Hitting a Plateau

  • ohcub83

    Posts: 26

    Oct 12, 2012 7:17 PM GMT
    When is it safe to assume that you have hit a plateau in your weight loss? I haven't lost any weight in about a week and a half. I have evaluated my diet and exercise and nothing drastic has changed in that department. So my question is how long should I wait without loosing any weight till I assume I have hit a plateau, and is there a way to speed the process up and over come it?
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    Oct 13, 2012 12:09 AM GMT
    Moar cardio.
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    Oct 13, 2012 1:05 AM GMT
    What approach are you taking? Are you counting calories? If so, keep in mind that as you continue to lose weight, your caloric requirements also drop (there's less of you to maintain), so make sure that you're re-evaluating your portions as you go. The same diet isn't going to work for you from start to finish.
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    Oct 13, 2012 1:11 AM GMT
    Fine tune your diet. It might seem fine however there's always little tweaks that can be done (less oil, less carbs at night, more regular eating to name a few)

    Your requirements actually reduce as your reduce weight so you should actually be eating less calories than what you were originally.
  • ohcub83

    Posts: 26

    Oct 13, 2012 11:41 AM GMT
    I eat between 1200-1500calories a day... I tend to eat closer to 1200 everyday. I always stop eating at least 2hours before I go to bed and drink about 1gallon of water daily. I eat about 5 small meals a day for my total calories. As for woring out I lift Monday Wednesday Friday with Friday being with a personal trainer. I do at least an hour of cardio Monday - Saturday with a variety of activities from Zumba to spinning to yoga. Sunday I usually do cardio outside the gym..whether it be a hike or a run. I guss I could reevaluate my eating and change a few things and see if that helps.
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    Oct 14, 2012 12:38 AM GMT
    It sounds like you're on the right track, and you're definitely doing a good caloric deficit. I don't know the specifics about what you're eating, but you might try a few things with your carb intake to break your plateau. Do some googling about carb cycling (varying your carb intake daily, but getting the same amount per week, basically). This will keep your body guessing and could stoke some new fat burning. The other thing I would try is to try putting a small majority (maybe 60% or so) of your carbs in the two meals around your workout, and split the rest evenly throughout the day. I'm not a nutritionist, but these are some things that have worked well for me.
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    Oct 14, 2012 12:44 AM GMT
    Your calories are pretty low. I would consume around 2500 per day and I would do a 6th meal. Each of your meals should be both carbs and protein. You don't talk about what you are eating. Everyone has different opinions but I would get my carbs from Oatmeal, brown rice, sweet potatoes, quinoa and fruits and vegetables. I would tend to stick with the vegetables for carbs with my later meals. As far as water goes you should be drinking it all day. Drink 1/2 your weight in ounces of water.
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    Oct 14, 2012 1:03 AM GMT
    You've probably hit a plateau.

    From experience - you may be doing everything right and you may not actually need to drop your calories. What you may need is to reset your metabolism with a cheat day. I know that sounds crazy.

    I hit a plateau in January that lasted about a month. When I finally gave in and had a cheat day - got right back on the wagon the next day - and I started losing weight again. Your body gets in a rut and needs to be reset sometimes.
  • ohcub83

    Posts: 26

    Oct 14, 2012 3:28 AM GMT
    Thanks guys, as for what I am eating it varies but I tend to eat oatmeal everyday with blueberries, peanut butter and fat free greek yogurt and a little cinnamon. Usually a snack of almonds or and apple then for lunch is salad with a lean protein or black beans in it then either a fruit or almonds or string cheese then dinner is a lean protein, a carb usually sweet potatoes or brown rice, and a green veggie more than likely broccoli or Green beans...I figured I hit a Plateau I am just going to structure my calories different and try to confuse my metabolism along with a some more intense cardio. I know that the calories are on the low side, but I am eating enough to avoid starvation mode, and once I am ready to go into maintanice I will up the calories slowly again.
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    Oct 14, 2012 3:52 AM GMT
    ohcub83I tend to eat oatmeal everyday with blueberries, peanut butter and fat free greek yogurt and a little cinnamon. Usually a snack of almonds or and apple then for lunch is salad with a lean protein or black beans in it then either a fruit or almonds or string cheese then dinner is a lean protein, a carb usually sweet potatoes or brown rice, and a green veggie more than likely broccoli or Green beans...I figured I hit a Plateau I am just going to structure my calories different and try to confuse my metabolism along with a some more intense cardio. I know that the calories are on the low side, but I am eating enough to avoid starvation mode, and once I am ready to go into maintanice I will up the calories slowly again.


    My advice.

    1. Peanut butter is very calorie dense, it's more a good for bulking up, you are already getting your good fats from your nuts later in the day, I would not have it.

    2. I would have your carb/salad/protein at lunch rather than at dinner, you don't need as much energy at night so your meal shouldn't be as big then.

    3. Not sure what string cheese is, but is it neccessary? I would focus on getting dairy from yoghurt or milk, as cheese is higher in energy.

    4. How much carbs at night? If I was you i'd do sweet potato as it's high fibre low GI however just 1/2 cup max.

    5. How many almonds are you having? Are they unroasted? I would say no more than 15 is a serve.

    6. For exercise I recommend HITT if you are on a low calorie diet, more effective in burning fat than a long cardio session.

    7. You haven't stated amounts of oatmeal and your protein, so I presume they are OK, as a rough guide protein should be no more than 100g cooked.

    8. Like the previous poster said, up your water.
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    Oct 14, 2012 4:00 AM GMT
    What's your resistance program like?

    Should be aiming for more high reps low weights and compound body exercises targeting all body parts.

    Cardio HITT should be the focus though, and you should do that most days of the week.
  • ohcub83

    Posts: 26

    Oct 16, 2012 12:48 AM GMT
    I focus on high rep low weight, and exercises that focus on multiple muscle groups. Cardio is not HIIt everyday as I rotate different classes in.
  • ohcub83

    Posts: 26

    Oct 17, 2012 2:01 AM GMT
    Broke my plateau! Thanks for the tips guys