Your Questions About Weight Loss Plateau

by Maricela on January 28, 2013

Carol asks…

How to break weight loss plateau on sacred heart diet?

How to break weight loss plateau on sacred heart diet..eat more soup?

Maricela answers:

A few facts regarding weight loss:

– It is not safe to lose weight too fast. Pace yourself. Target for 1-2 pounds each week.

– Even though some food is nutritious doesnt mean you can eat every thing that you would like. You have to maintain a caloric deficit to lose fat.

– Exercise has a lasting effect. Activity you do now can deplete calories for the whole day.

Good site: http://gutfat.com

Charles asks…

how to break a weight loss plateau without increasing the intensity and workout duration?

i’ve lost about 30 kg in 18mths by doing 2 hrs of cardio exercises at high intensity at least 5 times a week. However due to the long periods of workout, i’m starting to sustain injuries in my knees and can’t seem to continue with such intense routines. In the past year i seem to have hit a weight loss plateau and it would be great if anyone could give me ideas as to how i can break this plateau without increasing the intensity or duration of my workouts (mainly different forms of cardio ex ,eg. running, swimming and cycling) i watch my diet well, and have modified it many times but that didn’t help.

Maricela answers:

Are you doing any strength training? The cardio may get the motor running, but the strength training keeps it going 24/7.
Try that if you aren’t already doing it. If you are, cut out carbs and sugars from your diet for 2 weeks to jump start your metabolism. Slowly add them back in.
Good luck, HTH

Donald asks…

How can I get over my weight loss plateau? ?

I have finally lost a total of 23lbs. I would love to lose 40lbs. more but the thing is, I am in a weight loss plateau. I am so bummed and depressed. Dont say workout more b/c I am. I walk 2 miles a day for 3-5 days a week out of 7. I dont know what else to do. I dont eat after 6pm. Can you please help? What did you do that is reasonable? thanks!

Maricela answers:

Wow good job on the weight loss! Have you altered you diet at all in your weight loss? If not once you start to plateau would be a good time. Also if you are walking the same route (or the same on treadmill) every day your body has become used to the routine and will stop losing weight. You need to change it up a bit. You could try riding a bike, or adding some intervals of jogging into your walk, or you could pick a route with more hills. It doesn’t take a big change but if you don’t switch things around a bit your body just becomes so used to the routine that it doesn’t have to work as hard which causes the plateau in weight loss. Good luck with the final few pounds. I know how you feel I’m at 35 lbs and have about 10 to go too!

Lizzie asks…

Best way to overcome weight loss plateau?

I’m a 23/M and have been working out and watching what I eat since February. I’ve lost a good 20 pounds or so. My problem is that I seem to have reached one of the infamous “weight loss plateaus” and I can’t seem to shake it. I have randomized my workout schedule, cut back to a very strict diet, etc. Any ideas? I started out at about 250 and I’m down to 230 now…

Maricela answers:

Good question. I am a nutrition major and I remember one of my professors saying that if you hit a plateau in your weight loss, you should not decrease your calorie intake any further. Doing so can possibly result in a nutrient deficit. Instead, you just need to intensify your workout to burn off more calories and speed up your metabolism. Do both cardio and strength training.

James asks…

Could this break my weight loss plateau ?

I eat right, and do 30 mins of cardio and then some weight training. could moving my intensity level up from 7 to 12 help me break my weight loss plateau ?

Maricela answers:

You haven’t provided sufficient information to be able to answer your question except as follows. If you burn more calories than you consume, you must burn fat (if you have any to burn). There are NO exceptions to that fact. So, if you have a plateau it’s because you’re taking in too many calories or not burning enough or both.

Here’s how to lose fat.

• Go here —> http://www.calculator.net/bmr-calculator.html and calculate your BMR.
• Limit your daily caloric intake to your BMR.
• Make sure you eat only wholesome, varied, nutritious, high quality foods in 4-6 small meals per day. (THIS IS IMPORTANT)
• Keep your macronutrient ratio at 55/20/25 (%calories from carbs/fats/protein respectively) by tracking your intake.
• Track your intake here —> http://www.myfitnesspal.com/ (or Live Strong, Sparks People, etc)

Here’s my tracking as an example –> http://www.myfitnesspal.com/food/diary/clickmaster

If you eat your BMR in calories and no more each day, you will have enough food to properly nourish your body and all of your activity will burn fat. That means, the more you walk or run or workout, the more fat you’ll burn.

Note: Here are the details in case you’re interested. —> http://health.gov/dietaryguidelines/2010.asp and here —> http://www.nlm.nih.gov/medlineplus/nutrition.html

You get to make the food choices (no supplements without a doctor’s recommendation) based on culture, available foods, personal preferences, your resources, food allergies, etc. However, the words “varied”, “wholesome”, and “high quality” are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.

If you need more information, use the links below or email me at my YA account.

Good luck and good health!!

• A MUST FOR DIETERS http://www.freedieting.com/
• NUTRITION DOT GOV http://riley.nal.usda.gov/

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