Plateaud...NOT HAPPY!
 

So I've officially hit the bump in the road :( I've been doing very well recently. I was put on some medication to help me lose weight and I've lost 35 pounds in about 10 weeks. I'm very excited and happy about those 35 pounds, however I've come upon the dreaded plateau. I have lost anything in about a month. It's getting to the point where, I'm getting frustrated and cranky. I'm trying to look on the bright side and trying to see the goal line, however, I still have a good chunk of weight that I would like to lose. I was not ready for this to happen so early! Anytime I've wanted to lose weight, I've turned to higher protein, lower carb, and it has worked wonderfully. Until now. My diet has consisted of 50% protein, 25% fat and about 25% carb on most days. My scale will not move!! It only knows 2 numbers!!!!

Does anyone has any suggestions??

I'm 27, female, fairly good health other than I'm overweight. I've been working out 5 times a week with between 20-30 minutes or cardio and 20 minutes of strength training.

I'm at my wits end and I don't want to give up but I'm getting sooooo frustrated here!

Thank you!

Alyssa

Hey now....
 

No more of this 'giving up' nonsense, Alyssa.

You listen to Auntie Kimmy, now. Don't make me come kick your butt. ;)

Plateaus are natural. Our bodies adapt to what we ask them to and that's just what yours has done.

Plus, when you weighed more, your body required more calories to maintain itself. Unfortunately, smaller people need fewer calories to do the same tasks that larger folks do. (Sucks, but it's true.)

Your body will respond to shaking things up a bit. Increasing the time or intensity (or both) of your cardio sessions may get you out of your rut.

Likewise with your strength training. There are lots of training methods to mix things up. Try one of these:

• Going a bit heavier and reducing your reps
• adding a second (or third) set
• trying acsending or descending sets
• changing the exercises you're doing for each body part
• splitting your routine

... there are lots of things you can do!

Talk to me. What exercises are you doing? Dumbbells, resistance bands or machines? How heavy? How many reps and sets?

Fret not, my dear. I'm sure we can think of something that'll help!

Kimmy is right. Don't give up! But I agree, it is time to change what you are doing. It may be time to reduce your calories a little bit, or find some different foods and change out some of your usual fare. And altering your workout would be a good idea as well. No doubt the muscles you have been using are really strong now, and have become accustom to what you are doing, so you need to find some new moves to challenge your body again.

You can do it!

Oooh! Oooh!
 

After some thought, I had another idea.

If you were on medication to aid with weightloss, I'm thinking you have health insurance and that a doctor prescribed it. Could you call him and tell him you'd like to meet with a Registered Dietician, so he could make a referral and your insurance will pay?

You can find a Registered Dietician (a professional, licensed nutritionist) at http://www.eatright.org/Public/. They also give information about the benefits to working with an RD.

This is a person who will work closely with you to analyze what you've been doing and make sound suggestions. They teach sustainable lifestyle changes, including exercise and daily activity, not just food. This is what I'd do if I were in your shoes.

Cutting calories further each time you hit a plateau may not be reasonable or sustainable. You need something you can stick with over time.

Hey ladies! I've thought about doing the dietician thing, but I live in a very rural area and there isn't one around that I've been able to find.
I'm not thinking cutting calories is going to be a good idea, I thought for awhile that not eating enough was my problem so I increased from 1200 ( or less, I know not good but I wasn't hungry) to around 1500. Eating small meals about every 2 hours.
I actually took a week off my medication (phentermine, prescribed by my md) and I'm going to see if that may jump start something again for me.
As far as exercise goes, I usually do my cardio and then end with my strength training. I have one of those resistance bands that I've been using for that. My cardio is always different though. I have about 4 dvd's that I alternate, and I also watch the Fit channel on my satellite but it's always different things.
On the BRIGHT side (yay there is one!) I took measurements last week and again this week, and I've lost 4 inches. So could be I'm gaining muscle mass and losing fat. Either way, I'm not giving up!! I refuse!!! I know I'm just being too hard on myself and eventually this will break. It just might take ETERNITY!! lol

Thanks a bunch you two...I'm definitely feeling better!!!

Alyssa

I agree with Alyssa,

I joined fitday back in december and at first was focusing only on my caloric intake and lost about 7-10 lbs. Then the holidays came around and I got out of the habit of entering my calories everyday, thankfully there was no weight gain but I also hadn't gone down any more. When I started my regular routine back in january I decided to add a physical component to my regimen as well as being very strict with my caloric intake. I've been doing Billy Blank's Tae Bo now going on the 2nd week, I try to do it 3 times a week and it's a really good workout which should be burning about 500 cals for the 45 mins that it takes. But I'm so totally bummed out since I've been sticking to a daily calorie total of about 1000 and have not dropped a single pound. I'm currently at 180 and am just craving that moment when I get on the scale and it shows 179. However, in terms of measurements I've lost 2 inches in my waist and 1 in my hips these last two weeks. People are also starting to notice that I look toner and leaner, especially in the mid-section and thighs.

I was just wondering if any of you guys think this "plateau" is actually due to the fact that I'm probably gaining muscle, which weighs more than fat, so I'm technically not losing the weight but still seing a difference in my build?

Also, any advice or encouragement would be awesome cause I'm getting so fed up!:confused:

YES! You're still making progress.
 

Your body is getting smaller. That's really one of the reasons you want to lose weight, right? That's why I'm a strong believer in measuring progress in a variety of ways - and NOT just the number on the scale.

Losing inches is a great indication that you're right on track. The number on the scale will start decreasing again soon. That muscle you're adding requires more calories at rest than the fat you've shed.

You're making yourself into a lean machine, baby! Keep it up!

Sounds like you are headed in the right direction even if the scale doesn't show it!

Technically, muscle does not weigh more than fat. A pound of fat and a pound of muscle weigh the same...a pound. But a pound of muscle takes up less space than a pound of fat and that is probably what you're seeing. Those inches lost are awesome! Besides, who knows what you weigh (besides you, no one) and who sees how you look (everyone)!

For example, I was really miffed when I got on the scale this morning and had gained half a pound...after a quarter of a pound yesterday. I have been diligent about what goes into my mouth and exercising daily. But I have a scale that measures body fat and a whole new lower number popped up after it displayed my weight. My body fat is two percentage points lower than it was a week ago. So I have to remind myself that it is not about having the lowest number on the scale; it's really about getting healthy...and more muscle and less fat equals healthy.

Keep it up and it will all fall into place!

I was definitely shocked when I saw how many inches I had lost despite the scale not moving. I found it VERY reassuring!!

It's good to know I'm not the only one experiencing this! This week I think I may have broken it. I've lost something everyday this week (yeah I know..not supposed to weigh everyday...but it keeps me on track I think) so I'm down about 3 pounds since Sunday. I'm sure it's water weight, but hey, I'll take it!!

Alyssa

Alyssa- I also take phentermine! I only have 14 lbs to get to my goal weight, but my doctor gave it to me for energy more or less. I was finding it hard to get motivated to do anything. I still don't work out. I just started trying to loose weight again, but I've been on the pills on and off since summer. Phentermine gives me a clenched jaw all the time. Does that happen to you?

I have the clenched jaw thing ALL THE TIME! It's so bad my neck muscles hurt sometimes lol. I try to catch myself doing it and then stop but it's hard. I notice it mostly in the mornings, a few hours after I take it. I thought I was the only one having that problem with it, good to know I'm not alone there!! lol

Alyssa

Dear Mirage59,

I am a RD and glad to see you're using FitDay. My husband discovered it a year ago. I tried Weight Watchers this past spring but was frustrated by the amount of work (the same as FitDay) with much less information. It's nice to see how your calorie balance is at the end of the day.

I use to recommend to patients to avoid weighing every day, but after going to an adult weight loss certification class I totally changed my mind and bought a good scale. Now I weigh very regularly. We studied research that followed successful weight loss stories that were 5yrs+, after all isn't that the purpose of weight loss? Too many diets tout great success stories, but they are usually only 1yr successes. Visit them 2-5yrs later and they've gained the weight plus. Here are the common thread these success stories shared:
1. weight daily so there are no surprises.
2. stay with low fat diet.
3. exercise 60-90 minutes cardio 6/week.

So these are people that have changed their life style. I would look at your diet, and that means YOUR personal diet and make changes here and there to lower the fat or lower the quantity. The typical diet plan people view as only temporary. "I'll just stick with the plan until I loose the weight I want and then I can go back to my old ways...." I've heard so many people say, "Just give me a diet and I can follow it...", but they're are usually so restrictive the person that handle misery only so long.

I would also recommend a food diary. So much of weight loss is psychological. I'd say it's 80% of the process. Keep a diary, or use the FitDay journal to log how you felt before and after "falling off the wagon". Also log what you were doing. Learn about yourself and how you think.

Keep it up girl. I'm soooooo proud of you! Remember every day is a new day. The past is the past. Look forward!
"K"

clench jaws
 

Oh I forgot to share my story about clench jaws, migraines and grinding.

I went to a chiropractor school (I was a poor college student getting my nutrition degree). My student was wonderful and told me the problem was my posture. He said I could adjust you, but that would only be treating the symptom. Maybe you could get a referral to see a physcial therapist and see if you're problem is related to posture. It helped immensley for me, but....

I also had issues from a bad childhood. Continuing my counseling has helped too.

So now I almost always stand up straight, haven't had a migraine in years and feel much better. I also got a night guard which I should have gotten years ago. But that's the past and I'm protecting my teeth now for the future.

Hope this helps.
"K"

Thanks for all your info, K. It is great to have a RD on board. Wow, 60 - 90 minutes of cardio 6 days a week! I try to get 60 (sometimes break it up into 1/2 hour sessions, afternoon and evening), but it's a lot. Do you have any thoughts as to a recommended exercise level to maintain weight (as opposed to weight loss)?

I would also like to echo your positive thoughts on a chiropractor and counseling. I see a chiro regularly and it does help you stay well and strong. As for the counseling, well, I'm a psychologist, so...'nuff said! Professional bias and all that. It is all part of taking care of your whole self and I am glad you brought it up!

Everyone on here is worth it, and deserves a huge pat on the back for making the effort! Keep it up!

Alyssa, That's it..I'm giving up the pills. It's not worth it! I didn't take it today and I still feel the effects with my jaw. My body is so used to it now that I don't even feel the energy effects so why take it? You are certainly not alone sister! I was on 30 mg, you?

Scndtonun,

I'm on 37.5mg. I still feel the effects though. I went off for about a week, and I thought I was going to fall asleep everywhere I went. I couldn't get up to work out, could barely stay awake in my classes..it was bad. I know you're not supposed to go off cold turkey though so that may be why I had such a problem when I did go off. As soon as I started them again I could tell a difference.
Have you tried to split them in half and take half in the am and half in the pm? But if you're not feeling it, then I don't blame you. Why put yourself through the misery!!

Alyssa

Thanks K!

I feel really good about how well I've done. I have been using the food journal on fitday and its nice to see the breakdown and all the graphs they have. It definitely keeps me motivated. I've heard weighing daily is "the worst thing you can do" blah blah blah lol. I find it keeps me motivated. When I see the scale go up a little, I don't freak out over it. It just makes me think about what I did or didn't do correctly in the previous days, and then refocus.

Thanks for your encouragement! I'm really excited to have an RD on here! Don't go anywhere!

Alyssa

daily weighing
 

Hi Alyssa,
Daily weighing is only bad if the fluctuations ruin your whole day. Or if you start obsessing and weighing several times per day. (Take it from someone who has gone off the deep end in the past.)

If you're using the number on the scale to determine whether you'll have a good day - or whether you'll punish yourself for an uptick - then it's time to step back a bit from it and look at the bigger picture.

If you can be objective about it, weighing every day is a good way to remind you to stay the course.
Cheers!
K

I weigh myself daily but I only log it once a week. I weigh myself first thing in the morning, buck nekkid as I'm going into the shower, I figure that's when I'm going to weigh the least for the day lol. I've been thinking about getting one of those scales that measures body fat, how well do those work?

Lizzy,
LOL I do weigh myself just like that too. I turn the shower on, use the bathroom, and then hop on the scale! It's the only time I weigh myself ever!
I work at a medical supply store, and the fat monitors do really work. I would just make sure you get a good one, I'm not sure how well the cheaper ones work. Let me know if you need any suggestions on one. I've been thinking about getting one for myself too.
Alyssa

Hey Lizzie, I do the same thing...although I make sure I've peed a couple of times first :)

(I have a great nurse at my doc's office that says I can even take off mascara before getting on the scale there if I think it will help...every little bit does, ha ha.)

Anyway, I have a Tanita body fat scale. I can't vouch for the accuracy but it is helpful in terms of comparing me to myself in previous weeks / days. For example, if it says my body fat is 27%, it may or may not be 27%, but it's probably safe to say that it's less than it was the previous week when it said 29%. I would assume "reasonable" accuracy or there would be violations of truth in advertising and all that, but who knows?

About a year ago, I was working out with a personal trainer who used a hand-held device to measure body fat. Even she said that even if they are not 100% accurate, they are usually consistent.