How can we bust through a plateau?
 

I've been stuck at the same weight for almost 4 weeks, and I've been trying different ways to move that scale! Please add your thoughts, suggestions, and experiences on how to break through a plateau to this thread. I know many of us need advice on this.

1/4/11 210
1/11/11 208
1/18/11 205
1/25/11 204
2/1/11 205 (muscles retaining water from weight training?)
2/8/11 203
2/11/11 201 Onderland here I come!
2/15/11 205 WHAT???
2/22/11 203
3/1/11 199
3/8/11 198 YAY! (196 yesterday)
3/15/11 196 (194 yesterday)
3/29/11 195 (194 on 4/1)
4/5/11 195 (increased calories to confuse body)
4/12/11 195 (switched up exercise routine to confuse body)

So far the only one confused is ME. I've been 195 every day this week… no more bouncing scale. Just stuck. I WILL break through this plateau!!! Any day now the scale will just drop 5 lbs.

I’ve been reading a book that suggests our minds control our bodies, even so far as to either lose or retain weight depending upon how our thoughts are bending. I’ve been trying to think positively (which can’t hurt anyway) and putting hypnotic suggestions out to my body… “the fat is melting off my body” “all this exercise is really working” etc. But, maybe all the subconscious thoughts like “yeah right… you’ll be stuck at this weight forever” have more control then the conscious thoughts do?

Maybe I need to reduce calories some more, or watch what is going in closer and adjust that. I HAVE been eating more carbs then I should - I’ve been snacking on corn chips or toast with hummus (yup that will do it) Gosh, I can’t think of what else I’ve been eating… I HAVE cut out sugar and excess snacking. This is very good, and may account for the lack of fluctuations on the scale. But I want the weight to LEAVE THE BUILDING!! Here’s the plan:

• More protein, less carbs.
  
• Instead of chips/toast I’ll use raw veggies, and instead of hummus I’ll create a lowfat/lowcal dip. Keep cut up veggies on hand for quick snacks.
  
• Go back to an apple and 1/2 a grapefruit everyday (don’t know when that stopped.)
  
• Keep grilled chicken on hand for salads at lunch. Stop at the store on the way to work if there’s no salad at home to bring in.
  
• Log in every bite again for at least 2 weeks (added to list 3 days ago.)
  
• Cardio for at least 45 minutes consecutively and at least every other day.(added to list 2 days ago.)

OK… That’s my strategy. Today is a new day - the weight is comming OFF!!

Sounds like you have a plan! Let us know how it works!

Do you track sodium? How many calories are you eating, and are you weighing your food? I notice a big difference in accuracy when I weigh portions rather than measure volume.

Good for you for hanging in there, you WILL get past this!!

I have heard people praise calorie cycling as a way to bust through a plateau. I'm not sure if it's something that you want to try, or how others feel about it. I personally haven't tried it at this point, but I have seen it mentioned by others, so thought I'd bring it up here.

I was stuck for a couple weeks and tried eating low carb for a couple days..worked great!

1/4/11 210
1/11/11 208
1/18/11 205
1/25/11 204
2/1/11 205 (muscles retaining water from weight training?)
2/8/11 203
2/11/11 201 Onderland here I come!
2/15/11 205
2/22/11 203
3/1/11 199
3/8/11 198 YAY! (196 yesterday)
3/15/11 196 (194 yesterday)
3/29/11 195 (194 on 4/1)
4/5/11 195
4/12/11 195
4/19/11 193 (doing a happy dance!)

:D YES! Logged EVERY bite and had to admit I had been overeating carbs, so I lowered carbs, upped protein, and did cardio for 45 minutes straight instead of breaking it up.

Thank you to everyone who posted here, your advice has been invaluable. We CAN break through a plateau!

Weightforme: YES - I think cutting carbs is the ticket, along with longer cardio sessions.

OhMyDogs: I tried calorie cycling - that's what I think stopped the yo-yo, but it wasn't quite enough to push the scale lower.

juliana77: I've been looking for a food scale, mostly I just use the look and guess method - palm size for meats, fist for pasta, etc.

Stacigee: 100 lbs! How did you do it?