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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Plateau...what can I do to overcome?
I seem to have hit a plateau. I've been doing Power 90 and counting calories for 55 days, and have lost about 11-12 lbs. But now I seem to have hit a plateau. I can't really change up my workout routine because the program isn't very flexible....I've been pushing harder and it doesn't seem to be helping. I tried cutting calories a bit more and that hasn't worked either. Any other tips?
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Posted 1/21/12 4:31 PM  |
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jennielee15
Let's try this again....
Member since 7/11 2269 total posts
Name:
Jennie
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Re: Plateau...what can I do to overcome?
How close are you to your ideal weight? If you are pretty close the best way to overcome a plateauis to zigzag your calories. Example: 1200 calories every other day 1600 the opposite days.
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| Posted 1/21/12 5:41 PM |
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LL514
LIF Adult
Member since 4/10 1901 total posts
Name:
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Re: Plateau...what can I do to overcome?
maybe change up what you're eating...try different snacks.
what do you typically eat in a day?
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| Posted 1/21/12 6:02 PM |
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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Re: Plateau...what can I do to overcome?
I don't really have an 'ideal' weight in mind, but I would say I'm about 10 lbs. from happy with my weight.
A typical day looks like this:
-oatmeal or yogurt and small coffee (on weekends egg white wrap or high fiber cereal)
-fruit
-turkey sandwich on bagel thin with lettuce and tomato and ww swiss cheese or a lean cuisine/amy's light and lean meal
-100 calorie snack or fruit
-whole wheat pasta or salad or grilled chicken or a lean cuisine type thing
-sometimes another 100 calorie snack
I should note I have a lot of food allergies to varying up what I eat can be a bit tough if I want to stay on a low-cal diet, for example I can't eat nuts or fish.
I've read about zigzagging calories, I think I may try this.
Thanks!
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| Posted 1/21/12 6:07 PM |
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MrsG823
Just call me Mommy.
Member since 1/11 5570 total posts
Name:
S
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Re: Plateau...what can I do to overcome?
I would increase your protein intake. Change what you are eating at each meal- try to have carbohydrates, protein and veggies at each meal including breakfast. I would lose the 100 calorie packs and add a protein if possible. When I am trying to lose weight I cycle my carbohydrates. I vary the amount each day. There are a few different ways you can do this but I basically do a high, medium, low and very low day then start the cycle again. I also find tracking all of my macronutrients helpful to make sure I am getting enough of all of them including healthy fats. Another thing to keep in mind is to make sure you are getting enough calories.
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| Posted 1/22/12 12:04 AM |
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missfabulous
#mommyneedswine
Member since 6/09 10031 total posts
Name:
Colleen
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Re: Plateau...what can I do to overcome?
Switch up your foods! That always helps me break through a plateau.
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| Posted 1/22/12 6:41 AM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Plateau...what can I do to overcome?
Posted by MrsG823
I would increase your protein intake. Change what you are eating at each meal- try to have carbohydrates, protein and veggies at each meal including breakfast. I would lose the 100 calorie packs and add a protein if possible. When I am trying to lose weight I cycle my carbohydrates. I vary the amount each day. There are a few different ways you can do this but I basically do a high, medium, low and very low day then start the cycle again. I also find tracking all of my macronutrients helpful to make sure I am getting enough of all of them including healthy fats. Another thing to keep in mind is to make sure you are getting enough calories.
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| Posted 1/22/12 7:25 AM |
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LL514
LIF Adult
Member since 4/10 1901 total posts
Name:
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Re: Plateau...what can I do to overcome?
Posted by MrsG823
I would increase your protein intake. Change what you are eating at each meal- try to have carbohydrates, protein and veggies at each meal including breakfast. I would lose the 100 calorie packs and add a protein if possible. When I am trying to lose weight I cycle my carbohydrates. I vary the amount each day. There are a few different ways you can do this but I basically do a high, medium, low and very low day then start the cycle again. I also find tracking all of my macronutrients helpful to make sure I am getting enough of all of them including healthy fats. Another thing to keep in mind is to make sure you are getting enough calories.
Can you elaborate on carb cycling? How many grams of carbs are your highs and lows?
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| Posted 1/22/12 9:56 PM |
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MrsG823
Just call me Mommy.
Member since 1/11 5570 total posts
Name:
S
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Re: Plateau...what can I do to overcome?
Posted by LL514
Can you elaborate on carb cycling? How many grams of carbs are your highs and lows?
Carbohydrate cycling is simply varying the amount of carbohydrates you eat in a given day-this also requires adjusting your intake of fat and protein to make sure you are getting enough calories. The goal is to lose fat and gain muscle- on high carbohydrate days you are increasing your insulin levels, glycogen storage and metabolism while on low carbohydrate days you keep your insulin levels low...these days can be thought of as fat burning days.
In general I will make my high carbohydrate days those that I work out the hardest. The amount of carbohydrates you will eat is going to be based on your total caloric intake for the day. It is recommended that 45-65% of your calories per day come from carbohydrates.
A former trainer gave me this break down:
High Carbohydrate days:
2-3 grams/lb. of body weight
Low to moderate days:
0.5-1.5 grams/lb of body weight
I tend to lean towards the higher end of the recommendations. This is what works best for my body. I also eat every three to four hours.
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| Posted 1/22/12 11:54 PM |
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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Re: Plateau...what can I do to overcome?
Thanks so much for the tips! I tried adding variety and a bit of calorie cycling and saw a 1lb drop!!! First drop in 10 days, and brings my total for 60 days to 13 lbs!!! Hopefully I can keep it up! I also ordered protein shakes to add to my post-workout routine. Thanks again!
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| Posted 1/24/12 9:15 AM |
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Marybeth222
My Girls!
Member since 5/05 2688 total posts
Name:
Marybeth
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Re: Plateau...what can I do to overcome?
I just started the Dukan Diet and I've lost 5 lbs. It's alot of protein. I thought I'd be struggling with it. It's really rather simple. I haven't been able to lose anything in a long time. This is the only thing that's worked for me. I work out almost 7 days a week and I just couldn't lose anything. This jump started me for sure.
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| Posted 1/25/12 8:55 AM |
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Re: Plateau...what can I do to overcome?
you do not need to cut any calories- just switch up your foods you're eating- eat more grains, berries, dark green veggies, and try drinking green tea. Also try changing the time of day you are doing your workout routine if you cant change the plan up.
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| Posted 1/26/12 1:23 PM |
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