And

Seems a bit contradictory. Please explain.

Since you are giving out advice, I assume you have some knowledge in this field. What does this do to reverse the adaptations in your mind?

Does it matter what food groups you choose?

I'm not sure that's the best advice.

What does this do?

With the first two it really depends on the person. I've had several clients who push themselves too hard, and the days off give their body sometime to recover and readjust.

At the same time I've had clients who fall into a routine, and stop pushing themselves as hard as they did when they first started out and that's one of the reasons for the plateau- they spend hours in the gym, but they aren't challenging themselves anymore and soon stop seeing results. Hence the push yourself harder.

Point two, usually it's switching a carbohydrate based snack for something either protein or dairy related. The way your body processes and uses protein is a lot differently then it uses carbohydrates, and sometimes that small change can trigger weightloss again.

Point three, toughing it out is what really counts. Granted, I should have phrased it differently as I don't mean keeping everything the same. Try one new strategy every week, and don't get discouraged. It's easy to fall into the "Well, I'm not losing if I do/don't, so why try" trap when you aren't seeing those results, and it's important to have faith that you will break through that plateau.

Point four. When you eat the larger meal earlier in the day your body has more time to digest the food, you also typically feel fuller and more satisfied later on and during the afternoon crunch times which curbs the extra snacking people sometimes do.

Anyway, my point is that there isn't one solution to a plateau that works for everyone. But as long as you keep trying new things, regardless of how miniscule the change may be you'll find the fit that's right for you and succeed.

thank you so much desabelle.

personally, i do know individuals in real life who have actually broken through the wall's of their plateau and walked out free aka losing weight again. so there are way's to get the cycle of weight loss "restarting" itself im sure, even if it's slower than a tortoise. and i do understand that everybody has a diff approach to their diet/exercise so therefore their plateau related struggle would also be different ie. diff exercise, rest for some time or stuff like that. dont worry i got cha

Explanation clears that up, thanks.

Hmm, I'd think it different.

Adding some carbs to the diet when a plateau hits usually does wonders for my clients.

Physiologically speaking, think about what leptin is responsive too. Then think about what role leptin plays in metabolism, namely plateaus.

Leptin and all the pathways under it: Gherlin, peptide YY, etc.

Gotcha.

Around here, which I know you are new... but much of the plateaus I've seen are most likely caused not by the exercise routine, but rather that metabolic adaptations associated with suppressed caloric intake for extended periods of time.

Meh, a deficit is a deficit, no matter when or how you slice it.

I agree, breakfast is an important meal.

However.... skip breakfast, eat all your meals in the latter part of the day yet, remain in a net caloric deficit.

Result = weight loss.

Your body doesn't stop digesting food in the evening.

This I agree with.

No, b/c not all plateaus are caused by the same thing.

But instead of throwing generalize lists of possible cures for a plateau, I'd rather get to the bottom of what might be causing the plateau and 'fix' it accordingly.

Just my 2 cents.

Gotcha.

And sorry for the questions... your post just threw me for a loop.

Thanks for the clarification on the specific points.

I believe you're hungry and losing control because your calories have been too low for too long. 1100 calories per day while exercising is not considered healthy or adequate. To those out there who think starving themselves is the answer, this is the result of your "rush" to lose weight so dont go there.

I posted here about a month ago about needing help because I was stuck, I started at 350ish and now down to 270. I started off at 500 calories and increased my physical activities from 10mins-2hrs over a few months. I have been stuck at 270 for the past 2 months I have brought my calories to 1,200 give or take a few a day, and still keep doing 2hrs of basketball a day and added weight lifting and jump roping to my routine. Still havnt lost any weight any ideas would be great. I already know how stupid it was to go 500 calories and ive been bashed about it already on this forum. I would just like a few ideas on how much calories to take and if I should change my exercise routine. Thanks in advance
I am 19M 5'10 270.

At 19, you should still have pretty high metabolism. I wouldn't suggest dropping below the 1200 calories you are already at. What I would suggest is to try the High Impact Interval Training described above, especially if you are athletic enough to play some basketball. While basketball is great, and does indeed burn a lot of calories, starting to do HIIT would really give you a kick in the rear.

my $.02
--The Pig

I am gonna get ya somethin

EDIT: okie I am back

here it is: Fitness Jumpsite: Calorie Calculator

See how many calories you are burning. And other activities.

according to this site
Basketball: playing a game 1963.6 for 120 mins
Weight Lifting: Light, free weight, nautilus or universal-type 153.4 25 mins
and Rope Jumping: general, moderate 511.3 for 25 mins
which is about 2595 calories burned a day and I eat 1,200 so do I need to eat more or what?

Those are just estimates. There is no way that they could know how many calories you burn when playing basketball for 2 hours, because they can in no way measure your activity level. I have played hour long games where I walk off the court barely out of breath, and I have played quick pickup games where I can barely crawl off the court.

Obviously, you are not in a 1300 calorie deficit just based on your activities (not even taking into account the calories your body burns just getting along during the day) if you are stuck and not losing any weight.

When I hit a plateau, I find it helpful to shake things up. Do something outside your routine to find the edge of that plateau.

Sometimes when people hit a plateau with their weight loss, they need to add additional protein......which is what I had to do.

Hope this helps!!

Angela
kybailey88@charter.net