Reallllly need some advice

Plateau problem.  And I honestly have waited as long as I possibly could to come to you guys with this because I know all the information is out there. I just don't know what to do anymore and it's making me very very depressed.

I'm 5'8" and 25 y.o.  I was at 147 in November 2008, with an ultimate goal of 135-140.  I had lost 26 pounds since March.  I went home for a month over the holidays and was up to 154.  Didn't worry about it, knew I was enjoying myself but also was aware that I knew the rules: more calories out than in = weight loss.  Well, I got back almost 4 months ago and have been between 153 and 149 the whole time. 

I am quite active, though I work a desk job.  I walk to and from work every day (about 2 miles) plus wherever else I want to go as I don't have a car and can't be bothered waiting for public transportation.  I play volleyball 2-3 times a week for a university (club level for the American readers) for 2 hours, and we work pretty hard.  I also play squash a couple times a week, go for long walks, swim, run (about 3 miles per time at 10-12 km/hr) and lift weights.  I'll do the elliptical, spinning or an aerobics class if I'm bored.  I have a HRM and will burn between 400 and 1000 calories for the time I'm at the gym (1-2.5 hours), and do that about 4-5 times a week.

I eat between 1400 and 2000 calories a day.  This is probably where my problem lies, though I'm still confused.  I was eating steadily at 1600-1700 but wasn't losing very much.  Went down for a week, still nothing.  Finally a month ago I gave up as I was getting really down on the scale every day (not the good kind of 'down').  Stopped counting on here but still weighed everything and knew by counting mentally I was still under my daily burn most days.  Then a couple weeks ago I got a ticket to go to Portugal for a weekend.  Decided to get back on the horse so to speak.  I am back on here, eating between 1400-1800 a day, burning between 2000 and 2500 approximately.  I have gained two pounds since last week.  I know for a fact that I have not gone over my burn a single day. 

Average day: breakfast - All bran; granola with plain yogurt and fruit; or scrambled egg whites with veggies and laughing cow in a tortilla (all under 300 calories). 

lunch - some sort of homemade soup or salad; chicken soup with barley, pasta and bean soup; chicken tortilla; or chicken salad with balsamic vinegar; salad with tuna onion apple cheese and apple cider vinegar (all under 300-400 calories). 

snacks (usually three a day, I like to graze but count everything) - part skim string cheese; apples, pears, clementines, or kiwis; handful of chickpeas or nuts; celery with laughing cow; rice cakes and peanut butter (altogether 300 cal/day).  If I have lots of cals left over I might have tuna salad with light mayo, celery and onions on a WW pita.

dinner - chicken or pork with cranberry sauce or mint sauce; broccoli, spinach, green beans, kale, zucchini or eggplant with garlic powder and maybe some romano cheese; and some wild rice, mexican rice, couscous, homemade potato wedges (not fried), or WW pasta. 

sweets - either organic dark chocolate, light vanilla ice cream or skinny cow hot chocolate. 

Again, I count and weigh everything: olive oil, ketchup, sauces and cheese.  I weigh the meats and veggies and count everything I use to cook them.  I stopped drinking alcohol and only drink tea, coffee, water, and sometimes diet Pepsi or skinny cow hot choc for a sweet tooth.  I'll count the things I put into the tea and coffee. I drink 2-3 litres of water a day.

I've eaten at maintenance, switched up my exercise, stopped exercising, exercised more, eaten less, eaten more, eaten a lot then back to normal....nothing is changing!!!!!!!!!!!

I've taken measurements and have lost only 1/2 inch on my hips and waist since January.

Please PLEASE HELP ME I DON'T KNOW WHAT TO DO!!!

Many many thanks!

Ah yes and after getting back on the horse two weeks ago I've gained 2.5 pounds to bring me back to 153.6, almost back where I was in January!!!!

Hey Tink,

I want to come round your house for dinner!

I'm no expert but I hit a plateaux a while back and actually what I did was give up... I ate normally for a couple of weeks then feeling bad got back on the scales only to discover I hadn't gained any weight at all. Then I got back on the horse and the weight started to come off again!

I didn't actually mean to do it this way, but it worked! Good luck

xx

That's what I tried!  Stopped counting for a couple weeks and hadn't gained any weight...now I'm back to it for two weeks and have gained two pounds!!!!

And you're always welcome for dinner!  I'm Italian, I'm required by law to feed people!

So you did, I didn't read properly. Sorry!

Good luck though, hope you break your plateux soon

x

Have you seen a nutritionist?

No, but I've read 99% of the internet's information on weight loss and diet, what to eat, what not to eat, etc.  Do you think they'd be able to help, or make a personal assessment?

I deleted my response.  I just realized I was being dorky :)

Hi tink8,

Looking through your meal plan, I think the calories would have been higher than you think. I am doing 1200 cal diet, and eating almost the half of yours. If you had precisely checked the calories, then please ignore my message.

I myself had miscalculated and under-estimated what I ate, and it was so frustrating. I did not lose any weight even I made all efforts to check calories and not to eat as much as I would like to. Then one day I measured everything, not guessing from the calories per serving, and ta-da, I was eating more than I thought. I have losing constantly since that day. Of course, I felt more hunger for the first few days but the body adjusted. 

You are doing  great for taking good foods and balancing them, and you already know a lot about good diet, so I do not think you should calculate again (that makes you tired), so my advice is keep the meal plan and try no snack or once a day. Good luck!

Sachikype, I realised it looks like I eat all those things on all days; I meant to show examples of things I eat to switch it up.  For example on one day I'd have granola with yogurt and fruit for breakfast, a chicken salad for lunch, an apple and some string cheese for snacks, chicken with green beans and rice for dinner and some chocolate...not all of it in one day!    although if that were the case that would definitely account for it!! 

I also measure literally everything; weighing the meats, veggies, fruits, measuring liquids and sauces, etc. 

Thanks though!  I think everyone is just as puzzled as me...

Frustrating..it is...those darn Plateaus, while trying to lose weight.  This is common and u will see a lot of it on CC.

For me I researched this very carefully, everywhere and finally decided maybe my problem is in the colon.  I thought, "what about the waste?   If I eat 10 pounds of solid food should nearly ten pounds not come out?  I read where the colon can hold up to 40 pounds of waste in chronic cases.  So I figured if I had a bowel movement twice a day, that would be  perfect for a weight loss program.  I am then not holding on to processed waste or extra unwanted weight.    I started doing a natural colon cleansing with natural foods at every plateau..using more  grains, like bran and psyllium husks.   Now  I am losing weight, sleeping well, am happy, have stamina and energy...so to me I must be okay eating more food and getting most of my vitamins from food not from a pill.   I also believe taking excessive amount of vitamins in pill form will upset the natural metabolism needed for natural weight loss and to keep the weight off..
I would of course make sure I am okay by checking my Blood Pressure daily and keeping it logged in a diary.  I use a wrist monitor, $20 to $50 at any Drug store or on line.

My stats so far:  I was 202lbs Jan 09, am 174lbs now and aiming for 167 by May 31st 09.

Original Post by tink8:

Plateau problem.  And I honestly have waited as long as I possibly could to come to you guys with this because I know all the information is out there. I just don't know what to do anymore and it's making me very very depressed.

I'm 5'8" and 25 y.o.  I was at 147 in November 2008, with an ultimate goal of 135-140.  I had lost 26 pounds since March.  I went home for a month over the holidays and was up to 154.  Didn't worry about it, knew I was enjoying myself but also was aware that I knew the rules: more calories out than in = weight loss.  Well, I got back almost 4 months ago and have been between 153 and 149 the whole time. 

I am quite active, though I work a desk job.  I walk to and from work every day (about 2 miles) plus wherever else I want to go as I don't have a car and can't be bothered waiting for public transportation.  I play volleyball 2-3 times a week for a university (club level for the American readers) for 2 hours, and we work pretty hard.  I also play squash a couple times a week, go for long walks, swim, run (about 3 miles per time at 10-12 km/hr) and lift weights.  I'll do the elliptical, spinning or an aerobics class if I'm bored.  I have a HRM and will burn between 400 and 1000 calories for the time I'm at the gym (1-2.5 hours), and do that about 4-5 times a week.

I eat between 1400 and 2000 calories a day.  This is probably where my problem lies, though I'm still confused.  I was eating steadily at 1600-1700 but wasn't losing very much.  Went down for a week, still nothing.  Finally a month ago I gave up as I was getting really down on the scale every day (not the good kind of 'down').  Stopped counting on here but still weighed everything and knew by counting mentally I was still under my daily burn most days.  Then a couple weeks ago I got a ticket to go to Portugal for a weekend.  Decided to get back on the horse so to speak.  I am back on here, eating between 1400-1800 a day, burning between 2000 and 2500 approximately.  I have gained two pounds since last week.  I know for a fact that I have not gone over my burn a single day. 

Average day: breakfast - All bran; granola with plain yogurt and fruit; or scrambled egg whites with veggies and laughing cow in a tortilla (all under 300 calories). 

lunch - some sort of homemade soup or salad; chicken soup with barley, pasta and bean soup; chicken tortilla; or chicken salad with balsamic vinegar; salad with tuna onion apple cheese and apple cider vinegar (all under 300-400 calories). 

snacks (usually three a day, I like to graze but count everything) - part skim string cheese; apples, pears, clementines, or kiwis; handful of chickpeas or nuts; celery with laughing cow; rice cakes and peanut butter (altogether 300 cal/day).  If I have lots of cals left over I might have tuna salad with light mayo, celery and onions on a WW pita.

dinner - chicken or pork with cranberry sauce or mint sauce; broccoli, spinach, green beans, kale, zucchini or eggplant with garlic powder and maybe some romano cheese; and some wild rice, mexican rice, couscous, homemade potato wedges (not fried), or WW pasta. 

sweets - either organic dark chocolate, light vanilla ice cream or skinny cow hot chocolate. 

Again, I count and weigh everything: olive oil, ketchup, sauces and cheese.  I weigh the meats and veggies and count everything I use to cook them.  I stopped drinking alcohol and only drink tea, coffee, water, and sometimes diet Pepsi or skinny cow hot choc for a sweet tooth.  I'll count the things I put into the tea and coffee. I drink 2-3 litres of water a day.

I've eaten at maintenance, switched up my exercise, stopped exercising, exercised more, eaten less, eaten more, eaten a lot then back to normal....nothing is changing!!!!!!!!!!!

I've taken measurements and have lost only 1/2 inch on my hips and waist since January.

Please PLEASE HELP ME I DON'T KNOW WHAT TO DO!!!

Many many thanks!

 First of all Tink, take a deep breath and stop panicking! Second of all, I have a couple of suggestions. (1) as your weight changes, so does your BMR( how many calories you need a day to maintain your current weight). Roughly, your BMR is probably approx. 1500, but because you are active-approx 2500 but don't exceed 2000. 3500 calories=1 lb, so figure out how much you want to burn between exercise and your calorie deficit. (2) NO AEROBICS FOR FAST WEIGHT LOSS!!!  possibly do aerobic exercise and spinning class to maintain weight, but rely on CARDIO like elliptical and treadmill and machines like that---CARDIO,CARDIO,CARDIO. aerobis is ok, but spend most of your time on fat burning machines( for example 20 min aerobics, 1 hr cardio? you get the point) and lastly (3) remember muscles weigh more than fat, so if you lift weights, the weight that you're gaining may be muscle weight not fat weight. Speaking of fat, I noticed that you didn't mention any lowfat foods in your diet. Try going for lowfat+low sodium+low carbs ( especially lowfat and low carb).

Good Luck!

Cansas M. , Kinesiology major; aspiring Fitness Trainer 

Original Post by themassageguy:

For me I researched this very carefully, everywhere and finally decided maybe my problem is in the colon.  I thought, "what about the waste?   If I eat 10 pounds of solid food should nearly ten pounds not come out?

If you put a 10 lb log on a fire would you expect to get 10 lbs of ash back?

I read where the colon can hold up to 40 pounds of waste in chronic cases. 

You read wrong, there is no way you could fit 40 pounds of waste in your colon.

Hi, I knew they were examples and not all you ate a day. Just a thought, for example, some nuts are over 400 cal for handful. But you measure and weigh everything... so now I have no idea... but there must be reasonable explanations for it.

Tink8, I too have been frustrated by a major plateau and, like you, tried several of the things we're told to do (i.e. up our calories, lower our calories, change the exercise routine, etc.).  For more then eight months I hardly saw the scale budge.  Note that I'm under the watchful eye of a doctor whom, bless her heart, has been just as frustrated as me!!!

And then all of a sudden, I lost 10 pounds this week!!!! ??????  (FYI, I have 30-40 pounds to still lose so 10 pounds isn't too terribly drastic.)

What changed?  I was laid off from work a few weeks ago, so I've been able to get in more sleep (actually getting 8 hours a day now).  I can go to the gym when I want and not after work when it's crowded, so I can take my time doing my routine.  I've been able to get out in the yard every day for a couple of hours to garden and work on other projects (much more active).  And as for my diet..... I still eat the same, watch my calories and portions and make good choices, but since I'm more active in the yard, I upped my calories from about 1,300-1,400 per day, to 1,500 - 1,800.

I don't know if it's the extra sleep, the extra calories, or what, but I'm going to keep a close eye on my data for the next month to see what happens.  I know the weight loss will eventually slow down again, but even if this puts me back on the path to losing one pound per week, I'll be ecstatic!

I hope you find your successful combination soon.  Plateaus are sooooooo frustrating!!!!!

Original Post by cansas:

  (2) NO AEROBICS FOR FAST WEIGHT LOSS!!!  possibly do aerobic exercise and spinning class to maintain weight, but rely on CARDIO like elliptical and treadmill and machines like that---CARDIO,CARDIO,CARDIO. aerobis is ok, but spend most of your time on fat burning machines( for example 20 min aerobics, 1 hr cardio? you get the point) and lastly [...]

Cansas M. , Kinesiology major; aspiring Fitness Trainer 

What is the difference between aerobic and cardio? I thought they were synonyms.

Original Post by corduroyfirekills3:

What is the difference between aerobic and cardio? I thought they were synonyms.

They are often used synonymously, but aren't really synonyms.  Aerobic exercise is exercise where oxygen is used to break down glucose which produces energy.  Cardio is any exercise that puts a strain on the cardiovascular system (if your heart rate increases you're doing cardio). 

I thought they were similar too...I meant that when I get bored I do some of the classes at the gym like kick aerobics or spinning.  According to my HRM I burn similar amounts of calories in those classes as I do on the treadmill or elliptical.  Is it still better to do treadmill or something?

Sachikype, I was just making sure!  I rarely eat nuts, and sparingly as they are quite calorific!  I was thinking maybe I don't eat enough fats?  I usually get 50-60% carbs, 20-30% protein and only 15-20% carbs usually...

Kaufmkk, congrats on finally breaking that plateau!  I'm really hoping something similar happens to me, and I think that is really what pushes me to keep going. 

Thanks!  Still welcoming any advice anyone can provide....  :-)

Original Post by floggingsully:

They are often used synonymously, but aren't really synonyms.  Aerobic exercise is exercise where oxygen is used to break down glucose which produces energy.  Cardio is any exercise that puts a strain on the cardiovascular system (if your heart rate increases you're doing cardio). 

Ok, so that would mean that aerobic is a subset of cardio, so saying don't do aerobic do cadio is meaningless. Right?

Floggingsully says "Cardio is any exercise that puts a strain on the cardiovascular system (if your heart rate increases you're doing cardio)."

Correct me if I am wrong, but unless someone is exceptionally unusual, doesn't all exercise increase the heart rate.  While your definition maybe technically correct, it seems to erase any distinction between "cardio" and other forms of exercise.  I think most people consider "cardio" to be pretty synomynous with what used to be called aerobic exercise, e.g., brisk walking, jogging, running, bicycling, elliptical, step aerobics, spinning, etc. where you maintain an elevated heart rate for some extended period of time but usually do not exceed your aerobic threshold.

I think Cansas was thinking of "aerobics" as only things like step aerobics classes or something.  But his/her saying don't do "aerobics" but do do "cardio" (treadmill and elliptical) makes absolutely no sense.

when i was on a plateau i took three days and basically ate whatever i wanted. i had school lunch (easilly 700 calories or more) had cheesecake one night and hardly exercised. about a week later i was off the plateau :)