I'm new and am stuck on a plateau

[Jordan0611]

Hello all.

I have been lurking for a little while now, taking some recipes here and there but mostly just reading some posts and getting inspired.

In the past I have always been very successful with the Atkins approach to eating and what not and have lost weight.

I started my weight loss plan on December 10th when I was weighing 265 (the heaviest I have ever been by 25lbs). So far I am down 20lbs, which I guess isn't bad considering it has been a month, but I was down these 20lbs in my first two weeks... so hence the big problem I am having.

For the past 19 days I haven't really moved or changed in weight.

An average day for me, food wise is:
Breakfast: Atkins shake
Lunch: Salad, bleu cheese, little parm, no dressing
Dinner: Salad or meat or something that falls well within the Atkins realm of available eating.

On top of that I do at least 20-45 minutes of cardio every evening either on a bike or an elliptical (I am not currently lifting weights though, just cardio stuff I have in the house). An average session burns 300-500 carlories.

So pretty much my situation is that for the past 19 days I am working out harder, longer, and more intensely but I am not seeing any difference on the scale. I bounce between 240 - 243.

Oh, I also have completely quit drinking any soft drinks and just concentrate on drinking water (normally 3 liters a day if I can, but easily 2 liters every day).

I used to drop the weight a lot quicker, and I know it has been just over a month, but still, at this point I am just bothered by the 19 day plateau. I am just stuck and it's getting depressing...

So any help, advice, or something to kick start this weight loss again would be appreciated. I really want to get back down to at least 180 which was my original healthy / college weight.

Any help or suggestions?

-Jordan

[Jean@125]

Hi Jordan,
It's hard to say for sure but it doesn't look like you are getting enough calories or protein.
Also I think you may be doing too much cardio. A couple of days of weight lifting with a couple of days of cardio will help you build and maintain muscle more effectively than just cardio. Just my opinion. HTH Jeanie

[Chasintrail]

Have you measured? You may be getting smaller without seeing a change on the scale. Not uncommon. It's also common to see a "stall" after the first 2 week induction. Commonly refered to as the post induction stall syndrome (you do the acronym)... the concensus seems to be that your body is taking a pause to adjust to the large weight drop in induction.

I'd ditch the shakes for breakfast. They will stall a lot of people. Are you using fitday or somthing? You may be low on calories. Hard to tell without amounts to your menus. Good for you on quiting the sodas!

Start lifting weights, stop doing so much cardio. It's counterproductive. That much steady state cardio just makes your body more efficient at doing cardio. Try HIIT if you must do cardio. Picking up heavy things and putting them down again is the best thing you can do for fat loss!

Bottom line, I'd recommend a couple of tweaks, but you'll probably just have to keep the faith for a bit and you'll start losing again. Best piece of advice - ditch the scale and measure your progress using a tape measure or a pair of jeans.

[cleochatra]

I'd say that you're experiencing a couple of things:

Post induction stall (extremely common), and the exercise is causing you to retain some water in your muscles. As you build muscle, your metabolism becomes more energized and you burn more fat.

I wouldn't worry. What you're experiencing is normal.

Of course, I'd like to see more fat in your diet. Atkins says you can't lose weight without fat.

[2big4mysize]

good for you not quiting just cause you are having a little hesitation in scale weight loss.
post induction hesitations are very common as the body is adjusting to the new eating and to the healtheir smaller you.

Have you checked with your tapemeasure? A true stall is defined ad no weight loss not inches lost for 4 weeks. I had severasl of them working my Atkins to goal and every time i reread my DANDR checked my foods and checked with my doc about my throid meds cause I'm hypothroid and every time the scales would eventually move again. My longest was 13 weeks and 5 days but the scales moved and I did get to goal weight. you will too if you just hang in there and keep working it.

[Born2run2]

Don't you hate plateus? I know I do. Everyone had great advice, if you are truly stalled make sure you are drinking enough water and increase your cardio. You will notice that you have started losing again very shortly. Also your body is trying to get used to the new routine and is probably rebelling. Just hang in there and you'll notice the difference. Judy

[Bethanyblondie]

Yes, stalls are really hard to get through. Definitely increase your protein and fat in your diet. I don't think there's any way you are getting enough calories, especially with all the exercise you do. Eat more!!!

[lisabinil]

Originally Posted by Jordan0611

Hello all.

I have been lurking for a little while now, taking some recipes here and there but mostly just reading some posts and getting inspired.

In the past I have always been very successful with the Atkins approach to eating and what not and have lost weight.

I started my weight loss plan on December 10th when I was weighing 265 (the heaviest I have ever been by 25lbs). So far I am down 20lbs, which I guess isn't bad considering it has been a month, but I was down these 20lbs in my first two weeks... so hence the big problem I am having.

For the past 19 days I haven't really moved or changed in weight.

An average day for me, food wise is:
Breakfast: Atkins shake
Lunch: Salad, bleu cheese, little parm, no dressing
Dinner: Salad or meat or something that falls well within the Atkins realm of available eating.

On top of that I do at least 20-45 minutes of cardio every evening either on a bike or an elliptical (I am not currently lifting weights though, just cardio stuff I have in the house). An average session burns 300-500 carlories.

So pretty much my situation is that for the past 19 days I am working out harder, longer, and more intensely but I am not seeing any difference on the scale. I bounce between 240 - 243.

Oh, I also have completely quit drinking any soft drinks and just concentrate on drinking water (normally 3 liters a day if I can, but easily 2 liters every day).

I used to drop the weight a lot quicker, and I know it has been just over a month, but still, at this point I am just bothered by the 19 day plateau. I am just stuck and it's getting depressing...

So any help, advice, or something to kick start this weight loss again would be appreciated. I really want to get back down to at least 180 which was my original healthy / college weight.

Any help or suggestions?

-Jordan

Why The Scale Lies

[Whitney_Piers]

Originally Posted by Jordan0611

An average session burns 300-500 carlories.

So pretty much my situation is that for the past 19 days I am working out harder, longer, and more intensely but I am not seeing any difference on the scale. I bounce between 240 - 243.

Jordan you're doing so many things right, my only question is since you're burning so many calories and working harder, longer, and more intensely in the last 19 days; have you increased your calories to accommodate for the intense workouts.

I'd check out the threads in the exercise forum to get an idea of whether or not you're eating sufficient amounts for your exercise regime. Good luck.

[Jordan0611]

Well just to update since it has been over 2 months since I posted last here.

I took about 6 weeks off from working out but stayed true to my low carbing... I saw small drops on the scale and am down from the 245 I was at to 225... so 40lbs total since Mid December.

I am back at the gym doing a combination of cardio and weight training, mostly brought on because of spending 4 weeks now stuck at 225 with no movement in the scale.

My diet is pretty solid of breakfast (I cook a 3 egg omelet every night and nuke it in the morning)... Lunch is normally an Atkins vanilla shake or some left over like deli meat... Dinner is always a protein intense meal, but unfortunately my largest meal of the day.

I am 1/2 way to my goal, which relatively speaking for 3 months isn't bad, but for me it is feast or famine. I am either losing weight quickly or not at all, and these stalls are the most depressing things I have experienced.

That being said, I don't have any temptations and haven't for a while. I don't have those overwhelming cravings for pizza, bread, or French fries. I do occasionally exceed a 20 carb/day limit through marinades on wings but that is my only real weakness.

For me what has proven to be effective is just cooking at home, plus I don't get bored of eating the same thing fairly regularly.

I guess this post is mostly just to find out what other people do to kick start their weight loss when they find themselves stuck for several weeks? I have started to alter my cardio routines and increased the targeting muscle approach in my lifting, but thus far, nothing.

I still have not gotten out the tape measure but will do that this weekend because I want to start that CLA/GLA program.

So, what do you do to break up the stalls?

[2big4mysize]

Congrats on the weight loss. 20 pounds since the middle of Jan is going great. that was 8% of your total body weight gone wooo hoooo. you don't say how many pounds you need to lose total in your stats so it is hard to kinow where you are on your journey. you seen to feast or famine.

you were slowed on 1/21
stopped working out for 6 weeks
dropped 20 pounds by 2/26 20 pounds in a month is fantastic since it was not induction
initial weight loss pounds too
in early March you restarted your workouts and no scale movement but you don't know if you shed body fat cause you didn't measure yet.

Definitly check your inches and see how you are going. also get your body fat % measured and watch your body morph as you add new lean tissues while burning off the body fat working your Atkins.

are you eatting your veggies? there are micronutriants in them that we need to keep our metabolism running well. Some folk find they lose better moving to OWL and adding more veggies.

When I was stalled first time I ask for help and cut stuff added stuff changed what had got me over 60 pounds lighter to the point I didn't even recognize my plan. Nothing moved me and I did as Dr Atkins said went to see my doc and got my blood work checked to see if my thyroid was working okay well I needed thyroid adjusted so after over 8 weeks of no scale movements I finally knew what I should have know if I had just used Dr Atkins advice in chapter 15 of DANDR 2002. he has several areas of our plan we should look at carb creep change in active life style ( that is exercise) new foods, medical issues etc that we each need to take the time to evaluate for us.

One huge issue many super heavyweight deal with is as we shed weight our body needs less fuel to preform the exact same actions. femals lose about 9 cals a pound just off their basal cal level which for you right now would be 360 cals, so if you are eating the exact same amount of foods today you were back when you started you will not get the same results you did then. Are you feeding just your hunger each time you eat and stopping even if you got food on the plate room in your belly and/or carbs in your budget?


Check your DANDR examine your foods and see after those inches are checked if you really are stalled out.

[Jordan0611]

Originally Posted by 2big4mysize

One huge issue many super heavyweight deal with is as we shed weight our body needs less fuel to preform the exact same actions. femals lose about 9 cals a pound just off their basal cal level which for you right now would be 360 cals, so if you are eating the exact same amount of foods today you were back when you started you will not get the same results you did then. .

Interesting point...

I am not a female though... how much do males lose off the calories?

I do most likely need to adjust my intake of calories and quit the shakes I drink for lunch... If I cook a burger the night before I can nuke that also

[2big4mysize]

guy drop about 7 cals a pound

[skoolmarm729]

Thanks so much for describing Post Induction Stall Syndrome- That makes me feel so much better! I was off to a flying start then nothing for the last 1.5 weeks. I am still not tempted to cheat and am staying stronger than ever- cause I knew it would come off eventually if I stay clean. But it feels sooo much better knowing that this is common and it even has a kewl name to boot!!

[CinderellaHick]

I started April 7 - I've lost 6.5 pounds so far and I'mnot cheating at all.

I started using Fitday this week and figured out I wasn't eating enough.

I was averaging 1000 calories a day.

I've bumped that up to 1800- 2000 - Fit day says I am burning 3300 a day based on weight and activity (214 - exercise 20 minutes a day) desk job but I work at home so I am up on and off doing household chores

Here are my daily weights so far
220.5
219.0
218.0
216.5
2160
215.0
215.0
217.0(TOM)
214.0
217.0
216.0
216.0
215.0
216.0
214.5
214.5
214.0

I am cutting back on cheeses and tomatoes
I've cut out all fake sweeteners
Drink 8-10 16 oz glasses of water
My averages are 75% fat 25% protein and I'm right at 20 carbs a day.

basic day

Egg cream with 2 eggs (YUM) with Coconut oil

2 c lettuce with tuna or chicken, radishes, cucubmers, bacon crumbles and a hard boiled egg - caeser dressing

Steak, porkchop, chicken breast and a small 1 c salad or some grilled peppers

I feel 100% better and my clothes are fitting bettter.
I've been in in Small to Moderate Ketosis every morning but the weight is just not coming off.

I am open to any suggestions, hints, tips or tricks.

[CinderellaHick]

forgot to mention I am hypothryroid and take 1 gr of Armour daily.

[2big4mysize]

reread this topic you are right at post induction stall ( I call it hesitation cause it doesn't last long enough to ven qualify as a stall which is 4 weeks no pounds nor inches) syndrone. it will happen on any weight loss program as your body adjusts to the changes going on. Since your clothes fit better you know you are still getting smaller even though the scale isn't moving. Check your inches and see that body fat being burned off.

Of don't go by the burned off cals from fitday as they are very generous in their numbers. Glad you upped your cals some. picking calorically dense foods helps a lot when we have induction appetite suppression for the deep ketosis. Check the reports section of your fitday and make sure you are getting enough vits and minerals too.

[CinderellaHick]

I think you are on to something!!! down another 1/2 pound today FINALLY!!!!

(maybe it's the egg creams!)

Thanks for your input!