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-   -   The Plateau (http://www.lowcarbfriends.com/bbs/medi-weightloss/680109-plateau.html)

SonoRoo 06-22-2010 07:33 AM

The Plateau
 
Ok, so just a little history. I was a rail thin teen. I had my daughter at 17 and walked out of the hospital weighing just over 100 lbs. I had a Norplant put in so I wouldn't be a stupid teen plopping out babies one after another with no financial support. A month after the Norplant was put in I had it removed because I gained almost 50 lbs. It was horrific and really ruined my body image. I met my hubby during that time and a few months after having it removed I became pregnant with my son. I stayed pretty much the same weight throughout my pregnancy (165 lb range). After I had my son I gradually made it up to 199.5 lbs. When I stepped on the scale I mentally said "no more, I will not be 200 lbs or over". That would be far too heavy for my little frame. In the mean time I have made several attempts to lose weight on my own with just exercise or calorie restriction or whatever.

I have successfully lost some weight in the past, however I am at the point where previously my weight loss has always hit a plateau and I have not made it below 170. I am exercising more, changing up different foods, etc. but nothing seems to get me below that point. I need some help or encouragement or ideas, because at this point I get extremely frustrated. I won't give up, I just want to get past the hump.

Anyone else have any plateau stories? How did you overcome it? How do you get the scale moving again?

lins 06-22-2010 08:26 AM

This is the first time that I have ever made it past my plateau stage and what I realize now is that it wasn't so much the "diet" that I was on, it was that I got frustrated and started to changing things, and got frustrated more and then gave up (even though I didn't admit that I know realize that's what I did). Scientifically if you are eatting 500 (or whatever your clinic told you) or protein, and 1-2 servings of veggies everyday, plus excersize you WILL lose weight unless there is something medically wrong with you. It's really not possible to eat the way we are and not lose at some point. It may go slowly, but it WILL happen, it has to. But only you knows if you are really sticking to the plan. You can't "cheat" at all. Go back to week 1 eatting for a week or so. Go to a simple walking plan instead of something hard, drink more water. But keep with the program. You CAN get threw this, even though it is hard and VERY frustrating.

I would always get to 160lbs and the kind of stop. I didn't mean to, but I had always worked so hard and was happy with that weight even thought I WANTED it to be lower it was still lower that I ever really was. I looked better, so I would slowly not thinking about it, start eatting a little more, or stop excersizing. I felt good about myself so the drive wasn't really there anymore. I didn't intended to give up, but I would. Now when I got to that 160 point, I kicked it up a notch. I paid VERY close attention to every single thing that I ate. I drank every bit of my water, and I added a day of running (went from 3 days to 4 days), and I made it past that point, and am so thankful.

But I am now looking at your numbers and they are GREAT. Keep doing what you are doing, and you'll get past that point I promise!

Desert-Rose7 06-22-2010 10:47 AM

*.*Getting past a weight loss plateau*.*
 
Getting past a weight-loss plateau

Just because your weight loss has stalled, don't revert back to your old bad habits. These tips can help you restart your weight-loss plan.


You've diligently worked to improve your diet and exercise habits, and you've been rewarded by seeing the number on the scale continue to drop. But then for no reason you can see, the scale doesn't budge even though you're still eating a healthy, low-calorie diet and exercising regularly. You've hit a weight-loss plateau.

Before you get too discouraged, you should know that it's normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your healthy-eating and exercise habits.

What is a weight-loss plateau?
A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight. At that point, losing additional weight becomes more difficult. Although hitting a plateau is common, most people are surprised when it happens to them, believing that if they just maintain a reduced-calorie diet, they should continue to lose weight. The frustrating reality is that even well-planned weight-loss efforts can become stalled.

What causes a weight-loss plateau?

The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop in pounds is normal. When calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds onto water, so when glycogen is burned for energy, it also releases the water about 4 grams of water for every gram of glycogen resulting in substantial weight loss that's mostly water.

A plateau occurs because your metabolism the process of burning calories for energy slows as you lose lean tissue (muscle). When you lose weight, you lose both fat and lean tissue. (The notion that overweight people have a slower metabolism is a myth. In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. This means that in order to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially will maintain your weight loss, but it won't lead to more weight loss.

How can you overcome a weight-loss plateau?

If you're at a plateau, you may have lost all of the weight you will given the number of calories you're eating each day and the time you spend exercising. At this point, you need to ask yourself if you're satisfied with your current weight or if you want to lose more, in which case you'll need to adjust your weight-loss program. If you're committed to losing more weight, try these tips for getting past the plateau:

Reassess your habits.
Look back at your food and activity records. Make sure you haven't loosened the rules, letting yourself get by with larger portions or less exercise.

Rev up your workout.
Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise, if you feel that's possible. Additional exercise will cause you to burn more calories.

Pack more activity into your day.
Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yardwork or vigorous spring cleaning.

Don't let a weight-loss plateau lead to an avalanche

If your efforts to get past a weight-loss plateau aren't working, talk with your doctor or a dietitian about other tactics you can try. You may also want to revisit your weight-loss goal. Maybe the weight you're striving for is unrealistic for you. If you've improved your diet and increased your exercise, you've already improved your health even without further weight loss. For those who are overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.

Whatever you do, don't revert back to your old eating and exercise habits. That may cause you to regain the weight that you've already lost.


(article from a Mayo Clinicn journal)

eptexy 06-22-2010 10:47 AM

I'm confused - are you in a plateau? Are you stats correct? Because to me, it looks like you are doing fantastic!!!

SonoRoo 06-22-2010 11:38 AM

No no, just this week and this is the point at which I have had a plateau in my previous weight loss efforts. It makes me nervous. Instead of steadily losing like I have been since the beginning this week my weight has fluctuated back and forth around 173. I just don't want to give up and I don't want to get frustrated.

eptexy 06-22-2010 12:12 PM

I get it! Oh I totally understand the apprehension. I was SO nervous when I got to 140. I thought for sure I'd just stall. Hang in there and keep doing exactly what you are doing! You will be a-m-a-z-e-d!

lins 06-22-2010 01:59 PM

I am nervous every single weigh-in because it all seems too good to be true, and I think surely I am going to lose past this point. But I stick with it and sure enough I keep going lower and lower. I've had 2 "not so great" weeks, but those were both followed by really great weeks. So just hang in there. You will be so surprised that you can get past this point.

irabeslim 06-22-2010 02:36 PM

There are hidden carbs and calories that can be easily oberlooked/not counted. Make sure that this is not the case. Also I would not worry about 1 week disappointing results, sometimes the body needs time to readjust. If you are sticking to the plan religiously, you will see a loss next week.

If not, you can always go on week 1 plan ( I did a couple of times) and the scale will move again. (Not looking forward for that, believe me)

I know how terrible you must feel, we all feel the same when all our efforts do not pay off. So many times this particular situation through me off my previous diets and made me gain all the weight that I lost.

Just think about that now with weight already lost you are feeling and looking better already.

SonoRoo 06-22-2010 09:20 PM

Thanks you guys, I face the scale tomorrow with some trepidation. We'll see how it goes. :aprayer:

SonoRoo 06-23-2010 08:33 AM

Oh no! I woke up today and I want to cry! I am obviously not drinking enough water and must have gotten more sodium than needed in something yesterday. It must have been hidden because my sodium content didn't look that high, but according to the scale I am 4 lbs heavier today. I feel so swollen. I want to cry. I'm going to drink a ton of water today, go back to week 1 eating and swim some this morning. Hopefully osmosis will help as well! I weigh in tomorrow and I don't want to be heavier than last week. I won't panic if I don't lose but I don't want to gain! This is frustrating!!! :cry:

lins 06-23-2010 01:29 PM

You can flush out your system in one day, just make sure to avoid lots of sodium, and even heat can make you retain water. Hang in there. I had a 1 lbs gain a few weeks ago and was so frustrated but the next week I lost -4.5lbs, so I totally made up for it. I am sure my water gain at that point was due to TOM, but you never know. Don't let one week get you so worked up. Look at the numbers (in most siggies) of those of us who have been on the program for longer than you. You can see that almost everyone has a small loss or gain week from time to time, but overall our numbers keep going down. The body is adjusting to everything, change in diet, increase in execise, water......so you might have not so great weeks but that doesn't mean that YOU did anything wrong. If you stick with the program it will work, I promise.

SonoRoo 06-24-2010 07:17 PM

I avoided the sodium, got up and drank a BUNCH of water, and then I went swimming. I felt much better today! I was up 0.2 lb on my weigh in, but that was way better than 4 lbs. My fat mass and fat % went down and my body water was up. I knew it had to be that. I'm doing alot better today. It just happened on the totally wrong week! Thanks for the encouragement!

SonoRoo 06-26-2010 05:22 PM

Much better, I have been swimming every day and watching what I eat and I am down to 171.5. Hopefully I will make it under 170 before Wednesday because that is my second mini-goal. This is my pivot point so I am watching it closely. Thanks everyone for your encouragement. Hopefully it will help others through the same anxiety!

AuburnTina 07-12-2010 11:37 AM

The Plateau
 
After 8 weeks I have only lost 14.2 lbs. I am so disappointed. I never got into ketosis. I was started eating 700 cal. because I walked 3 times a week.
Now they have me eating 800 cal in protein and the days I workout I have to eat 300 extra protein cal. We have tried me eating different foods every day and eating fruit every other day. Does anyone have any other suggestons?

SonoRoo 07-12-2010 05:25 PM

It's been very difficult for me. It's taken me two weeks and I astill on the edge of where my weight fluctuates. I woke up today and was 167.5 which is very close to being under. I will consider myself out of the plateau range when I am below 167. It's been so frustrating for me, but I keep plugging along and now the scale is moving again.

Tina, do you have a thyroid problem? I think all the rest of us started out at 500 protein calories. I am not quite sure why your clinic started you out at 700. Can you give us a little more background?

AuburnTina 07-13-2010 07:03 AM

Plateau
 
Yes, I do take thyroid medication. They said it was because I was already walking. Even at eating 700 to 800 cal a day in protein on the days I do not evercise and 1000 to 1100 on the days I do they still say I am not getting enough protein. Could you give me some ideas of what you eat. I have been trying to mix up my foods and not eat the same thing all the time. They also want me to eat fruit every other day. I never went into ketosis. I have been getting all three shots every week. Last week we dropped the shot you pay extra for to see if this would help. I weigh in today.

I will say that I am losing inches. In six weeks I lost 9 inches from my stomach.

I am open to any suggestions.

Thanks for your help.

jamistar77 07-13-2010 07:18 AM

Shelly, how many calories do you eat everyday?

SonoRoo 07-13-2010 06:16 PM

Between 500-600 calories from mostly protein foods and 2 cups of low carb veggies per day. I haven't been exercising in the past week though. A lot going on around the house and just can't seem to get in the time. I will tonight though.

jamistar77 07-14-2010 11:25 AM

Quote:

Originally Posted by SonoRoo (Post 13687894)
Between 500-600 calories from mostly protein foods and 2 cups of low carb veggies per day. I haven't been exercising in the past week though. A lot going on around the house and just can't seem to get in the time. I will tonight though.

Shelly, Found the problem! . It so easy to cut your calories down so low when you dont have an appetite. When you decrease your calories so low your body starts to get frugal.
Analogy**
If you were getting $1500 a week, you would feel comfortable, go out to eat, go to movie, get the car washed etc.. then you get a cut of pay, now you are only getting $500 a week. You stop spending right? This is what your body is doing. Its thinking its going to starve so it is halting its fat buring. Exercise will make it worse :( Hard to wrap your head around it.. BUT you need to eat more. I think that if you at least get your cals up to Your body weight x 10.2 - 12, you will notice that the scales will move much faster. I weight 141, and I eat 1500 calories a day, and I am losing fat and inches still.. Just an idea ;) You'll be surprised!!

eptexy 07-14-2010 11:41 AM

Different philosophy, Jami. :)

jamistar77 07-14-2010 11:44 AM

Quote:

Originally Posted by eptexy (Post 13690182)
Different philosophy, Jami. :)

LOL,, Someone told me that a while ago. Made sense.. :laugh:

eptexy 07-14-2010 11:49 AM

No, I mean you're in the Medi Weight Loss section. We ALL eat 500-800 calories a day.

jamistar77 07-14-2010 12:29 PM

Quote:

Originally Posted by eptexy (Post 13690223)
No, I mean you're in the Medi Weight Loss section. We ALL eat 500-800 calories a day.

Oh.. silly me!! :rolleyes: I just saw this on the "new posts" tab... I guess I didn't notice which section I was posting in.

eptexy 07-14-2010 01:19 PM

No worries!

SonoRoo 07-14-2010 09:33 PM

166 today. We'll see tomorrow is my weigh in. I was frustrated but just kept plugging along and finally broke the plateau. :) SO happy!!!

jamistar77 07-15-2010 07:42 AM

YEAH!!! Shelley!! I'm so happy for you! Those plateaus can be so heart breaking! You feel like you are doing everything right and then every thing halts. Good job for sticking to it!

lins 07-15-2010 08:24 AM

Shelley I am in a plateau right now and it really sucks! I've only lost 5lbs the last month or so and I know from weighing at home that I haven't lost any this week. My clinic now has me weight at home since I am getting close to maintence. I'm only going to the clinic every 10 days now due to funds. I'm getting very frustarted and discouraged.

SonoRoo 07-15-2010 08:52 AM

Thanks Jami :) Different stroke for different folks. :) I never lost doing 1400-1500 calories with moderate exercise. This seems to work for me. :)

lins, when I seem to stop losing I up my calories by 100-200 for a day or so and see how that affects my weight loss. It usually does the trick and gets me started again. I have also had a weekend where my family went out for sushi and I had more carbs than allowed, not by much, maybe 20gms but apparently that was enough to jump start me too. I know just not to make it a habit. I keep in mind that my health is more important than the need for the junk carbs and the next day I go back to eating MWL. I know this is not a solution for everyone because of the addictive nature of the junk carbs, but if you can handle it, it can help. I think sometimes our body just needs something to change to wake it up and jump start the weight loss.

Desert-Rose7 07-15-2010 11:15 AM

Shelley....there is a difference between junk carb and those carbs that are okay for you. Be sure you are choosing the correct ones, you are doing so well, I would not like to see you derail yourself.

Take care....


Jo

SonoRoo 07-15-2010 12:02 PM

I eat the carbs that are ok except for a small piece or two of sushi when we do sushi which is thankfully only when my hubby is home. That won't be for a month until now. Thanks for the concern Jo. I will not derail myself. I understand where I am.


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