the bust the plateau by establishing a new maintenance level school of thought. Each time I've run into a steady scale for a couple of weeks, I up my calories to what should be at or around my maintenance calories for that weight and my weight has not gone up. After a while - a couple of weeks - I go back to calorie reduction and the scale starts to move again. Even pro athletes have an "off season".

PS - with that much top heaviness compared to the rest of her... I think her biggest concern is actually keeping balanced standing on the scale!  Do normal people actually bend down that close to a scale, cuz I have to lean over instead...

:-D

Am I off topic?  Ooops

I've been working with a trainer three times a week doing strength training since January.  This is exactly what's happening to me.  I reached 10 percent loss three weeks ago.  I became tired, hungry for the first time in four months.  My trainer told me to eat more protein, which I started doing.  I then had more energy, felt good again, and have restarted my cardio.  I'm looking at this process as a long time journey, not a short term goal, so the article was very helpful and gave a good timeline.  Thanks.  I'm so glad I joined!

A think a lot of "plateaus" that people experience are actually the calorie creep that is mentioned in the article.  People get complacent with their diet and reward themselves for making good progress.  22 almonds as a snack becomes a "handful".  A tsp of oil becomes a Tbs.  And so on.  As the body's BMR goes down, what was a 500-750 calorie deficit for 6 months has dropped down to 350-500.  Now, a few bites of cheesecake, or a drink or two at dinner can erase a day's deficit.

There's also the issue with people who get locked into a 45-60-90+ minute cardio sessions X times a week.  You've seen those people - the ones that can read a book on the elliptical.  Or do a crossword puzzle on the recumbent bike.

I'm sorry, but if you're able to do either of those things, you aren't working hard enough.  Their heart rate probably doesn't break 120.

I'm not sure I understand.  I've been working to maintain a caloric deficit - eating less, tracking what I eat, doing some sort of exercise 6 days out of every 7 (mostly walking, hiking and bike riding - I'm out of work and need my workouts to be free). 

I'm getting close to that first 10% body weight loss - which is so exciting.  (I have to say that on some level I never really believed I had this much control over my own body.)

Anyway - what is it that I should do when I hit the plateau?  Just continue as I have been and wait for weight loss to kick in again?  Eat more?  Eat more protein?  Find a way to add weight training to the mix?  Substitute weights for cardio?

Thanks.

67alecto - you seem to have plenty of energy left over for judging others.  Perhaps you could keep your hating to yourself?

67alecto, I beg to differ: I can read a book while on treadmill and have 145-150 heartrate and it is awesome because it takes my mind off of the fact that I am a fat person sweating in public and focuses on the good story I'm reading, not to mention that I will remain in the training mode longer since I won't leave until I finish the chapter :).

I haven't reached yet an plateau but I'll be happy to keep in mind to work harder when I get to it. Maybe read more?

I am so thankful for reading this article..After 37 lb's and hitting a brick wall it all makes sense...I have kept my calorie intake right at the same amount i was at for the 3.5 months i was at while losing 10 lbs a month..now after a full month i have only lost 1 lb...it makes sense now and after reading this article i know what i need to do..the article was like reading a mirror image of my experiences on cutting calories...the best part of this breakthrough is that the last time i cut calories and lost weight i quit at this point out of frustration...now i know that its halftime and my body is restoring itself from the muscle loss etc....i am about to go lift right now..great article

Great article! It's good insight for a lot of people on here!

Thank you so much!

Original Post by: ejoso

Am I off topic?  Ooops

Yes you are... but I needed a good laugh... Thanks! =)

wzlst - I'm pretty sure 67 alecto's comments don't qualify as hating - he wasn't generalizing and his point is valid.  I think I'm guilty of exactly what he's described.  You cab get complacent when you've had a great success.  I look great for the most part, at least fully clothed, so that makes it a lot easier to stop pushing as hard.  And the person who said they can read at a heart rate of 150 on a treadmill is one thing, but doing a crossword puzzle?  Seriously not trying very hard, so he's got a point.

Original Post by: wzlst

I'm not sure I understand.  I've been working to maintain a caloric deficit - eating less, tracking what I eat, doing some sort of exercise 6 days out of every 7 (mostly walking, hiking and bike riding - I'm out of work and need my workouts to be free). 

I'm getting close to that first 10% body weight loss - which is so exciting.  (I have to say that on some level I never really believed I had this much control over my own body.)

Anyway - what is it that I should do when I hit the plateau?  Just continue as I have been and wait for weight loss to kick in again?  Eat more?  Eat more protein?  Find a way to add weight training to the mix?  Substitute weights for cardio?

Thanks.

Hey wzlst... I agree... I just hit the 10% mark myself and I DO NOT want to wait another 6 months to lose more, this feels too good. I still have about 75 pounds to lose, which is a lot... like the contestents on "The Biggest Loser" so I get some of my tips from Bob and Jillian. One of the tips I got in an email from her was regarding plateaus... here is the link:

http://www.jillianmichaels.com/fitness-and-diet-tips/weight- loss-plateau

I plan on taking this advice to continue to lose... if they can do it on the show, I figure I can put in the time and effort myself as well. I agree with all of the other posts about needing to change things up and work a little harder... not to let things get too "comfortable".

I hope this helps... enjoy your lifestyle change! =)

Original Post by: mathmom020408

Original Post by: ejoso

Am I off topic?  Ooops

Yes you are... but I needed a good laugh... Thanks! =)

I will clarify that I am laughing at the taking a moment to be off topic... I agree with wzlst that the "judgemental sounding" part is a little much... I TOTALLY plan on looking like that by this time next year... well as much as my age/genetics/etc will allow... and when I get there I HOPE no one can tell that I had to shed 100 pounds first and that I have to work really hard to maintain it! =)

Let's strive to always focus on bettering ourselves and to be happy for others who are already there... =)

I've been on my weight loss journey since the beginning of January. I've lost 25 lbs. and I have another 16 lbs. to lose to meet my goal.  I haven't hit a plateau yet, but have been dreading the thought.  I don't know my % of body fat, but I'm sure I'm close to that 10%.  I have a couple of questions:  Does everyone hit a plateau?  Or can someone escape that fate? :)

Second question: My weight loss has been due to "only" calorie deficit- no exercise.  If I start exercising in response to a plateau- could that help break free of plateau?

I agree with 67alecto - (were you born in 67? I was) that calorie creep and things like that can account for a plateau - but I also find this article VERY affirming.

I have lost about 5-6% of my body weight (but I am very small 5'2") and hit a plateau for a few weeks now. The biggest thing is it is hard to stay within 1200 because it just doesn't feel like enough food! I eat dinner and my stomach is still grumbling and I am working out more now than ever - especially strength training.

It is affirming to think about this time as maintenance - maybe my body wants to stay at 123-124 - and if I can work on maintenance (BTW I have never maintained below 128 for more than 6 months) - Then I can succeed at that goal rather than spiral into feeling like a failure and overeating as a result of stress. This might help me break the cycle.

I would like to see my body fat still decrease (It is 26% and I am 42 and female).

Thanks for the information - it is POWERFUL

Original Post by: schuylerfish

I agree with 67alecto - (were you born in 67? I was) that calorie creep and things like that can account for a plateau - but I also find this article VERY affirming.

I have lost about 5-6% of my body weight (but I am very small 5'2") and hit a plateau for a few weeks now. The biggest thing is it is hard to stay within 1200 because it just doesn't feel like enough food! I eat dinner and my stomach is still grumbling and I am working out more now than ever - especially strength training.

It is affirming to think about this time as maintenance - maybe my body wants to stay at 123-124 - and if I can work on maintenance (BTW I have never maintained below 128 for more than 6 months) - Then I can succeed at that goal rather than spiral into feeling like a failure and overeating as a result of stress. This might help me break the cycle.

I would like to see my body fat still decrease (It is 26% and I am 42 and female).

Thanks for the information - it is POWERFUL

 

@ The "The biggest thin is it is hard to stay within 1200 because it just doesn't feel like enough food!"

It probably isn't. 1200 is for a small, sedentary woman. Since you're working out, obviously you're not sedentary so you're probably just sitting around truly hungry.

Good information in this article.  My current plateau is a combo of both calorie creep and this metabolic stall process.  I was getting frustrated being stalled out and so ended up eating out of frustration.  I always know a real plateau, though, because I don't gain much either.  Breaking the plateau is a bit like trying to find a well hidden trap door, I know it's there, but finding it is the trick.

I have tried to change things up (added running, more climbing etc) burn more, eat less and when I really push it my body gets more stubborn and I gain a couple of pounds...  I guess patience and persistence is the key.

in  all  the years  i have  lost  weight i never  went  through a plateu. every year i lose around  about  60lbs in  under 6 moinths. although i never stay fat long. 4 to 6months of year are fat  and thin. i never eat  anywhere near  1000cal  aday when  on diet. but  in my eating  fazeseat between 3500 - as much  as 8000cal. mostly chocolate cake crisps ect.i also do cardio ever  morning in fast  mode for over 45min. i  still have  33lbs  too lose already lost 24.5. im  5 7  45 and female. want to be back down to 60kg(132lbs)

i  only workout   after been on diet 2wks. i hope to reach  my goal by septemberbut knowing myself we reach  it  sooner

Original Post by: wzlst

67alecto - you seem to have plenty of energy left over for judging others.  Perhaps you could keep your hating to yourself?

I didn't think he was being judgmental or hateful. 

I am also amazed when I see people at the gym on the eliptical or treadmill who are also reading.  I am totally unable to do that, in part because I am just moving too much to see anything, in part because I am sweating so much my reading glasses won't stay on and in part because I can't concentrate on anything other than moving as fast and as much as I can. 

I really enjoy exercising and I find that trying to do something else at the same time takes away from my enjoyment.  However, I can see how reading would help those who don't enjoy it as much to get it done!

This was a good article, but it didn't mention recent scientific information about how the body chooses homeostasis over change, and how when someone maintains a certain calorie intake over time, the body adjusts to having this amount of calories and then compensates by slowing down the metabolism. That's why some of us can eat 1000 calories a day for a month and not lose weight (no matter that we are exercising cardio aerobic run/swim or whatever every day!!!!).

I've had therapists and nutritionists look me in the eye and tell me I was LYING to them about my calorie intake and exercise because my weight had stabilized and wouldn't budge for months at a time...

So here's some more information:

http://www.answerfitness.com/316/zig-zag-dieting-fitness-ner d/

This is a technique that pro athletes use (the ones who have to keep lean muscle but lose weight to get into a specific weight class for competition: wrestlers, boxers, weight lifters...)

http://findarticles.com/p/articles/mi_m1608/is_3_18/ai_83343 022/

I hope there are some people who will find this helpful for getting off the plateau.

It's NOT your fault for not working hard enough. You are fighting against thousands of years of evolution (as beautiful as it was to survive, not useful now in our wealthy society full of food).

Good luck and be kind to yourself.

This article is right on the money- The only other thing it does'nt suggest is that sometimes just switching up your routine does the trick- after strict calorie-reduction and intense cardio for a couple of months- I have broken thru a plateau by NOT working out, and also eating a "regular" diet- (like what my family eats).. for a couple of days(4-5).

I am then able to return to MY normal and continue losing weight for several more months. It really pisses off my work-out buddies who insist that you can not lose weight with-out strength training. ---Talk to the scale, ladies...

Original Post by: wzlst

67alecto - you seem to have plenty of energy left over for judging others.  Perhaps you could keep your hating to yourself?

Sorry you feel that way, but it is a legitimate point.  If you do the same workout everytime, you are not going to see the results you want. 

You may start out withthe best intentions...walking the treadmill for your 15, 20, 30, 60 minutes.  After awhile, though, that just won't be the same burn.  6 months in, when that "plateau" hits, you're left wondering what you can do to shake it.

One of the typical suggestions is to change up whatever your activity is.  This doesn't do anything silly like "confuse your muscles".  Muscles don't have a brain.  What really helps, though, is to move out of your comfort zone.  If the treadmill isn't helping, switching to an elliptical or stair climber will work different muscles and give you a better work out.

Just seek to get better, faster, and stronger.  Run 1 second faster than your last pace.  Lift 5 more pounds than you could last time. 

If you do the same exercise, at the same pace, and with the same resistance, then all you're doing is maintaining. 

Original Post by: 67alecto

Original Post by: wzlst

67alecto - you seem to have plenty of energy left over for judging others.  Perhaps you could keep your hating to yourself?

Sorry you feel that way, but it is a legitimate point.  If you do the same workout everytime, you are not going to see the results you want. 

You may start out withthe best intentions...walking the treadmill for your 15, 20, 30, 60 minutes.  After awhile, though, that just won't be the same burn.  6 months in, when that "plateau" hits, you're left wondering what you can do to shake it.

One of the typical suggestions is to change up whatever your activity is.  This doesn't do anything silly like "confuse your muscles".  Muscles don't have a brain.  What really helps, though, is to move out of your comfort zone.  If the treadmill isn't helping, switching to an elliptical or stair climber will work different muscles and give you a better work out.

Just seek to get better, faster, and stronger.  Run 1 second faster than your last pace.  Lift 5 more pounds than you could last time. 

If you do the same exercise, at the same pace, and with the same resistance, then all you're doing is maintaining. 

hmm...guess I was thrown by the pronouns 'you' and 'they'.  most of these posts relate someones' personal experience, while it seems like you're giving advice (based on?) and talking about what other people are doing.

my question is - what worked for YOU?  what can you contribute that you experienced first hand?  that's what i value from these blogs - real people sharing what they have learned and what's worked for them.

Just my $.02 - take what you like and leave the rest.

Sometimes I read...I figure if I am going to be reading a book why not be moving my legs and burning a few extra calories at the same time?

Anyone who is at the gym..doing ANYTHING good for them!

I like this article. It matches what my intuition has been telling me, though I think assigning those numbers (10%, 6 months) so rigidly might be a mistake. But I think the notion might be correct for many (but never all) people.

I was on a plateau for 5 months, after having lost 20 pounds during a 5 months period.  My goal is to loose 40 pounds, which means I got to the plateau when I had gone half my way towards my objective.  Instead of a pleateau it would be better described as jigsaw kind of curve, with small ups and downs.  It was mixed feeling: half disapointing for not being able to loose weight significantly, half encouraging for being able to mantain a more or less constant weight even when I had released some of the restrictiosn to my diet and when I had to reduce pysical activity because of a knee injury.   Then, one month ago I began to increase my physical activity activity, along with  little adjustements to my diet, and suddenly my weight started to go down rapidly again.   I feel great now, and ready for next plateau!  A plateau is just a plateau althought sometimes we tend to see it as cliff over which all our  previous effort will be trhown away.

Slowly increasing and upping the challenge is a good idea.  

I keep myself entertained  by listening to books on my IPod.  I prefer something fast paced, light and interesting for workouts.  I transfer them to my IPod from CD. (I started listening to books on tape years ago when tapes were the only option) Your good old public libraries should have a cd collection of music, novels, and movies on DVD, searchable by their websites (at least in the US-not sure about international library systems). There are a number of libraries that have 'online' download book rentals or small 'on the go' preloaded play back units too.  It kind of depends on your local library system, but worth checking out.  It seems easier for me to keep up a good workout especially when there's lots of chasing and running from the bad guys in those recordings.  :)  They are great when I have to do mundane chores, sit in traffic jams, and hit red lights too. 

Just some more thoughts on keeping on track when the going gets slow....

Wow.. thank you for this article. I've been in a plateau for over almost two months and have all but given up and started eating terribly again (fast food, etc). I've felt like I failed all of my goals because of that... but it's only at reading this article that I realized: I didn't fail... I've been maintaining. I've never maintained ANY loss before so that's an accomplishment in itself.

Thanks again for the article. Your timing was rather perfect for me. And thanks to everyone who commented... i found some more useful information that way. 

Original Post by: wzlst

Original Post by: 67alecto

Original Post by: wzlst

67alecto - you seem to have plenty of energy left over for judging others.  Perhaps you could keep your hating to yourself?

Sorry you feel that way, but it is a legitimate point.  If you do the same workout everytime, you are not going to see the results you want. 

You may start out withthe best intentions...walking the treadmill for your 15, 20, 30, 60 minutes.  After awhile, though, that just won't be the same burn.  6 months in, when that "plateau" hits, you're left wondering what you can do to shake it.

One of the typical suggestions is to change up whatever your activity is.  This doesn't do anything silly like "confuse your muscles".  Muscles don't have a brain.  What really helps, though, is to move out of your comfort zone.  If the treadmill isn't helping, switching to an elliptical or stair climber will work different muscles and give you a better work out.

Just seek to get better, faster, and stronger.  Run 1 second faster than your last pace.  Lift 5 more pounds than you could last time. 

If you do the same exercise, at the same pace, and with the same resistance, then all you're doing is maintaining. 

hmm...guess I was thrown by the pronouns 'you' and 'they'.  most of these posts relate someones' personal experience, while it seems like you're giving advice (based on?) and talking about what other people are doing.

my question is - what worked for YOU?  what can you contribute that you experienced first hand?  that's what i value from these blogs - real people sharing what they have learned and what's worked for them.

Just my $.02 - take what you like and leave the rest.

 

what has worked for me is that I have continued to up the intensity of my activity.  I started with walking.  I went from walking 20 minutes max to walking 3-5 miles.  If I walked the same circuit as a previous walk, I would push myself to complete it faster.

On the elliptical, I was increasing the resistance each 7-10 days.  Or I try to beat my best time for 3 miles.  With freeweights, I add 5-10lbs each workout until I stall, then I drop the weight and work through it.

On the calorie side, I started out eating 1500 calories a day until I couldn't support my increasing intensity.  I now eat 1900-2000 a day to be able to do elliptical 2x a week and lift weights 3x.

Since I've started, I've lost 147lbs and I have not had a "plateau" last longer than a week. 

I've talked to a lot of people on "plateaus" and they frequently have either slipped on calorie counting or they are stuck in an activity routine that no longer offers all of the benefits it used to.

thanks alecto67 - that was so specific, it was especially helpful.  i appreciate your input.

Me too... 67alecto... VERY helpful... that is the kind of weight I am losing... I like to see your success!!! =)

I'm reading a book, not doing crosswords! and the treadmill has where to actually put a book on :). I really cannot do crosswords on a treadmill but I'll try once I get done losing my other 85 pounds.

If you cant lose weight on a plateau, does this also mean you cant gain weight as well? that would be nice

I was at a plateau, and then moved to Portland where I get more walking and started loosing again. Now I'm at a plateau... again. 10 months ago I quit smoking and I'm pretty proud about not gaining weight from that. I've been able to up my cardio and I'm in the weight room. Hopefully this plateau goes by soon. 

Wow- this article and all the comments are well timed... I think I have just seen the end of my plateau (just yesterday!) whoohoo!  I was working so hard - alternating swimming and bike riding (6-7 days a week), and really watching my calorie count (so that I can no longer look at salads) - but I couldn't shift my weight.  Then I got a cold - just a minor one, but I eased back on my exercise and of course started eating a little more (fresh juices etc for vitamins).  After 2 weeks with this cold I am back to my exercise regime - and lo and behold the kgs are finally coming off!!

I will stop feeling guilty about my lack of disciplin during my cold now, and chalk it up to getting over my plateau!

Thanks everyone for your inspiring advice and details on how you overcame your plateau

very interesting...I have just lost 10% of my body weight and it didn;t feel that difficult. Now, the scale has slowed WAY down.

Could be Calorie Creep but could also be a natural plateau. I reallly don;t want to wait six months to start losing again though!

Laura

This was so helpful to me in understanding more about my weight loss journey. ( actually -life. My first diet at age 8) I always marveled at those who could lose 80-120 lbs in a year. I was only good for about 40 lbs a year average. It took me four years to lose 130 lbs. That was from 2001-2005. I didn't realize those plateaus were training for long term maintenance. It is five years later and I did have some "calorie creep" of about 15 lbs. Not bad for 5 years as so many who were the large amount losers have put it back on and then some. I learned to maintain without knowing it. I have lost the creep weight with an additional 6 lbs, and have hit the plateau again, but now I can be more patient and know that this track is the long term track. THANKS SO MUCH.

This could not have come at a better time. I thought I was doing something wrong. I even decreased my calorie intake and increased my cardio. Still nothing. I will now stop thinking I am a failure and keep my eyes on the prize.

Lots of information on this one!  I lost 55 lbs last year and while I did hit plateaus for a week or so, there was not a month that went by where I didn't see a negative number.  My thought was my body was taking some time to get used to that weight.  I would increase the intensity of my workout or change it up.  I would also go back on CC to see what my caloric intake should be.  Sometimes if you don't change that number as you lose weight, you could actually be taking in too many calories.  I am not sure I could have lasted through a 6 month plateau!  I took 10 months to lose the weight.  I hit my goal in October last year, ran a 1/2 marathon in December and have actually lost and kept off a couple over my goal.  I am anxious for this October to celebrate one year of getting it off and keeping it off.  Don't lose the faith - you can push through it!!