Weight Loss Plateaus

[MamaMichelle]

So I hit my first weight loss plateau, I lost 1lb the day after my fill a week ago but nothing since then... Totally my fault I'm sure due to the fact that I didn't have any restriction for 4-6 days after my first fill and I was kind of testing it each night (bad idea, I know but the restriction is in full force now) and also because I haven't worked out in 2 weeks... So anyways I found a good article about how to overcome a plateau, it's not band specific but a lot of the advice can be incorporated into our lifestyle!!

By Jonny Bowden, PhD, CNS

When you're trying to lose weight, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance won't make it one bit less frustrating or annoying when it happens. Cheer up! Since plateaus are as common as rain, we have a pretty good idea what to do about them. At least one of the following techniques should help you break through a plateau and start losing again.

1. Be a Calorie Detective

When clients tell me they've stopped losing weight, the first thing I ask is this: how many calories a day are you eating? Calories have a way of creeping up while we're not paying attention. Be brutally honest with yourself: how much are you eating? Using a food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! A good calorie goal for dieters is your target weight times 10, so if you would like to weigh 130 pounds you should aim for 1,300 calories per day (10 X 130= 1,300).

2. Change It Up

When you're not making gains in an exercise program you change your routine. Same holds true with your eating plan. Low-carbers could go higher carb for a few days, high-carbers might switch to a plan like Atkins or South Beach. Varying calorie intake may have a positive effect: If you're averaging 1,500 calories daily, try dropping to 1,200, going up to 2,000 and then dropping back to 1,500. You get the idea. Your body's gotten comfortable, so it's time to shake things up.

3. Try a Temporary Ban

Food sensitivities can cause weight gain and bloat, and the frustrating thing is that most of us don't always know which foods are the culprits. So play the odds. Highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Temporarily ban all three and see what happens.

4. Take Your Workout Up a Notch

Forget the "fat burning zone." High intensity intervals -- 30 to 60 seconds -- are the wave of the future. If you're accustomed to level three on your cardio machine, ramp it up to level 6 for a minute then slow down, catch your breath and repeat. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it'll boost your metabolism and lower your weight.

5. Strength Training

If you're not strength training, start now. And if you are, ramp it up a notch. Muscle is your greatest ally in breaking a plateau. Unfortunately many women train with weights too light to produce the metabolic boost they need. Don't be afraid of heavier weights. They should be heavy enough that you can only do between 8 and 12 reps.

6. Up Your Protein

Studies show that higher protein diets make it easier to lose fat. Protein boosts the metabolism (in one study as much as 100 percent for 24 hours), and increases satiety, making it more likely that you won't overeat. A higher protein diet could be just what you need to break that plateau.

7. Try a Detox

Unsupervised fasting is a really bad idea, but the idea of giving your system a rest makes sense. Try a "smart fast" of nothing but fruits and vegetables for a couple of days. The added fiber is always helpful, and the massive amount of nutrients and phytochemicals is like "spring cleaning" for your metabolism.

8. Take Inventory

Other things besides diet and exercise could be stalling your weight loss, such as stress, lack of sleep or medication. Take a look at what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.

[WAgal]

Thanks Michelle!! I love this!

Hanna:)

[lynna]

Thanks Michelle...I was just thinking about what I would do when I hit my first one...b/c as the article says we know its coming it is just a matter of when.

[Paula Bee]

ACK! So that means that if I weigh 257 I am supposed to eat 257 x 10 = 2570 a day? OMG.. :lb20:

[mom12]

Paula,

Not unless 257 is your goal weight. Remember it is your goal weight X10 not your current weight X10.

Blessings!

[snowbird]

Sometimes it's just plain old TIME that will cure a plateau. I went 6 weeks without losing a pound. I didn't really change anything, then just started losing again. However, the one thing that was different during the plateau was that I was constipated most of the time. My body just decided to kick it into gear again, and I've been losing steadily since then. Sometimes patience is the only cure, which unfortunately I don't have much of!

[lna228]

Thanks Michelle, it is so frustrating when we reach a plateau. I know that all of us have gone through many plateau's. I for one have given up many times during these times. I think the support of the forum and the information like you provided are great. Another thing I have found is that during these plateau's you are losing inches. I know someone who only weighed themselves once a month but measures herself every week.

Linda

[Mackenzie]

im going back to working out tomorrow- i started this week the same way i ended it and im not happy about it! haha thanks michelle

[mom12]

You can do Mackenzie. You have come a long way. Keep up the good work!

[Blazn]

Thanks Michelle!!

[dreamhappy07]

Thanks so much! I will definitely try a couple of those tips cuz I seem to plateau alot lately. LOL

Judy

[magpel]

I would not have thought about some of these - upping my protein - I'm going to do that starting today. I'm goign to cut back a bit on the carbs, too.

Thanks for posting!

Peace,

Maggie

[doinfi9]

CONGRATULATIONS on those two pounds Michelle...your soon to be in onederland. =D>

So I hit my first weight loss plateau, I lost 1lb the day after my fill a week ago but nothing since then... Totally my fault I'm sure due to the fact that I didn't have any restriction for 4-6 days after my first fill and I was kind of testing it each night (bad idea, I know but the restriction is in full force now) and also because I haven't worked out in 2 weeks... So anyways I found a good article about how to overcome a plateau, it's not band specific but a lot of the advice can be incorporated into our lifestyle!!

By Jonny Bowden, PhD, CNS

When you're trying to lose weight, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance won't make it one bit less frustrating or annoying when it happens. Cheer up! Since plateaus are as common as rain, we have a pretty good idea what to do about them. At least one of the following techniques should help you break through a plateau and start losing again.

1. Be a Calorie Detective

When clients tell me they've stopped losing weight, the first thing I ask is this: how many calories a day are you eating? Calories have a way of creeping up while we're not paying attention. Be brutally honest with yourself: how much are you eating? Using a food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! A good calorie goal for dieters is your target weight times 10, so if you would like to weigh 130 pounds you should aim for 1,300 calories per day (10 X 130= 1,300).

2. Change It Up

When you're not making gains in an exercise program you change your routine. Same holds true with your eating plan. Low-carbers could go higher carb for a few days, high-carbers might switch to a plan like Atkins or South Beach. Varying calorie intake may have a positive effect: If you're averaging 1,500 calories daily, try dropping to 1,200, going up to 2,000 and then dropping back to 1,500. You get the idea. Your body's gotten comfortable, so it's time to shake things up.

3. Try a Temporary Ban

Food sensitivities can cause weight gain and bloat, and the frustrating thing is that most of us don't always know which foods are the culprits. So play the odds. Highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Temporarily ban all three and see what happens.

4. Take Your Workout Up a Notch

Forget the "fat burning zone." High intensity intervals -- 30 to 60 seconds -- are the wave of the future. If you're accustomed to level three on your cardio machine, ramp it up to level 6 for a minute then slow down, catch your breath and repeat. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it'll boost your metabolism and lower your weight.

5. Strength Training

If you're not strength training, start now. And if you are, ramp it up a notch. Muscle is your greatest ally in breaking a plateau. Unfortunately many women train with weights too light to produce the metabolic boost they need. Don't be afraid of heavier weights. They should be heavy enough that you can only do between 8 and 12 reps.

6. Up Your Protein

Studies show that higher protein diets make it easier to lose fat. Protein boosts the metabolism (in one study as much as 100 percent for 24 hours), and increases satiety, making it more likely that you won't overeat. A higher protein diet could be just what you need to break that plateau.

7. Try a Detox

Unsupervised fasting is a really bad idea, but the idea of giving your system a rest makes sense. Try a "smart fast" of nothing but fruits and vegetables for a couple of days. The added fiber is always helpful, and the massive amount of nutrients and phytochemicals is like "spring cleaning" for your metabolism.

8. Take Inventory

Other things besides diet and exercise could be stalling your weight loss, such as stress, lack of sleep or medication. Take a look at what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.

[MamaMichelle]

Thanks sweetie, onerland here I come!!

It took me 2 weeks to lose those last 3 lbs... I mean I'm happy I lost it but I thought the weight would be falling off faster after my fill on 4/18, but I was actually losing more (about 2lbs a week) BEFORE my fill so I think I am ready for another one.