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Old 12-04-2016, 11:28 PM   #1  
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Question The Dreaded Plateau

Hi All -

I am not new to dieting, exercising, and all the good and bad that comes along with the arduous weight-loss process. I began my journey (this time) a little over two months ago. I started at 243lbs and have since dropped about 20 pounds. I saw 223 ONE time, but since that glorious day I have been stuck between 224-225. I've been stuck here for about about two weeks.

I know that plateaus happen, its normal, its nothing to freak out over. BUT, I just need some words of encouragement that this will end and I'll start seeing the scale move again.

Things I've done in an attempt to counteract this pleateau:
  • Increase my caloric intake by about 200 calories per day, because I think I was allowing myself to dip too low on food intake
  • Be diligent about eating six small meals per day
  • Implement a "No Carb After 3pm" aspect to my diet
  • Begin High Intensity Interval Training (running mainly)
  • Ensure my cardio & weight training isn't slacking - like really make sure I'm pushing myself every time I step foot in the gym

I feel like I'm doing everything right, and the rational side of my brain knows that this will break. I'm probably closer than I realize, most of my past plateaus never lasted more than three weeks. But I just need some encouragement. I did take measurements today so that I can start measuring my progress that way as well because I know that just because the number on the scale isn't moving that doesn't mean my body isn't still changing.

Thanks for taking the time to read and any advice or words of encouragement would be most appreciated. Thanks!
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Old 12-05-2016, 12:32 PM   #2  
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Hello!! I was recently on a 2 week plateau as well and it drove me insane this lot in here were probably tired of hearing me moan about it.

Do you follow high protein macros? mine are currently 125g protein 110g carbs and 40g fat for a 1300 calorie day. I always try and up my protein and lower my carbs though.

Consistency is key, so if you are burning cal's in the gym and gaining lean along with a calorific deficit, then the weight will move again.

Maybe try this calculator on Grenade and double check that you are aiming for the correct macros for your information,
https://www.grenade-fit.com/tdee-calculator/

Good Luck! and stop worrying
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Old 12-05-2016, 01:23 PM   #3  
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Thanks scotsgal. I've never really counted my macros before, just mainly my overall caloric intake. I'll pay attention to that and see what kind of a difference that makes. Thank you!!
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Old 12-05-2016, 02:55 PM   #4  
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You are only 2 weeks on a plateau, so relax, plateaus can last up to 3 weeks. If you are on a plateau after many weeks, the reason you are not losing weight is real simple, but we seem to make it so complicated. It comes down to CALORIE DEFICIT (you are eating more calories than you should). So if you are more than 3 weeks on a plateau, and can't seem to lose, I would take a look at your calorie deficit.

Last edited by stronggal; 12-05-2016 at 03:02 PM.
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Old 12-06-2016, 11:52 AM   #5  
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Yeh have a look at the MACROS, I had to move from calorie counting to MACROS once I had lost about 30lbs (out of 155 to lose), I wasn't fuelling my body properly. It took me a few weeks to hit my daily targets because It took a lot of switching food around and learning about protein. Only if you are hitting those targets and not losing would I say you need to decrease your intake. But try this first, I didn't realise just how much carbs I was taking in

Keep me in the loop, I hope you do well
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Old 12-06-2016, 01:15 PM   #6  
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Quote:
Originally Posted by Scotsgal View Post
Yeh have a look at the MACROS, I had to move from calorie counting to MACROS once I had lost about 30lbs (out of 155 to lose), I wasn't fuelling my body properly. It took me a few weeks to hit my daily targets because It took a lot of switching food around and learning about protein. Only if you are hitting those targets and not losing would I say you need to decrease your intake. But try this first, I didn't realise just how much carbs I was taking in

Keep me in the loop, I hope you do well
Awesome I'll look into this more. I don't think I need to decrease my calories bc I only eat like 1200 a day max, some days it's closer to 1000. That's why I said I added some calories bc I know dipping too low is just as detrimental added eating too many. Thanks for your input, I greatly appreciate it!!!
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Old 12-06-2016, 01:26 PM   #7  
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@Scotsgal- do you use a particular app to track your macros?
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Old 12-06-2016, 04:27 PM   #8  
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If you are eating 1000-1200 calories you should be losing. I wouldn't go lower than that.

I am not a calorie counter, just eyeball my portions. I eat in small meals, lots of veggies, fruits and whole grains, a balanced diet of carbs, proteins and fats.

I do know everyone is different, so what works for me might not work for you.

But I know if I am not losing weight, I have nothing but myself to blame: I am eating more than I should.

Last edited by stronggal; 12-06-2016 at 04:31 PM.
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Old 12-07-2016, 07:22 AM   #9  
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Hey! I use My Fitness Pal. I eat between 1100-1400 depending on the day. A typical high protein day for me would be:

(Remember its UK food I am buying)

Breakfast
One Brown Sandwich Thin
3 medium eggs (boiled)
Cup of English tea with low fat milk and 2 sugar

Lunch
1 tin of tuna mixed with
100g of 70% less fat cottage cheese
100g of turkey cold cuts
1 cut up small gala apple

Snack
Grenade, Carb Killa Protein Bar

Dinner
125g of turkey breast
120g of tomato rice
100g of green beans

Snack
40cal Options Hot Chocolate

I always try and aim to have at the most 90g of Carbs and up my protein.
The workouts that I do really need to have protein to help repair. You could easily have a protein shake instead of a bar. Everyones bodies work differently, and like I mentioned I should be dropping weight like no ones business eating 1100-1400 per day at 282lbs, but I don't. I have maintained for the last week and Its been because I have went just 50 or so over each day

This week I need to be under 1300 to see any shift.
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Old 12-07-2016, 09:58 AM   #10  
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Hey Scotsgal,

I like your menu. You seem to be doing great with your loss!
You are also doing great with your protein intake!

I like the idea of the boiled eggs, I need to eat more protein... and the tuna with cottage cheese and turkey, hmmm never tried that, I should try it.

I am going to add more boiled eggs to my menu, but going to avoid the yolks, maybe 5 egg whites and 2 yolks and a cup of greek yogurt (80 cals) for meal #2.

I would avoid the rice, and only eat the turkey and veggies, but that's just me.

Cheers!
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Old 12-07-2016, 02:13 PM   #11  
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This is what I am going to shoot for:

coffee w soy milk, dab of sweet creamer - 5 (150 cals)

1/4 cup oatmeal w/ nuts & dried fruit - 5 (200 cals)

5 egg whites, 1 egg yolk - 30 (150 cals) (sub: cold cuts, cheese)

1 beef burger w/ veggies - 20 (200 cals) (sub: egg/cheese quiche w/veggies, or fish w/ veggies)

1 greek yogurt w/ fruit - 12 (100 cals)

protein shake - 30 (170 cals) (sub: smoothie protein shake)

2 veggie burgers - 24 (220 cals) (sub: chicken w/veggies)


Total: 126 g of protein (1190 calories)

Last edited by stronggal; 12-07-2016 at 03:19 PM.
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Old 12-08-2016, 12:35 AM   #12  
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So I calculated my macros using IIFYM and this is what they recommend based on 1500 calories per day:

Protein: 290g (48%)
Fat: 126g (47%)
Carbs: 30g (5%)

I'm happy to follow this plan, I just feel like 30g carbs is suuuuper low. Any thoughts?
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Old 12-08-2016, 08:35 AM   #13  
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Wow that is really low in carbs!
I feel like this is wrong for some reason.
1g of Protein and Carbs is 4calories. fat is 9calories, So the fat alone is 1134 calories per day.
You don't want to be eating what you burn in the gym and at workouts, so I feel that this would work much better for you. You could take an extra 20g off of carbs and put them on your protein if you felt that you needed a little extra that day, say if you have been working really hard in the gym and need the repair.

But this is going to be much more achievable.

Remember that in MFP when you go to nutrition there is a tab called macros and will tell you beside the % how many grams you have consumed.

100g carbs
50g fat
162g Protein

= 1500 Calories.

Last edited by Scotsgal; 12-08-2016 at 08:41 AM.
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Old 12-09-2016, 09:55 AM   #14  
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Thanks Scotsgal! When I weighed this morning I was 222.2 so I think I may have broken the plateau!!!! That's the first time the scale has gone down in 2.5 weeks. I'll try your recommendation on macros, that DOES sound a lot more achievable!!
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Old 12-09-2016, 04:09 PM   #15  
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Good Luck
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