1150 depends on your current weight and rmr. there is somewhere in here to calculate how many calories for YOU to lose/break plateau...i'll try to find it...

generally they say to not go below 1200 but it depends on a lot of things (exercise, etc)....I would listen to your nutritionist on how many calories YOU hsould have per day to lose/maintain.

I meant to say that my nutritionist said it's not healthy to go below 1200 for an extended period of time. Sorry if I confused anybody.

Bjork

What do you do once you hit a plateau in your diet? How do you get over it? Are there any ways to actually prevent plateauing?

From everything I've ever heard and read, when you reach a plateau, you need to give your exercise routine a kick in the butt. Increase the intensity just a little: increase the angle of the treadmill, walk a little faster, increase the weights, etc.

Ive heard that you dont necessarily have to work harder, but that its a good idea to switch up your routine. Like if you always walk on the treadmill your muscles get used to it.. so try the eliptical or bike, thats just an example

good luck getting past it!

spark had a good article on plateau busting today
Plateau Busters -
Eat the Right Nutrients at the Right Times
-- By Nicole Nichols, Personal Trainer

We hear it all the time—you changed your habits and lost weight steadily, but after awhile, that progress halted. You’ve been stuck at the same weight for days, weeks, or even months. There’s nothing more frustrating than trying your best, feeling like you are doing everything right, yet not making any progress towards your weight loss or fitness goals.

Before you inhale a bag of cookies to console yourself, realize that weight loss takes work, and isn’t always perfect. But, there are plenty of ways you can re-energize your program (and motivation) to bust through your weight loss plateau.

But…what is a plateau anyway?
If you’ve been exercising and cutting calories for several weeks, and you’re no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any “gains” (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).

Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the following principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. (This article, part 1 in a series of 3, will focus on nutrition.) Incorporate some or all of the following suggestions to both prevent and overcome a weight loss plateau. With just a little tweaking, you’ll be in your skinny jeans in no time!

Eat the Right Nutrients at the Right Times1. Make sure you are following your nutrition plan correctly. During set-up, did you accurately account for your level of activity? Or, if you are more or less active than when you started the program, have you changed this option in your set-up so that your caloric plan will be accurate for you? This is very important so that you don’t eat too little for your body’s needs, which can actually hinder your weight loss.

In addition, are you accurately tracking your foods in the Food Tracker daily, yet not reaching the minimum number of calories that is recommended? It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.

2. Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.

These healthy foods, especially when eaten every three to four hours, will help raise and stabilize your metabolism (and energy) to optimal levels. With fewer ups and downs, your hunger will stay in check, and you’ll have plenty of energy to finish a tough workout.

3. After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.

4. Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.

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excellent input ... very basic but just good reminders when we are in peak periods ...

I have been exercising regularly (5 days a weekf or the past 6 months) with aerobics and have hit a plateau. The past 2 weeks have been pretty hard for me because my routine was off due to plans out of my control. Now I am having a hard time getting back into it and I can feel the weight starting to creep back. I didn't come this far to go backwards now, I just need the motivation back.

good info, maybe can avoid hitting a dreaded plateau by keeping these ideas in mind

beth smile and move on ... pick ur self upp ....

I think i may have hit a plateau. I lost about half a stone a while back after cutting my calories and exercising a little bit more. On average i consume about 1500 calories maximum. Should i vary what i eat alot more to kick start my metabolism?

Some people find cycling calories works for them...eating 1300 one day, 1800 the next, etc. I'm just starting it myself, and haven't hit a plateau yet.

Hi everyone! This is my first day visiting the weight loss forum. I just feel like I really need some encouragement from other people struggling with their own weight loss.

My name is Katie, and I'm 23 years old. I've never been a "fat" girl, but I've always been a little "soft". I'm 5'7", and on May 8th of 2006, I was at my highest weight of 160 lbs. Not a big deal. I was just a little jiggly!

I have really put my heart into working out and eating right. I would say by the beginning of July, I had dropped 15 lbs! I was so excited! I had set my goal weight at about 135. I thought to myself..."Only ten more pounds to go!" I figured at the rate I was going, I'd be at my goal weight by no later than September!

Unfortunately, since the beginning of July, I have lost only 1 lb! It is so FRUSTRATING! I'm still eating well (I give myself a couple cheat days a week! I think it's important to keep your metabolism guessing.) and still working out 4 - 5 days a week. My workouts are long and intense, and still, I've barely lost.

I know the everyone goes through many "plateau" phases in their weight loss goals, but this 2 month phase with no results is really causing me to start losing hope and I find myself almost wanting to give up. I research SO MUCH and I understand that these things happen, but I would love some inspiration from other members who have gone through a similar long plateau phase. I really don't want to give up. But sometimes, it seems so much easier to say "The heck with it" and go and get some McDonalds! =) Any advice or encouragement?

What kind of foods are you eating on your cheat days? I'd take a good look at what kind of foods you're eating. Sometimes its the seemingly good foods that do us in....I thought that by eating a turkey wrap at Subway that I was making a great choice but it turns out that it has over 1200 grams of sodium!!!! And of course we know that sodium makes you retain water which causes you to gain weight.

Good luck!

I have to agree with Katie. Maybe keep a food journal and really watch what you are eating on those cheat days. That may be what's holding you back. Also, I have heard from others that the closer you get to your goal the tougher it may become to lose; not impossible but a little tougher. Don't give up. You can make it!