how to break a plateau! help
 

Hi all,
Alright, well I have been successfully dieting for 4 weeks (well a couple days ago I had a cheat day, but hey it happens) and for the last two weeks I have just been maintaining or even gaining a pound or two. I just don't get it. I keep my calories down to about 1200 and exercise. Any ideas as to what I am doing wrong? Thanks, I appreciate it.

Maybe check WHAT you are eating...not all foods are the same. Drink lots of water, maybe boost your calorie levels a bit...

I've been at a plateau for 4 months...and just recently gotten out of it because I changed what I ate...

I'm in with Amanda. It's simply time for you to reassess.
Have a look at what you are eating ... what you do for cardio ... what you do for strength ... and just switch a few things up.

Need ideas?

I am going through the same thing right now. I am still plugging along, I changed my exercise routine, and I am trying to keep my calories in check, eating only whole foods. Hang tough I haven't lost much weight in the last couple weeks but I have lost an inch all the way around in a week!

same here
 

I have been on a platue for 4 weeks too and my trainer asked me to change my exercise and jack up my intake of food from 1200 cals to 1400 cals .
So now I do

• I do aerobics thrice a week. Weight training twice a week. And the eliptical 5 days a week. Chill over the weekend and then the Cycle the next week. chill over the weekend and then the treadmill.

Another thing to observe is the fat content in the food that you are taking. I was on 1200cals depite eating one choclate a day. The kisses are 25 cals a piece and it got rid of my craving for choclate. Have stopped taking those for the past week.

I agree with Amanda and Susan. Water, Water and Water. That does the trick. There is an interesting article on water and weight loss at http://www.inch-aweigh.com/water.html

Remember - You are GAINING MUSCLE MASS when you work out :carrot: . So if you your numbers haven't gone up on the weighing scale you still have lost - it is just balancing the weight lost with the muscle gained.

Perseverance is the key !!

thanks-- it just makes me frustrated because I have only been eating fruits, vegies, whole wheats, and protein. I have been giving it my all, and I just feel like its all for nothing.

I understand your frustration... we've all been there, some are still there. It takes awhile sometimes. They say the last 15-20 Lb's is the hardest...I am living proof that it is true! :) I hope things start working for you! Don't be discouraged! :)

Are you logging what you are eating? If it's in something like Fitday can you post a link? Maybe we can give you more ideas if we see what you are eating. I agree it's frustrating - I've been stuck for a while myself. But I haven't been as good as you at keeping my calorie intake in line. :o Logging my food online also helps immensely with figuring out what percentage of my calories are from carbs, protein and fat. The percentages for carbs and protein vary depending on your body (I aim for 40% from carbs, 30% from protein), but it's pretty safe to say the fat percentage shouldn't go above 30% of calories from fat.

Are you exercising as well? That helps me - especially when I eat more than I should have. I have lost more sizes than pounds lately from weight training, muscle takes up less space than fat...:carrot:

YOU ARE NOT ALONE!!! :hug:

I hit several 3 and 4 week plateaus along the way also. What I would do is drink more water and change my exercise routine. I found that jumping rope was beneficial in helping me break a plateau. It was very cheap and easy to do.

Thanks for all the advice, I will definitly give it a try! I havnt been keeping an online log, but I think that that's a great idea. Maybe that will help! I am not going to give up!:)

If you've only been at the same weight, I don't know that I'd really call that a plateau. When my weight was higher, I was more likely to lose each week. Now I might lose 2 pounds one week. Then maintain, then gain, then lose 2 then finally lose 2 more. Weight loss isn't linear, and probably just isn't as quick as we would like. Try not to focus so much on the scale (which you can't control anyway) and pay more attention to measurement, clothing sizes, energy level, etc.