HELP...I'm plateau-ing and I can't get down!!!

dianNerd · 03-11-2008, 12:10 PM

Hello everyone,

I'm new...searched but I can't find the answer...so maybe you all can help.

I've been eating a very low calorie diet for about 3 weeks now. Usually 400-500 calories a day, sometimes less, consisting of fish, veggies, fruits, and whole grains only (and lots of green tea). Once or twice a week I eat between 1100-1400 calories to boost my metabolism.

I've also been doing moderate (toning, not bulking) aerobic and resistance training (everyday) in order to prevent muscle loss from the extreme caloric cut back so that my BMR doesn't drop too much.

I started at around 141lbs and I'm down to 131 but haven't lost even half a pound in just over a week. (5'5.5")

What should I do? I'm not so focused on the scale as I am how much fat I'm losing and I don't appear to be losing much of that, either! I've gone down from a size 7 to a 3 or 5 but I'm stuck (small frame).

Also, are there any exercises I can do to decrease my bust? I'm a DD and I really want to get down to a small D...i usually lose breast fat quickly when I cut but I haven't been this time.

Thanks in advance...I love reading in this forum...you all are awesome!

muss2k1 · 03-11-2008, 12:12 PM

Incorporate HIIT as far as cardio is concerned....I also like to incorporate supersets on my resistance training to get my heart rate up....make some modifications on your diet...decrease or take away the fruits....basically change it up

AustrianOakJr · 03-11-2008, 12:19 PM

Losing weight is far more manipulating metabolism than it is cutting cals (which you seem to know by the fact that youve been boosting cals periodically). But, you cant starve yourself and expect to lose fat. When you cut cals that much, your body shuts down, bringing your metabolic rate to a snails pace. It clings to every bit of fat it can thinking it needs it for survival. I would up your cals to maybe 5-900 below your BMR daily. In fact, you might consider bumping up to your BMR for a FEW days to spring your body out of the slump you may be creating and then dropping them. 500 cals is what I eat in ONE meal as I cut (granted, my BMR is higher), but thats just wayyyy too low.

Focus more on watching the KIND of calories you injest. Work on heathy fats, lean proteins, and low glycemic carbs. Stoke the fire for fat loss. Try to lose 1-2 lbs a week. Thats only 3500-7000below BMR weekly.

bbgolfer · 03-11-2008, 12:26 PM

At 400-500 calories a day, you are almost starving yourself. I would say you need to eat at least 1000 calories/day. Try to boost your cals and cardio.

dianNerd · 03-11-2008, 01:02 PM

Thanks for your quick responses! If anyone else has something add, please feel free!

Okay...so my BMR is 1425 and with light to moderate exercise daily (b/c I'm not hardcore like you all--but I'll get there!) it's 1959.

If I cut between 500-900 cals below my BMR, I should be eating at least 525 to 925 calories on a no work out day (heaven forbid that happens) and at least 1059 to 1459 per day when I am working out.

That's a big caloric jump from where I'm at now. Not that I mind eating...I could kill someone for a gardenburger...but are you SURE I won't gain any weight back if I increase my cals immediately? That would be a a huuuge bummer. If my body is in starvation mode and a jump back up to 1059 I'm afraid I'll gain...

Either way, will staying at around 1100 cals everyday be alright? Keep the metabolic fire burning persay?

I've also tried HIIT...heard wonders about it...I guess maybe I'll have to work harder at it b/c I'm a little bit of a wimp right now and it kicked my ass within the first 5 minutes. I can't hang...just can't hang. I usually end up doing a 30 minute steady pace on the treadmill or elliptical plus my full body resistance stuff.

Thanks again for all of your help. Please feel free to get blunt with me. I need it. As much as I've read in this forum I obvioulsy have no idea what I'm doing.

Dianne

braddd · 03-11-2008, 01:56 PM

Ooh... just going to chime in... 400-500 a day is kind of scary. You are forcing your body to store fat. Even if you workout twice as much you won't burn that unless you eat more. I know that sounds weird but it's been proven.

Stay healthy.

rxghost · 03-11-2008, 01:58 PM

eat child.

i used to crash diet... on 1000 calories.. and that in itself was dangerously low... and it screwed my metabolism up.

AustrianOakJr · 03-11-2008, 02:33 PM

Quote:

Originally Posted by dianNerd

Thanks for your quick responses! If anyone else has something add, please feel free!

Okay...so my BMR is 1425 and with light to moderate exercise daily (b/c I'm not hardcore like you all--but I'll get there!) it's 1959.

If I cut between 500-900 cals below my BMR, I should be eating at least 525 to 925 calories on a no work out day (heaven forbid that happens) and at least 1059 to 1459 per day when I am working out.

That's a big caloric jump from where I'm at now. Not that I mind eating...I could kill someone for a gardenburger...but are you SURE I won't gain any weight back if I increase my cals immediately? That would be a a huuuge bummer. If my body is in starvation mode and a jump back up to 1059 I'm afraid I'll gain...

Either way, will staying at around 1100 cals everyday be alright? Keep the metabolic fire burning persay?

I've also tried HIIT...heard wonders about it...I guess maybe I'll have to work harder at it b/c I'm a little bit of a wimp right now and it kicked my ass within the first 5 minutes. I can't hang...just can't hang. I usually end up doing a 30 minute steady pace on the treadmill or elliptical plus my full body resistance stuff.

Thanks again for all of your help. Please feel free to get blunt with me. I need it. As much as I've read in this forum I obvioulsy have no idea what I'm doing.

Dianne

Cant be sure of anything. Everyone's body is different. The thing is....if you gain a small amount back, its only because your BMR is very low due to the starvation diet. You NEED to boost your BMR to continue to lose healthy weight. You probably wont gain, but if you do, remember is one step backward to make a giant leap forward in the near future. Get your BMR up there and THEN cut your cals to no less than 1000 a day.

dianNerd · 03-11-2008, 02:57 PM

Thanks AustrianOakJr. and others. I've already consumed 530 cals today. My stomach is SO full...I guess it's not used to so much food anymore! I'm going to eat and not worry about counting cals (within reason...but enjoy it) for the next couple of days to boost my BMR and not worry about weight gain if it happens.
Better to gain a couple getting healthy than to keep my body in this rut.

I'll keep you posted! Can't thank you all enough!

onthepeak · 03-11-2008, 04:38 PM

I'm not sure how long you've been on your current program but what I've learned is the best way to get rid of a plateau is to switch things up..
Change your diet (macronutrient ratios, daily calories, calorie cycling, types of food and their timings), change your workout (timing, type, frequency, intensity) and your body will most probably respond better to the stimuli.

aseng · 03-11-2008, 05:12 PM

Eat more.

dianNerd · 03-12-2008, 02:51 PM

Just an update--

I didn't gain anything overnight, despite my pessimism.

I can definitely feel the difference in my body already--I'm actually digesting a lot better than I was before now that I'm eating more (no heartburn!).

I'll be incorporating a couple of protein shakes into my daily meal plan (5-6 small meals) as a couple of meals. Does anyone have any suggestions on food otherwise? I didn't even think about the protein shake meal replacements.

The only meat I will eat is fish (I used to be vegan/vegetarian). I do eat eggs as well.

On a normal day I usually ate one serving of fruit for breakfast, one serving of some whole grain for brunch, baby carrots and salad with salsa for lunch, and celery with cottage cheese for an afternoon snack, and maybe a serving of raw nuts for dinner.

I'm thinking of adding some egg whites, small red potatoes, and beans to my meals.

What are some easy foods you all eat to stay healthy but keep your calories up?