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Hitting a plateau, and hoping this helps.
07-26-2014, 01:01 PM
Post: #1
Hitting a plateau, and hoping this helps.
Hey guys. Here's my story. (I'll keep it as short as possible, but there's a lot to mention.)

I'm 56, and am at 218 right now.

5 years ago, I was hospitalized for diabetes, and it almost killed me. I followed advise from my Dr and online like a madman, and in 6 months managed to get off 3 insulin shots a day, due to diet and activity changes. Two years later, I had lost 20 pounds, and was no longer diagnosed diabetic.

This last Feb, I decided it was time to get in shape, and started at 250. I've been doing laps around a nearby lake, started out walking, and upped to power walking, and now added jogging as I've learned how to do it without hurting myself.

I'm up to 4-5 times a week, 9-12 miles a day, at a pace of about 13.5 minute per mile. Sounds killer, BUT I've plateaued at weight loss now for about 6 weeks.

My calorie intake has been about 900 a day, unless we are dining out with friends, or having a bi weekly cheat meal like pizza or some such.

Based on the info here, it looks like I need to eat about 3 times as much food, if I keep up my workout pace.

Here's my issues I'm wrestling with:

It's taken me this long to learn how to do the jogging and workouts at this rate, and I hate to loose ground on what I've learned.

I don't know if I could eat that many calories a day at all. That a hellah lot!

So do I scale back my workouts, reducing my calorie needs, or do I find some calorie supplement to increase my daily intake?

(And I'm a cheap bastard, so I'd like to do this on cheap if possible.)

Thought or reccomendations?

(I've been using mytracks to track my weekly exercise, and a typical daily calorie burn is about 2400 calories, 4-5 times a week.)

Hoping to see the weight go down again...
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07-26-2014, 08:12 PM (This post was last modified: 07-26-2014 08:16 PM by jaeone.)
Post: #2
RE: Hitting a plateau, and hoping this helps.
Hi, first of all awesome work on no longer being diabetic!! Thats very important!!
Now if you enjoy your current workout jogging around the lake, you need to fuel that workout, which will be a lot more than 900 a day. In fact is you stopped running altogether, you would need to eat more than 900 calories! So either way your calories are way to low. Have you run your numbers through the Scooby calculator?? Its based on age, weight and activity.

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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07-27-2014, 08:37 AM
Post: #3
RE: Hitting a plateau, and hoping this helps.
(07-26-2014 08:12 PM)jaeone Wrote:  Hi, first of all awesome work on no longer being diabetic!! Thats very important!!
Now if you enjoy your current workout jogging around the lake, you need to fuel that workout, which will be a lot more than 900 a day. In fact is you stopped running altogether, you would need to eat more than 900 calories! So either way your calories are way to low. Have you run your numbers through the Scooby calculator?? Its based on age, weight and activity.

Thanks, and yep, ran em through Scooby, and saw I was way low. its kinda funny... you have to eat less to start loosing weight, but then you have to go back to eating more once you do. That's just a bit hard to get used to after restraining myself to eating less for so long.

I've started eating more the last two days, and cut back my laps for a day to just 4.5, hoping to get back on loosing track as quickly as possibly. (Yeah, I know you have to play the long game when it comes to weight loss.)
Being patient isn't also one of my strong suits.. LOL!
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07-27-2014, 11:26 AM (This post was last modified: 07-28-2014 06:53 PM by AnitraSoto.)
Post: #4
RE: Hitting a plateau, and hoping this helps.
First of all welcome! And yes, you are right that you need to increase your intake. 900 calories a day is probably way below your BMR (which includes no exercise or NEAT...) Then add in 9 - 12 miles a day on top of that and you have created a very steep deficit. As you have discovered, this will work for a while, but then the body will adapt and slow down the metabolism to meet the intake (resulting in the inevitable plateau...)

Personally, if I were you, I would work on gradually increasing your calories over time (if you do it slowly, you may be able to minimize some of the initial weight gain and "overstuffed" feeling that many experience during this process). I would also cut back a bit on the exercise (either shorten the lengths of your workouts, or decrease the number of days).

You are right, this will not be a quick process, but you have also discovered that what you are doing currently is probably not a maintainable lifestyle long-term. Consider what you are doing now an "investment in you and your future healthy self". Enjoy the feeling of extra energy you are likely to get from the additional fuel. Relax and give the process time to work - patience is a necessary factor around here laughing

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-27-2014, 05:32 PM
Post: #5
RE: Hitting a plateau, and hoping this helps.
(07-27-2014 08:37 AM)Gareee Wrote:  
(07-26-2014 08:12 PM)jaeone Wrote:  Hi, first of all awesome work on no longer being diabetic!! Thats very important!!
Now if you enjoy your current workout jogging around the lake, you need to fuel that workout, which will be a lot more than 900 a day. In fact is you stopped running altogether, you would need to eat more than 900 calories! So either way your calories are way to low. Have you run your numbers through the Scooby calculator?? Its based on age, weight and activity.

Thanks, and yep, ran em through Scooby, and saw I was way low. its kinda funny... you have to eat less to start loosing weight, but then you have to go back to eating more once you do. That's just a bit hard to get used to after restraining myself to eating less for so long.

I've started eating more the last two days, and cut back my laps for a day to just 4.5, hoping to get back on loosing track as quickly as possibly. (Yeah, I know you have to play the long game when it comes to weight loss.)
Being patient isn't also one of my strong suits.. LOL!

Yes increase is good! You can slowly increase 100 calories per day or every couple of days. You seen to love to run! You will be amazed at how better your performance is when you fuel your body!
Do you do any resistance training at all?

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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07-28-2014, 06:23 PM
Post: #6
RE: Hitting a plateau, and hoping this helps.
I don't know about loving running, but I like getting out and being active. I've increased my calorie intake, picked up whey protein as an after workout supplement, and decreased my laps from 5 days 8-12 miles to 5 days 5-6.. hopefully that combination of the two will get the balance quicker. I am concerned about short term weight game eating more and doing less, but I've been at this since Mid Feb, so I'm in it for the long game.

I'm working on a costume for Dragoncon in Atlanta, and hope my basic shape doesn't change too much in the next 4 weeks, because I'm tailoring the costume to my dimensions.
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08-01-2014, 05:05 PM
Post: #7
RE: Hitting a plateau, and hoping this helps.
Hi
I'm convinced these ladies are right about the increase of calories. I too am increasing after a long stall in loss, then a gain after that. I murdered my metabolism with an 800 cal day diet(per dr) Start increasing now. Its taking me forever to get to where I want to be because I fought a long time thinking I could get to losing again IF ID JUST KEEP DOIN WHAT I WAS DOIN ! I was so wrong !
Awesome job on kicking diabetes in the pants!
Erica

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08-02-2014, 04:03 PM
Post: #8
RE: Hitting a plateau, and hoping this helps.
Thanks! Its now been a week or so, and I did gain 2 pounds initially, but then lost 2.5 on the next check a few days later. 4 days later, and I'm exactly the same weight, so the extra calories and protein drinks must be going somewhere doing something. I do think I've lost 1/2 inch off my waist, but that could just be a mis measurement on my part.

I'm a little discouraged my weight hasn't gone down at all yet, but I'm encouraged that it hasn't gone up. I swear, its just as tough eating more food than dieting and eating less!

Basically I've increased calorie intake, started taking that protein drinks first thing in the morning, last thing at night, and after my daily workout. Since those all require 16 or more oz of milk, that gives me about 600 more calories a day right there. I've also been having a piece of fruit after each meal as well now. I scaled my laps from 10-12 miles to 5.5-6.75 5 days a week. (Its about 1.5 hours per day, so that should decrease the calorie requirements I need to consume daily to hit that balance to start loosing again.

I figure its still really too early to tell if its working yet, but I have my fingers crossed.
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08-02-2014, 06:42 PM
Post: #9
RE: Hitting a plateau, and hoping this helps.
Well, that sounds like some great progress so far! Increasing your calories and maintaining your weight is a major WIN! The body definitely responds positively to being fueled properly...

So it sounds like you are probably eating around 1800 calories a day now? How does that compare to your TDEE and BMR (obviously with your TDEE being re-calculated using your new, current exercise levels)?

Keep up the awesome work, and keep us updated!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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