Post # 1
So I’ve been dieting seriously since June 4th. In that time, I’ve lost about 9 lbs. I am about 19 lbs down from my highest weight.
I’ve been working out everyday. I ride a bike at least 5 miles everyday and combine that with a little strength training every other day or so.
The issue is I’m really starting to feel like my weight loss has slowed down a lot from the beginning of my diet up until now. In the past week or so, my weight has hovered around the same and has even went up a pound or two and back down.
WHAT IS THE PROBLEM?!
Anyone have any suggestions to speed things up?
Post # 3
Shock your body, change up your workout/habit.
That always gets me over the hump.
Post # 4
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
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
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 # 7
Thanks everyone!! I use MFP so I’ve been counting my calories. I don’t eat anymore than 1200 a day. I do eat quite a bit of Special K cereal and the occasional whole wheat bread though since they’re fairly low in calories, lol. So I’ll have to try cutting those out and see if that helps! I will also definitely try changing up the exercise routine and adding some of those simple body weight exercises. 🙂
Post # 8
Actually sometimes you may need to eat more to lose weight if you’re already at only 1200 calories.
Post # 9
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
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
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
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 # 14
I’ve been eating 1200 total, or under :/ net is usually between 700-900. So I suppose I should up it. It’s just so hard to eat MORE when you’re trying to lose, but I know you guys are right!! 🙂
@kaylee26: Thanks!! As of now I am at the very, VERY, tippy tippy top of my “healthy weight range” according to most charts, lol. I’d like to lose maybe 10-15 more lbs, which would be right in the middle of my “healthy weight range” 😉
@abirdword: I know you’re completely right. It’s so hard to tell though if I am gaining muscle. I’ve tried measuring every couple weeks or so but I haven’t seen much improvement. And it’s hard to know for sure that I am doing it the same exacty way every time. :p oh well, I will take your advice and try to stop relying on the scale so much though!!