[FitFabFiftyFive]

Hello

I've been counting calories and sticking to high protein, low fat, low carbs, and managed to lose 12-14 (it yo-yo's). I've been stuck though for the last couple of weeks, and it's discouraging, because I've really stuck to the principles and not cheated.

Any suggestions, I've still got a long way to go to.

[seagirl]

what are you doing for exercise?

[FitFabFiftyFive]

I'm walking during lunch breaks, (30 mins but not fast as I'm downtown amongst shoppers).

Twice a week at the gym doing 30mins on eliptical machine, and a circuit of the weight machines.

[Michelle1210]

Hang in there, I hit a plateau from the get go, I lost 7 lbs in the first two weeks, then I hit a wall it has taken me a "whole month" to loose a lb. but I am loosing, I have been doing 30 day shred as my workout and in that month i saw myself lose a dress size, I felt more athletic, my skin looks more dewy and fresh , I want to encourage you, yes its going to be tough and slow , but focus on the positive, trust me I had moments of sweat blood and tears, but learning to say its ok has been a battle for me. My health is very important to me and I am willing to invest in it.

[seagirl]

Are you doing the elliptical to the point of sweating, increased heart rate, wouldn't be able to sing a song while you did it? Maybe mix it up a bit - do some speed walking after work, go to the gym 3 times a week and take a class or use a different machine sometimes. Use free weights instead of machines, so some workouts that use your body weight as resistance instead of weights, go for a nice long hike one day.

And just keep plugging away.

[Pas de Chaton]

All of the above, plus: How many calories are you eating each day?

[cfmama]

How many calories are you eating a day? Are you tracking everything faithfully (every bite, lick and taste) and you getting in GOOD fats that help you feel full?

[jendiet]

everybody hits a plateau. I find a good way to get my weight loss going again..is to eat regularly...that is right. Eat regularly..no dieting...for one day...then go back to your diet the next. You have to keep the body guessing. It's job is "homeostasis" and it says "oh no something is wrong we're losing fat stores, tissue is being broken down, we have to stop this!" The body doesn't like too many changes...so keep it guessing...so it won't lower your metabolism.

[LitMiss]

Jendiet, is that true? I have always thought that. You could trick your body if you get stuck at a plateau.

[CandieRae]

Try one or more than one of these things and I really believe you will see a difference:

1. Instead of going to the gym only twice a week, throw a third day in there.
2. If you can't get to the gym the extra day, try exercising an extra for 45-60 minutes instead.
3. Depending on how many calories you are taking in, try decreasing your caloric intake by 100 or so, and see how that does for you.
4. For me, if I didn't do any exercise that day, I try to work up a sweat by doing LOTS of household chores like mopping all the floors, running the vacuum cleaner through the whole house, doing a couple of loads of laundry, and making multiple trips up and down my stairs.

[FitFabFiftyFive]

Thanks for all the help and encouragement.......I'm sticking to 1400 cals and yes counting every mouthfull even sugar free gum.

I stepped up the eliptical, because I realised that I wasnt sweating at it anymore, but still find it hard to make three nights after work at the gym, I'll have to try and re-work that some how. But the good news is I dropped again.

Yayy I'll keep my eye on the sweat! lol

[jendiet]

yes litmis, there is even a poster who used it successfully to break a plateau recently. The person ate maintenance for two weeks then dropped back down. You never want your body to settle into a certain way of doing things...because it just becomes more efficient at keeping things the same. Except of course for maintenance-which is exactly that maintaining your goal weight.

[srmb60]

I think it was some of the Maintainers who got after me to watch the intensity of my exercise.

Especially if you are happy and able to stick to your calories, varying the intensity of your exercise is an excellent first choice. You don't have to make more time, mess with your diet .... You just tweak within the framework that is already working for you.

[FitFabFiftyFive]

Thanks for the advice. I increased calories back up to 1500 for a couple of days and dropped weight again for the past two days.

[JayEll]

Hey FitFab,

I'd suggest that given your current weight and activity level, you might just keep 1500 as your target. You actually might lose faster that way. You'd have to try it and see, of course, because everyone is different.

And I agree about adding that third day at the gym. Maybe even try a fourth day?

Jay