Help! Weigh loss has been stalled for over a month! : Community Message Boards
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erinclement
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Fri, Mar 15, 2013 13:03
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Help! Weigh loss has been stalled for over a month!
Just wondering if anybody has any advice on getting past a weight loss plateau? I have been steadily losing weight since January, at the rate of 2 to 3 pounds per week. Now I am 20 pounds over my goal weight and the scale WILL NOT BUDGE. I have been experimenting with less calories and more calories and recently I have noticed that when I eat a few extra calories, (without logging them in), the scale moves slightly down the next day. Am I imagining this?? Or is starvation mode a real issue? I am going to continue to experiment and see what happens, but I get nervous every time I go over my calories. I am 5'7'' and currently at 170 pounds. I have good amount of muscle mass, and I strength train 3 times a week. I also do cardio for 30 to 45 minutes at least 5 times a week. I try to eat around 1500 calories a day. Has anybody else had an issue with this, or have any advice for me?
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TedD
Annandale VA
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Fri, Mar 15, 2013 13:03
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change what you eat
Altering your intake can help -- Try cutting back on your processed carb intake (rice, bread, etc.) and increase your lean protein to make up the difference.
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8191
CT
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Fri, Mar 15, 2013 17:03
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jjswbs2
Pittsburgh PA
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Fri, Mar 15, 2013 23:03
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It is not your imagination... "starvation mode" is a real issue. I experience it every time I restrict calories for too long. Use the "My Progress" page to track your daily calorie deficit. After 7 days of -800 calorie deficit, your metabolic hormones (specifically leptin) will plummet signalling your body to slow your metabolism to prevent starvation. To combat this, decrease your deficit to -500 or less for the next few weeks of dieting. When a plateau is reached at this deficit, it is time to reset metabolism by eating at a balance (deficit = 0 or even at a slight calorie surplus). Spend 14 to 30 days at this calorie balance/surplus. Then go back to 7 days at -800, 21 days at -500 and 14-30 days at 0. Repeat until goal is reached. This is how I structured my successful weight loss.
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donnasim
Baton Rouge LA
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Sat, Mar 16, 2013 08:03
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Agree with TedD
Try low carb
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4everblessed
San Diego CA
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Sat, Mar 16, 2013 09:03
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Switch up your exercise routine also
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LotsaLbs2Lose
NC
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Sat, Mar 16, 2013 09:03
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Great advice from 8191
ME3! I am not anywhere near my goal. But I am still on here, and keeping track. Something will give eventually...hormones are the big contributor to gains/losses/ and plats just either cut back the carbs (not the veggie/fruit ones/ and up the steps.
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1144
Desert Hot Springs CA
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Sat, Mar 16, 2013 14:03
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Do what jjswb2 does, it works!
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8191
CT
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Sat, Mar 16, 2013 20:03
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LotsaLbs2Lose
NC
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Sat, Mar 16, 2013 20:03
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