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How to break a plateau?

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Old 04-19-2007, 11:04 AM   #1
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Question How to break a plateau?

I was wondering how I should go about breaking a plateau. I've been stuck at the same weight nearly 3 weeks after having constant loss every week since January.

My sister (who lost thru WW) said to just wait it out, but everything I saw on the internet said to change things up.

Right now I eat approx 1500 calories per day (at least my weekly average is about that.) I walk (or try) 3-5 times per week. I normally walk on my lunch for 30 mins (1.5 miles.) You can look at my fitday to see what I'm eating.

That being said, I also have an exercise ball I keep meaning to start using. Would adding that a couple times a week be enough to break this plateau? Should I zig zag my calories? Should I eat different things?
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Old 04-19-2007, 11:15 AM   #2
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I was going to suggest the very things you mentioned -- zigzagging calories, adding more exercise. There's no way to know for sure if these things will work, but it's worth a try. I got good results from zigzagging calories when my weight loss stalled slightly a month or two ago, but I haven't really hit a plateau yet.

My other suggestion is to do more cardio. Walking is great, but 30 minutes three times a week isn't going to burn a huge number of calories. You could try to find time to squeeze in longer walks, make the walks more intense by speeding up or finding some hills or even running a bit if you're so inclined, or add another day or two of walking. I've found that the more cardio I do the more consistent my weight loss is. You'll hear people say that it's all about strength training, and I think that's important (especially long-term, because it builds muscle that will burn more calories on a daily basis), but doing lots of cardio works. It really does. Especially if you're making sure that it's at a high, but comfortable, intensity level.
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Old 04-19-2007, 11:21 AM   #3
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I would definitely add more exercise. I highly recommend adding some weight workouts to build some muscle which will help a lot.
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Old 04-19-2007, 11:26 AM   #4
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Hey zenor77,

Upping the exercise is probably the best strategy. You might also try dropping your calories to 1300-1400 for a couple of days in a row to see if that helps.

Zig-zagging doesn't work well for me if it's extreme, because if I go up too high with the cals, I just stall out on weight loss, even if it's just for 1 day.

Yeah, just get really strict on your program, add some exercise, and hang in there!

Jay
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Old 04-19-2007, 11:36 AM   #5
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are you drinking water? doing any resistance or strength training?

are you sure you're actually eating enough? i need about 1900 calories per day to break even between BMR and exercise to lose weight... too low and my body won't give it up... to high and i gain...

oh and to me personally, a stall is 6 weeks or longer... 3 weeks is a market correction..... I just had a 14 week stall!
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Old 04-19-2007, 12:17 PM   #6
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Market correction! I like that!

Jay
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Old 04-19-2007, 01:09 PM   #7
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Quote:
Originally Posted by ladybugnessa View Post
are you drinking water?
At least 2 liters per day, but usually closer to 3 liters. I only drink water, a little coffee or tea, and an occasional glass of wine. No soda or anything like that.
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Old 04-19-2007, 01:11 PM   #8
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Thanks everyone! I think I'll work on adding more exercise and see what happens.
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Old 04-19-2007, 01:14 PM   #9
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Not to be a downer but sometimes you do just have to wait it out. I have been at a plateau for 4 months now. And absolutuly NOT a SINGLE thing has been able to break it. Zig zaggin, exercise, having a few cheats, drinking massive amounts of water, you name it I have tried it and my body has been stubborn. Lucky me I have in the past 1 1/2 weeks seen a 1/2 pound lost. So I am hoping that maybe once again I am on my way.
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Old 04-19-2007, 01:24 PM   #10
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Quote:
Originally Posted by RRVMMM View Post
Not to be a downer but sometimes you do just have to wait it out. I have been at a plateau for 4 months now. And absolutuly NOT a SINGLE thing has been able to break it. Zig zaggin, exercise, having a few cheats, drinking massive amounts of water, you name it I have tried it and my body has been stubborn. Lucky me I have in the past 1 1/2 weeks seen a 1/2 pound lost. So I am hoping that maybe once again I am on my way.
are you doing measurements. I found some old measurements from August and although i've only lost about 20 pounds (out of 50) since august I've lost SEVEN INCHES from my chest and FIVE inches from my waist and another FIVE inches from my hips....
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