Happy with Results but Stuck in a Rut - 3 Fat Chicks on a Diet Weight Loss Community

starscreensiren · 03-16-2005, 03:04 AM

I have had great success on my weight loss quest so far, but now it seems as if I am stuck in a rut, that too and my weight loss seems very slow (it's taken me over a year to lose thirty pounds). Although I am very proud of what I have accomplished I wonder if anyone has any advice on how to re fuel my efforts and to perhaps give my weight loss a boost.

What I currently do is cardio 30 mins 6x a week with some Pilates and strength training thrown in. I also eat a low fat diet with lots of fruit and veggies and I avoid white flour and sugar (most of the time

). I probably get in around 1700 calories a day. Any advice to further my weight loss would be wonderful! Those who have been successful, what advice do you have out there?

barbygirl43 · 03-16-2005, 12:55 PM

My story is similar to yours. I'm down about 40 pounds in almost a year. I've noticed a pattern though of getting 10 pounds off and then hanging about between 3-5 pounds for a month or so before knocking off 10 more pounds. the only advice I can give is to just keep doing what you are doing. I've been upping my protein for a week or so to see what that does to me.

jewels2 · 03-17-2005, 12:23 PM

Hi,
I have gone from 256lbs to 198lbs in the last year and a half and was stuck myself. I found that by adding additional exercise a couple times a week and cutting a few more calories out. that it started working a bit. You have to trick your body every now and then, doing the same routines and eating the same all the time will stop your losing. If you trick your body by doing different things, it helps!!
Jewels

nature02 · 03-24-2005, 08:31 PM

hiya,
I too know what you mean, you get stuck at different points and doesn't come off as quickly. This is your bodies way of looking after itself believe it or not!

I study science at university and one of my subjects last year was physiology, naturally I was all ears when my professor was talking about how the body stores fat etc. hehe Imagine if you just kept losing weight.. and losing weight... (although we might think it's great!) your body wouldn't be able to survive eventually. The body recognises that it's cosuming less calories per day than usual so it puts the breaks on and holds on to what it's got to survive, it's a 'natural reaction'. My advice is exactly that mentioned above, mix it up and just KEEP!! at it. Eventually it will slowly come off, patients is the key! It sucks but that's all it takes! hehe Most importantly make sure you're eating 6 small meals a day to keep your metabolism up. Sounds to me like you do alot of working out and therefore also your muscle mass would have definately increased substantially, whether you can see it or not it has! Muscle weighs alot more than fat and therefore it's often not uncommon to even gain pounds on the scale here and there when your muscle mass increases.. Yet your body fat % will be decreasing and the more muscle you have the more 'stations' your body has to burn fat in. Another tip is to exercise 2-3hrs after a meal.. as your body's glucose levels are alot lower, less insulin in the blood and therefore the body is more likely to use fat deposits as it's primary energy source. Burn it up! ;-) Just stick to it... it just takes time.. time flys eventually too! congrats on the weight loss so far, that's excellent

starscreensiren · 03-25-2005, 11:28 PM

Thanks for all your great replies. Nature02 -some great advice there. So on to more positive things. I have noticed some great changes in my body (despite the frustrating scale) My clothing fits better, I can hug me knees (for those of your who know about having a belly that feels great to do) and physically I am in probably the best shape that I have ever been.

I am now using FITDAY.com to track my calories etc, just to see where I am at. Surprisingly enough I think I was eating way more calories then I thought before. Using this site is really helping me keep track. I also have decided to stop weighing myself until I go to the doctors' office. I go about every three months to get a depo injection and will only weigh myself there from now I (I think lol). Then I will be able to lose this thing I have for the number on the scale.

My next project will be to take up jogging. As a child in school I was heavy and slow and couldn't run like the others on sports day or at gym (always came in last). The other night I was walking the dog and walked by my old school. Something came over me and I decided to try and run around the track -just once. Well sure enough I made it and I probably could have kept going except I got so excited that I had to stop!
So that is what I am going to start encorporating into my workouts as soon as all the ice and snow melts, which thankfully has started to happen this week (I live in Canada).

Question for everyone? How have you jumped out of a weight loss plateau? What are some of the things (excercises etc) that you do to keep your body on its toes and to avoid a plateau?

Nevaeh · 03-31-2005, 03:28 PM

Wtg!! You are my motivation to go to the gym tonight!!

aweighstogo · 04-01-2005, 09:40 AM

Stars, I too seem stuck on that number on the scale. I know we should look at other things to monitor our weight loss but I seem to be focusing on the number too much! I've had to buy all new clothes. (I threw all my "fat" clothes away) My jeans size no longer ends in a W! (Misses size 14). My shirt size is the smallest size in Lane Bryant, 14/16, down from 22/24. And you can actually see the muscles in my arms and legs! But I still want to see that number on the scale go down!!! I know muscle weighs more than fat but when does the scale start moving quicker? I'm at the gym for 1 1/2 hrs 4-5X a week. I don't think I can go anymore than that. And I eat mostly fruit, vegis, whole grains and lean protein.
I think I just need someone to tell me what I already know. To ignore the scale! I think I need my DH to hide it on me!

rochelle · 04-01-2005, 10:23 AM

Hi, don't let that plateau get you down! One thing I've done recently is changed my exercise routine. I notice you have a very regular and rigorous routine so it's CERTAINLY not for lack of effort. To get through a plateau I added the following:

Circuits at home. It's fun and different, AND HARD WORK

I do 30 seconds of the following 6 exercises after 20 to 40 on my TM:
Squats (stand in front of a chair, feet shoulder width apart. Stretch arms straight in front of you parallel to floor, sit back till butt almost touches the chair, make sure your knees don't go over your toes though! repeat)
Jumping rope
Crunches
Side to side (feet together and hop side to side)
Push ups
Jumping jacks

There are some great sites for circuit ideas. I'm sure I heard that when you constantly change the motion of your body when exercising it challenges different muscles and can burn energy faster.

Also, I cut back on the fruit and substituted more veggies. Lame, yes I know, but a common misnomer is that fruit is great for losing weight. Yes, but most fruit is VERY high in fructose, which the body metablises into glucose - same effects as sugar I think. So, changing that slightly might change your loss effects...

Anyway, you are doing fabulously, keep it up the hard work!

Hey Jude · 04-01-2005, 11:18 AM

SSS,

Sounds like you are doing great to me. I know how you feel, it took me 2 years to lose 60 pounds. The bright side is that I think when you lose slowly it is healthier for your body, and it tends to stay off.

I like your idea about only weighing at the doctor's office. That way you can focus on how you are feeling, and not a stupid number. Concentrate on how strong and fit you are feeling. WTG on running that track. Conquering those demons from our childhood is so important.

Here is the link to a thread on plateaus that may give you some ideas. http://www.3fatchicks.com/forum/show...181#post754181

Keep it up, and remember "Persistence not perfection."

Yolie · 04-01-2005, 11:31 AM

I am also at a plateau. It has been stuck at 140 lbs for about two weeks. I hope this weekend I can jump start the scale into a lower number. I have added 30 min of jogging to my cardio workout. We shall see. Good luck. We cannot give up.

yuiuab · 04-01-2005, 03:38 PM

My weight didn't change much since last december. I lost only 4-6 lb over 3 months. but I tried to motivate myself, it's not time to giving up yet. *I'm on the right track, just keep going, I will see the result even it might take me longer than I expect.

starscreensiren · 04-09-2005, 12:31 AM

Thanks for all your fantastic replies guys. Next week I go to the doctor's for an appointment. We shall see what progress I have made scale wise then!

As for the rest of it, I have started walking/jogging with the dog X2 a day since its getting to be wonderful outside. Hopefully this new method of working out will reap in results

I'll keep you all posted and to everyone keep up the amazing work - you are all inspirations to me!

JenR · 04-09-2005, 02:28 PM

just wanted to stop in and cheer you on! this warm weather makes you want to get out, doesn't it??
lots of success to you

starscreensiren · 04-14-2005, 01:56 AM

Just wanted to give you all an update. Well I went to the doctor today and weighed in. (Insert drum roll..) As of 11 weeks ago I have lost exactly 11 pounds! Not bad, one pound a week which is a good healthy weight. Funny thing is my doctor seemed more excited then I was lol. And so, I've officially decided that every 11 weeks when I visit the doctor's office will be my official weigh ins. Makes it seem more impressive then weighing myself all the time

I've also upped the frequency and the intensity of the daily walks. My goal for the next visit however is to try and double that number (now that I'm paying closer attention to calorie counting).

Question for some of you. What successes have you had with a walking program? Is it a good way to work out? Let me know your thoughts and everyone keep up the great work and let me know about your successes! Cheers!