STALLED: The Tragic Truth About Plateaus

Warning: The following horror story may not be appropriate for more sensitive readers.

I started my weight-loss journey innocently enough, back in January  of this year. It was a part (ok the main part) of becoming a healthier me, and at 317 lbs I had a long way to go. Things were peachy though, I created a system for myself, ate well, exercised, and watched the pounds fall away just as I planned. My boyfriend loved they new way I was cooking and approaching food in general. I felt happier and more in control than ever before.

Then, nearly three weeks ago, the most awful thing happened. NOTHING. I can't say for sure exactly when it started, but now that it's been many many days of seeing the same damn number on the scale, I know for sure; it's the Dreaded PLATEAU. Aieeeeeeeee!!!!!

I was warned about this. I somehow thought I was immune, that I had beat the system! I was happy as a clam for about 20 weeks, lost 45 lbs, with a reasonable calorie deficit,  averaging about 1750 calories intake per day...it was going like clockwork...until the DP. The awful truth is that no one is immune, not even me, who has been so dilligent and virtuous. Why have the diet gods forsaken me so?? Why have I been left to struggle with the evil DP, my fate in question, my future unknown? I could understand it striking if I were, say, 170 lbs and close to a healthy target weight, but I am STILL 272 LBS and have a very long road so WHY WHY WHY must I be stuck here when I am doing everything right?

I have read lots and lots of advice about what to do to break a DP. I am already doing most of it, so don't really know what else i can do to fight back.  Has anyone else made it to the other side, and how did you get there? Holy water, eye of newt, I'll try anything!!

 

I feel your concern, which you should have.  Have you given any thought to speaking with a doctor or a nutritionist about this.  Someone must know the answer...

I can totally relate.. I have been on C-C going on 3 years.  I have been stalled at 170-173 for over a year now.. latel  it is self enduced because of frustration and irritation with the stupid scale.  I started out at 258 BTW..

I know that plateau-ing at any weight is frustrating...but anyone who has stalled when they still had a lot of weight to lose? How did you get through it?

I think you may not be eating enough.  I did a rough calculation based on your stats - assuming a light level of exercise (half an hour a day) - and came up with a maintenance figure of 2800 cals.  So 1750 is on the margins of 'not enough food' and I think, over time, your body has adapted to manage on less and slowed your metabolism.  If you do more than a half hour of exercise a day then it's definitely too low.  I wonder, do you find yourself not feeling hungry much?  Do you feel cold ever? 

My suggestion would be that you have a day this weekend where you consume about 2500 cals.  Stick with your usual foods but increase the portions, for example.  I've done this on lots of occasions in the past and it's an excellent (not to say enjoyable!) way to scotch a plateau.

And then resume your weight-loss on a slightly higer figure.  Say 1900-2000 a day to be on the safe side.   Try to build in lots of variety and avoid eating the same things all the time.  Same goes for the exercise.  Try new activities than your usual routine.

And the final thing to say is to be patient.  Bodies aren't machines and they work in their own way and at their own pace.  If you never lost another ounce you'd still be much healthier than when you started out because you're eating better and you're doing exercise.  So keep it going.  You're doing great.

Original Post by gi-jane:

If you do more than a half hour of exercise a day then it's definitely too low.  I wonder, do you find yourself not feeling hungry much?  Do you feel cold ever?   

gi-jane - could you explain the question of feeling cold please?  Does this relate to not eating enough? 

I can totally sympathize with you on this.  I'm fairly confident that I just broke a plateau.  I started at 298 last September and was stalled at 241-243 for at least 4 weeks.  I still have a good 60 pounds to lose and I, too, was frustrated at the stall.  I was working out 5 days a week, cardio and light weights, mixing up the days I worked out and the types of exercise.  I was also varying my foods but sticking to 1800 calories or so. 

It was scary, but for two days I ate at my maintenance and above and stopped working out.  It's weird to be so calorie conscious and then knowingly go over your amount.  Although it felt weird, it's not a terrible way to get the loss going again.  I added calories by eating mostly healthy items like nuts, peanut butter, and some larger portions of yogurt and fruit.  I also ate some things I don't usually eat like homemade chex mix and luna bars like they were going out of style.  I felt like it worked because my appetite increased and I woke up on the 3rd day feeling ravenously hungry - like my metabolism was working overtime.  After doing this (2 weeks ago), I had dropped to 240 the next day and last week I was at 239.  I will weigh in tomorrow and hope to be around 237. 

Now I'm taking a more conscious zig zag approach and boosting the intensity of my workouts.  Good luck to you!

I just waited mine out. It took about a month and a half. Then when you start to lose weight again you feel fantastic about it. Today I lost 2 pounds, you would have thought I won the lottery. Lol, I even called my boyfriend at work to let him know. Hahaha!! This is what I told myself "eat like a caveman"- try to cut back on processed things some is fine but too much is not good, and workout a little harder- I increased my weights by a total of 5 pounds. So as long as you are eating right and challenging yourself physically the weight will come off. You just have to be very patient. Remember slow and steady wins the race, it sucks but its true!

Haha, I found your post rather funny, not that you're at a plateau, of couse, but your writing style, I'm glad to see you still have a sense of humor at least!

hey Victoria....

oh girl I feel your pain...however you should still be VERY VERY proud of your accomplishments so far!  You are a beautiful girl and are doing GREAT!

This plateau WILL break.  I would try eating more for a c ouple days and maybe take a few days off from exercising.

please keep up posted!
~H~

Original Post by victoriagirl:

Warning: The following horror story may not be appropriate for more sensitive readers.

I started my weight-loss journey innocently enough, back in January of this year. It was a part (ok the main part) of becoming a healthier me, and at 317 lbs I had a long way to go. Things were peachy though, I created a system for myself, ate well, exercised, and watched the pounds fall away just as I planned. My boyfriend loved they new way I was cooking and approaching food in general. I felt happier and more in control than ever before.

Then, nearly three weeks ago, the most awful thing happened. NOTHING. I can't say for sure exactly when it started, but now that it's been many many days of seeing the same damn number on the scale, I know for sure; it's the Dreaded PLATEAU. Aieeeeeeeee!!!!!

I was warned about this. I somehow thought I was immune, that I had beat the system! I was happy as a clam for about 20 weeks, lost 45 lbs, with a reasonable calorie deficit, averaging about 1750 calories intake per day...it was going like clockwork...until the DP. The awful truth is that no one is immune, not even me, who has been so dilligent and virtuous. Why have the diet gods forsaken me so?? Why have I been left to struggle with the evil DP, my fate in question, my future unknown? I could understand it striking if I were, say, 170 lbs and close to a healthy target weight, but I am STILL 272 LBS and have a very long road so WHY WHY WHY must I be stuck here when I am doing everything right?

I have read lots and lots of advice about what to do to break a DP. I am already doing most of it, so don't really know what else i can do to fight back. Has anyone else made it to the other side, and how did you get there? Holy water, eye of newt, I'll try anything!!

Low carb diet

 

Problem solved.

Oh man I totally know your pain. I just recently broke a plateau myself. But I have heard, and mind you I am no expert, that your body needs to plateau now and again to get used to the new weight. So what ever you do don't give up, it will break eventually.

mysticjbyrd, I don't think that a low carb diet is necessarily the answer. There are people like me who just CAN'T CAN'T WON'T I ABSOLUTELY REFUSE to give up carbs. Or even lower the amount of them that I eat. I need them. They are yummy. Yummy yummy yummy.

I plateaued at around 225lbs about a couple of months ago that lasted for three or so weeks. I then discovered CC, and realized that on most days, I wasn't eating anywhere near enough, and on others, I was eating far too much. Exercise also needed to be added back into my weight loss program, but hey, I'm lazy, work makes me bust my ass, I don't like busting my ass further when I get home from work. Overall, though, I was eating too few calories for my activity level. I slowly readjusted my calories, and the weight started coming off again, slowly but surely.

She could try zig-zagging her calories, or eating at maintenance for a couple of days, to re-rev up her metabolism. I've noticed I drop weight quicker if I have a couple of days every couple of weeks where I don't restrict my calories--sure, at first it sucks because I weigh myself daily and I see the 2+lb increase on the scale, but I know that usually by the next day or two I'll have lost that 2lbs, if not more. I don't think restricting food groups is the way to go, however.

Original Post by gi-jane:

I think you may not be eating enough.  I did a rough calculation based on your stats - assuming a light level of exercise (half an hour a day) - and came up with a maintenance figure of 2800 cals.  So 1750 is on the margins of 'not enough food' and I think, over time, your body has adapted to manage on less and slowed your metabolism.  If you do more than a half hour of exercise a day then it's definitely too low.  I wonder, do you find yourself not feeling hungry much?  Do you feel cold ever? 

My suggestion would be that you have a day this weekend where you consume about 2500 cals.  Stick with your usual foods but increase the portions, for example.  I've done this on lots of occasions in the past and it's an excellent (not to say enjoyable!) way to scotch a plateau.

And then resume your weight-loss on a slightly higer figure.  Say 1900-2000 a day to be on the safe side.   Try to build in lots of variety and avoid eating the same things all the time.  Same goes for the exercise.  Try new activities than your usual routine.

And the final thing to say is to be patient.  Bodies aren't machines and they work in their own way and at their own pace.  If you never lost another ounce you'd still be much healthier than when you started out because you're eating better and you're doing exercise.  So keep it going.  You're doing great.

I'm going through the same thing victoriagirl, so I feel your pain.  I have another 37 lbs. to go and I've been stalled at my current weight since March.  Just when I think I've broken through and lose a pound, I gain it right back the next week even though I know I haven't exceeded my calories and I've been working out intensely.  Something funny to note.  Memorial Day weekend is my daughter's birthday weekend.  I ate terribly for four days (cake anyone?) and managed to lose weight that following Friday when I weighed in.  I weighed in today, and I've gained.  Again.  I ate cleanly all week and upped my workouts this week.  I can't figure it out.

If I thought eye of newt or dancing around a bon fire, naked, at midnight would work, I would try it!  :o)

I'm curious how one figures out maintenance calories?    I'm thinking I'm not eating enough, especially on training days.  I currently eat 1650 which is my BMR calories.

One thing is for sure, I would rather be where I'm at now than where I started.  Even if I never lose another pound, I'm grateful for what I have accomplished.

Original Post by gi-jane:

I think you may not be eating enough. I did a rough calculation based on your stats - assuming a light level of exercise (half an hour a day) - and came up with a maintenance figure of 2800 cals. So 1750 is on the margins of 'not enough food' and I think, over time, your body has adapted to manage on less and slowed your metabolism. If you do more than a half hour of exercise a day then it's definitely too low. I wonder, do you find yourself not feeling hungry much? Do you feel cold ever?

My suggestion would be that you have a day this weekend where you consume about 2500 cals. Stick with your usual foods but increase the portions, for example. I've done this on lots of occasions in the past and it's an excellent (not to say enjoyable!) way to scotch a plateau.

And then resume your weight-loss on a slightly higer figure. Say 1900-2000 a day to be on the safe side. Try to build in lots of variety and avoid eating the same things all the time. Same goes for the exercise. Try new activities than your usual routine.

And the final thing to say is to be patient. Bodies aren't machines and they work in their own way and at their own pace. If you never lost another ounce you'd still be much healthier than when you started out because you're eating better and you're doing exercise. So keep it going. You're doing great.

I agree with GI, you most likely should eat more, try the calculator at www.phord.com/cc. Once i started following the numbers listed there, my weight loss continued after my first stall.

Most people will experience a plateau after losing approximately 10% of body weight, for me that was almost right on. I hit plateau after losing 11% of my body weight and was stuck there for 3 weeks. I am slowly easing out of it after a combination of TTOM and pumping my calories up to within 200 under maintenance.

After listening to a recent podcast I have learned that you should take about 2-3 days of rest when hitting a plateau. Don't work out and eat at your BMR. Then get back into your routine, but change it up a bit.... walk an extra 10 minutes, lift an extra set of weights, throw in a set of squats/lunges/pushups, etc... and you should be back to losing pretty quickly. Your body is getting comfortable at your current weight so it needs time to rest. It needs to comprehend that food is plentiful and that you're treating it as such. Every ten days or so shake up your routine so your body doesn't have a chance to adapt.

Also, I don't believe in a "cheat day". Try taking your calories up 200-400 once per week, keep what you eat within reason. Don't go eating up a pizza or anything like that. Use that extra tablespoon of EVOO, eat a tablespoon of good peanut butter, have a handful of almonds/walnuts. By taking a "cheat day" and actually eating the pizza and the ice cream and the this and the that, all the hard work you did all week leading up to this day is wiped out. It's common sense really.

I hope you come off your plateau soon!

Slowed metabolism can often result in a tendency to feel cold...  hence the questions.   I don't know if you've noticed how eating a meal will get your body temperature up, even if it was a cold meal.   The energy in food is rather like the coal you put on a fire.   Put on lots of coal at one time and your fire flares up briskly but over time it cools right down until it goes out.  Put on a few pieces of coal every hour and your fire stays lively but at a low level.

Original Post by gi-jane:

Slowed metabolism can often result in a tendency to feel cold...  hence the questions.   I don't know if you've noticed how eating a meal will get your body temperature up, even if it was a cold meal.   The energy in food is rather like the coal you put on a fire.   Put on lots of coal at one time and your fire flares up briskly but over time it cools right down until it goes out.  Put on a few pieces of coal every hour and your fire stays lively but at a low level.

 And that would mean higher glycemic index foods are like pine and lower glycemic index foods are like...oak. Pine would burn hot but fast and burn out quick, leaving the fire needing more fuel, but still leaving all those ashes behind. ok, getting carried away now.

gi jane - thank you for your advice, I have seen other posts of yours and respect your opinion. I am, in fact, cold all the time now. I figured it was because I have less insulation and my body has not yet adjusted to that. I used to be hot all the time so being cold has been weird - we had a super-hot day here a few weeks ago, I spent the entire day outside and did not melt, it was awesome. But I can see where maybe this is an indication of slowed metabolism. Hmm. Also I am rarely hungry, I figured it's because i found the perfect levels of calories and macronutrient balance to keep me satisfied.

I have been using 1700 cals as a target because when I calculate what I burn, it's 2700 on days that I actually do exercise, so I figured that makes a 1000 cal deficit on days I exercise and less, maybe 600 or 700, on days I don't. Seemed reasonable.

Last weekend I ate near maintenance (well not 2700, more like 2400, that's as high as I could go!) and did not exercise. Guess what happened. Nothing.

This week I have been eating around 1900 per day and still nothing. Part of the problem might be that I am biking to work every day, and I have no clue how many calories that burns. It's only 2 miles and it takes me around 20 minutes, because it's quite hilly. I can't find any estimate for how many calories that burns for me - could be anywhere between 300 cals (leisure biking under 10 mph) or 800 cals (biking with high effort, 12-14 mph). I figure it's probably closer to the second one because while I am not going nearly that fast, believe me it's a HUGE effort to haul my butt up those hills. There is no estimate for biking on hills. So in the end, it's possible I am still averaging a 1000 cal deficit. I dunno.

I will try eating 2700 cals today and tomorrow, and see what happens. I am uneasy about raising my target cals because 1750 has worked so well for me...though it's not working anymore...change is scary. I could try to continue with the 1900 or 1950 and seewhat happens, but so far it's been a bust.

btw I have a very healthy diet of lean proteins (27%) low fat but not crazy low (23%) and most of my carbs come from whole grains, fruits and lots of vegs, and I average 25g of fibre per day, around 10 glasses of water, and eat a wide variety of foods as I love to cook and try new things. I can't imagine anything here is a problem...though I tried going super-high on protein yesterday and low low carb, just to shake things up, but I was so tired I fell asleep on the couch at like 9pm. Methinks carbs are needed.

Wow this was long. Thanks everyone for your advice and support, it means a lot to me!! I am gonna need all the help I can get to make it through without getting totally despondent here! :)

 

Original Post by msmeg1984:

I agree with GI, you most likely should eat more, try the calculator at www.phord.com/cc. Once i started following the numbers listed there, my weight loss continued after my first stall.

Most people will experience a plateau after losing approximately 10% of body weight, for me that was almost right on. I hit plateau after losing 11% of my body weight and was stuck there for 3 weeks. I am slowly easing out of it after a combination of TTOM and pumping my calories up to within 200 under maintenance.

 I used the phord thing before, but had it on sedentary..I have calculated again using A little more active (exercise or sports 2-4x/week) and came up with 1979 cals. So i am thinking that's a good level to be at once I break this plateau...I guess i am guilty of eating too little, but I'm sorry 1750 cals per day did not seem little at all.

I just had 2 tablespoons of peanut butter on my ww english muffin, as well as banana and honey, hahaha! I havent eaten that much peanut butter all at once in months. Kinda nice to know I can afford it.

I have also heard about this plateau after 10% thing...I am at 14% so that's pretty close. I was hoping to be immune. So I wonder...is it better to try and break it, or to just let it work itself out?

I wouldn't increase a lot, if I were you. One sure way to know if your metabolism is "slowed" (whatever simplistic meaning people give to that) is if you feel less energetic, more lethargic. If this is so, then you should eat more, but if you can still do your exercises and feel fine, you are eating enough and should only continue your diet until a change happens. Don't freak out and don't be discouraged. You're 36 years old, which could explain why your body takes longer to lose weight, since you metabolism does become slower with age. It all depends on your height too, as you can imagine, because 1750 Calories is NOT eating little at all, but again, height is a factor.

And even though feeling cold could be a sign of slow metabolism, it could also be a sign, like you mentioned, of less insulation. I'm very small, and I'm able to lose 2-3 pounds per week, eating normally (just no sweets) which I would think would make me a person with "fast" metabolism. I'm always cold, but that's because I am small, and don't have much fat.