Weight Loss Plateau

[Cubsfan]

So I've been losing weight for most of this year (~25 lbs), but I seem to be stuck around 185 or so.

For the first 4 months of the year, I rode the exercise bike at the gym, and for the last couple of month I've been riding my bike outside (~100-125 miles/week).

I've been eating pretty well, and I don't think I can really cut down on what I eat anymore because of my exercise level.

Anyone have any ideas about busting out of this plateau? I can guarantee that I have at least another 10-15 lbs I'd like to get rid of, so it's not like I'm skin and bones right now :)

The only idea I have is to start lifting weights twice a week. Anyone think that'll help? I realize I could increase my exercise level, but quite frankly I'm not sure I want to put that much more time into it. Seems like the 1.5 hours a day I spend riding should be enough.

Thanks for any advice!

[Sweetpear]

My advice is , consult your doctor. Im sure there are 101 different books out there with advice on how to break through your plateau , but whos to say what the best way is for you? I have heard different things like increase your exercise routine (Oprah)... reduce you calorie intake... dont eat anything after 8:00 pm...blah blah blah... finding what works for you is the tricky part, you may have to try a bunch of different things before you start seeing any results.
Good luck :thumbup:

[molecularfire]

:stupid: For me, I'm kind of in the same situation. I went from a max of 200 lbs down to 165 currently (over a 2 year period) and while I can still afford to lose 10 more lbs or so, I've actually decided that I'm not as concerned about losing more weight as I am about redistributing that weight from my belly to my arms, shoulder and chest so I'm doing more free weights stuff. If you've really reached your plateau, it is going to be hard from here on in to lose weight because that's where your body wants to be (remember our body doesn't want us to be as thin as our societie's opinion of attractiveness does).

[MrGreg]

You might think about riding less and lifting more a couple days/week. Muscle burns more calories than fat, so if you can pack on some muscle you should in theory burn more fat.

Muscle also weighs more than fat, so you might not be losing weight, but trading fat for muscle. You should notice that in the mirror on in how your pants fit.

[attgig]

You might think about riding less and lifting more a couple days/week. Muscle burns more calories than fat, so if you can pack on some muscle you should in theory burn more fat.

Muscle also weighs more than fat, so you might not be losing weight, but trading fat for muscle. You should notice that in the mirror on in how your pants fit.

:stupid:

exactly what i was going to say. the more muscle you build, the more fat you'll burn (just your metabolism burning energy).

and also, check your body fat%. if you're under 17/18%, I really wouldn't worry about losing more fat weight. an athletic male will ahve their body fat in the teens. if you're above, definitely start lifting more so you can burn that extra fat.

[Jeffbx]

:stupid: :stupid:

More muscle = more weight. All the working out you're doing is (hopefully) replacing fat with muscle. I say keep up with what you're doing, and maybe look at your diet. Cut out the really obvious stuff... do you drink lots of soda? Eat out a lot? Go through a whole box of Pop Tarts in one sitting? Maybe replace some of that with more fruits & veggies.

Certainly don't buy into any of the trendy diet crap. Just be smart about what goes into your body - everything in moderation.

Also, start varying your workout. You don't necessarily have to add days to your routine, but rather than JUST biking, replace a biking day with weightlifting, or swimming, or running, or whatever else floats your boat.

[tupacboy]

I agree... don't look at your weight as much as your fat %.... increase weight lifting... to get more tone... :) i've been lifting for about a year now... my weight is the same.. but my fat % is decreasing every month...

[Cubsfan]

Thanks for all the replies.

I should have pointed out that I'm not really concerned about lowering my weight, more about getting rid of some fat that I've carried for too long :)

Anyway, I'm thinking of some mixed work between bike riding and weightlifting. I think that should give me a good combination between cardio and weights, and should help me out. My fat% is around 19-20% right now, so I'd still like to drop that number down a bit.

Guess I have to start going down to the gym more now!

Thanks again for all of the help!

[zippyjuan]

Plateau is normal. Your body has adjusted your metabalism to what you are doing and your caloric intake/ output. This may be a good weight for you. If you want to change the way you look, I second (or third or whatever) using weights. Muscle is more dense than fat so although you may still get leaner, your weight may go up. At this point, go by the mirror, not the scale. More muscle mass also burns more calories even standing still than less muscle mass.

[Showtime]

Muscle burns/uses fat as energy. If you are only going to hit the weights twice a week then do a chest/arm day and leg day. Legs are the largest muscles in your body and will burn the most fat. Chest and arms will get you noticed and provide motivation/confidence. I wear my 185 pounds alright but look really good at 170 and that is my goal this summer.
I'm about to go this Korean owned sushi/terri/fast food joint and it will probably cost me an hours extra work tonight at the gym, but I like to enjoy life.

If you really want to see some quick results, go atkins with a twist. Eat all protein, but no fat or pork or chicken skin, etc. Eat tuna and chicken breast meat and other non processed meats. If you can hang for a week and continue working out, you should definitely see a few pounds drop. Also, don't eat anything after 6PM. If you workout after that, only eat a can of tuna or a protein shake to feed the muscle, but do it early.

PM me if you want to hear some other stuff that worked for me. There is another thread with some good advice on it also.

-j

[gugnheim]

Change your routine. You need to challenge your body to throw off the adaptions it has made to your workouts.

Also, as others have suggested, throw out the weight mentality, your lean body mass is what is important. You may have leveled off due to muscle building, increasing your weight. What you need to do it target your diet(are you keeping a food log???) and add more load beaing exercise to your routine to further stimulate your metabolism for that last few percentage points of body fat.

Are you getting enough protein? Shoot for 1-1.5 grams per pound of weight to support muscle growth. Hit the iron 3days a week, and make sure you give at least a day of rest between workouts. Post workout recovery food is important as well. Build the mass and strength and the fatloss will follow. I went from 360 pounds post back surgery to 275 now, working on dropping a few more points, I'm too fat as well.

Gug

[ooBaKeep]

All the advise here is great.. stick to it! Please remember that muscle weighs more than fat so if you are not losing weight but feeling more fit, losing inches, and looking better then let that be your gauge.


Keep it going, you'll get there.

[gwilks98]

Change your routine. You need to challenge your body to throw off the adaptions it has made to your workouts.

:stupid:

You may want to consider taking in more calories. If you're doing strenous excercising 4 or 5 days a week, your body may require 2000-2500 cals a day to maintain current weight. If you're trying to eat 1000-1250 a day, (obviously far below what's required) your body may experience a system shutdown, where your metabolism slows down in an attempt to spread the calories out.

Also, make sure you're getting more than 6 hrs of sleep each night. Don't expect your body to function properly without it.

i'm no doctor, but that's what i've read about the matter. Good luck to you. :thumbup:

[ski]

1) Eat every 2-3 hours, small portions. Keep your metabolism up so your body is constantly burning calories.

2) Drink a lot of cold water. Your body will burn calories heating the water up in your stomach.

I always lose 15 lbs. when I do these things (sometimes inadvertently).

[verve247]

Change your routine.
Gug

I also think that's key.

[sdpsdca]

MORE IDEAS!!! I am trying so hard to lose 10 pounds!!!!!!!!!! I'm definitely going to try the water thing!

[gugnheim]

From John M. Berardi, respected trainer and coach:

The 7 Habits of Highly Effective Nutritional Programs

Here’s my take on it. I call these principles, "The 7 Habits of Highly Effective Nutritional Programs," a shameless and possibly illegal play on Steven Covey’s book, "The 7 Habits of Highly Effective People." (Great book, by the way—you should read it sometime.)

These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

[ialsohaveadream]

Have you thought about smoking crack? Most crackheads I know are very skinny.

[Burzhui]

get ephedra mang :)

[ialsohaveadream]

get ephedra mang :)
:heh:
But seriously, that stuff is scary as hell. I had an energy bar one time that had ephedra in it, and I thought I was going to die. My pulse shot up to 160, and that was when I was sitting down. It lasted about an hour, and I was debating going to the hospital when it finally slowed down.

[Jeffbx]

Seems that the FDA lifted the ban on ephedra:
http://www.pharmacist.com/articles/h_ts_0780.cfm

I've taken it before two or threee times, and I tell you what - I had a *noticable* increase in my energy level, and in my mood (it made me silly/happy). This was just before the FDA banned it... I don't think I'd take it again because it screwed around with my moods (I prefer to be really cranky and uncommunicative in the morning).

I dunno if it's safe or not, but it sure does SOMETHING to your body.

[ooBaKeep]

Have you thought about smoking crack? Most crackheads I know are very skinny.

Funny! Still laffin on this one. You do have a point. Skinny with pimples, got to love the stuff.



** The opinion above does not really reflect the view of the user, don't use drugs I am tired of paying taxes to support crackheads! **

[Gothic Girl]

After you eat, stick your finger down your throat.

[sizemic1]

In addition to what you're doing....

1) Limit your caloric intake to a level required to maintain the weight you want to achieve

2) Do a full body weight workout 3x week. This doesn't need to be anything over the top. You're not looking to be The Hulk..just do a moderate weight routine. Enough to make you sweat at the end of the routine

3) Stop eating 3hrs before you go to bed and stick with it. Water is ok.

4) Make sure you're eating 3 meals a day.

The idea behind all of this is to get your metabolism started and keep it going.