Plateau for a month: suggestions?

[tulip]

I was at 142 for most of my adult life. Then I started Pilates, addressed serious stress issues, and started eating apples and more protein. And the weight melted off.

[azfiddle]

I was on a 7 week plateau this summer. It was very frustrating. I had to add a lot more activity to get off the plateau, even though I was following the weightwatchers program pretty faithfully and on the lowest number of points you are allowed. I think GLC's suggestions about changing what you eat can be helpful, and changing the kind of activity as well might be helpful.

I have read some things that say your body starts to think it's starving and slows down the metabolism, so sometimes you need to eat more ... though I have a hard time actually following that myself.

Good luck

[Starfish]

Thanks, everyone!

I have about decided that I am going to keep with about the same calories (as it is already fairly low, but I adjust depending on workouts), but really change up what I am eating and when. I have gotten in the habit of using a lot of processed foods because it is easy to read the nutrition labels and control calories/portions.

But, I think I have gotten away from fresh food basics, and I think too many of my calories are after 6pm.

All of your suggestions make sense, and I am going to try a combination of all of them. (GLC, I am not using an online nutrition thingy...just writing everything down off labels, etc.)

Thanks, everyone. (MP & Jo, hello! I don't know how "back" I am, but we will see.)

[jobob]

(MP & Jo, hello! I don't know how "back" I am, but we will see.)

Well, it's nice to hear from you nevertheless!

[cylegoddess]

Oh ladies! Dear Ladies, dont cut calories too far!
'There is proof to show that when you do long term cardio endurance exercise, to decrease you fat mass and have not added weights as well - you are burning off that hard earnt muscle tissue and using it for energy ! Your lean body mass( LBM) is directly associated with your RMR( resting metabolic rate). As your LBM decreases, so does you RMR. This means your body will use fewer calories at rest now that you weigh less. So either you will have to increase your cardio longer or increase you intensity However the physical activity of your TDEE( total daily expenditure) caps out at about 30 %. Once you get to that high physical activity expenditure, you body starts to adapt and conserve. Therefore a time will come ehrn you plateau and will not be able to lose one more pound without severe caloric restriction( probably our least fav alternative)".
This is why you need strength training. It raises your metabolic rate( burns more calories), it adds muscle( you burn 317 KJ each kilo, to 17 KJ 1 kilo fat!- about 100 calto 5 cal). You also burn slightly more fuel after working out, for several hours.
Plus, as you age put on about 5 ot 15 kg of body weight between ages 20 and 50. But you alos LOSE 7 kilos of muscle, that same time So you are actually gaining 22 kilos of of fat!And a loss in metabolic rate..

Only strength training( with a structured program of gains) can keep weight off, keep age related weight off, keep lost weight off and also, prevents you from aging too!!

( Im studying to be a cycling coach, and parrt of course to be fitness instructor is strength training!!

The bike does not have enough ummph to fill this part. You need free weights and a good instructor or 'Strength Training for women' by Lori Incedon.

I tried all that cardio stuff and lost heaps, and ran heaps and then ended up a skinny little thing that couldnt eat anything, as my metabolism went WAY down.
Now I work out and I EAT ALL DAY LONG ( ride my bike too)

[GLC1968]

cylegoddess - while what you say is absolutely true - it is a bit misplaced. The original poster clearly stated that she is working with a trainer on weight program and that he continues to challenge her. While it's common for some cyclists to blow off the importance of weights, no one here in this thread is talking about pure cardio or endurance training at all.

[Starfish]

cylegoddess - while what you say is absolutely true - it is a bit misplaced. The original poster clearly stated that she is working with a trainer on weight program and that he continues to challenge her.

Thanks, GLC.

And, thanks for all the suggestions here. I lost a couple finally this week. I took several of your suggestions. I recommitted to measuring food and I changed up some types of foods. I also switched around a couple foods in terms of when during the day I eat them.

Feeling better...nice to see the scale change a little. And, today I started a 4-day split schedule of weight training that is going to leave Saturdays free to start building up my cardio volume toward those long rides a little later on.

Thanks for all the encouragement & support.