I've plateau'd for weeks....
 

I lost between 12 and 13 pounds since last year, and I have from five to ten left to lose...I go up a pound, down a pound, and then back up a pound again. It's so frustrating! Any suggestions? I try to stay around 1500 calories a day. I can't do 1200 because it's a starvation diet. I have a sedentary job at a desk all day and a 40-minute commute, so it's hard to get enough movement in as well.

I know how you feel, I've been at a weight loss crawl for all of 2009. Luckily for you, you're already under 150! Look on the bright side.

The first thing that rings out to me is that you try to stay around 1500 calories a day. At your weight, unfortunately, trying is not enough. You're going to actually have to be like Nike, and just do it!

At your weight, it's going to be harder to create that all important calorie deficit. Therefore you will have to be very, very consistient with your calories. Even one "off" day can cause a stall. I would track my calories very carefully. A site like fitday.com or thedailyplate.com can help you with that.

You would also benefit from adding in exercise to help you with that deficit.

1500 minus 1200 leaves 300--so it's possible you could lower your average calories. Try going to 1400? That's the only thing I can suggest if you're sedentary.

It would help you to try to become more physically active, not to burn calories because activity doesn't burn that much--but to improve your metabolism. Right now from what you've said, if your calorie estimate is correct, you're maintaining on 1500 cals.

Jay

If you post a day's food intake, we might be able to see something obvious you could change out that might help. In general, you can reduce sodium intake, ditch saturated fats, cut out or down on starchy carbs/veggies, replace salad dressings/sauces with spices or parmesan for a lower cal/lower sodium option, replace caloric drinks with water, reduce your cals by a little, or increase your cals a little, increase your exercise, or change your exercise. If you do no exercise, because of time constraints, then you might have to get creative. Do a few crunches before you get out of bed in the morning. During lunch break, take a walk, or buy one of those under-the-desk bicycle exercisers and use it when you're sitting at the desk for long periods. Putting in 1-5 mins of exercise here and there can add up over the course of a day or week. Or maybe there's a gym near your work, that you could use during lunch break, or right after work.

Hope that helps give you some ideas! :hug:

Another piece of advice that I have seen is that maybe one day a week, eat your maximum. It tends to trick the body not to store certain things anymore and it can help you go down.

Or try zigzaging. one day 1600, 1400, 1700, 1400, 1500
or something like that

Have you been eating the same things every day? Our stats are very similar, and once when I tried Weight Watchers I lost 4 pounds the first week, then nothing for 3 weeks. The WW leader (or whatever it is you call them) told me to eat different things because I'd been eating the exact same things every day. I changed my breakfast and dinner and bingo! 3 days later I was down another 2.2 pounds.

I eat 1200 calories a day for 4 out of 7 days a week. (1500 on Friday, Sat, & Sun.) I am not starving and have been losing at a nice steady rate for over a year. Lab tests late this fall determined that my blood work was in excellent condition and that my iron and vitamin levels were optimal. 1200 calories/day is only a starvation diet when all you eat is empty calories, like sugar and pop and 100 calorie packs of cookies. I know without a doubt I eat more vitamins, minerals, lean protein and definitely fiber than I EVER did eating 3000+ calories a day.

With that said, you might just have to reduce your calories to lose more weight, (or exercise...or both). But if you feel as though you are starving when eating less than 1500/calories a day. You might just have to readjust your goal weight. Maintaince will be very hard if you are suffering to get to where you want to be.

I wouldn't recommend eating 1200 calories a day every day but it can help to drop your calories a few days a week to push your body to let go of those extra pounds. It's only going to push your body into starvation mode if you eat at too low of an amount for too many days in a row.

If you are stuck at a plateau, it is most likely because your body has become accustomed to what to expect every day as far as calories in and out. I would suggest sticking with an average of 1500-1600 calories 4-5 days a week but then drop it down to 1200 calories 2-3 days a week.

I usually eat more on the weekend so then I take Monday and Tuesday and eat very low, Wednesday is back to moderate, and then Thursday is back to very low. The Friday is moderate and the weekend is a bit higher. I have found that by really eating light those few days a week, the weight loss is coming faster than when I was trying to eat the same number of calories every day.

Starvation mode? 1200 calories? Whyyyyyy??? I mean how can you say that for sure? Aren't we all individuals? I've done 1200 calories for MONTHS in a row. Lost steadily. No starvation mode going on for me. Was never hungry. Always satisfied. Totally energetic. Like Lori, SENSATIONAL blood work.

Repeat after me - 1200 calories is NOT too low if they're good, healthy nutritional ones. 1200 calories is NOT too low if they're good, healthy, nutritional ones. 1200 calories is NOT too low if they're good, healthy, nutritional ones. ;)

I don't eat 100 calorie packs or white bread...I make my own bread from whole grains, eat salads and fruit, chicken and fish, etc. I just get very, very hungry, especially by dinner time, when I am ready to start gnawing on my hands! I am thinking of, in addition to counting calories, going back to the old Weight Watchers exchange approach, where I knew I was to have three fruits, three starch, and six proteins a day, etc.

I lost on 1200 calories a day. I am short I do not require the same amount of calories as a person of six feet as an example. 1200 is not too little for me, however I do not reccomend that anyone go lower than that or you will be robbing your body of needed nutrients. It seems to me that you need more exercise, for a busy person you need to find ways to do that, walk to work, take the stairs, not the elevator.As already stated a few minutes here and there will add up. Diet and exercise together is most effective for losing weight.

Sorry but I find it very hard to believe that you ate 1200 calories a day, every day for months in a row and were never hungry, always satisfied, totally energetic. That sounds very exaggerated to me. I can believe that someone who is shorter and less than 160 pounds could eat 1200 calories a day and not be in starvation mode, but I doubt highly you would never be hungry and always feeling satisfied.

For the vast majority of people, 1200 calories a day for an extended period of time WILL put their bodies in starvation mode. Yes there may be a select few people who are shorter or lighter in weight already who can do OK with 1200 calories a day. But for the typical person with a moderately active lifestyle and who is exercising daily as well, 1200 calories is just too low to be healthy.

I've decided to reduce my daily calories to 1400 and see what that does. I've planned my meals out for today and have 465 available for dinner. My hubby wants to go to the movies tonight, so I've suggested we pop into Panera Bread first to get something to eat. I've chosen three soups and three sandwiches that if I get both the top calorically dense ones, will only bring me to 470. I have to be flexible because they don't have all of their soups every day (the black bean is my fave, and they only have that certain days of the week).

So, you're saying that I'm lying???? This IS the case, I'm sorry to burst your bubble.

Where are you getting your information from? Do you have anything to back it up? Are you a doctor? How can you say for SURE what any one individual requires - or doesn't require? 1200 calories of highly nutritional food is more then adequate for many people that I personally have come across. Many of them right here at 3FC. And according to many professionals that I've come across, they seem to agree with me. Or should I say, I agree with THEM?

But I can't speak for "vast majority of people", because, well, I haven't come in contact with "vast majority of people".

Sounds like a great plan. Let us know how you're doing.

Not lying, just exaggerating. That's my opinion - sorry if it offended you. I just find it hard to believe that an overweight person could eat 1200 calories a day for months in a row and NEVER feel hungry.

Well - believe it. Cause' that's what was.

And offend me? I'm not sure if that is the correct word, though I'm not sure what is. You really need to be careful how you phrase things. To make blanket statements and state opinions as facts, can be very misleading, at best, to people and well, offensive.

When I first started out at 287 lbs, I did not start out on 1200 calories. I worked my way down. I honestly can't recall being REALLY hungry more then a handful of times. And those few times were not panic hungry, just the beginnings of hunger. Why can't you believe it? I ate/eat VERY well - frequently, every 2 - 2 1/2 hours, and I'm into VOLUME. So I eat an enormous amount of veggies. As well as protein and fruits. VERY, VERY filling. I drink lots of water too which fills me up.

I don't know exactly where that 1200 calories a day number comes from, but if it's anything like other nutritional recommendations, it has a lot of leeway built into it so that it will be enough for large people; people whose food is not exactly nutritionally dense; or both.

Yesssss. I can't quote any exact sources at the top of my head, but I'm sure I could search and find HUNDREDS, if not thousands that would back this up. 1200 nutritionally sound calories is more then enough to live on. People have a hard time facing up and realizing that we just don't *require* all that much food to thrive on and achieve optimal health.

1200 calories
 

I lost on 1200 calories and must say I didn't feel hungry, not real hunger at least. Sometimes I was bored, or thristy or emotionally upset about something. All these things can bring me to the refrigerator thinnking I am hungry, that is not hunger. Remember we SHORT PEOPLE do not require as many calories as a taller person. I maintain on about 1450 calories a day.

There you have it. Not so unheard of afterall. :smug:

I'm glad you chimed in again. I know you did earlier and mentioned your 1200calories. Glad you have now mentioned that you too never experienced REAL hunger.

OK, I guess we've established that some people feel hungry on 1200 calories and some do not. But I'd say it's always OK to question.

I can see how someone who would feel hungry at that level would find it hard to believe that someone else didn't.

"Hunger" is subjective anyway, it seems. I've seen posters claim that they are eating 800 calories and are "just not hungry," and other who are eating 1500 and "feel ravenous."

So... your mileage may vary...

Jay

Yeah, which is why I objected so strongly that there was no way I could feel that way. And why I don't think opinion should be stated as FACT.

To the OP. What do you do for lunch? Could you break up your sedentary day by taking a brisk walk every day for lunch? That's what I used to do when I worked at a desk all day. It helps to clear your head and invigorate you for working better in the afternoon too, and is a great stress reliever. Plus it will help boost that metabolism.

I think it depends on the person. I could not manage on 1200 calories a day for very long. I wasn't hungry or craving food, I was weak and dizzy, and that was with me being mostly sedentary, due to health issues. I had to up my calories, so now I don't count veggies and only eat 1200 in non-veggies and then all the veggies I want after that. That means I'm probably closer to a total of 1400 to 1500 per day now, and I'm not weak and dizzy any more. I was having vertigo every night for almost two weeks before increasing my calories. My weight loss was slowing down too. My weight loss is slower now, but it's still working and I'm not weak or dizzy any more. I still have days where I don't have a lot of energy...that I can handle. I couldn't handle the weakness and dizzyness.

I think cutting down to 1400 is a good idea. I highly recommend upping your exercise a bit - that usually helps me break a plateau.

And, count me in as another 1200 calories a day for months person. They were 1200 satisfying, healthy calories. Even in maintenance, I will dip down to 1200 calories a day quite often. Being petite, over 50, with a sedentary job , 1200-1500 is my maintenance range.

My typical meals are mostly whole foods and nothing comes from a box. Whole foods typically keep you full longer. For lunch and dinner, I must have 2-4 oz of lean meat, 2 servings vegetables and 1 serving of starch. If you calculate that out, each meal is about 300-500 calories. I'm short, so I don't need to eat a lot to feel satiated.

My current diet is 1000 cals lower than my old diet, but twice more nutritious. I don't feel starved, my cheeks looks rosier and I haven't had a sluggish day. Most days I don't reach 1200 cals, but I'm working on it. There are a lot of factors that affect my caloric intake -i.e. TOM, busy at work.

~1200 calories

breakfast: 2 hard boiled eggs (no yolk), 1/2 cup berries, LF laughing cow cheese
snack 1: SF Jello
lunch: 3 oz broiled swordfish, 2 cups steamed cabbage and broccoli, 1/2 cup black bean rice
snack 2: 1 cup berries or 0.5 oz almonds
dinner: 2-3 oz pulled pork, 1 cup steamed greens, 1/2 cup black beans rice, 1 cup sliced cucumbers

Calorie stats since I started my diet
Average 1,127 (goal 1200)
Max 1730
Min 614


My nutritionist told me that people that need to shed 100lbs or more can eat 1200 cals everyday. It will not put their body into starvation mode, since their metabolism is much lower than someone that only needs to shed 20 lbs. Some are actually on high nutrition 1000 cals/day diet if they need drastic weight loss.

I was certain there were many here at 3FC who were also "doing" 1200 calories.

I am the very worst at "doing" hungry. The worst. It actually frightens me. I don't even leave my house without something to eat, an emergency food, just in case I get caught somewhere longer then expected. I don't allow myself to get hungry. I need to take pre-emptive measures. Which is why I spread my calories out through the day by eating frequently. I could never, ever stick with this for so long if I were hungry. Never. Ever.

recidivist, of course it depends on the person. I couldn't agree with you more. We are all different and we all need to figure out ourselves what the right amount of calories it is that we require. If I were dizzy and I found it due to my calorie level, I would for sure, for sure increase it. Being dizzy is HORRIBLE. I could not live that way. I'm glad you figured it out.

So far,I vary my calorie intake ranging from a little over 1000 up to 1500 or so and once a month my husband and I go out to dinner and have whatever we want,I lost 50 lbs last time doing that and this go around its working again.Im 5'8,I dont belive in starving myself by any means and I find eating smaller portions every 2-3 hrs keeps me from feeling hungry.And trust me,If Im hungry,Im eating,LOL! *If I work out I have to add some more calories beforehand*
Anyhoo,Thats just my 2 cents

I'm with you on being stuck. I've been gone for a couple of months now, but still counting calories and still working out and still losing weight until recently. I've stalled out also. I think part of it is I'm tired. I'm tired to death of counting and weighing everything. Not sure what I'm going to do about that.

I'm what I consider close to my weight, 10-15 pounds, which looking at how far I've come is darn close. I have an appointment with a nutrionist on Friday to talk about what to do when I am ready to start maintaining. I am thinking I am going to have to talk about what to do to move forward.

Here are a few ideas I've come up with. So far, I've been doing great on 1,600 calories a day. That's what I started out at and I knew eventually I'd have to drop it down and I think it's time. I'm dropping to 1,400 as of today and I'm hungry just thinking about it. I don't think it's real hunger, I think it's just feeling deprived. It's harder now cause I am doing an internship, when I started this I worked from home so controlling my food was easy peasy.

I also am going to switch up my work-out although I'm not sure how. I've been doing an hour on the ellipitical 3 days a week since around October. I'm bored to tears and I think maybe my body has really adapted to the workout. I started out with 90 minute walks outside, switched to 20 mile bike rides 3 days a week and moved into the gym with the cold weather. I guess I'll try the treadmill and the track for a bit? We'll see, but I do think it's time for a workout change.

Any other suggestions? Especially on the just being sick and tired of doing this. I just want to be done already and I'm so close! I think breaking 150 will do wonders for my motivation.

a month ago I quit counting and weighing and measuring veggies (which is the part that takes the longest in meal prep for me). I still count everything else, and starchy veggies if I have them. I am using 1200 as my cut-off point, knowing that I can eat as many veggies beyond that as I want, to fill me up. So I'm probably actually consuming 1400 to 1500 total, but I don't think the veggies ever work against you...they work in your favor.

I've only weighed twice since then, but so far I'm still losing, and it's such a relief not to have to mess with all those veggies. And now when I'm hungry I immediately think...I can eat veggies and not count them, so I'm encouraged to eat more of them. I weigh again in two days and I'm not even worried. I know I'll have lost more weight.

It made my life a lot easier and less obsessive. It might work for you too. I also don't try to hit my mark exactly every day...a little variety keeps your system on it's toes I think, so some days I eat less that has to be counted and more veggies, and some days I let myself eat a tiny bit more that has to be counted...like up to 1300.

Oh, and I always have my miracle cabbage soup on hand for quick snacks. I swear that stuff really does help you lose weight.

Oh, and another thing, I pre-measure and prep food so I don't have to weigh and measure for every meal. If I have meat or cheese in the fridge or freezer, I have it pre-weighed and measured and cut into portion sizes I already know the calorie count of...and if I make something like guacamole, I only count the avocado, so I mix it up, measure it out into portion sizes containing 1 oz of avocado each (which is 50 calories) and freeze it in those portion sizes...then when I want to add some to a meal or salad, I just grab a frozen pkt and thaw it and don't have to prep or measure it. It has saved me a lot of time and stress to do it this way. When ever I make a dish that is multiple servings, I divide it up and store it that way, so I can grab one serving at a time and not have to figure out the calories for it.

I've done so much better and noticed a small decrease in weight, but better still, I got into a smaller skirt this morning than I've been wearing. And I've also stepped up my activity level and have made a firmer commitment to get my heinie to the gym more often.

It's hard to exercise here in the winter time. My hubby and I went to the park a couple of weeks ago when the weather rose to the 50s and had a hard time walking because they hadn't cleared the walking trails; they were knee deep in places with ice and slush. If I didn't belong to a gym, I'd have quite a time trying to exercise outdoors.

This discussion has been very informative for me, because I recently hit a wall. I was working out harder than I had been for 3 week and nothing... not a budge on the scale. Finally, today I saw a difference on the scale. Over the weekend, I ate more calories (still being nutritious) and the timing was different than when I normally eat. I think my body was very used to a routine and needed a little "shake up". Thanks for starting this discussion, because I was really confused when I got on the scale, because I thought for sure I was going to be up a pound or the same.

That's what skiis, snowshoes and ice skates are for! ;)

And for some people, shopping malls. :D

LOL, I am a klutz on ice! Truly, I tried skiing and ice skating when I was still in my teens/early twenties, and was hopeless, and now at 53 I am NOT about to strap on any apparatus and go out there and put my life in jeopardy! :joker:

That's why I had to join a gym.