I know that is great...especially since I had such a weight issue for years. BUT...I desperately NEED to get more weight OFF?? I am so disappointed that I have lost NOTHING since Aug. of 07? I am very in-control of my eating, and very in-tune with my body signals of hunger. I have alot of body fat, so I know that it is impossible for this to be my set-point. I basicly eat a healthy diet..fruits, veggies, whole grains, lots of salmon & chicken. I began exercising about three months ago..and although I feel better...I haven't lost at all..in fact, I find that exercising makes me hungrier?? I am at a point where I feel IF I cut my calories...I would get way to hungry.

Did anywhere here experience such a MAJOR standstill in their weightloss journey? If so, what did you do to lose again? Any suggestions for me?

I stalled for 8 months...8 annoying, agonizing months...before hitting goal. But let's see if we can't help you out...

What are you eating? How many calories/what times of day/etc. What exercise are you doing? Any other factors that might come into play here?

My entire weight loss (nearly 5 years) has been a cycle of lose, maintain, lose, maintain. My longest 'stall' was 18 months. Basically I find I have to tweak things here and there and find what works to get me to the next level.

Oh yes, I had a long period (6 months?) where I didn't lose anything either, but I kept exercising and continued to change my body shape. I did eventually start losing again.

I stalled for about 5 months - hate the stalls!

Good for you for jumpstarting the exercise!! You are eating healthy, which is AWESOME but are you counting calories? It isn't for everyone, but an honest count for a week might give you a better idea where you are. Don't worry too much about hunger, folks like Robin can give you some pointers about eating low cal for VOLUME!!

Just a note that I was (and am) never able to lose weight without dealing with hunger at some level. Not (usually) crazy starving or anything, but just always an awareness that I wanted to eat a bit more, rumbly tummy and the like. And that is eating extremely low calorie density food with lots of lean protein mixed in. Gets worse the more junky "treats" I add in.

Anne

Well, it can be A set point. Clearly not the set point you want, but you're body seems content there. Which is ok for a while. I think weight loss is a shock to the old system.

What exercises are you doing? Are you considering weight training? I've lost weight 3 times. THe first 2 times my body got stuck about halfway through the loss and I got frustrated and gave up. So you are way ahead of me with those efforts! The third time I was so scared of the same thing happening. I knew I had to do something different, and I did. I started lifting weights and eating to build muscle.....that previous "set point plateau" that hounded me and frustrated me to tears zoomed right by and my body has never looked back.

I also wanted to say congratulations on maintaining your loss so far!

I have found that sometimes when I think I am hungry I am actually thirsty or bored. Or to be honest a Snickers candy bar is making my mouth water. That is NOT hunger!!!

First of all, congratulations for keeping up with your healthy eating and maintaining for a whole year!

I'm with Amanda, I think we need more information to be able to help you. Or, in any case, thinking about the answers to these questions might help you to help yourself!

How many calories do you eat? How many grams of fiber? How many grams of protein? How much fat? What kind of exercise do you do, and how often and for how long? Do you eat right before or right after exercising? How much water do you drink?

Here are some things I've learned over the years, which you may or may not already know:
* Protein and fiber can make you feel fuller, longer, which can help if you're trying to cut total calories.
* Sometimes when you think you're hungry, you're really just thirsty. Another thing I heard that made sense to me and encouraged me to drink more water was that if you're working hard and breaking down fat, that fat's got to get out of your body somehow. If you don't drink enough water to flush it through, how is it supposed to get out of your body?
* Exercising does make you hungrier, but I find that eating a snack immediately after exercising helps me avoid being hungrier later. Something that has protein and carbs in it is good for post-exercise snacking.
* Eating more frequently helps stave off hunger.
* Building muscle helps burn more calories than cardio alone.
* I found that I hit a plateau when I wasn't getting enough fat in my diet. It's counter-intuitive, but for me, increasing the percentage of my calories from fat (good fats) helped me lose more weight.

Good luck!

Great info..I really, REALLY appreciate it more than you know!

First off...I am basicly at an 18-month STANDSTILL??? I weighed in at 265 in Aug. of 07..then in Feb. 08 I hit 259 for the first time..I know bounce back and for between 259-265. My calorie count for the day is between 1800-2000. No sodas at all...very little sugar...maybe white potatoes twice a yr. no white bread except on pizza (I think I had pizza twice in 2008). I do NOT fry anything..always bake or boil. No pork, and very little RED meat, only because I prefer chicken and fish. I think I do get adequate FAT, as I usually have full fat yogurt, nuts & avocado on my salads. I definitely let myself "get hungry." I am a big believer in this...as it is the ONLY thing that helped me lose the weight. I just can't eat anytime I want. Even though I did not really feel like I ate to the point of hurting before..I would graze..just eating anything, ANYTIME! Grazed all the way up to 383. I looked at that lady on TBL this week and she is like 378..I can not believe I was that large. So waiting for TRUE hunger is a MUST for me. I have had a few times where I would eat "a little something" in a social setting..knowing I was NOT hungry..and the scale would be UP every time. So when Oprah's dr. told her to EMBRACE hunger...I believe some folks really do have to do this in order to beat obesity. I have tried tweaking this and that..and I still float back and forth the same five pounds.

If I have TWO downfalls...they are FEAR and FEAR. Fear of RESTRICTION. I don't do well at all with it...as in following a specific plan. I like freedom to eat what I am craving..within limits of course. For instance, IF I am craving Ice Cream...I will get a small cone from Chick-Fil-a or if I take it home..I eat some and throw the rest out or give it away. I enjoy it once. Something just makes me feel so uncomfortable on the INSIDE..IF I tell myself I absolutely can't have something...like dessert. Kind of exactly what Gwenith Paltrow said on Oprah..Except she doesn't weigh in at 259 pounds!!!

I also FEAR strength training. I do lots of CARDIO only. I do raquetball (I actually really enjoy this) SWIM alot...I do ALL the basic machines in the gym except stairclimber. I just am so afraid that the scale will go up. When you were as large as I was at one time...and you work so hard to lose weight..and are so careful not to over-eat...gaining weight is very terrifying.

My hubby things that I MUST strength train. I just don't know why I keep allowing myself to NOT do it. Everytime I ask myself...I just keep feeling so scared.

I am open to any and ALL suggestions. It's like I NEED to shock my system or something?? I am so lost.

Hi Skinny,

First off, congratulations on maintaining a 100+ pound loss for over a year. What a huge accomplishment!

Reading over your posts I had a few suggestions/things you could check. My ideas are based on the thought that it's not necessarily that you're doing bad things, but that your body has gotten stuck in a rut and maybe you could change things up to shake it out of its plateau.

Food-wise -
-You mentioned some proteins but you didn't say how much protein you eat a day. Do you have any idea how many grams you eat, or what % comes from carbs, protein, (healthy) fats every day?
- Paperclippy mentioned this - I have also had trouble when I inadvertently wasn't eating enough fat. Make sure you're getting enough!
- Do you measure your portions, or just eyeball, or...? Double-check that you're really eating how much you think you're eating.
- Maybe you could try something called calorie cycling. Instead of eating the same calories every day, one day eat higher calories (say 2200) and the next eat low (1600), then a middle day, etc. Your caloric weekly average could stay the same but it can shake the body up.
-Do you drink enough water?

"Other"-wise - sometimes stress or other crazy things can cause the body to hold onto weight -
- Do you get enough sleep?
- Are you under a lot of stress at your job? At home? With extended family? Friends? etc. etc.

Workouts -
- I am a big, huge, enormous fan of strength training. Muscle burns more calories than fat does. If you have more lean muscle mass, your body will burn more calories even when you're sitting on your behind. Please don't be scared! Don't be scared of the men in the free weights section. It's not actually a club that women can't enter. There is no secret handshake. Most of them are actually very nice. And women physically CAN NOT bulk up the way that men do. It takes testosterone to build huge amounts of muscle and we don't have it. Could your hubby show you a few moves? Are you a gym member? A few sessions with a personal trainer might be worth it (not sure what kind of budget you're on). There are also tons of online resources to get you started, including the weightlifting forum here at 3FC - plenty of people who can help you address your fears about strength training and hopefully encourage you to start! Please please don't be afraid of strength training.
- The only suggestion I have for cardio - you didn't mention how long or at what intensity you do those things. Your body gets used to the exercise you're doing after a few weeks. Have you heard of High Intensity Interval Training ("HIIT")? You exercise at intervals of high and low intensity. e.g. if you're on a bike, bike as fast as you can for 1 minute, then recover and bike moderately for 2 minutes, then as fast as you can for another minute...etc.

I would type more but unfortunately I have to run right now. I hope maybe these ideas help you out, even a little bit. Good luck!

P.S. Don't be afraid of strength training!!!

You've posted what you normally eat, and your calorie range per day, but it might be helpful if you posted your exact meals for 2-3 days. It might give us another perspective.

We're here to help!!! Lord knows we've all had these plateaus!

And I wouldn't be afraid of weight training. It's not like you're going to bulk up. Building muscle actually will help you burn more calories. You might see a slight increase on the scale but at the same time you'll see your clothes fitting a little looser.

My protein is at 80 grams per day. I try to eat a protein every time I eat. Even when I have a snack fruit in the afternoon, I will have a wedge of cheese...my favs are apple w/cheese and I love grapes w/cheese. My portions are good. I am careful NOT to over-cook food. That was a biggie for me..I would cook way to much food before and just eat to much. So now..I only cook what I know dh and I should eat. I usally always pair beans with salmon..as salmon is light. But chicken I do lots of veggies...since the chicken is heavier. When we go out to eat...we always share our meals...there is no way I could eat a full plate at let's say a Mexican Rest. when I use to eat the whole thing...LOL!

I am so good about water. I actually LOVE water. I only drink water, and organic milk..but I only have milk once per day. I don't do artificial sweetners..so water is my friend.


When I go to the gym...I drive for 30 min to get there...so dh and I really take our time. We start with raquetball...30 min. Then we go to the bike..15 min. Then I go to the eliptical..15 min. Then I do the ROW machine..which I happen to love...20 min. I do the treadmill LAST...20 min. then we SWIM for like 45-1 hr. I do the aqua jogger, swim laps..various moves..and I do lots of stomach crunches. I use the flat board to stretch out and do lots of leg kicks..very tiring.

Big Sigh. Unfortunately..TRUTH hear...it probably is the Strength Training. Ok..so please help me....if you would start brand new...what should I do first. I have ALOT of tummy fat..thinner legs. I do have a gym membership..my gym has the really nice machines. I had my membership all last yr. and touched the weight machines like three times maybe.

Can you give me a suggestion mini-start off workout line up??

Thanks so much for your affirmation and validation!

A good resource for beginning weight lifting is New Rules of Weight Lifting for Women. In addition, I would suggest meeting with a personal trainer at your gym if possible. Somethings are hard to learn from books, and I think weightlifting is one of them.

I agree with Allinel. A 2-3 day food diary might be very helpful for us to help you to tweak your intake. What does a "wedge" of cheese mean? Is your wedge an ounce? Do you weigh it? What kind of milk? Whole, 2%, 1%, skim? All of these things make a difference over the course of a day, week, month, etc., as you know.

I have read so many books on nutrition. I have been doing this since June of 2004...so I have alot of time to learn. I started out with a mini-calorie book. Then I would make index cards with food specifics...like nutritent values and calories...so I basicly have every thing memorized.

I do laughing cow baby cheese wedges...I usually do two wedges..1.5 oz. with a apple. for snack...that puts me at 170 calories. I do 2% milk, as I have been ttc and read I need to have more fat items. My highest snack I have is 280...which is a yogurt with nuts. Some days I have this for breakfast.

I do three 500 calorie meals and two 100-200 calorie snacks depending on how hungry I am. I eat nothing after dinner. If I know that I will be going out for a higher calorie dinner...I cut my two meals back to 300 calories..I usually do this on the weekends.