(Closed) The dreaded plateau and I meet. Need suggestions!

posted 5 years ago in Fitness
Post # 3
Member
2010 posts
Buzzing bee
  • Wedding: November 1999

Shock your body, change up your workout/habit.

That always gets me over the hump.

Post # 4
Member
936 posts
Busy bee
  • Wedding: October 2010

What have you been doing to lose weight (are you counting calories, avoiding certain foods, etc)?

Your body has probably adapted to your bicycle workouts and you need to change it up. Can you run instead? Try doing sprints- one minute sprinting like Freddy Krueger is after you, then 1-2 min walking, over and over for about 15-18 minutes. Sprints are a great way to bust over the hump. Also, what kind of resistance training are you doing? Are you making sure to increase the weights each time? Your body is infinitely adaptable so you have to be constantly varying your workout or you will see diminished returns. I can’t say enough good things about simple body weight exercises like squats, lunges, pushups and pullups. You can use weights if needed for each of those. Kettlebell swings also are an excellent workout and a great way to get your heart rate up.

As far as diet, if you are trying to create a calorie deficit each day, remember you need to recalculate every time you lose weight. Drinks lots of water and try to eat vegetables with every meal/snack each day. If you are regularly eating bread and cereal try going without for a week and see if that gets you over the hump.

Post # 5
Member
1677 posts
Bumble bee
  • Wedding: June 2011

Are you tracking your calories? I ask because I had this same problem before I started tracking. I would lose a small percentage of the total amount of weight I wanted to lose then plateau, bounce up, and eventually even out somewhere between where I started and where I hit the plateau. I didn’t understand it because I thought I was doing a great job with my eating, but I now realize I wasn’t doing as good as I thought. MFP has made a huge difference for me because I’m accountable for everything I eat, and I’m not underestimating the calories in my meals. 

Also, you could be building muscle even with just a little strength training and biking. If I do anything besides walking/running, I build some muscle (mainly because I having next to zero muscle otherwise and I have to build something in order to do those extra things). It’s always counterproductive to seeing the numbers on the scale drop because it really slows that down, but it won’t change (any will probably help) the amount of progress you look like you’ve made. 

Post # 6
Member
6249 posts
Bee Keeper
  • Wedding: August 1900

I agree with the PPs.  Change up the exercise routine.  Jump on an elliptical, arc trainer, or take a walk on a treadmill with a high incline.  It may work out different muscle groups too. 

Post # 8
Member
4315 posts
Honey bee
  • Wedding: November 1999

Actually sometimes you may need to eat more to lose weight if you’re already at only 1200 calories.

Post # 9
Member
64 posts
Worker bee
  • Wedding: December 2012

Are you eating 1200 NET calories a day or 1200 total? Most people have some level of calories that if they go below it, their body’s metabolism will slow down to conserve that energy. 1200 is often this cited number but it really depends upon your size, shape, etc. I’ve also heard that the distribution throughout the day matters… try to eat small meals so your blood sugar stays balanced and of course drink lots of water. Also, as others have said mix up your exercise routine, you should help put you over the edge.

Post # 10
Member
1855 posts
Buzzing bee
  • Wedding: September 2012

Ditto PP that 1200 calories/day likely isn’t enough.  Up it to 1500/day and you’ll probably see some benefit; stick to whole grains, legumes, nuts, low fat veggies/fruits, and the pounds will melt away without leaving you hungry.  Also, cut back on your use of oil/dairy to remove fat from your diet.  I’ve lost 6 lbs in the last two weeks just from diet change!

Post # 11
Member
4480 posts
Honey bee
  • Wedding: November 2012

Agree with upping your calorie intake.  Also, don’t worry about the scale so much; if you’ve started building muscle, you can still lean out but weigh the same.

Post # 12
Member
4691 posts
Honey bee
  • Wedding: January 2014

9 pounds since June 4 is good!

 

How much do you have to lose? If it’s not much, the loss will be fairly slow.

Post # 13
Member
945 posts
Busy bee
  • Wedding: May 2013

Add more cardio

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