3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Diet Central > General Diet Plans and Questions > LA Weight Loss

I have been plateaud for over a month - looking for some advice please...

Reply
 
Thread Tools
Old 06-08-2007, 12:12 PM   #1
Senior Member
 
Pastrey's Avatar
 
Join Date: Jan 2007
Location: Smiths Falls, Ontario, Canada
Posts: 149

S/C/G: 224/189/130

Height: 5'5"

Default I have been plateaud for over a month - looking for some advice please...

I am starting to get really frustrated. I have been at about 200 lbs now for about a month and a half. It fluctuates between 202 and 199.8, for the most part sitting at 200 even. I consider this to be a plateau.

I have tried to bring it up to COD, and they tell me I can’t move down a food plan until I reach 187 lbs. I have been setting mini goals for myself to get to 187, but never get below 199.8. As I lose out on these goals, I am starting to wonder what is the point? I stay on plan as much as I can, and have followed their suggestions. Problem is that I get a different counsellor each time. One tells me I shouldn’t use soy milk, another tells me no beef or pork, another to only have fibre one cereal once or twice a week as a starch, and now I am told I shouldn’t have chicken (because I buy it pre frozen and there is some sodium in it – although not a lot and I boil my chicken). I get to the point where I just don’t know what to eat. A month and a half later, I am still 200 lbs.

I am just getting really frustrated and depressed. I took up walking – which helps, but only on nice days. Weather lately has been rain and thunderstorms. LAWL claimed their diet works without exercise, but it stalled for me. My weight loss shouldn’t be over. I am 5’5 and 200 lbs. Only 5 years ago did I weigh 130 lbs (and could have lost some at that time). I have a small to medium frame, and am still in my 20’s. There is no way that this is it and all I am going to lose!

How do I get to 187 lbs. if I’ve plateaud?? I’ve tried asking COD this, and they tell me to wait and see how I do the following week. Week after week I get the same story. Week after week I feel like giving up more and more. Part of me wants to just go ahead and move myself down a plan as I know the exchanges (I am currently on red with no lites, would be moving down to purple with no lites) – likely the calorie counting part of me. To me it makes sense that if I have plateaud, it is time to change something. I am eating the lightest exchanges I can think of.

Example of my food for the day: B - ¾ cup mixed berries with ¾ cup cottage cheese (1P and 1Fr),
Snack – 1 rice cake, 1 apple (1S, 1Fr)
Lunch – tuna salad, 3 melba toast, celery sticks (2 ribs), 1 cup yogurt (1P, 1Fat, 1 S, 2V, 1D)
Snack – 1 rice cake, 1 apple (1S, 1Fr)
Dinner – 3 oz chicken breast – boiled, 1 cup steamed green beans (1/2P, 2 V)

What would you guys do? Have you ever been in this kind of situation? I just don’t want to waste months of my time (and really money because I’ve paid for this program) waiting to see if the weight will start coming off again…
__________________
Patsy, LAWL COD, purple w/o lites

Pastrey is offline   Reply With Quote
Old 06-08-2007, 12:21 PM   #2
Joni - Atlanta, GA
 
Joni135's Avatar
 
Join Date: Jun 2006
Location: Woodstock, GA
Posts: 2,053

Height: 5'3"

Default Here's all my Plateau advice.....copied from other posts

What LAWL says

Eating frequently can help to keep metabolism active and burning through out the day. Try to split her meals into 5-6 mini meals each day, and plan each meal to contain some protein or dairy in each. You can split either—proteins must be the same if splitting. Examples of small frequent meals include nuts & raisins, yogurt & berries, celery and peanut butter, chicken with broccoli & brown rice, LA Lite & tossed salad with cheese, LA Lite powder blended with yogurt and berries, etc. This can also help you to get in all your foods, so sitting down to 3 large meals is not so overwhelming.

Make sure you are getting a variety of all foods, and not eating the same type of foods at the same times, everyday. The body gets use to burning the same types of foods, so mixing it up can help to jump start metabolism. Try including a Carb craver menu items or some new recipes from the cookbook-to add variety and introduce new foods.

Change up your eating patterns, so to have different foods or types of exchanges at different times of the day. One morning, instead of a half protein & a starch, try a dairy and a fruit (like a smoothie) or a full protein & a vegetable (such as an omelet).Or try a Carb Craver cereal item with fruit for lunch-for a change of pace.

Try using combination foods, that use more than one exchange at a time, such as Biscotti, cereal bar, DeLites, etc.-to help get in all your exchanges.
Try smaller portion sized foods, such as beef vs. chicken, cheese vs. milk, nuts verses a full serving of chicken,

Incorporate the client include some light (approved by her dr. first) activity, such as walking–to help boost her metabolism.

Limit higher sodium foods, such as frozen & restaurant meals, deli meats, canned foods, cottage cheese, etc. - to no more that 2-3 times per week total, to help control any fluid fluctuations. Also, get in at least 10-12 glasses of water, as your body will retain more if it does not get enough.
Make certain to keep a very detailed diary-weighing and measuring all foods and recording all portion sizes, including fats, beverages, condiments, as well as meal times and duration of any exercise in time spent-to review your food patterns and energy needs.


Here is a plateau breaker suggested by my COD

Proteins - lean options such as chicken, fish and veal
Starches - high fiber/low cal, lite whole grain bread (35-45 cal/slice)
Fruits - high fiber - strawberries, raspberries (I used frozen) and apples
Vegetables - high fiber - broccoli and spinach
LA Lites: 1 drink and 1 bar instead of two bars a day.
H2O - up to 10-12 glasses
No fast food, frozen food or restaurant foods

In addition, I suggest hot lemon water first thing in the morning
and adding lemon juice to your water.

I also try to use protein instead of cereal for my breakfast to get my metabolism going early in the day. Try skim ricotta cheese slightly warm with cinnamon. It is yummy. You can add fruit if you like.

Monitor your weight loss with these suggestions for the next10-15 days. Follow up with us, as well as he counselors in your centerfor further assistance. Please send a few days of your diary for use to evaluate further at that time.



Plateau Buster

I'd cut out as much processed food as possible, make sure I was exercising for at least 30 min every day, and I would make sure I was eating a good number of calories - not too much, not too little. Try to make a few goals that aren't scale related to get you through this tough time.

eat small, frequent meals, and keep up both the weight lifting and the cardio.

Try zig-zagging your calories or having lower carbs days interpersed with higher carb days, just to keep your body guessing.
You will lose weight, just give your body some time to adjust to it.

Platues are pure touture, I had only started my new lifestyle by changing what I was eating, after I lost 2o lbs I decided to kick it up a notch and excersise hard core, thats when my weight platued for 8 weeks, nothing.. I was so mad and wanted to give up but I just kept pushing and finally last week I dropped 5 lbs. I could tell when I platued that my body was still changing, clothes looser and just more energy, so I used that as my motivation to keep going. It was hard but here I am! Still plenty to go but now I know I can do this!

was on a plateau for 3 months. Kept doing everything the same as I had been and nothing happened. Dropped maybe a pound a month. Lowered calories and again nothing happened. I have recently zig zagged calories and am losing again. I've lost 3 pounds in a week! Zig zagging certainly has helped me.

15 Tips for Breaking through a Plateau (by Weight Watcher Leader Elizabeth):

1. JOURNAL, JOURNAL, JOURNAL -- This is one of the most powerful tools to help you stay on track or get back on track. Your journal can help you see where you are perhaps going over or under on your number of points for the day, or aren't getting in the Guidelines for Healthy Living requirements. Use your journal as a detective tool: Had a good week? Look over it at the end of the week and try and see what you think contributed to that success. Had a not so good week? Again, look over your journal to see what may have contributed to you playing a little looser with the program. Look at last week's journal for clues too, sometimes it takes a full week before the effects of a blown week show up.

2. EATING BY THE NUMBERS (Or are you getting in too many carbs? Protein? Not enough fat?) -- Look at your food choices, are you really getting a wide variety of foods in? Remember, your body needs nutrients from lots of different sources and if you're eating the same things all the time or too much of one type of food, you're probably not getting the proper nutrition your body needs. How is your protein to carb ratio? Look at the Eating by the Numbers chart on page 8 of your Week 1 booklet for suggested guidelines of how to most nutritiously spend your points during the day. These are suggested ranges for someone under 200 pounds, for over 200 take most of your extra points from complex carbohydrates and protein. There's a helpful Excel spreadsheet on Rea's homepage: www.geocities.com/Heartland/Plains/6548/ that is called something like the Points Food Groups Journal that she's got set up for 28-35 points per day, but all you've got to do is input your points range and the suggested guidelines from the Eating by the Numbers chart for the various food groups. This can help too if you're one of those old WW selection plan people who just don't like the Points system. You can use this to follow the points, but use it for the selections of the various food groups so that you keep a healthy balance in your points. Take a look at your food choices as sometimes we have the attitude that as long as our points balance at the end of the day we're okay, but if we keep in mind the Guidelines for Healthy Living on pages 5-7 of the Week 1 booklet, we'll see that we still are asked to do a few steps to ensure we're spending our points in a way that keeps our bodies healthy.

3. WEIGH AND MEASURE PORTIONS -- Too many times our portions have gotten bigger without us realizing it, using measuring cups and spoons and weighing out our portions can give us a better idea if our portions have suddenly grown bigger than we're counting. Remember, portion size does matter.

4. READ LABELS CAREFULLY -- Are you counting your points right for the product that you're eating. I remind everyone of my jumbo dinner frank story where the serving size was half a frank! Who eats half a frank? I was counting 4 points when I should have been counting 8 points. If you're eating a bigger serving size than the one listed on the label you're probably eating more points than you calculated.

5. REMEMBER, ZERO MULTIPLIED IS NOT ALWAYS ZERO (okay, not when it comes to food points) -- If you're eating one serving of fat free sugar free gelatin for 10 calories, okay, that's zero points, but if you're now eating 4 servings plus 2 tbsp of fat free whipped topping, you've got yourself one point! Beware of those hidden extras where we multiply portions, and beware of BLT's: Bites, Licks, and Tastes that never seem to get counted on any journal. These add up.

6. TOO MANY REFINED CARBS? -- Are you eating too many sources of simple and refined carbohydrates, the stuff that's heavily processed and no longer looks like its natural food source. Think of it as the difference between whole grain bread and processed white bread, brown rice vs. white rice, popcorn cakes vs. corn on the cob. Try to include more of the natural sources of carbohydrates in your diet stuff like beans, yams, potatoes, brown rice, and whole wheat anything rather than so many crackers, pretzels, and chips (even low fat chips). This is not to say you can't have any refined carbs, just try to limit the amount of them if you're having trouble

7. NOT ENOUGH FAT? -- Okay, this sounds counterintuitive, but according to the Eating by the Numbers chart and for good nutrition you should be actively adding in about 2-3 points of fat per day. This is stuff like vegetable oils, margarine, butter, regular or reduced fat (not fat free) salad dressing, avocados, regular or reduced fat (not fat free) mayonnaise, olives, and peanut or soy butter. I have personally met a number of people now who weren't losing and when I suggested they start actively adding in 2-3 points of fat per day they started losing again. Our bodies need enough fat in order to properly function. You think there's enough fat in my food already, right? Not when you're limiting your number of points in order to lose weight. We are often making much lower fat choices than we normally would have, and as a consequence our consumption of fat falls far below the recommended guidelines according to lots of nutrition experts of 30% of your total calories in fat per day. If you are limiting your fat intake to only the fat that's naturally in food and even then you're probably taking the skin off the chicken and drinking skim or 1% milk, then you might only be getting around 10% of your calories in fat per day, not enough for your body. So, the reason our bodies need enough fat in our diets each day as opposed to just feeding off of our body's fat stores is because fat contains an essential fatty acid: linoleic acid, that our body can't produce on its own. That fat is needed for proper metabolic and digestive function. Fat provides essential nutrients our bodies need, it transports fat soluble vitamins that our bodies need, it is needed for proper digestion and metabolic function, it helps us keep fuller longer, keeps our hair and skin nice, and is crucial for proper gallbladder function. If you're on a super low fat diet you can develop gallstones that are no fun and super painful.

8. DRINK HALF YOUR BODY WEIGHT IN WATER EACH DAY. -- According to Barbara Levine, R.D., Ph.D., the Director of the Nutrition Information Center at the New York Hospital-Cornell Medical Center and reported in the June issue of Weight Watchers magazine, she says that overweight people need more water than the typical 8 cups a day rule. "Overweight people tend to need more water, because fat cells hold more water than other fat cells in the body. To determine the number of ounces of water you need per day, divide your weight by two. For example, a person who weighs 140 pounds should consume 70 ounces, or about 9 cups. Of course, this is an estimate. The best way to gauge whether you are getting enough water is to monitor the color of your urine. If you're drinking enough, it should be the color of pale straw. If it is a deeper yellow, you're not getting enough fluids" (page 16, June 1999). Lots of times we misinterpret thirst for hunger, try water first, wait 20 minutes, real hunger will not go away.

9. MAKE SURE YOU'RE GETTING FIVE SERVINGS OF FRUITS AND VEGETABLES PER DAY. -- Eating the zero point veggies can often help us to fill up so that we're not eating the other higher points foods instead. If you're hungry, try non-starchy veggies first. Lots of members make the Garden Vegetable Soup recipe in the Week 1 booklet and eat a bowl of that before dinner to fill up a bit so that you can get full on the smaller portions you'll be serving yourself. Try a glass of V8 juice before a meal during the summer when soup sounds too hot. Variety is good here too, try a new fruit or veggie each month to expand your repertoire.

10. INCREASE THE FREQUENCY OR INTENSITY OF YOUR PHYSICAL ACTIVITY. -- Are you exercising? If not, know that you'll be much more successful at losing the weight and keeping it off if you are also physically active. Find something that you enjoy doing and just do it! Start with a five minute walk out of your door, look at your watch after five minutes start heading back, just like that you've done 10 minutes! Next week start adding in a couple of extra minutes, try walking for 7 minutes out of your door, and 7 minutes back, you've now done 14 minutes. Keep adding until you're up to at least 10 minutes out and 10 minutes back. If you're already active, are you exercising at enough intensity? If you can easily carry on a conversation while exercising (you should be able to speak, but it should take a bit of effort) you're not challenging your body enough. Your body becomes really efficient at adjusting to the amount of physical activity you're doing, so you regularly have to adjust either the intensity of your workouts or the frequency in order to continue to reap the maximum benefit from physical activity. Try strength training in order to build lean muscle tissue. As we get older we lose lean muscle tissue which depresses your metabolism in addition severely restrictive diets where we eat too few calories can cause us to lose weight but lots of it is lean muscle which also depresses our metabolism. If we build muscle tissue this can help us to reverse that process and to make us trimmer and stronger.

11. MOVE THE FURNITURE AROUND. -- Do you always have your biggest meal at dinner? Try eating your biggest meal for lunch or even for breakfast, with smaller meals for the remaining meals. If you regularly eat most of your points at one meal your body converts the rest of the food into stored energy...fat...so that if you balance your points out throughout the day better you can actually give your metabolism a boost by keeping it revving throughout the day instead of only one spike at dinner. Food actually helps to boost our metabolism, that's why it's important never to skip meals. There's a saying that you could help losing weight. to lose weight by eating breakfast like a king, lunch like a prince, and dinner like a pauper. This gives us the majority of our points early in the day when our bodies can use them because we're active instead of right before bed if we eat them at dinner.

12. TRY VARYING YOUR NUMBER OF POINTS. -- Do you always eat at a certain number of points per day? Your body gets very efficient at predicting its intake and adjusts itself accordingly. Keep it guessing. Try mixing up the number of points you have...low one day, middle the next, back to low, then high end of your points. Special note: If you're very active never eat at the low end of your points, your body may think it's starving, always eat middle to high end of your points and take those extra exercise points if you need them...let your hunger be your guide.

13. TAKE YOUR MEASUREMENTS AND LOOK FOR OTHER NON-SCALE SIGNS OF PROGRESS. -- Often even when the scale isn't moving, we're still improving our health and our bodies which will show up in other ways other than the scale. Have your measurements gone down? How are your clothes fitting? Can you climb a flight of stairs without being winded? Has your cholesterol gone down? Can you walk now for 20 minutes when before you were huffing and puffing at 5 minutes? How do you feel?

14. ARE YOU ON AN ATTITUDE PLATEAU? -- Are you just tired of feeling like you're going to be doing this forever? Does that translate into that right now your desire to lose weight is equal to your desire for freedom from counting and having to think about points and healthy food choices? If so, then that mental attitude might be the culprit in that you're following a more relaxed adherence to the program but you think you're still doing it to the letter. Remind yourself of why you started this process, look at how far you've come. Is your goal still the same? Is it that you're scared of success, are okay with how you look right now, have you become complacent? Ask yourself these kind of questions honestly. If you're tired of the weight loss routine or have become complacent, try spicing up your food plan by trying more interesting meals and snacks, adding new foods, trying new recipes or new restaurants. Set new goals, setting a new goal can continue to challenge yourself.

15. CONSIDER MAINTENANCE. -- A plateau that lasts a long time can be the practice to show you that you can maintain your weight. Sustaining weight loss is a challenge in itself. Consider doing the maintenance process so as to take a break from weight loss. Taking a break from weight loss and focusing on keeping the weight off can be the best thing to do, especially if a vacation or stressful situation is what is keeping you from continuing on your weight loss journey. It's better to gain some ground, then hold it, then go back and gain more ground than to give up because then you lose all of the ground you've gained (lost!).

WHEN YOUR WEIGHT PLATEAUS - Bob Greene (Make the Connection)

A plateau occurs when your weight remains the same for a period of time. This can last weeks or even a couple of months. With nearly every successful weight-loss program, you can expect your weight to plateau--probably many times. Plateaus occur for a variety of reasons, and are quite normal.

One of the most common reasons for a plateau is a natural adjustment to weight loss. Your body needs to make many adjustments when you lose weight, and it will release the weight only when it’s ready. Realize that it is virtually impossible to lose more than three pounds of fat in a week. If you lose more than three pounds in a given week, you are losing either water weight or muscle/lean weight—which, as you know, is not what we want.

Go to the local butcher counter and ask to see three pounds of fat. You will see that it takes up a lot of space, and your body must make physical adjustments for this loss. At this time, physiologists don’t know all there is to know about these adjustments, but we can be sure that they serve a purpose. Plateaus caused by these natural adjustments normally last two or three weeks, but could go on for a month or two. So be patient and stay on your program!

Another cause of plateaus is water fluctuation. As I discussed earlier, water can be retained for a variety of reasons. This extra water weight can create the illusion that you are gaining weight or have reached a plateau – even when you’re losing FAT. Plateaus caused by these water fluctuations typically last from three days to one week. Again, just realize that these are temporary fluctuations in your weight, and don’t be alarmed.

Cheating on your program can also cause plateaus. Let’s say you’ve been good about following the program, and you’ve had consistent weight loss. Now you have a bad eating and/or exercise week. This may or may not make you gain weight, but it could easily result in a prolonged plateau. This type of plateau can last as long as you are cheating on your program. My advice is to take this attitude: "Yes, I went of my program, but everyone slips up from time to time. I’m going to get right back to work and pay the price for that week."

And keep in mind, a bad day or week might not show up right away on the scale. But you shouldn’t think you’ve gotten away with something, because it will show up at some point. This is why it’s important to get right back on the program as soon as you stray from it. Don’t give it up.

A Positive Spin On Those Frustrating Weight Loss Plateaus ediet newsletter - April 13, 2000 by Cyndi Thomas, N.D.

We live in a society that wants instant gratification. We want our health and weight loss... and we want it now! True health and permanent weight loss takes time. I have so many clients that have the attitude, "Well, I've followed your advice for a month now, why don't I feel better yet?" I have to remind them, "You didn't get sick overnight and it will take time to see the desired results." Now, onto weight loss...Just as the body was formed and operates on a priority basis, so it heals on a priority basis. This means that the most important parts of the body get the healing attention before the less vital tissues. We can't force the body to place its healing priority on weight loss when in fact the liver is about to die, for example. The liver is more important to your body than the extra pounds. So all the energies of the body go to heal the liver and weight loss will stop. The body will not compromise what health and vitality it does have in one part of the body to bring about healing in another. In other words, the body will not "rob Peter to pay Paul." So you may be eating nutritionally and exercising and you start out losing some weight. But then all of a sudden, you become stuck at a certain weight -- the needle on the scale won't budge anymore. The body is rejoicing on the inside and saying things like, "You know, we have all this extra energy now because Mr. Doughnut here has decided to start eating right and exercising -- let's take some of our new available energy and start the healing process on his congested liver!" So the body will take all the available energy and channel it into the liver. As a result the weight loss stops. The body will NOT take away any energy needed for daily activities and maintenance. It will only take what is left over to start the healing process. It's my belief that the body does not completely heal one part before moving on to the next item on its priority list. Rather, it heals a part to the degree that it is no longer a priority. At that point the healing attention is shifted to the part of the body that is now in most need of repair. In the above example, once the liver has been cleansed somewhat, the body will refocus its attention on other areas... perhaps back to weight loss. During my weight loss period, I would hit plateaus where it seemed like I'd never lose another pound. I lost 10 pounds and then nothing for 3 weeks. During that time I woke up one morning and my arthritis was gone and my blood sugar had stabilized somewhat. If you keep on your diet and exercise program, you will eventually lose all the weight you want. A healthy body is not overweight. Remember, "Always strive for health and the weight loss will happen!"

Weight-Loss Plateau is a Good Sign
By Loni Calie Reed

The 1st week of a calorie-controlled weight loss diet is easy. The 2nd and 3rd weeks are not too hard either. But around the 4th or 5th week it seems that the scale will not budge. You have reached your first weight loss plateau. Plateaus, the times when your weight stubbornly stays put, are normal. Of course, plateaus are frustrating – so much so that many people abandon their weight loss efforts. But surprisingly, a plateau is a positive sign. It is a signal from your body that you have lost body fat, but unfortunately, not body weight. This last statement may sound contradictory. How can someone lose body fat and not lose body weight? Basically, the answer is that in place of the fat you lost, your body now holds water. Until the water is lost, the scale will not register your achievement. Scales cannot tell the difference between weight that is fat and weight that is water. Unfortunately, you cannot see inside yourself either. But you can learn what is going on and why. The human body, like the food we eat is composed of nutrients – protein, carbohydrates, fat, vitamins, minerals and water. If you were a trim 150 pounds, your body would contain about 90 pounds of water, 30 pounds of fat and 30 pounds of all the other nutrients. As you can see, you (and everyone else) are mostly “all wet”. Water is not just blood. Much of the body’s water is part of the chemical configuration of cells, tissues and organs. For example, muscle hold considerable water within its structure. Generally, 1 pound of muscle tissue in the body is associated with 4 pounds of water. Even fat tissue is about 15% water. So for example, 7 pounds of body fat contains about 1 pound of water. When you are eating fewer calories than you are burning up, your body must get the energy it needs from somewhere. That somewhere is you. When you lose weight, you are in fact consuming your own fat and protein to get the energy (calories) that you need. In effect, you “eat” yourself. During the first few weeks of any weight loss program, your body tends to use up more body protein in the form of muscle and organ tissue than in later weeks of dieting. As time goes on, your body becomes more selective and relies mostly on fat stored for energy, and less on the protein tissues essential to body functioning. When body protein and fat tissues are used for energy, the water associated with these tissues generally hangs around for awhile. In other words, you remain “water logged.” This is what accounts for the plateau periods. It is like the body is resting before it goes down to the next lower weight. To see the pounds disappear, you may want to assist your body to lose its excess water weight. You can do so safely by reducing your sodium intake. Try to keep from adding much salt in cooking, and do not put a salt shaker on the table. Cut down on condiments like pickles, mustard, catsup, and soy sauce. Instead of salty condiments, try applesauce, spiced peaches and other fruits to perk up meats and fish dishes. Use lemon, spices and herbs for flavor in cooking, but avoid monosodium glutamate. Avoid canned foods with salt. Buy fresh or frozen foods without added salt. For normal water loss, diuretics are not necessary, nor even advisable. Also saunas and steam baths provide only momentary dehydration, not lasting effects. Because one pint of fluid perspired away in a hot sauna equals 1 pound less of water, dramatic weight changes are possible in record time. However, as soon as you drink again, and you should drink, your water weight returns.
While water weight fluctuations are frustrating, they are temporary. The true test of dieting success is the pinch test, not the scale’s numbers game. It’s how much real fat you lose, not how much protein and water, that makes for a leaner and healthier you.

Fitness Articles

Plateau Busters - Part 1
Eat the Right Nutrients at the Right Times

-- By Nicole Nichols, Personal Trainer

We hear it all the time—you changed your habits and lost weight steadily, but after awhile, that progress halted. You’ve been stuck at the same weight for days, weeks, or even months. There’s nothing more frustrating than trying your best, feeling like you are doing everything right, yet not making any progress towards your weight loss or fitness goals.

Before you inhale a bag of cookies to console yourself, realize that weight loss takes work, and isn’t always perfect. But, there are plenty of ways you can re-energize your program (and motivation) to bust through your weight loss plateau.

But…what is a plateau anyway?
If you’ve been exercising and cutting calories for several weeks, and you’re no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any “gains” (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).

Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the following principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. (This article, part 1 in a series of 3, will focus on nutrition.) Incorporate some or all of the following suggestions to both prevent and overcome a weight loss plateau. With just a little tweaking, you’ll be in your skinny jeans in no time!

Eat the Right Nutrients at the Right Times

1. Make sure you are following your *********** nutrition plan correctly. During set-up, did you accurately account for your level of activity? Or, if you are more or less active than when you started the program, have you changed this option in your set-up so that your caloric plan will be accurate for you? This is very important so that you don’t eat too little for your body’s needs, which can actually hinder your weight loss.

In addition, are you accurately tracking your foods in the Food Tracker daily, yet not reaching the minimum number of calories that is recommended? It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.

2. Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.

These healthy foods, especially when eaten every three to four hours, will help raise and stabilize your metabolism (and energy) to optimal levels. With fewer ups and downs, your hunger will stay in check, and you’ll have plenty of energy to finish a tough workout.

3. After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.

4. Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.
__________________
__________________
Joni
5'3" ... 54 years young
Joni135 is offline   Reply With Quote
Old 06-08-2007, 12:41 PM   #3
-- Karen --
 
slim n trim's Avatar
 
Join Date: Apr 2007
Location: Western Canada
Posts: 327

S/C/G: 165/143/140

Height: 5' 6"

Default

great info Joni....

I am going to save this. If I can just figure out how to save it.
__________________



Inside this body is a skinny person screaming to get out ...
But I can usually shut her up with Chocolate
slim n trim is offline   Reply With Quote
Old 06-08-2007, 12:54 PM   #4
Moderator
 
bizlawchik's Avatar
 
Join Date: Apr 2006
Location: West Palm Beach, FL
Posts: 2,958

S/C/G: 260/252.6/125

Height: 5'1 1/2"

Default

Wow, Joni. You rock. Thanks for all the info!
__________________
TURKEY DAY CHALLENGE
bizlawchik is offline   Reply With Quote
Old 06-08-2007, 01:14 PM   #5
Joni - Atlanta, GA
 
Joni135's Avatar
 
Join Date: Jun 2006
Location: Woodstock, GA
Posts: 2,053

Height: 5'3"

Default

hmmmmmm.....think I should edit out the WW stuff....?? haha.
It's all relevant. I actually just went back and read it myself...lots of info and hopefully if one thing works for someone, it's worth it! and Cassi - I'm sure half of it came from you!
__________________
Joni
5'3" ... 54 years young
Joni135 is offline   Reply With Quote
Old 06-08-2007, 01:46 PM   #6
New mommy again :-)
 
emmysmom's Avatar
 
Join Date: Oct 2005
Location: PA
Posts: 1,203

Height: 5'2"

Default

Thanks, Joni! That's a heck of alot of great info...you're the best!
__________________
Tina
Goal...


emmysmom is offline   Reply With Quote
Old 06-08-2007, 04:02 PM   #7
JPS
 
Workinit's Avatar
 
Join Date: Apr 2006
Location: Central Indiana
Posts: 61

S/C/G: 220/195/150

Height: 5'1.5"

Default

I too like Patsy am stalled at 200 lbs will alot more to lose. Thank you for the tons of information. I think I've been eating the same thing and need variation. I was unaware about the zig-zagging of calories. Would someone go in to this further (is it more calories one day, less the next?). This is awesome information Joni, thanks so much. Patsy, we will do this!
__________________
Workinit is offline   Reply With Quote
Old 06-08-2007, 04:09 PM   #8
Jill on LAWL
 
Join Date: Mar 2007
Location: Berwick, PA
Posts: 59

S/C/G: 192/157/155

Height: 5'4"

Default

Hi! I don't know if this will help, but at my center, the manager told me that she thinks that I am having really good success because I constantly pair a protein and a starch. She said that is the best for fat burning success. Exercise also helps quite a lot. I hope you break past this plateau, as I know it can be very frustrating. Follow everything to the letter!
__________________
Jillibean1 is offline   Reply With Quote
Old 06-08-2007, 04:34 PM   #9
Megan
 
marzbe's Avatar
 
Join Date: Jan 2007
Location: Long Island
Posts: 563

S/C/G: size 14/ pudgy size 10/Size 8

Height: 5'5"

Default

Since it's become my motto I'll say it once again: LOSING DOESN'T ALWAYS MEAN POUNDS!

My weight has stayed in the same 3 pound range since x-mas. In the same time period I dropped 13 inches and 2 sizes. I was POP 85% of the time of this PIA plateau. I stabalized from inches lost and not pounds lost.

Like Joni said mix it up and be diligient about sizes and journaling. Your body knows what it wants to do, plus muscle weighs a lot more than fat. I'd much rather be a toned size 8 weighing 156 pounds than a flabby size 8 wearing 136 pounds.
__________________
That's it--my body needs a kick in the you know what to get back into shape!
marzbe is offline   Reply With Quote
Old 06-08-2007, 06:44 PM   #10
Joni - Atlanta, GA
 
Joni135's Avatar
 
Join Date: Jun 2006
Location: Woodstock, GA
Posts: 2,053

Height: 5'3"

Default Calorie staggering

JPS - Well, I am by no means an expert, but had this info on file.....and, of course, LAWL is NOT about counting calories!

Stagger Your Calories..by Jon Benson

We like to stay in somewhat of a groove when we diet to shed bodyfat. However, your body is not really a "machine", as so many people call it. It's a highly adaptive organism that is far smarter than we give it credit for.

Staggering calories is one way to honor your body's intrinsic need for change, even when on a "diet"...and burn a ton of fat in the process.

The concept is simple: figure out how many calories you need to consume a day in order to shed bodyfat. For most people, this will be between 10 and 13calories per pound of bodyweight.
Let's say, just as an example, you come up with 2,000 calories per day. Well, rather than consume 2,000 calories seven days per week, I want you to average 2,000 calories over seven days. There's a huge difference.
This means you'll be eating, say, 1500 calories for a day, then 2,500 calories for a day, and so-on...or perhaps 1500 calories for two days, 2500 for two, and so-on. Either way works.

The reason this tip works is really due to how your hormones work—in particular your thyroid. Thyroid output (T4, or inactive thyroid) tends to decline when the body senses starvation or deprivation. This is a throw-back to the days when we actually needed to horde fat for long periods of famine.

There is no longer that need, but we still possess these "thrifty genes".
At our example of 2,000 calories, your body will eventually decrease its T4 output, thinking a famine is at hand and all calories need to be shifted to fat storage. This is not a good thing! However, by "tricking" your body, consuming lower calories (1500) then higher calories (2500), you wind up averaging the same 2,000 calories over a week, with the primary difference being that your body doesn't sense starvation or famine. The higher calorie days trick the body into maintaining its normal hormonal functions.

The thyroid hormone T4 converts to active thyroid, or T3, which regulates your metabolism. Obviously this is crucial for fat-burning. Now you know why so many diets utterly fail: the body shuts down T4 production (or radically lowers it), which slows the metabolic processes down considerably. It adjusts to lower calories, and that becomes your new "maintenance" level. This spells "disaster" for anyone wanting to shed fat and gain muscle.

Simply by staggering your calories throughout the week, you can avoid this process—and it helps break up the "every day" feel most diets can carry with them. You can add a treat here and there as well, and that treat will now actually HELP you burn more body fat!
__________________
Joni
5'3" ... 54 years young
Joni135 is offline   Reply With Quote
Old 06-08-2007, 08:22 PM   #11
Senior Member
 
Lynx's Avatar
 
Join Date: Feb 2007
Posts: 563

Height: 5'2"

Default

I agree wholeheartly with Joni’s suggestions. Here is my two cents worth. I stalled twice since I started LAWL. First at 10 pounds lost and then at 20 pounds. I say stalled because the COD counselors seem to flip out with the word “plateau.” I learned that it is common to stall when you have lost 10% of your former weight and that is where you are now. I stalled for one month just like you are doing and I researched, read and tried everything to get past it and start losing again.

For medical reasons, I am not allowed to do TO or FF. I have learned to accept that and work around it.

I was surprised to learn that we all need some fat in our diet each day in order to burn fat. That is why each of the LAWL color plans includes at least one fat a day. When I looked at your sample daily food list, I did not see any fat listed. I keep on hand almonds and when I have not had any other of the qualifying fats, I eat 7 almonds for my fat. Look at the other fats listed in the menu plan kit for other good choices.

In looking at your food listing again, I see that you are using some of the lowest food choices and I understand why you are doing that. I believe that you need to have one or two days a week where you are using some higher calorie food choices. If you are consistently using the lowest fat foods and lowest calorie foods, your body gets used to that and holds on to the fat instead of burning it. Vary your food choices to keep your body guessing and to avoid boredom. For instance, if I eat higher fat foods when I eat out on weekends and stay POP, and then on Monday when I switch back to lower calorie choices, I drop down in weight.

Many people on this board use fitday.com which is free to chart their daily food intakes and to look at the percentage of fat, carbohydrates and protein each day. You might want to try fitday.

Also, cantaloupe, strawberries, apples, grapes and blueberries are good fruit choices because they flush out of your system faster.

Lastly, I know it is hard to accept, but don’t lose the faith in the program or yourself. You will get past this “stall” and will continue your weight loss journey.
__________________
Thinner is better...........

Lynx is offline   Reply With Quote
Old 06-09-2007, 12:04 AM   #12
Senior Member
 
Pastrey's Avatar
 
Join Date: Jan 2007
Location: Smiths Falls, Ontario, Canada
Posts: 149

S/C/G: 224/189/130

Height: 5'5"

Default

Thanks everyone for your posts, and Joni I will definitely print out your post and reread it. There is a ton of information in there and I am sure I can change things to get out of this slump I am in. I plan to work out a food diary for the next week and pre prepare some meals so I can add more variety. I am a creature of habit and eat basically the same thing most days, with slight variations.

I had a weigh in this afternoon and was up .2 lbs. COD has assured me that they won't give up on me and have offered me the weight loss guarantee that if I don't make goal by the original date, they will continue with my program until I do. This wasn't available to me before because I don't do the lites. They put it in writing for me.

Workinit - We will get past this 200 lb mark!! My fingers are crossed for us!

Marzbe - I hear ya! When I joined LAWL and they asked me what my goal was, I told them 135 lbs or to fit into my old jean shorts (which I think were a size 9) that I wore 5 years ago. I've lost 20 combined inches since I started...but I still have many many inches left to go and a lot of flabby fat. Good news is I think I can fit the shorts over one thigh now *lol* I try not to let the scale take over - but I am still sooo far away from where I should be that it is hard...but, I will have to try harder not to let it get to me.

Lynn, I will try the fitday thing and see how it works out I will also try to add more variety into my diet and see how that goes too.

Thanks again. I feel a lot better than I did this afternoon. I guess you could say that I have renewed hope...
__________________
Patsy, LAWL COD, purple w/o lites

Pastrey is offline   Reply With Quote
Old 06-09-2007, 11:56 AM   #13
Becca on LAWL
 
stitchinchick's Avatar
 
Join Date: Apr 2007
Location: Florida
Posts: 89

S/C/G: 220/193/123

Default

For whatever it's worth - I played with 205 - 204 for a while and it was frustrating. Quite by accident, I had to change up my eating schedule and how/when I ate my foods. I ended up with this schedule:

10am - 1 LL Bar, 1 banana
11:30am - 3/4 c. pineapple
12:30pm - 1 LL bar
2:30 - 1 protein (usually 7 oz chicken, baked with Mrs. Dash Marinade); all of my veggies (which for me is 4); 1 fat
4:30 - all my starches (which for me is 2); 8 oz skim milk
6:30 - my remaining protein (1)

On this little schedule, I learned that I would lose about 1.4 - 1.6 pounds every 2 days (I weigh in T, Th, Sat) - I rode this little wave of weight loss (and am still riding it!) down to where I am now, which is 199.4 - and I plan on continuing to ride it until it no longer works.

My sister thinks that b/c I'm getting such a huge metabolic boost in the middle of the day it is helping my body to burn more efficiently throughout the rest of the day & night, resulting in the weight loss.

Hope this helps! Stay on track, whatever you do - Don't give up!!!
__________________
Becca - on LAWL (now "PURE WEIGHT LOSS as of 9/07) since 4/1/2007

stitchinchick is offline   Reply With Quote
Old 06-11-2007, 12:49 PM   #14
Start Date Alli 1-4-08
 
Join Date: Nov 2006
Location: MO
Posts: 48

S/C/G: 262/197.5/150

Height: 5'9"

Default

I plateau'd big time from the day I was put on the Gold plan (from Purple) for three months. The corporate dietician suggested the following for 8 weeks in order to break the plateau:

No peanut butter.
No apples or bananas.
No carb cravers or frozen entrees.
No potatoes.
No carrots.
No beef or pork.
No cheese.
1 lite drink and 1 lite bar per day rather than 2 bars.
Only 64 oz. of water (unless exercising then add 1 8oz. glass)

It's pretty strict but seemed to help me some.
__________________


RaceGrl is offline   Reply With Quote
Old 08-23-2007, 12:54 PM   #15
Senior Member
 
QueenLucia's Avatar
 
Join Date: Jun 2007
Location: Ottawa, Canada
Posts: 119

S/C/G: 187/171.8/150

Height: 5feet 4inches

Default

Loving this post! Thanks
__________________
Lucia



[img]




One good day leads to another--before you know it, your THIN!
QueenLucia is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 08:50 AM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2