Ok people. I have hit a plateau. Since the great weigh-in two weeks ago, I haven’t budged in weight loss. I am working out really hard five times a week or more. Eating exactly the same and no cheating. I’m so sad! So I did some research and this is what I have found out:
According to the Mayo Clinic website: 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.
Although hitting a plateau is common, most people are surprised when it happens to them, for they believed that if they just maintained a reduced-calorie diet, they would continue to lose weight. The frustrating reality is that even well-planned weight-loss efforts often become stalled.
What’s the solution?
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.
• Cut more calories. Reduce your daily calorie intake by 200 calories — provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all of the time, which increases your risk of overeating. In addition, this reduced calorie intake should be sustainable. If not, you'll regain the weight you've lost and more.
• 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. Consider adding resistance or muscle-building exercises. Increasing your muscle mass will help you 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.
I have contacted my trainer and on strength days we are going to add more cardio with it. She says I may be gaining muscle which weighs more then fat. This would mean I should still be losing the fat percentage which is the goal of the competition. But it is hard not to jump on the scale and see how the hard work is working out! I will keep you all posted. I hope one morning I jump on the scale and am 10 pounds lighter all of a sudden and the scale looks at me and says “just kidding!”
If anyone has been through this issue I would LOVE to hear what you did to get through it.
Friday, February 21, 2014 3:13 pm.